Kill it With Cardio #9: Sprint Training/Hill Sprints

Sprint training is the HIIT version of jogging/running, and it's the exercise you want to do if you're one hardcore fitness buff! Sprint training is actually fairly simple:

• Sprint for 30 seconds
• Walk/jog for 60 to 90 seconds

Repeat this cycle for 15 to 20 minutes, and you can burn a stunning 250 to 300 calories. Few other types of cardio can burn that many calories in such a short amount of time. [caption id="" align="aligncenter" width="600"] Source: breakingmuscle.com[/caption]   Just like HIIT, sprint training will keep your body burning fat for hours after you have finished your run. It's one of the best ways to fire up your metabolism, and you'll find that it will help to build both cardiovascular power and strong leg muscles. Want to make it even harder? Tackle a few hills in your sprint! Hill sprints are VERY intense, and they are amazing for your calves, hamstrings, and glutes. You can burn about 300 calories in your 15-minute hill sprint workout, and you'll shred your leg muscles at the same time. A great workout, but NOT for the faint of heart!  

Image Source: teenfit.org

Resources: http://www.nutristrategy.com/caloriesburned.htm, http://breakingmuscle.com/running/hill-sprints-how-to-build-muscle-and-burn-fat