Are Cherries Good for Weight Loss?

cherries weight loss

Cherries can be an excellent food to incorporate into a weight loss as they have a conservative number of calories and promote satiety. A cup full of cherries only contains about 77 calories.

There are three traits of cherries that allow cherries to promote satiety while at the same being low in calories:

High Concentration of Water 

Cherries’ high-water concentration helps cherries to be a lower calorie food while aiding in cherries’ ability to promote satiety. Water has no calories, and water consumed in the right amount can encourage satiety. As a result, foods with high water concentrations regularly have reduced amounts of calories and, at the same time, can bring about satiety. Cherries are made up of 81 percent water.

Fiber Content

Another reason why cherries are able to promote satiety at relatively little calorie expense has to do with their fiber content. Because it’s hard for the body to break down and retrieve calories out of fiber, fiber moves through the digestive system largely intact, taking up space and thereby promoting satiety. A one-cup serving of cherries contains 2.5 grams of fiber which is about 10 percent of the recommended daily intake.

Caloric Content Found in Moderate Amounts

As mentioned before, cherries contain water, no calories, and fiber, almost no calories. However, not all contents of cherries have no calories or nearly no calories like their water and fiber content. Cherries do have caloric content; most of the cherries’ calories come from their sugar content. One gram of sugar has four calories. However, cherries don’t have sugar in overly excessive amounts like many processed foods with a lot of added sugar. As said before, a cup of cherries contains 77 calories, making cherries a weight-loss-friendly food.

How Cherries Can Be Consumed for Weight Loss

Cherries can be eaten all themselves but are typically eaten with other foods. When cherries are added to other foods, they help the overall meal promote satiety without adding a lot of calories to the meal, which can be great for weight loss. Cherries can also be used as a low-calorie alternative to satisfy one’s sweet tooth compared to higher calorie processed foods that have a lot of added sugar. Cherries can complement many foods.

Sprinting For Weight Loss: Why Sprinting is Beneficial, How Many Calories Can You Burn

sprinting for weight loss sprinting calorie burns

Sprinting can be a very effective way to lose weight.

Why Sprinting Is Great For Weight Loss

Calories are units of energy that we gain through food consumption and expend or burn through physical activity.

To achieve weight loss, you have to consistently burn more calories than you consume.

Doing high-calorie burning activities like sprinting can help you burn more calories than you consume.

When you sprint, muscles throughout the body have to move at a very fast pace; such movement requires a lot of energy leading to a lot of calories burned.

How Many Calories Does Sprinting Burn?

Based on your weight sprinting for 30 seconds can burn between 8.25 to 12.21 calories.  

So doing several intervals of sprinting can lead to a lot of calories burned, and if you add calories that you burn sprinting on top of the calories you will regularly burn throughout the day just by doing your regular day-to-day activities, it can really add up.

There are various studies that indicate that you can burn various amounts of calories sprinting.

Additional Reasons Why Sprinting Is Great For Weight Loss

Sprinting doesn’t just cause weight loss directly through the act of sprinting itself. Sprinting can contribute to weight loss and also the appearance of weight loss in other ways.

• Can Create EPOC

Sprinting is not just great at burning calories while you’re exercising it can burn calories post exercise as well.

EPOC or (Excess Post-Exercise Oxygen Consumption) is a recovery process that the body goes through after exercise.

Sprinting is the type of activity that can push the body to such an extent that it needs recovery time.

Because sprinting is the type of exercise that has the body working at a very high intensity, it can generate a strong epoc effect.

•Can Help Tone Certain Muscle Groups

Often when people think about losing weight, they think just about burning calories. However, it’s also important to tone muscles.

Because if you focus only on burning calories, you will lose weight, and you can have a thinner frame, but it can still be soft.

What’s going to give you a thin frame with a firm body will be if you not just burn calories but also develop lean muscle. Exercises like sprinting will help you accomplish both things as they burn calories and develop lean muscle.



