Everyone wants to know the best way to burn fat. Hill sprint workout is one of the best ways to do just that. A hill and some running shoes are all you need to get going. Research has shown that hill sprints are superior to jogging for burning calories[1].

  • Sprints retain more muscle mass than long sessions of low-intensity cardio.
  • Sprints increase your power and performance
  • Sprints have a positive effect on your hormones.
  • Most importantly, sprinting burns out a serious amount of calories for up to 48 hours after you finish

Hill sprints are very hard, but that is what makes them so effective. In addition, they allow you to work at 100% effort making them one of the best and safest forms of high-intensity training. For these reasons and the fact that you can hill sprint anywhere, hill sprints are one of the best ways of burning fat.

Hill sprinting can increase your lower body mass, accelerate your force, power, endurance, and overall speed development. For example, one of the greatest athletes, Cristiano Ronaldo, could maximize his athletic performance by adding hill sprints into his training[2]. This has elevated his game level to the next level.

Why are hill sprints so amazing?

First of all, if you have big goals, dreams, and aspirations and you want to elevate your game to the next level, then it is best that you start implementing hill sprints right away. The grind and push from sprinting up hills will increase your performance, unleash that fire in you, and build your mental fortitude.

Many biomechanical advantages rank sprinting up hills as one of the most beneficial forms of resistance training over other forms of weight loss exercises such as Olympic lifts, kettlebells, and machines. A large part of those weight room exercises is not movement pattern specific. They load the body in an unathletic fashion. Weight room lifts are performed bilaterally. Both the feet are firmly positioned on the ground, with the weight distributed over the heels with no rotational or lateral torque. This is not how athletes do in their respective sports. Their feet are in constant motion. The weight is distributed through the forefoot. The body is positioned in odd angles with high rotational and lateral torque levels.

Hill sprinting is known to increase acceleration significantly.[3]. It strengthens your sprinting muscles and connective tissues while developing more incredible work stamina.

Hill sprinting creates a natural forward lean to improve arm swing and leg drive to overcome the resistance of gravity. In addition, Hill running is ideal for generating power in the acceleration phase of a sprint. Lastly, hill sprints also allow for high-intensity loading with minimal risk of muscle or joint injury.

The natural lean the hill provides minimizes over striding and maximizes ground contact time due to increased demands to battle gravity.

Quick Fat loss

Hil sprinting reaps more beneficial results as compared to other forms of exercise. Jogging, for example, is an aerobic exercise and relies primarily on oxygen for energy without needing to extract extra power from the body. In addition, Hill sprints improve fat oxidation.

Fat oxidation is the process through which your body burns fat and uses it for energy. A 2018 study examined the results of just a single exhaustive session[4]. It showed significant effects on fat burning post-workout and total energy expenditure. Consequently, you will be able to hold on to your muscle mass and still burn fat without burning through your muscle tissue.

Hill sprinting can’t rely on oxygen and therefore burns fat for energy. As a result, hill running burns more fat for energy. Moreover, hill sprinting is known to increase your basal metabolic rate throughout the rest of the day until 48 hours.

Basal metabolic rate can be expressed as the amount of energy you need for your body to function while at rest. This means that hill sprinting continues to burn fat in your body for long hours, even when your body is at rest.

Running on hills as an anaerobic exercise

Muscle growth

You only need to see the difference between a marathon runner and a hill sprinter to know the answer to this. Although both the exercises involve the same muscle groups, hill sprinting causes the leg muscles to contract more rapidly. This causes more muscle tears and therefore activates the body’s muscle-building system to build more muscle. Moreover, hill sprinting causes the body to release more human growth hormone, a muscle-building and fat-burning hormone. So hill sprinting easily wins this category.

Improved protein synthesis

Your muscles build and repair themselves through the process of protein synthesis. This means your body will use the protein you consume more effectively to build lean muscle. For example, in 2010, researchers found that when protein and carbohydrates are consumed directly after a hill sprinting session, there is an increase in protein synthesis[5]. This is similar to an anabolic session after a weight training session.

Happiness and stress

A common reason why people choose hill sprinting is because of its therapeutic qualities, so one of its benefits includes happiness and stress. In addition, a 2017 study by the University of Turku found that high-intensity exercise releases more endorphins than a regular workout regime[6]. Endorphins are hormones in our body that elevates our mood and gives a sense of relaxation/ and hill sprinting releases more of it.

Another study conducted in 2014 found that participants who took part in high-intensity exercises enjoyed their exercise more[7]. Therefore, they are likely to continue it more than those who took part in endurance training. Lastly, as mentioned, hill sprinting releases more growth hormone and testosterone, which reduce cortisol levels in the body. Cortisol has been associated with stress in many studies. So sprinting reduces its levels.

To sum up, hill sprinting produces more happy hormones, reduces stress hormones. In addition, people who practice it are more likely to continue exercising in the long run.

A well-balanced diet and nutrition is the key to overall health and athletic performance. Improved recovery from exercise, prevention of early fatigue, and achieving the best results all come from a good diet.

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[1]. The Benefits of Hill Running

[2]. Cristiano Ronaldo’s Latest Workouts Show You How To Kill Your ‘Chicken Legs’ For Good

[3]. 3 Reasons Explosive Hill Sprints Will Make You Run Faster

[4]. Acute Effect of Uphill Running: Current Scenario and Future Hypotheses

[5]. Effects of a pre-and post-workout protein-carbohydrate supplement in trained Crossfit individuals

[6]. Endorphin release differs by exercise intensity

[7]. Where Does HIT Fit? An Examination of the Affective Response to High-Intensity Intervals


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