Time: 20 minutes
What It Does: Hill intervals fatigue the legs quickly. Working through that fatigue builds strength and endurance — ideal for stop-start sports like tennis and basketball.
- Jog 2 minutes to warm up.
- Set incline at 2 percent and speed at 7 to 9 mph. Run 1 minute, then crank incline to 5 percent and run another 30 seconds. Adjust speed to 4 to 4.5 mph and walk for 1 minute to recover, with no incline.
- Repeat 8 times, making each progressive interval 0.3 mph faster. By the last interval, you should feel like you can just barely make it.
- Jog 2 minutes to cool down.
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