The notion that sprinting is great for weight loss is not just a belief.  There are studies that show a correlation between regular sprinting and weight loss (1)(2).


How To Sprint For Weight Loss

An effective way to do sprint workouts is in intervals. Where you sprint for a brief period of time, take a brief rest break where you do a lower intensity activity like walking, jogging, or come to a complete rest, recover + recharge, and sprint again.

For example, sprint for 30 seconds, then take a break for 1 minute (where you walk, jog, or come to a complete stop), and then sprint for another 30 seconds.

You can do this in several intervals.




Are Carrots Good For Weight Loss

carrots weight loss

Carrots can be great for weight loss as they can suppress hunger at little calorie expense (an average medium size banana which is about 61 grams, only contains 23 calories).

Carrot’s ability to neutralize hunger at little calorie expense has a lot to do with their water concentration. Water is a natural appetite suppressant (ib), and water has no calories. Therefore, foods like carrots with high water concentration are often great at suppressing apatite, and these foods tend to be lower in calories. Carrots are 88 percent water by weight.

Another reason why carrots can quash hunger while at the same time being low in calories is due to their fiber content. Fiber can be great at suppressing appetite, and fiber has almost no calories because it’s hard for the body to break fiber down. Therefore, fiber travels through the body largely intact, making a person feel fuller without contributing a lot of calories making fiber great for weight loss. A medium carrot (61 grams) has 1.7 grams of fiber, about 6 percent of the daily value.

Popular Way Carrots Can Be Used For Weight Loss

Standalone Snack

Carrots can be used for weight loss as a standalone snack to keep down hunger between meals. Many people eat carrots alongside salad dressing for dipping, which is perfectly okay in moderation. Carrots are so low in calories. Therefore, salad dressing can be used in moderation and still be a low-calorie snack.


Side Dish

Carrots are often eaten as a side item alongside meals. When adding carrots to a meal, carrots can promote satiety without adding a lot of calories to the meal.

There are many ways to incorporate carrots into meals or foods. Carrots be eaten as a side item alongside meals.

Low-Calorie Option to Satisfy Sweet Tooth

Carrots have moderate sugar content and high fiber content. They are a great low-calorie alternative compared to many processed foods with a lot of added sugar.

Health Benefits of Bananas

bananas health benefits

Bananas provide many health benefits.

Health Benefits

1. Very Nutritious

Bananas are very nutritious and have some important or key nutrients in substantial quantities. Some nutrients found in substantial quantities in bananas include vitamin C, vitamin B6, and potassium.


2. Bananas Have the Potential to Aid in Weight Loss

If incorporated into a diet correctly, bananas have the potential to aid in weight loss. Bananas are weight loss friendly because they can suppress appetite at relatively little calorie expense since one medium size banana contains only around 100 calories. Bananas’ ability to suppress appetite at little calorie expense has a lot to do with their water and fiber contents.

Water and fiber are great appetite suppressants; water has no calories and fiber has almost no calories.

Bananas can be a weight loss-friendly alternative to less healthy sweet foods.


3. Could Help with Heart Health

Bananas have heart-friendly contents such as potassium that could help improve heart health. Potassium consumed in the right quantities can be very beneficial to the heart.

One way that fiber can help the heart is that fiber can help prevent an irregular heartbeat.

Bananas have contents such as fiber which may help improve blood pressure. 

Research has shown that the levels of low-density lipoprotein (LDL) or “bad cholesterol” can be lowered by the consumption of fiber.


4. May Help Your Gut

Bananas have contents in them, such as fiber, which can benefit one’s gut health. Bananas have contents which the beneficial contents in your gut.


5. Great Source of Energy

Bananas can be a great and weight-loss-friendly source of longer-lasting energy. Bananas’ ability to provide long-lasting energy has a lot to do with their fiber and sugar content.

Sugar is an easy source of energy for the body. Fiber slows down the ability to absorb sugar. Therefore, when you eat a banana, the banana’s fiber content will slow down the body’s ability to absorb the sugar content, which will lead to long lasting energy.

