Train efficiently with hill-sprints
Once of the fastest ways to lose body fat and keep muscle is by training with hill-sprints. Doing hill sprints not only burns the maximum amount calories, it also saves a lot of time when compared to traditional methods of cardio.
Get the best results in the shortest amount of time can be achieved with hill-sprints. If you think that training longer has better results, look a marathon runner’s body versus an Olympic sprinter. If you had a choice, which one would you like to look like?
Just like kettlebell training, hill-sprints provide efficient, extremely functional results. Another reason they’re great is safety. Here’s what Charles Staley, strength coach, had to say:
Due to the inclined surface, maximum limb speed cannot be attained and thus serves as a safety barrier for your precious hamstrings! However, in the process, your posterior-chain muscles (low-back, glutes, hamstrings and calves) get an incredible strengthening effect! This means that you can avoid pulling and injuring your muscles on inclined surfaces and hit the muscles in your backside at the same time!
You can benefit for an entire day from doing hill-sprints, which will save you time in the first place. Hill-sprinting increases your metabolism allowing you to burn more calories.
In order to train safely, you need to make sure that you warm-up enough for your body to handle the additional strain that the workout will cause. In addition, make sure that you cool down for a while afterwards to get your heart-rate back down after the high-intensity workout. To get started, try this hill-sprint program:
Five minute warmup with dynamic movements (squats, lunges, pushups, side lunges, etc)
25 yard hill-jog up 2x
25 yard hill-sprint up, walk down-repeat 3x-rest 15 seconds between sprints
35 yard hill-sprint up, walk down-repeat 3x-rest 15 seconds between sprints
Sprint up 45 yards, walk down, 3x
50-yard sprint up and walk down, 2x
Walk around and stretch to cool down and reduce your heart rate
You can switch up this workout to make it harder or easier by changing the distances, rest, and the total amount of sprints.
If you do hill-sprints two or three times a week for a month, you’re sure to see major increases in strength, fat loss, and time spent doing things other than working out! The workout is tough, but the benefits are numerous.
