4 Unique Hill Sprint Intervals To Build Muscle & Lose Fat Faster #LLTV


Live Sexy Lean

Hill Sprint Interval Workout

Alright Live Leaners, it’s time for me to show you one of my secret weapons to live lean: a Hill Sprint Interval Workout.

If you’ve been a long time subscriber of Live Lean TV, you no doubt already know my feelings on people WASTING their time doing SLOW and STEADY endurance cardio.

Side note: as I mentioned in a previous video/blog post, I do recommend beginner obese individuals follow a slow and steady cardio routine (and weights) for JUST the first 8 weeks. Once the initial 8 weeks is up, progress to interval training, and then eventually building up to a hill sprint interval workout like this.

BUT…if that’s not you…

And you know who I’m talking about…Joe, Judy, Jeff, Jennifer and I’m sure many others with names that don’t start with the letter ‘J’.


Here’s how it usually all plays out…

After a long days work (or short night’s sleep), these people force themselves to go to gym (hi-5 for discipline)…

…they step on elliptical machine #5 (because you know you always have to choose the same one)…

…then like a hamster in a cage, they start “ellipticaling” for 60-90 mins (I’m now taking away the hi-5).

Want to know know how I can pick out these people EVERY TIME?

Their physique never changes. How’s that for a slap up side the head?

Why not follow this short (but intense) ANAEROBIC cardio workout that actually BUILDS MUSCLE & INCINERATES FAT FASTER!

Welcome to a Unique Live Lean Hill Sprint Interval Workout

Hill Sprint Interval #1: 400m

Rest: 2-3 mins

Hill Sprint Interval #2: 300m

Rest: 2-3 mins

Hill Sprint Interval #3: 200m

Rest: 2-3 mins

Hill Sprint Interval #4: 100m


That’s right, there’s no need for a round 2. Based on the intensity of this workout, your body will be drained, and the fat burning machine (your body) has now turned on the switch to incinerate fat!

Add this Hill Sprint Interval Workout one time a week for faster fat loss while building lean and sexy muscle.


In the comment section below, let me know what your favorite form of cardio is.

If this video was helpful, show your support by clicking the social media buttons to share the videos to help me further my transformation 50,000 mission.

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Questions For You:

– What is your favorite form of cardio?

– If you still do slow and steady cardio for fat loss, what will it take for me to convince you to switch it up to HIIT?


Be sure to share your answers in the comment section below and share this post with your friends via the social media icons on the side or below.




The Afterburn Effect Workout



Also be sure to subscribe to my Live Lean TV YouTube Channel so you never miss a recipe or workout!


47 responses to “4 Unique Hill Sprint Intervals To Build Muscle & Lose Fat Faster #LLTV

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  2. I”m new to this will 2 months doing this 6 times a day for 6 days show
    progress an of course the healthy diet. I have belly fat that’s it

  3. i only use jogging for warm up for the sprints up hill,i feel sorry for
    those people who jog endlessly to lose the fat but have little progress ,up
    hill sprints is the best,you spike your effort an heart rate on an off so
    when your finished your body is burning fat for way longer even when you
    finished because you have sort of tricked your body by sprint rest sprint
    rest an so on so your body stays on standby thinking your going to sprint

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  7. Yo Brad.. Just tried incline sprints out today.. Man that shit is hard! I did 30 sec sprints with 3 mins of rest.. 1 set of 4 sprints, then jogged home… Awesome sunday workout! <3

  8. If i do normal sprint workouts daily will i’ll be able to loose fat faster than before..??
    Waiting for ur reply.

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  11. Brad, I think you vastly overestimated the distance. According to the website GeoDistance your first full sprint would have only been about 115m not 400m.
    A couple of weeks back I did 360m (the hill’s max length) for the first sprint and went down in 90m decrements. It really hits your body hard and fast. I think a lot of people underestimate how quickly hill sprints exhaust you.

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  19. hey brad I’ve cut gluten and pasteurized dairy out of my diet, what are your suggestions for a pre-workout meal?

  20. Wow ! Not even on the road… right up the side of Citadel hill… awesome. Wish I was there to do it!

    I am gonna give this a try cause I love running but am reading more and more about how my distance running is just wearing my body down and not really doing anything for me!

    1. You’re right about distance running eventually wearing your body down and skyrocketing your cortisol. If your main goal is fat loss, keep it short and intense!

  21. @94trab this will drain you, trust me. it’s all you need for the day. then hit weights the next day. And yes, that sprint example you gave is enough. It’s not about duration, it’s about intensity

  22. Hey Brad, I have a question for you! Is this workout enough for cardio? I mean, do I need to do some other form of cardio/ exercise on the same day as well as the hill sprints? Also, are 4 sets of HIITs (like sprinting on for 10 seconds, and resting for 30, then repeating 4 times) enough for a cardio day if I want to lose weight and build muscle? Thanks in advance, and great video! 🙂

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