My Love For Hill Sprints

Hill Sprints are great for your body.

I have a deep love for hill sprints. They have a reputation for being brutal but everyone should do them. Hill sprints are tough but worth it. I’m very grateful to hills because they allowed me to get great workouts when I had limited gym access. Two years ago the gym I  was going to closed down and moved to a new location. The new location made it difficult for me to go as often as I used to. Weeks before that, I began doing hill sprints to spice up my workouts.

With limited access to weights, I had to be creative with my workouts. I completely replaced my squat and deadlift days with hill sprints. You’d think I’d get significantly weaker but I felt great. Squats and deadlifts are two of the top ways to build strength but hill sprints helped me cope without them. The early part of my hill training was rough but like any training method, your body adapts. Once my body adapted, the magic happened. Two times a week, I would go back to those hills. I incorporated them in my training from July to January. With hill sprints, I had as much leg muscle as when I was using weights to train my legs. I enjoyed all the benefits hill sprints provide for me.

Hill Sprints Burn A lot of Fat!

Hill sprints are an excellent way to burn fat. Famous fitness consultant, Jason Ferrugia once said ” aside from proper nutrition, there’s nothing more efficient than hill sprints for fat loss”. From my personal experience, this is 100% true. I’m always at my leanest when I do hill sprints on a weekly basis. Sprints have a reputation for being a fat burning exercise. When you add the resistance provided by the hill, amazing things happen. The hill makes your body work harder. The harder your body works, the more calories it’ll burn. Hill sprints also target several muscles like the quads, hamstrings, calves, and core. Your arms will get a workout too since they’re used to propel your body forward.

Hill Sprints are The Perfect Compliment to Weight Lifting:

Hill sprints will help you in the weight room for a number of reasons. The leg muscles developed through hill sprints will help your performance in leg exercises such as squats, lunges, and deadlifts. Hill sprints also improves work capacity which will allow you to get more work done in less time. Increased work capacity means you require less time to rest in between sets. Another benefit of hill sprints is they bring a lower injury risk in comparison to regular sprints. Your body isn’t moving fast enough to be at risk of pulling a hamstring.

Mental Benefits of Hill Sprints:

Hill sprints offer countless mental benefits. The most prominent benefit is the development of mental toughness. It takes mental toughness to repeatedly push your body even when you’re fatigued. Believe me, your body will be fatigued when running hills. Another mental benefit is the dopamine rush you experience. It’s good for your mind to see yourself repeatedly achieving your goal ( the top of the hill) despite the challenging trail. This also reinforces the notion that you can achieve your goal regardless of the challenge in front of you.

If you want to transform your body you should add hill sprints to your routine. I’m a big believer that incorporating sprints and weights in your routine will yield fantastic results. You should check out my hill sprint routine as well as other sprint workouts I’m experienced with Sprints, Sprints, and more Sprints.

I always feel triumphant after several hill repeats. There’s something satisfying about overcoming fatigue and a difficult path to reach my goal. At the end of my hill sprint workout, I raise my hands up in triumph as I stand on top of the hill.It gives me an extra sense of confidence in myself. I feel like a champion when doing it and that confidence transfers to other areas of my life. Running hills transforms my mind and body.


Photo credit: <a href=”″>Michael 1952</a> on <a href=””>Best Running</a> / <a href=””&gt; CC BY</a>


Sprints, Sprints, and more Sprints

Faster than a speeding bullet! Was that Superman? No that’s you in the middle of a sprint workout. Weightlifting is the only form of exercise that can compare to sprints in terms of body transformation. The way it makes me feel is phenomenal. There are many benefits like increase in testosterone, better nutrient partitioning, and an endorphin boost.The freedom you feel when you’re running at full speed in open space is almost unrivaled. Sprinting can transform your body.

Have you ever seen a fat sprinter? Sprinting is arguably the best fat loss exercise on the planet. You’re burning fat while sprinting and hours after you’re done. Sprinting will develop your leg muscles as well.Sprinting is also great for sports performance. Speed kills in sports and there’s various sprinting drills depending on your sport.

Here’s a list of the Sprinting protocols I’ve used:

Hill Repeats for fat-loss: Find a steep hill and do 3 sets of 7 hill sprints with 1 minute rest in between. Depending on your conditioning levels you can start at 5 repetitions or go all the way up to 10 repetitions per set.

35 Yard Sprints for power development:One set of twelve repetitions of a 35 meter sprint. After each repetition you’ll rest for 10 seconds. It’s a good workout when you’re in a time crunch. I’ve noticed an improvement in my deadlift power when I’ve incorporated this protocol in my routine.

100 meter sprint for total body transfromation: Do a 100 meter sprint and walk back to the starting spot. Once you get back, repeat the sprint. Keep repeating til you do ten sprints.

400-300-200-100 : This protocol involves doing a sequence of sprints for different distances. First, you’ll do a 400 meter sprint followed by 4 minutes of rest. Then it’ll be a 300 meter sprint with 3 minutes of rest. Followed by a 200 minute sprint with 2 minutes of rest. You’ll finally finish with a 100 meter sprint. This protocol will have you gasping for air like nothing else.

Like any form of exercise make sure you’re physically ready before doing sprints. If you’re not used to sprinting, I’d reccomend doing hill repeats first as they’re the safest form of sprints because you’re not moving at high speed. This will help you work on your sprinting form and develop sprinting muscles like the hamstrings, glutes, and calves.

Go Sprint and reap the benefits!

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