So, if you’re looking for a low-calorie source of long-lasting energy bananas can be a great option.




Bananas require no preparation before eating. All one has to do is peel a banana and eat it.

Are Blue Berries Good For Weight Loss

blueberries weight loss

Blueberries can be very effective in achieving weight loss. To understand why blueberries can be great for weight loss, it’s important to understand what causes weight loss. Weight loss occurs when one has a diet where they are consistently taking in more calories than they are consuming.

Foods like blueberries that are great at suppressing appetite at little calorie expense can help you achieve a diet where you are taking in fewer calories than you’re burning.

What allows blueberries to be great at suppressing appetite while being low in calories has a great deal to do with their high water concentration, as water is a natural appetite suppressant, and water has no calories. Therefore, foods with a lot of water concentration tend to be low in calories and great at suppressing appetite.

Blueberries are made up of 85 percent water.

Another reason why blueberries are great at suppressing calories yet low in calories has a lot to do with their fiber content.

Fiber has almost no calories because it’s hard for the body to break down fiber and extract energy out of it. Therefore, fiber travels through one’s digestive system largely intact, taking up space and thereby suppressing one’s appetite at very little calorie expense. Because fiber is excellent at neutralizing hunger at little calorie expense, foods with substantial fiber content tend to be weight loss friendly.

A one-cup serving of blueberries has about 3.6 grams of fiber.

Just how many calories do blueberries have?

A single cup serving of raw blueberries contains about 84 calories.


When attempting to lose weight is very important that you’re not trading off losing weight for getting proper nutrition. That’s why low-calorie nutritious foods are paramount in a weight loss diet.
Blueberries are a great low-calorie food that has a lot of good nutrients.
A one-cup serving of blueberries contains 24 percent of the daily value of vitamin C, 25 percent of the daily value of Manganese, and 36 percent of the daily value of vitamin K.
A lot of the nutrients in blueberries also serve as antioxidants. Blueberries have one of the highest antioxidant levels of any food.

Why Patience is Important For Weight Loss & How To Build Patience

When you start your weight loss journey you will be bouncing off the walls the of excitement but as you will soon fine weight loss is a tedious process and many can’t stick to there weight loss once the honey moon excitement wears off.

The ability to stay patient after the honey moon excitement wears off, will often separate the successful people from the unsuccessful people.

When losing weight, your level of patience may be the deciding factor of your weight loss success.

It’s important to be patient both with the weight loss process itself as weight loss is a slow process, and it’s also important to be patient with yourself when you have setbacks.This article will discuss how to become more patient with the process and how to become more patient when you make mistakes.

How To Become More Patient

1. Don’t Get frustrated

When you cheat don’t get frustrated, understand the weight is about carving out a system that works for you and that system comes through trial and error.

2. Look On The Bright Side

When you do make mistake you are always learning more about yourself and even its a mistake that you made before its being reaffirmed.

3. Recognize If You Need To Weight Loss On The Backburner

For some it may be motivational to see your weight and get constant feed back for others it may be good to put weight loss on the backburner and take the emotion out of weight loss.

4. Create Diet You Live With

You need to take your time create diet that satisfies you.

5. Give Yourself Smaller Short-term Goals.

Waiting to achieve a weight loss goal for a substantial amount of weight loss in the far off future can be quite a weight. It could be beneficial to make smaller shorter term weight loss goals.

If you’re on a slow and steady diet, it can be a little frustrating.  Because sometimes you feel like you are moving at a snail’s pace and want to lose weight tomorrow.

However, the fact that your diet is so slow in steady may be the very reason why it is more likely to work long term.

There are studies that show many people regain weight after losing it (1). A lot of it has to do with the fact people aren’t able to sustain their weight efforts.

So don’t gripe about the fact it’s taking you a long time to lose weight. Reframe it to where you are proud of yourself for being able to maintain a downward weight loss trend for so long because that means you found a system that works for you that you can maintain.


