Thread: Anyone doing Hills training cardio instead of sprint HIIT?

I hate running, absolutely despise it. Actually when I think about it, I can't remember the last time I ran, probably back in high school. On built's page I came across something called the Hills repeat workout as an option to sprint HIIT.

It says to do it only once a week as it is very hard on your body. Does anyone have any experience long term with this kind of workout? Have you done it more often? Had any problems?

This is from Built's page(I hope you don't mind me posting this here Built)

Sample 40-minute hill-repeat workout

Erik Ledin of Lean Bodies Consulting uses variations on the following framework for many of his clients, who have “affectionately” nick-named this workout “Hells”.You’ll see why when you do ‘em.

I like this setup because they can be done on an ordinary treadmill, and it’s easy to build these up because of the 5-minute increments.

(3 – 5 minute warm-up at 2% grade)

4 minutes at 4% grade
1 minute at 2% grade
4 minutes at 5% grade
1 minute at 2% grade
4 minutes at 6% grade
1 minute at 2% grade
4 minutes at 7% grade
1 minute at 2% grade
4 minutes at 8% grade
1 minute at 2% grade
4 minutes at 9% grade
1 minute at 2% grade
4 minutes at 10% grade
1 minute at 2% grade
4 minutes at 11% grade
1 minute at 2% grade

(2 – 10 minute cool-down at 2% grade)



I've only done it 2 times 3 days apart. Started real slow at the speed of 3.5 MPH the first time and 3.6 MPH the second time. Instead of starting at 4% grade I started at 5% grade & went all the way upto 12% grade. At 12% grade, got looks from other folks at the gym & some stares (You are crazy kind of a look). So far so good. Did feel it a little bit in the last few minutes but other than that, everything was fine.

Would love to hear your experiences if you do this kind of cardio.

Indeed I do that once a week.

I usually average 3.5spd, but I try to jog/run between 4.7-5.5 for at least one minute per interval.

Haven't gotten any odd looks as bar as I know, although I'm usually focused on not falling on my ass from exhaustion.