How To Get the Legs You Want

By Thursday, April 19, 2012 16 0

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. 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:

    • They’re convenient. You can do them at or near your home, at a park or high school. I do them at home in my yard.
    • You can do them with your kids.
    • Time saver: quick home workout.
    • Increased fat loss all over.
    • Higher fuller glutes, tighter legs, and more definition.
    • Incredible endorphin release.
    • Results!

Here to Help Get You Happy, Healthy, and F.I.T.

kim

16 Comments
  • Steve
    May 9, 2012

    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.

  • Alyse
    April 24, 2012

    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!

    • Kim Dolan Leto
      May 20, 2012

      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
    April 23, 2012

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

    • Kim Dolan Leto
      May 20, 2012

      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! :)

  • crystalnvargas81
    April 20, 2012

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

    • Kim Dolan Leto
      April 21, 2012

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

    • Kim Dolan Leto
      May 20, 2012

      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! :)

  • Sarah @ TheFitCookie
    April 19, 2012

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

    • Kim Dolan Leto
      April 19, 2012

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

      • Sarah @ TheFitCookie
        April 20, 2012

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

  • Heidi A. Sanchez
    April 19, 2012

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

    • Kim Dolan Leto
      April 19, 2012

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

  • Joseph
    April 19, 2012

    THANK YOU