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How to do Hill sprints for better looking legs…

*Warm-up first by doing 5 minutes of light jogging, running, or walking up & down the hill and then…
Do another 5-to-15 minutes of dynamic stretching to prevent any hamstring pulls or other injuries and after you've done that…

Here's the basic hill sprint workout you'll do to make your legs look better…

Do 5-to-7 50-to-100 yard hill sprints and After you do each sprint, walk back down the hill, and take a 2-to-3 minute break and after you've done your first 5-to-7 hill sprints…
Take a 10 minute break and then do another 5-to-7 50-to-100 yard hill sprints (just one more time) resting 2-to-3 minutes between each sprint and…

Here are some basic rules you want to follow to build better looking legs with hill sprints…

You want to hill sprint at least 500 yards (1500 feet) and no more than 1000 yards (3000 feet) in a single workout so in for example… You should do at least TEN 50 yard sprints or do no more than TEN 100 yard sprints and…
Beginners or first-timers may want to start off by only doing only FIVE 50 yard hill sprints (then resting for 10 minutes) and doing another FIVE 50 yard hill sprints and as you get used to hill sprints…

You can do more advanced hill sprint workouts like…

Do a 50 yard, 60 yard, 70 yard, 80 yard, and then a 90 yard hill sprints in that order resting 2-to-3 minutes between each sprint and then…
You'd rest 10 minutes after you do the 90 yard sprint and after your 10 minute break…
You'll then do a 90 yard, 80 yard, 70 yard, 60 yard, and 50 yard hill sprints in that order for a total of 750 yards in your advanced hill sprint workout and…

You can go adjust your hill sprint workout any way you like - Just remember to only do 500-to-1000 yards of total hill sprinting per workout and…
Only do your Hill sprint workouts once a week and only after 2-to-3 weeks you should try doing these hill sprint workouts twice a week and…
Make sure you sprint as fast as you can up the hills as if a large DOG or a person with a GUN were chasing you up that hill and…
The steeper the hill is = the better leg workout you'll get plus you'll work your butt more and…
You can also do regular sprints on a flat surface (if no hills are available) to get better looking legs but if you seriously want to get a bigger butt then you need to stick with hill sprints and…
Although hill sprints help burn fat - if you want to lose weight or burn fat faster using hills then I suggest you do this hill interval workout instead and…

Here's more exercises for sexier legs…

Click on photos to see how to do exercise

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There are 7 comments

Aisha

Hi I noticed the comment asking about how this exercise could be used on a treadmill. Why is it that the exercise can't be translated on a treadmill? I"m just curious. I also don't have hills in my area or a good surface to run on. Pavement is just too hard for my feet. I have a good treadmill though at home which I would like to use. Is there no way to achieve similar results on a treadmill at a steep incline? Thank you. Any suggestions would be great as I just spent $1000+ dollars on this treadmill...

January 10, 2012

Adrian Bryant

Treadmills just aren't steep enough and they aren't safe enough to give you the same results on a hill but don't worry!

I have many other leg exercises here

January 10, 2012

Maria

Congrats for your web page. Very good advices for begginners like me.

Maria
Colombia

January 03, 2012

Monica

1 more question. Im 5'3 129 lbs breastfeeding mom. The fat calculator puts me at about 27% fat. Im trying to define my waist and stomach again and get a bigger butt, hips and thighs and nice legs like CoCo or JLo. Should I do hill sprints or squats? I dont want to buy weights if I dont have to.

October 17, 2011

Adrian Bryant

you can do both as described in this workout here

October 17, 2011

monica

Hi,
Can you tell me how this hill sprint workout would translate to a treadmill workout? What incline should I use and what speed for how long? Thank you.

October 17, 2011