Day 1 – Hills (HIIT day)

For the majority of people, hill sprints are actually a better choice than standard sprints on the track.

See, many new sprinters get overzealous and try to push to hard when first trying it out.

On a track, that can lead to trouble (hello pulled hamstring).

But with a hill, physics won’t allow it. You can’t reach full speed on an incline.

Don’t get me wrong – these are HARD.

But if you can get through the pain and stay consistent, you reward will be a great body AND a stronger mind.

Here’s how we do it, FIRE BREATHER style:


Day 1 – Hills (HIIT day)
from FIRE BREATHER – 5-week training plan to double your cardio and burn twice the calories

You have a few different options here.

Option 1 is to go outside and find a hill. This is my personal favorite option. I have a hill that’s about ¼ mile from my house that I can walk to as a warm up … and it takes me around 60 seconds to run up, which is exactly what we’re going for here.

If you’re not a runner, you can also power walk up the hill, or run for maybe ¼ of the way or ½ the way or ¾ of the way, and then walk – whatever you can handle is great.

Option 2 is to do this on a treadmill. In this case, you’d set the treadmill to 5-10% grade for the run up, and then either hop off the tread and let it go – if you feel you can do that safely – or just turn the speed and/or incline down for your recovery times.

Complete the workout below:

  • Power walk / run / sprint up the hill – 60 seconds
  • Recover / walk back down – 120 seconds
  • Repeat for a total of 10 rounds


Imagine taking your cardio conditioning to the next level, and burning a TON of extra calories in the process.

Imagine a complete 5-week program to help you do this, that you can BOLT ON to your existing strength routine.

That’s EXACTLY what the “Fire-Breather” program is all about.

Get it now at the link below:

=> FIRE BREATHER – 5-week training plan to double your cardio and burn twice the calories

To your continued success!

-Forest Vance

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