How To Be Patient With The Process Patience


• Work To Improve Yourself In Other Areas

Often, if you’re improving yourself in other areas alongside weight loss, it can take the pressure and the focus off weight loss.


Do Things You Enjoy

For example, if you’re planning to go on a vacation, but you want to lose some weight first, try to lose the weight, but don’t let that stop you from going on vacation if you don’t, the reason being is that weight loss can be a sacrifice, so you want to make sure you’re getting some enjoyment.




Being Patient When you Make Mistakes

Weight loss is a skill. Like any other skill, you will more than likely be bad at it when you start it.
However, if you’re impatient, it can quit before you have time to learn from beginner mistakes and be good.

People often think of being impatient as angry, but it can be overly upset and demoralized because of a weight loss mistake.

Are Apples Good For Weight Loss?

apples weight loss

The answer to the question “are apples good for weight loss” is “yes”,because apples are filling and low calories as medium size apple contains 95 calories.

Now to understand why apples would be great for weight loss its important to understand what causes weight loss. Weight loss is caused when you have a diet where you’re taking in less calories then you’re burning.

Low calorie filling foods like apples can help you achieve this type of diet, because they can fill you up at little calorie expense helping to keep the calorie intake of your overall diet to a moderate amount.

Apples aren’t just great for weight loss because there filling and low in calories, there also great for weight loss because they have plenty of nutrients and are a decent source of energy.

This is important because on a weight loss diet you want to be getting plenty of nutrition and have energy as well.

How Are Apples Able To Be So Filling Yet Be So Low In Calories?

In the above section it was mentioned that one of the reasons apples are great for weight loss is because they can fill you at little calorie expense. Apple’s ability to be filling despite being low in calories can be explained in the 3 reasons.

•High Water Concentration

One of the main reasons apples are so filling but yet are so low in calories is because of their water concentration. As water has no calories and is filling to consume. Therefore, foods with a high water concentration tend to be low in calories and filling to consume as well.

Apples are made of up to 86 percent water content.


•High Fiber Content

Another reason apples can be filling and, at the same time, weight loss friendly is due to their fiber content, as fiber is filling and has almost no calories.

Calories, simply put, calories are units of energy that we gain through food consumption.

It’s hard for the body to break down fiber and extract energy out of it; therefore, fiber has almost no calories.

So when you consume fiber, the fiber passes through the body largely intact, filling you up in the process without contributing a lot of calories which is great for weight loss.

An average medium-sized apple has 4 grams of fiber which is about 17 percent of daily recommended fiber intake.


•Contents That Contain Calories Are Found In Small Amounts

Not all contents found in apples have no or almost no calories, like fiber and water content found in apples.  Apples also have sugar, which has contents. But these contents that have calories are found in very small amounts, quantities, or grams.


Ways Apples Can Be Used For Weight Loss

As mentioned before, it can only be said that apples are helping with weight loss if they are helping you to moderate the caloric intake of your diet in a meaningful way. Here are ways apples can be used to moderate caloric intake.

By Themselves As A Snack:
Eating apples by themselves as a snack prevents you from eating higher-calorie foods are can be a low-calorie alternative.

Before A Meal:
Eating apples before a meal will mean that you will go into that meal with less of an appetite, which probably means you will need to eat less.

During A Meal:
Eating apples during a meal will make the meal more filling without adding a lot of calories to the meal. Adding apples to a meal will make the meal more nutritious without adding a lot of calories to the meal.

As A Substitute For Desert Foods / Sweet Foods:
Apples can be a great low-calorie substitute for many desert foods / sweet foods, as apples have sugar content which allows them to satisfy your sweet tooth.



Apple’s potential to be great for weight loss is not just theoretical. There are many studies that show a link between apples and various contents found in apples and weight loss.

Research has revealed a possible association between better weight management and fiber (1)(2)(3).

