Hill sprints are evil, but evil in a good way.

The king of cardio, hill sprints are HIIT’s best kept secret and will absolutely destroy your body’s reserves of fat, all while boosting your metabolism, building muscle, drastically increasing your fitness levels and helping to prevent injury.

If they’re so great, why isn’t everyone doing hill sprints for every workout? Well, the answer is because they’re really, really difficult. Like vomit in your mouth-level difficult. But if you’re willing to look like shit after your workout so that you can look amazing in the long-run, then here are 4 hill sprint workouts that you can try… if you’re feeling brave.

Note: Don’t underestimate how difficult hill sprints are. Even if you’re a seasoned runner. Hill sprints are in a league of their own, so be sure to lower your speed and expectations accordingly.

1. Increasing incline

Start your sprints on a “reasonable” incline of 5% and sprint for 400m-500m, followed by 2 minutes rest. For the next sprint, increase the incline to 6% and repeat up to 8%. Just think of the Steps song to help you remember.

5, 6, 7, 8.

2. Decreasing distance

Get the longest-distance sprint over and done with first, reducing by 100 metres for subsequent sprints. 600m, 500m, 400m, 300m, 200m. If you’ve never done hill sprints before start with an incline of 5% for this workout. If you find it easy a) I’ll be impressed b) you can increase the incline next time.

3. Reducing rest times

Reduce the amount of rest you have between sprints, starting with 2 minutes after your first sprint down to 1 minute before your last sprint.

2 minutes, 1m 45s, 1m 30s, 1m, collapse.

4. Active recovery

If all that seems too easy (please get in touch as you’re some sort of robot and we would love to interview you), then swap out your recovery with a few bodyweight exercises such as burpees, jumping squats, lunges, etc.

As always, we would love to hear how you got on, so tweet us, message us, or send us videos of your training and we’ll happily share your achievements with the world!

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