A couple of weeks ago I shared about one of the simplest workouts you can do to work your whole body, get your abs tight and strong, boost your metabolism, and get your cardio in and that is hill sprints.
One of the reasons why its so effective is that you don’t need any equipment to do it, its short, and you don’t have to travel too far as most people have a hill near their home.
As mentioned in that previous post, after most of my own workouts I head outside and perform these hill sprints. They are so effective at boosting your metabolism and working your core that you will most definitely fill your abs for a day or two afterwards.
Normally what I do is about 7-10 sprints each for 10 seconds and then resting and walking back down for 50 seconds.
Here’s what you do. Find a hill with a fairly good incline (nothing less than you see in the video below) and sprint up it as fast as you can for 10 seconds and then make your way back down by walking and rest for 50 seconds and repeat until you have completed 5-20 total sprints. Perform this 3 times per week in between your boot camp, personal training or your training sessions.
Depending on how long the hill is you can either sprint to the very top and then walk your way down for the rest or do as I do as mentioned above and sprint for 10 seconds (use a stop watch) and walk down/rest for 50 seconds. This will be one of the most taxing 20 minutes of your life, ha ha! I know you liked hearing that :) Check out the video below to see one of our North Vancouver boot camp classess in action.
So maybe in your case it’ll be either a fast walk or light jog to start out with and then as you get stronger and your body adapts and gets more used to it, progressively make it a little harder. There's no need to hurt yourself as you can get good results by making it a fast walk/jog if that is where you are at. But remember not to stay there as you’re results and progress will slow in time due to the body adapting to it.
I enjoy hills because running up them is much easier on the joints as you don't need to decelerate as much as on flat or downhill surface. It's really an amazing total body workout and if you do it with the right intensity and really pump your arms, you're abs will be sore for a day or two afterwards as mentioned above.
As mentioned in the previous post, you can take it to the next level by grabbing a partner and a pair of resistance bands and do some resisted uphill running, switching roles every round (check out these bands at http://resistancebandtraining.com.)
No excuses now ;) Go give this workout a shot on a day in between your workouts and once you do, let me know what you think by leaving a comment below. Also, if you have any questions don't hesitate to let me know below.
Your friend,
Tyron
PS. If you live in North or West Vancouver, BC and want to experience the boot camp in North Vancouver that GUARANTEES you'll lose at least a clothing size in 30 days or your money back AND will help you get fast results like this girl in the video below who lost 20 pounds, 6.5 inches off her waist and 4 inches off her hips, then click the link below:
One of the reasons why its so effective is that you don’t need any equipment to do it, its short, and you don’t have to travel too far as most people have a hill near their home.
As mentioned in that previous post, after most of my own workouts I head outside and perform these hill sprints. They are so effective at boosting your metabolism and working your core that you will most definitely fill your abs for a day or two afterwards.
Normally what I do is about 7-10 sprints each for 10 seconds and then resting and walking back down for 50 seconds.
Here’s what you do. Find a hill with a fairly good incline (nothing less than you see in the video below) and sprint up it as fast as you can for 10 seconds and then make your way back down by walking and rest for 50 seconds and repeat until you have completed 5-20 total sprints. Perform this 3 times per week in between your boot camp, personal training or your training sessions.
Depending on how long the hill is you can either sprint to the very top and then walk your way down for the rest or do as I do as mentioned above and sprint for 10 seconds (use a stop watch) and walk down/rest for 50 seconds. This will be one of the most taxing 20 minutes of your life, ha ha! I know you liked hearing that :) Check out the video below to see one of our North Vancouver boot camp classess in action.
As you can see from the video everyone's going at their own pace. So if you aren't ready for sprints or think your body can't handle it right now then go up the hill at a pace that works for you where it’s a challenge but not too hard that you hurt yourself. Each person in the video is going at their own pace so don’t think you have to sprint at a certain speed, that’s not the case at all.
So maybe in your case it’ll be either a fast walk or light jog to start out with and then as you get stronger and your body adapts and gets more used to it, progressively make it a little harder. There's no need to hurt yourself as you can get good results by making it a fast walk/jog if that is where you are at. But remember not to stay there as you’re results and progress will slow in time due to the body adapting to it.
I enjoy hills because running up them is much easier on the joints as you don't need to decelerate as much as on flat or downhill surface. It's really an amazing total body workout and if you do it with the right intensity and really pump your arms, you're abs will be sore for a day or two afterwards as mentioned above.
As mentioned in the previous post, you can take it to the next level by grabbing a partner and a pair of resistance bands and do some resisted uphill running, switching roles every round (check out these bands at http://resistancebandtraining.com.)
No excuses now ;) Go give this workout a shot on a day in between your workouts and once you do, let me know what you think by leaving a comment below. Also, if you have any questions don't hesitate to let me know below.
Your friend,
Tyron
PS. If you live in North or West Vancouver, BC and want to experience the boot camp in North Vancouver that GUARANTEES you'll lose at least a clothing size in 30 days or your money back AND will help you get fast results like this girl in the video below who lost 20 pounds, 6.5 inches off her waist and 4 inches off her hips, then click the link below:
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