High Intensity Interval Training - HIIT on Hills
I based this program on a hill that is slanted about 40 degrees. The work interval will be 15 seconds of running up the hill and the rest interval will be as long as it takes you to trot or walk back down to the base. To perform hill intervals start at the base of a hill and then run up the hill for the work interval. After the work interval is complete walk or trot back down to the base. Once you get down to the base perform the next work interval and repeat the process until all ten sets are finished.
When performing hill intervals watch your footing when going up and down the hill to avoid twisting ankles, tripping, and falling. Always warm up before performing intervals and cool down afterwards.
Interval Chart:
| Hill Intervals | Sets |
| Run up hill for 15s + Jog or walk back down to base | 10 |
Another Example
Try these shorter 10 second hill intervals for a change of pace. Since they are shorter there will be more sets to perform (14 sets) and they will give you a shorter trip back down the hill for a shorter rest interval.
Interval Chart:
| Hill Intervals | Sets |
| Run up hill for 10s + Jog or walk back down to base | 14 |
Extract lifted from: http://intervalsforcardio.com/hill-interval-training.html
THIS IS HOW I RAN IT!
Morning: Roadwork - Hill Training
7 mins stretches
Jog to hill: 2.3km
HIIT Hills: Run up for 15s and jog/walked down for 30s* for 10 Sets**
Jogged back to start: 2.3km
*To enable me to jog down the hill for 30s I started half way up the hill (the hill was long enough for both running up and jogging/walking down times)
**Used the Round Timer Pro for my HIIT Hill sets and timings
Afternoon: Gym
Straight Arm Pulldowns 4x12
20kg Plate include pullovers 4x12
Wide Grip Chins 5x7-8
Assisted Chins 2x12
DB Bicep Curls 5x10-12 (includes warmup sets)
Seated DB Curls 4x12
Preacher Curls 4x12
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