Get the Legs and Glutes You Want

Are your legs and glutes where you want them to be? Frustrated with the condition of my legs, I decided to take some of my cardio and leg training to my backyard. Have you ever tried Sprinting? If your results have stagnated, and your legs aren’t where you’d like them to be, try incorporating Sprints. After three months of adding them to my training twice a week, I noticed my former flatter glutes higher and rounder. As well as, an increase in fat loss, tighter skin, and more separation in my IT band: that’s the line that runs vertically down your thigh visually separating your quad and hamstring. Get outside and run! Doing all your training on machines is great, but I have to admit I’ve noticed the biggest changes taking it outside. Benefits I’ve noticed from Sprinting include:

  • You can do them at or near your home, like at a park or high school. I do them at home in my yard. They’re convenient!
  • You can do them with your kids.
  • Time saved, not driving to the gym, if done at or near home.
  • Increased fat loss all over.
  • Higher fuller glutes, tighter legs, and more definition.
  • Incredible Endorphin release.
  • Results!

Click Here To Learn Tips & Tricks On How To Sprint Properly

This is an unedited image of my old legs…. trust me it works!

Here to help you be the happiest, healthiest, and hottest version of yourself,

Kim

More
  • http://profile.yahoo.com/RHW7PYMBHOV45KV5LL7OZDIC3Y Joseph

    THANK YOU

  • http://fitnessknowsnolimits.com/ Heidi A. Sanchez

    Thanks for the tip! My legs are the last thing to really trim down so this is good for me to hear!

    • http://www.facebook.com/kimdolanleto Kim Dolan Leto

      Great Back! It really does help. Let me know what you think!

      • http://fitnessknowsnolimits.com/ Heidi A. Sanchez

        Thank you, I will! Have a great day!

  • Sarah @ TheFitCookie

    Really cool! I love sprinting! Where is the photo of your old legs?

    • http://www.facebook.com/kimdolanleto Kim Dolan Leto

      These are it…my 40+ Pins! :) Thank you for the post!

      • Sarah @ TheFitCookie

        I get it! I thought there were supposed to be some old before photos : )

  • crystalnvargas81

    How many sprints do you recommend and how many times a week?

    • http://www.facebook.com/kimdolanleto Kim Dolan Leto

      I sprint twice a week. Follow the links suggestions, proper warm up, position, timing, etc. Hope this helps! :)

    • http://www.facebook.com/kimdolanleto Kim Dolan Leto

      Start off with once a week. I train for 30 minutes like this, 5 min warm up, 20 minutes of 30 second sprint 1 minute recovery, followed by 5 minutes of cool down. Hope this helps! :)

  • Nokka

    hi kim , run like fast or slow run , i am 51 i do cycling as well as weight training and walking

    • http://www.facebook.com/kimdolanleto Kim Dolan Leto

      I train for 30 minutes like this, 5 min warm up, 20 minutes of 30 second sprint 1 minute recovery, followed by 5 minutes of cool down. Hope this helps! :)

  • Alyse

    Thank you so much for sharing this! Quick question, if we are unable to go outside, how long should the sprint intervals be on the treadmill? Thank you!

    • http://www.facebook.com/kimdolanleto Kim Dolan Leto

      I train for 30 minutes like this, 5 min warm up, 20 minutes of 30 second sprint 1 minute recovery, followed by 5 minutes of cool down. Hope this helps! :)

  • http://www.projectswole.com/ Steve

    Hi Kim. You’ve got a great female fitness site here.

    Thanks for linking to Project Swole. I recently posted twice about high intensity intervals versus endurance cardio for fat loss and body composition changes. Clearly sprinting, high intensity intervals, HIIT, or whatever else you want to call it, is WAY more effective and significantly less time consuming than aerobic training.

    To give your readers some ideas for structuring really effective sprint / HIIT routines, peep this post: http://www.projectswole.com/conditioning/the-very-best-hiit-routines-for-fat-loss-and-fitness/

    If you’d like to document some of your favorite cardio, sprint, or training routines, I’d love to feature you in a guest post at Project Swole. Just let me know.

    • http://www.facebook.com/kimdolanleto Kim Dolan Leto

      Thank you, Steve, that sounds great!