HIIT, Sweat It, Tone It: Home Workout and Hill Sprints

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Hi Everyone,

One round of tonight’s workout takes 15 minutes. This workout can be repeated up to 3 times. If you are repeating be sure to take a quick break in between rounds. 

With any workout you get the best results if you warm up first. When your body is warmed up it is already working at a higher level, which leads to boosted metabolic benefits. It is especially important to warm up before HIIT workouts so your cardiovascular system is ready to work at a high level. If I forget to warm-up the number of reps on my first round is always significantly lower than my reps on the second round, when my body has adjusted to the effort. 

I went through this workout once, and followed it with 4 hill sprints. I timed my sprints: 
Sprint 1: 18 seconds
Sprint 2: 18 seconds
Sprint 3: 18 seconds
Sprint 4: 17 seconds

In between each sprint my rest time was walking back down the hill.

Hill sprints should be based on your fitness level. Beginners: 10 seconds, Intermediate: 15 seconds, Advanced: up to 20 seconds. The goal is to run as hard as you can, while keeping in mind that you have to repeat it. You want to maintain your pace throughout the workout. The short duration of these sprints helps prevent injury, while maximizing calorie burning, and speed/strength building. Also, sprinting uphill is safer for your body than sprinting on flat surfaces. The angle of the hill decreases your risk of pulling a muscle and teaches you appropriate running form. 

Never start hill sprints before warming up. I did them immediately after this workout so my body was ready!

Enjoy the workout!

All Levels: Max reps for each 60 second interval, 30 seconds cardio of choice between each exercise.  

*I wrote my cardio bursts in the breakdown, you can follow along with me or select your cardio of choice. You can select one form of cardio or alternate. 

1. Curtsy Lunge Hop
cardio: high knees

2. Mountain Climber Hop
cardio: burpee

3. Angel Abs
cardio: high knees

4. Sumo Pushups
cardio: Jumping Jacks

5. Leg Series (right)
cardio: high knees

6. Leg Series (left)
cardio: burpee

7. Temple Tap Abs
cardio: high knees

8. Frogger Crunch
cardio: Jumping Jacks

9. Chair Twist
cardio: burpee

10. Prone Heel Tap
cardio: burpee

8 thoughts on “HIIT, Sweat It, Tone It: Home Workout and Hill Sprints

  1. I just found your site through Pinterest and I’m impressed. I live a healthy life and really enjoy working out. This workout looks great! Thank you for posting workouts! And you are totally right-who needs a gym when you have a house?! Love that! I workout at home exclusively these days (3 kids under 5 yrs)!

  2. I loved this. I went thru twice. I love that it hits all my “trouble” spots. Your videos have made such a difference in my body. I get asked all the time what workout do I do. I always give ur website.
    I love that I can make the workout as short or as long as I want depending on my time since I have two young kids and I work fulltime. An added perk is that my kids join in on your cardio workouts (I have 8 yr old twins).
    Thank you!
    PS: I love Jesse’s commentary.

  3. Thanks Melissa! This was a good one and I forgot about doing hill sprints…another nice way to get cardio in since I have almost healed shin splits and I can’t run as long as I would like.

  4. Hey Melissa, I’m a working mom of a toddler and the only consistent times I have to work out are during my lunch break. I’ve gotten into the habit of closing my door and doing your standing abs with kettlebells and standing leg workouts. I was wondering if maybe you could do a few more standing workout routines for people like me. I love your routines. The best part is your attitude. You are always smiling and have a gentle attitude, which is so refreshing. Thank you for everything you do!

  5. Rhonda

    Thanks Melissa, this one kicked my butt! I did it twice after doing a 1.5 mile run (I hate running, but I’m on a mission and I have to start someone, I only have 4 weeks left to lose and keep those last 10lbs off! So thanks a million, for not only your workouts, Jessie’s comments, but I want to look like you, so that’s my motivation, I’ve been telling everyone about you!

  6. Cathrin

    I’m doing your workouts for years and it’s refreshing to do one of your oldschool bootcamps again. Thanks for kicking my butt!
    The 60″/30″ split was a great change of the other routines. I dig all of your workouts, you’re like my heroes, Melissa and Jesse.
    Super excited for your second child, keep up the fit pregnancy videos. You’re doing such a great work.
    Hugs from Germany

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