-This study show fiber, which, as been mentioned before, is a content found in apples, is great for weight loss.

Apples have the potential to be great for weight loss because they can fill you up at very little calorie expense. There are studies that show a link between apple consumption and weight loss.


Not A Sure Thing

Earlier it was explained that apples are very filling and low calories making them great for weight loss.

Now although apples are a weight loss-friendly food, that doesn’t guarantee if you eat apples, you’re going to weight loss because weight loss doesn’t come down to if you’re eating one food or not. It comes down to the combined calorie intake of all the foods you eat. If the calorie intake of the foods you eat is less than what your body burns, then you will experience weight loss.

Should You Eat a Banana Before or After a Workout?

banana before or after workout

Bananas are the perfect food for working out. But often, the questions come up of whether it’s better to eat bananas before working out or after working out. 

In actuality, there is no right or wrong answer to whether you should eat bananas before or after you work out because there are great benefits associated with eating bananas before a workout as well as there are great benefits to eating bananas after a workout.

It all comes down to how you want bananas to aid in your exercise efforts.

In general, the benefits associated with eating bananas before a workout can help improve workout performance. The benefits of eating bananas post work out can help with post-workout recovery.

Therefore, if you primarily want bananas to aid in your workout performance, you will eat them before your workout.  If you want bananas to aid in your post-workout recovery, you will eat them after a workout.

Also, no rule says you can’t do both eat bananas before and after you work out.

However, like any food, you don’t want to overindulge in bananas. Because if you overeat any food, you will overload on the calories and nutrients that that food provides.

A good number to stop at would be 2 or 3 bananas a day.

Below are the benefits associated with eating bananas before and after a workout.

As you read you will see that some of the very things that make bananas beneficial to eat before a workout also make them beneficial to eat after a workout.

Benefit of Eating Bananas Pre-Workout:

1. Provide You Longer Lasting Energy

Bananas can be a great food to eat before a workout session because they can provide longer-lasting energy, which can help keep you energized through a workout session so that you get the most out of it.

The reason bananas can provide longer-lasting energy has a lot to do with their sugar and fiber content.  Sugar provides energy. Fiber slows down the body’s ability to absorb sugar. So instead of getting a quick sugar rush of energy, the energy is delivered at a slower, more subtle pace when you eat a banana, and therefore the energy lasts longer.


2. Glycogen Store

The body stores energy in many ways. Glycogen store is when the body takes glucose from carbs, converts it to glycogen, and stores it for future use. It is primarily stored in the muscles and liver. It’s the body’s go-to energy source once exercises reach a certain level of intensity. Studies have shown that a high percentage of energy comes from glycogen stores once physical activity reaches a certain level of intensity and the body needs more oxygen.

Also, studies have shown that there is a direct correlation between glycogen and how long you can exercise at a certain intensity.

This means it’s always good to have your gas in the tank in terms of glycogen storage. Eating bananas helps ensure that you have stored energy.


3. Fill You Up 

Bananas can fill you up at relatively little calorie expense. As a single banana can be very filling and contains only 105 calories.

That makes bananas a great option if you’re working out to lose weight and looking for food that can keep you full while you work out that is also low in calories.

Banana’s ability to fill you up at relatively little calorie expense has a lot to do with its water and fiber content. As water and fiber can be very filling to consume, and water has no calories, and fiber has almost no calories. Bananas are made up of 83 percent water, and a single banana medium-sized bananas (7 to 77/8 inches) contains 3 grams of fiber.

Contents in bananas that do have calories are found in minimal amounts; therefore, as a whole, bananas are a low-calorie weight loss-friendly food.


4. May Help Prevent Cramping

Cramping is often caused when muscles aren’t contracting properly. Potassium is the mineral used to help send electrical signals that help muscles contract. When you exercise, potassium is lost as it is sweated out. That is why getting plenty of potassium in advance of working out can help prevent cramping.

Helping to prevent or mitigate cramping in the first place will ultimately speed up the post-workout recovery on the back end.


