Site icon Bender Fitness

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

Please follow and like us:

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

Exit mobile version