If hill workouts make you think of slogging up a never-ending incline, let us introduce you to a different kind. And yes, it's still agreat cardio session. In fact, exercising on a hill provides many cardiovascular benefits,Courtney Winfield，CPT, tells LIVESTRONG.com.
"Due to the hill's incline, our muscles are engaged differently than they are on flat surfaces, which raises our heart rate and burns more calories," Winfield says. It's also ups the ante on your strength training, since the muscles in your lower body (think: hamstrings, quads and glutes) work a bit harder topower you up an incline, she says.
Plus, you'll also recruit more core strength, since the hill poses a balance challenge. Just take things slowly, Winfield advises, since being off-balance increases your risk of falling.
“减慢你的动作减慢了一点;这次是慢慢地通过你的动作工作，专注于形式的机会，”她说。这不仅使锻炼更安全，但它还允许您在每种举动中都在努力地与特定的肌肉群体啮合。
因此，如果您准备好获得卡路里爆破的锻炼，这座山锻炼适合您。Winfield设计为您从头到脚趾向脚趾工作，这次心灵力量会议将在爬过每个运动时塑造手臂，腿，核心和臀部。
Check out more of our这里有20分钟的锻炼- 我们为每个人都有东西。
Try This 20-Minute Full-Body Hill Workout
暖身
做：5分钟full-body movementson flat ground, including body-weight squats, jumping jacks, jump rope, light jogging or running in place.
Tip
Warming up is an important past of any exercise regimen, as it aids in injury prevention and allows your muscles to work properly through each set, according to Winfield.
主要锻炼
做：5个练习中的每一个2分钟，休息2分钟，然后再次重复5次练习。
Move 1: Bear Crawl
- 在所有四个桌面的位置开始，用手肩膀宽度，肩膀下方，膝盖在臀部下方。
- Crawl forward up the hill starting with your right hand and left foot.
- Follow with the left hand and the right foot.
- Take 20 steps forward, turn around, then walk back down the hill.
- Repeat until your 2 minutes are up.
Move 2: Plank Walk With Shoulder Tap
- Start in a high plank with your hands shoulder-width apart. Your body should form a straight line from your shoulders to your ankles. Engage your core.
- Slowly bring your right hand to your left shoulder and tap it once.
- 将右手返回到地面。
- Then, tap your right shoulder once with your left hand.
- 在每个肩部1肩部敲击后，向前移动右臂和腿部（上山），爬上一步。
- 在你拿到10个木板上爬上山上，慢慢地以同样的方式走回。
Move 3: Frog Hop
- Stand with your hands at your sides.
- Squat down by hinging your hips back and bending your knees. Keep your torso upright and core engaged.
- Jump forward, up the hill, swinging your hands up in the air in front of you, going for distance over height.
- As your feet hit the ground, take the impact through your legs with knees slightly bent and jump again.
- Complete 5 jumps, then walk slowly back down the hill and repeat.
Move 4: Wide Lunge
- 站立脚臀部宽度，面向山上。
- 用手在你的臀部上，用右腿向前迈进。
- Keep the majority of your weight on your front foot as you bend your knees and lower your hips with the front foot flat and back heel lifted
- Descend until your rear knee almost touches the ground and the front knee is stacked directly above the ankle, creating 90-degree bend in both knees.
- Drive through the heel of your front foot and push yourself back up to your starting position.
- 在向山上跳下山之前，你可以重复多次。
5:移动步进g Calf Raise
- Facing uphill, stand with feet shoulder-width apart, place your hands on your hips and engage your core.
- Take a step forward with your right leg and before bringing your left foot forward, lift both of your heels off of the ground so you are in the calf-raised position.
- Hold that position for one second and bring your left foot forward, taking a step up the hill.
- Perform 20 steps with 20 raises.