Sprint Hills

[itismehmmkay]

Does anyone do them?

I did a real cool workout this past thursday:

Walk/Sprints on the treadmill

-Walk 1min
-Sprint ~20secs

I did a few sets of those with a warmup and cooldown.


Then I did some sets on the leg press machine @ 100lbs.
I'll add the leg curl machine next time.


Already I see some toning in my abs and streamlining on my lower half. :grin:
I want to gradually increase the number and length of the sets.


I'm trying to see how often to do this workout. :scratchch I'm really just thinking 1X a week. Then for the rest the week I can allow the muscles to recover and do light stretches.

[itismehmmkay]

In fact here's my workout:

Tuesday
Very light (no weight) arm and waist toning.

Thursday
Walk/Sprints w/ heavy weight leg work


eta: I do the walk/sprints on an incline (hence: hills)

[halee_J]

I do these too to incease my pace when I run outside. As you get fitter you will need less recovery time so you can do the workout more often and/or increase the speed and time of the sprint interals.

[itismehmmkay]

^^^Thanks, Halee. I meant to add that I do them on an incline. Have you noticed any toning from them?

[Yemaya]

I love Sprint Hills. It keeps everything nice, trim and lifted.
It cuts your work out time in half, but you get better results then running endlessly.

[itismehmmkay]

I love Sprint Hills. It keeps everything nice, trim and lifted.
It cuts your work out time in half, but you get better results then running endlessly.

I totally agree, especially w/ it cutting the workout time. And w/ running, I have large calfs and get shin splits real bad; I'm more of a sprinter anyway.

I'm kinda excited, I may do some tonight :grin: Maybe Monday & Thursdays, but Thursday I'll add the leg work.

[halee_J]

^^^Thanks, Halee. I meant to add that I do them on an incline. Have you noticed any toning from them?

For sure. Once you make it challenging for yourself you will see results. Especially in my glutes and hamstings. An incline engages those mucles more.Gives that nice bubble butt shape. My butt goes like "POW! How ya like me now?!!" :lol:

[kandyland]

That's funny, I just said last week that I need to get back to these bcuz I did notice my butt was more lifted when I was regularly doing them. As I'm losing weight, I want everything to stay in place.

[Yemaya]

That is the only cardio that I see the clear and Asian girls at my gym doing.
Running on incline and sprinting on incline , gives everyone a round derriere.

[SoSweet08]

I love sprint hills! I use to do them 1x a week. Its really tiring but I enjoy it. I use to do this at this track that is next to my house...they have this really steep short hill (perfect for running/walking hills back and forth). I use to see this other black lady that did the same workout and her body was amazing! Nice and tone all over with curves.

If I am on a tredmil I make sure I walk hills. The level is no less than 7 and I usually hit the max level while walking at 3.0 on average.

You can also do sprint hills on a bike and an elliptical. When I was taking spinning one of the instructors had us doing it on the bike.

[SplashAtl]

^^^Thanks, Halee. I meant to add that I do them on an incline. Have you noticed any toning from them?

How much of an incline are you doing?

[itismehmmkay]

Perfect! I"m loving all these comments about bubble booties :lol:
Mine is pretty cool now, but I'm approaching another decade and need to start some maintenance plans.

And Splash: I had mine on an incline of 5. I plan to increase as I advance.
And it looks like I'm going to keep mine to 1X a week. It gives me something to look forward to and get ready for a hard workout.

[kandyland]

The main thing is: Do not hold on to the sides. I see people sprinting and/or walking on the treadmill holding onto the sides. That negates the purpose of using the incline. (Note: There are exceptions to this of course). I did them today for the 1st time in about 4 months. All I can is ouch...

I only had 10 minutes...2 min warm up /6 min intervals(25sec sprinting, 35sec rest)/2 min cool down....I loved it.

[itismehmmkay]

The main thing is: Do not hold on to the sides. I see people sprinting and/or walking on the treadmill holding onto the sides. That negates the purpose of using the incline. (Note: There are exceptions to this of course). I did them today for the 1st time in about 4 months. All I can is ouch...

I only had 10 minutes...2 min warm up /6 min intervals(25sec sprinting, 35sec rest)/2 min cool down....I loved it.

Exactly! I think the one I did last week was for about 10-15min too! Then I followed up w/ strength training. Great lil 25-30min workout :up:

And yeah, use those arms because they get toning too. In fact, running is the only thing that really trims my arms; everything else just bulks them.