Summary of Eating Bananas Pre-Workout

Eating bananas before working out can help you from going hungry when working out, help keep your energy levels up throughout the workout, and help prevent cramping while working out.  All these benefits can help with your exercise performance.


Benefit of Eating Bananas Post-Workout:

1. Relatively Low Calories / Can Help With Post Exercise Hunger

Bananas can take care of post-exercise hunger, and at about 100 calories single banana is relatively low in calories.

Therefore, if you are working out to lose weight, eating a banana after your workout will help take care of your post-exercise hunger without adding back on a lot of calories that you have worked so hard to lose.

Bananas’ ability to be filling and yet low in calories has a lot to do with their water and fiber content. Many studies have shown fiber to be weight loss friendly (1)(2)(3), and many studies have shown water (4)(5)(6) consumption to be weight loss friendly.


2. Can Help With Post Exercise Fatigue

After a hard workout, you may feel exhaustion and fatigue, and you may feel like your energy is totally zapped. Bananas are a great food to take of post-exercise fatigue.

And as just mentioned, bananas are low in calories, so when they help with fatigue, they do so at little calorie expense.


3. Can Help Replenish Electrolytes Helping To Reduce Post Work Out Cramping

As mentioned earlier, bananas can help reduce cramping during a workout. However, cramping is not something that you have to worry about during a workout. It can also be a problem post-workout as well.

As mentioned before, the body uses electrolytes to generate electrical impulses (ib) for doing things like contracting muscles. Working out can deplete a lot of your electrolytes which can cause post-workout cramping.

Bananas can help replenish the body with two important electrolytes, which are potassium and magnesium.


4. Good For Protein Shakes

A protein shake can be perfect food to consume to after a workout.

Made correctly, a protein shake can fill the body up by taking care of hunger and replenishing the body with some much-needed nutrients while being enjoyable to drink. Bananas can make a great addition to a protein shake. Adding banana to a protein will give the protein drink a fruitier, sweeter, and more colorful taste.

Bananas don’t just complement protein shakes from a taste standpoint; they also complement protein drinks from a nutritional standpoint. The two important things the body needs after a workout are protein and carbs. Protein helps with tissue repair, and carbs can help with replenishing glycogen stores as already mentioned, once exercises reach a certain level, a lot of energy comes from glycogen. However, the body doesn’t store glycogen in large amounts in glycogen store.

Protein drinks are a great source of protein, and bananas are a great source of carbs, so when you blend them, you give the body some of the nutrients it needs to most: protein and carbs.


Summary of Eating Bananas Post-Workout

Bananas are great post-workout because they serve as a low-calorie, filling, and healthy food that will help the body recover, rejuvenate, and replenish after a workout.






To learn ways to make exercising fun click here:


Jumping Jacks: Health Benefits, How To, Risk

Jumping jacks is an exercise that provides so many benefits to the body and one the best things about jumping jacks is that you do them from the comfort of your own home.

Health Benefits of Jumping Jacks

1. Burn Calories/Promote Weight Loss

Calories are units of energy, and when perform jumping jacks, you are moving the entire body in a constant motion which requires a lot of energy, especially if you’re doing jumping jacks at a fast paste.

The amount of calories that you burn can really add up depending on how many you do. However, you don’t want to overwork the body. It’s very important to be aware of physical discomfort.


2. Very Convenient

Performing jumping jacks allows you to get a real workout while staying stationary in one spot so that you can do this exercise in the comfort of your own, and it requires no equipment.


3. Can Benefit Cardiovascular Health

Doing jumping jacks can be beneficial to one’s heart health. The nonstop repetitive motion can get the body working into an extra gear.  You see the heart is a muscle and exercises like jumping jacks help strengthen this muscle so it works more effectively.

Mass of the heart has been shown to increase because of exercising (1).


4. Great For The Bones

Certain physical activities will cause the body to adjust to become more equipped at doing that activity. For example, if you do heavy weightlifting, the body will grow muscles so that it can be more equipped for doing heavy weightlifting.

