Hit the Hills is a high intensity interval workout for people who don’t have a lot of time to get in high quality exercise. The intensity of hill runs is generally greater, but the duration is generally shorter. A few of the benefits include increased lung capacity, improved hamstring and glute strength, and increased speed.

 

Equipment Needed: Treadmill or Hilly Road/Running Path

Total Time: About 30 minutes

Warm Up: 5 minutes of easy jogging.


Circuit 1

Set pace to 1 minute/mile slower than your “easy” pace. For instance, if you normally run at 6.5, set the pace to 5.5.

Increase incline to 3%, hold for 1 minute
Increase incline to 4%, hold for 1 minute
Increase  incline to 5%, hold for 1 minute
SHIFT GEARS: drop incline to 0% and increase your pace to 1 minute per mile faster than your easy pace. If you run at 6.5%, increase to 7.5%.
Maintain faster pace for 3 minutes.
Rest: Walk or jog for 2 minutes.

 

Circuit 2

Set pace to 1 minute/mile slower than your “easy” pace.
Increase incline to 4%, hold for 1 minute
Increase incline to 5%, hold for 1 minute
Increase  incline to 6%, hold for 1 minute
SHIFT GEARS: drop incline to 0% and increase your pace to 1 minute per mile faster than your easy pace.
Maintain faster pace for 3 minutes.
Rest: Walk or jog for 2 minutes.

 

Circuit 3
Set pace to 1 minute/mile slower than your “easy” pace.
Increase incline to 5%, hold for 1 minute
Increase incline to 6%, hold for 1 minute
Increase  incline to 7%, hold for 1 minute
SHIFT GEARS: drop incline to 0% and increase your pace to 1 minute per mile faster than your easy pace.
Maintain faster pace for 3 minutes.

You’re done!

Have a question about an exercise? Check the Exercise Glossary.

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