Cardio for Women

HIIT the Hills Workout

Build stronger, shapelier legs with this high-intensity hill workout.

Despite common belief, hill workouts are not just for sprinters or endurance athletes looking for speed and strength. If for some reason you have never tried a hill workout, you are missing out. The incline from the hill adds resistance to build strong, powerful and shapely legs. Better yet, you get an insane cardio workout while you’re at it. Hill workouts cause your muscles to work double time, accelerating your fat-burning potential and drastically cutting down on the time you need for a truly effective workout.

Perform the following exercises in a circuit to feel the burn and achieve a challenging workout!

Exercise Sets Duration
Hill Sprint 4 From the bottom to the top of the hill   
Hill Jump Squat 4 From the bottom to the top of the hill   
Hill Lunge 4 From the bottom to the top of the hill   
Hill Bear Crawl 4 From the bottom to the top of the hill   

How to do it:

Hill Sprint

None

The goal is to sprint or run up the hill as fast as possible. Start at the bottom of the hill, and as you run, make sure to use your arms to help you keep climbing up. Your strides should be a bit short, and it will naturally have you landing on the balls of your feet. When you reach the top, walk down and repeat.

Hill Bear Crawl

None

Start at the bottom of the hill, and crouch down with your hands on the ground and feet behind you. Your hips should be raised as you begin to crawl forward up the hill. Use your hands and legs to help you reach the top. Walk down and repeat.

Hill Jump Squat

None

Start at the bottom of the hill and come down into a 90-degree squat position with your hand out in front of you or at your sides. Head up the hill by jumping up and forward. Return back into a squat after each jump. Swing your arms (if you need to) to help you move up the hill. When you reach the top, walk down and repeat.

Hill Lunge

None

Start at the bottom of the hill and come down into a lunge, and have your front leg bent at a 90-degree angle. Alternate legs as you lunge forward up the hill, and make sure your knees do not go past your toes. When you reach the top, walk down and repeat.