In the same way, when you do various high-impact activities like jumping jacks, the body will make your bones stronger so that you are more equipped to do high-impact activities by reinforcing them (increasing bone density).

Numerous studies have shown that high-impact activities can increase bone density. (2)(3)

There are studies that show how jumping exercises, in particular, can help with bone strength (4)


5. Great For Keeping You Shape

Jumping jacks is a full-body exercise, and when you consider the physical benefits and the cardiovascular benefits, it’s great for keeping you in shape.


How To Properly Perform Jumping Jacks


It’s always a good idea to stretch before you start performing jumping jacks.

Where comfortable clothing.



Anything done excessively can pose a problem.    You want to listen to your body.  Always be aware of how your feeling, if you start to discomfort or pain.

If you’re pregnant its definitely a good idea to talk to your doctor before doing jumping jacks.


Hill Sprints: Benefits, Work Outs, How To, & More

hill sprints benefits

Sprinting uphill is a very rigorous way to exercise.  Still, it provides so many health benefits because it’s such a rigorous and demanding way to exercise.

Hill Sprint Benefits

1. Can Help With Weight Loss 

Calories are units of energy that we gain through food consumption and expend through physical activity. The more energy a physical activity requires, the more calories you will burn.

Sprinting is the type of exercise that uses the whole body and pushes the body to the max; therefore, it uses a lot of energy, and sprinting on an inclined surface, makes it that much harder.

Because hill sprinting is such a rigorous and energy-demanding way to exercise, it is one of the most effective ways to burn calories in the shortest amount of time.

A definitive number of exactly how many calories hill sprints will burn can’t be given as there are so many factors that can affect this number, such as body weight, speed of running, steepness of the hill, length of the hill, etc.  It is stated hill sprints can burn anywhere from 800 to 1400 calories an hour.


2. Can Build Muscle & Can Make You a Stronger Runner

Many muscles that you use for conventional running on flat surfaces are pushed even harder when you run on an inclined surface because you’re running against gravity as a result, these muscles develop, and it can lead to you becoming a more powerful and faster runner. Hill sprints have been shown to increase a runners power (ib) and speed (ib).

As just mentioned, hill sprints work many muscles, and they don’t just work muscles in your lower body; they work muscles all over your body.  Some of the muscles that hill sprints work include:

What muscles do hill sprints work?





3. Can Help Tone Muscles

As just mentioned, hill sprints work certain muscle groups, which reduces the appearance of fat around these muscles. You see, your fat lays on top of the muscle, and as your muscles develop, the fat on top of the muscles is forced spread out becoming a thinner layer of fat reducing its appearance (ib).

So not only do hill sprints burn fat, they spread it out, reducing its appearance (ib).

As you start build muscle and the layer of fat that sits on top of the muscle becomes thinner it will give you a more lean muscular look. 

To have a toned body, you need to reduce fat and reduce the appearance of fat and build lean muscle; as just mentioned, hill sprints do both.


4. Makes You Less Injury Prone

When sprinting uphill, even if you’re running as fast as you can go, because you’re running on an inclined surface, you won’t run as fast compared to if you were running on a flat surface, which will ultimately make you less likely to injure yourself.

Therefore, hill sprinting is less likely to cause injury compared to sprinting on a flat surface.


5. Can Be Beneficial To Cardiovascular Health

The heart is a muscle, and like any muscle, when you push it or work it in a healthy way, it grows stronger.

Having a stronger heart can be beneficial in many ways.

There are studies that show a link between exercise and mass of the heart (1).


How To Do Hill Sprints


Hill sprints are a very grueling way to exercise so you might want to do something to get the body warmed up and you might want to stretch.  Its always a good idea to stretch and to do a warm up exercise before you do a high intensity exercise like hill sprints (ib). 


How To Perform:

An excellent way to perform hill sprints is in intervals where you have a recovery period (ib).