This Exercise Can Give You Kim Kardasian’s Butt & Jessica Biel’s Abs

And it doesn’t even include a squat or a crunch.

Interested?

Before I jump right into fitness, I have a secret to reveal.

I have a girl crush on Jessica Biel. She’s always been my she-crush and I’m not ashamed.

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Source

So, Jessica, if you read this…

Let’s grab a latte, go run on the beach, lift some heavy weights and finish off with a glass of wine (or two).

And yes, Justin can come along too. <— As long as he sings while we workout.

Why have SexyBack playing when he can just perform it live?

As far as Kim Kardasian?

She’s married to Kanye. I think that pretty much is all I have to say about her. No, she isn’t allowed to join into the Taylor-Jessica girl’s day. But I will give her credit, girls got an ass.

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I’m actually surprised Kanye hasn’t written a song about it… oh wait, it’s not his ass so that would explain that.

Moving on…

What it takes: Efficiency

To get a stomach like Jessica and a butt like Kim, what do you need?

An EFFICIENT workout.

Something that delivers a big bang for your buck. There are so many ways to define an efficient workout, but for today…

It’s a workout that is able to accomplish 2 things:

  1. Building muscle (hypertrophy).
  2. Burning fat… the only way to see those beautiful abs.
efficient

And all in the least amount of time possible. Let’s face it, if it takes hours or 6 workouts a week, that’s not efficient. That’s very inefficient.

There there is the great debate among fitness lovers… is it possible to build muscle while at the same time burn fat?

The answer is simple…

YES.

For one, as you build more muscle, your metabolism naturally speeds up.

A speedy metabolism does what? BURNS FAT.

Researchers at Boston University proved that lifting weights (adding muscle) is just as effective, if not more so, than running for losing weight. <— This is why I stress all the time the importance for picking up a weight (or kettlebell) to really transform your body. I love running as much as the next person, but I don’t credit running for my size.

Kettlebells, baby! And what I am getting ready to share with you today.

Transforming your entire body with one training method

What if I told you that the butt of Kim Kardashian doesn’t have to be the result of squat after squat after squat? I for one, get squatted out from time to time.

What if I told you that the abs of Jessica Biel doesn’t have to include doing 5 minute planks?

I mean, both of these training moves can lead to results, but it’s much more effective to do one thing that delivers both…

HILL INTERVALS.

I don’t know why I haven’t discussed this before.

When Dan and I were in California and hiking in the woods, I kept making the comment that if we lived someplace like this I would have the body of a celebrity.

When we were racing our last trail race, working to crawl run up the mountain, I couldn’t ignore the burning in my glutes and the fatigue in my abs.

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Hill sprints…

Hills Sprints: weight lifting plus cardio

I once read an article that explained the incline of a hill being the optimal force vs. velocity vector for the body.

I know, I know…

“Taylor, what the hell are you talking about?”

Try to throw a bowling ball… it won’t go far right? You’re not able to place enough force on the heavy ball to create enough velocity to make it travel. The same is true for a whiffle ball. Except instead of being too heavy, it’s lightness holds it back.

But think baseball… it’s proportions are perfect.

That’s the hill compared to your body.

It’s the perfect combination where your body can put in the perfect amount of force to get a velocity that is challenging enough to induce muscle building and cardio output

In one word: it’s efficient.

It’s also safe

No matter how hard you try, you can’t reach your maximum speed.

It’s impossible.

But that’s a good thing because hills actually protect your hamstrings. While at the same time, putting the posterior-chain muscles, low back, glutes, gastrocs, into action… BUILDING THE BUTT!

Hill Sprints: the power of intervals

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Then you have this…

Sprinting is a short lived activity…

You can’t possible keep a sprint going for a long period of time. And chances are you can’t keep a hill run going for miles and miles either. If you can, you’re my hero.

High Intensity Intervals are magical.

Did you know that 2 hours of intervals are equivalent to 10 hours of steady state cardio in terms of the amount of calories you can burn? It’s true.

Talk about efficient.

I don’t know about you, but I would much rather workout for 20 minute sessions, than 60 minute sessions.

Plus, that’s about as long as I can last for a hill workout any ways.

Then there is this…

A 60 minute cardio session is purely aerobic. You’re working one type of muscle fiber, and one form of energy expenditure…. It’s aerobic.

Interval sprints are an all-in-one fitness experience, using both anaerobic and aerobic pathways for energy. AND working both fast twitch and slow twitch muscles…

Hill sprits allow you to build muscle, increase endurance, improve speed, and improve overall fitness.

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Want more on intervals?

Hill Sprints: Your abs on sprints

So by now you probably see how hills can help to develop a Kardashian ass… but you might be wondering, what about abs?

Aside from burning fat, how will running sprints help to strengthen my core?

Have you ever run sprints?

Just one FULL out sprint workout will have you waking up the next morning and saying “Oh, I see.” Add in a hill, and the effect is twice as strong.

What’s happening? To generate power and acceleration, the obliques, transverse abs and rectus abdominals are all forcefully contracted.

It’s like doing all directional ab moves at once. And with each pump of your arms, the contraction only get stronger.

Trust me, you’ll have an ab workout that planks simply can’t provide.

Don’t believe me? Try this hill treadmill workout and let me know how you feel the next day.

Hill Sprints: rolling hill workout

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Need some help on hill running form? Take it from a pro…

My friend Lindsay’s husband is a triathlete, and has some great tips on hill running!

Form Friday: Tips On Building Strength With Hill Running

Do you ever train on an include? Lover or Hater?

Comments:

  • haha i have a crush too. She’s hawt! and i secretly like hills.. for a vanity reason

  • evelizgarcia

    Hahaha, I couldn’t agree more with your feelings towards Kanye. He’s super annoying and self-centered!

    My woman crush is Jennifer Aniston. LOVE HER! 🙂

    • Haha, glad I’m not the only one annoyed by his personality! ugh.

  • We have no hills here, but I love (and miss) my garage runs. I’m not sure they made a big difference in my butt or abs, but they definitely build power as a runner and give your legs a good workout. It’s a very different workout than a steady state run or even an interval run.

    • I need to start utilizing the garages around! The bridge is always my go to.

      • One of the ladies in the Charleston Girls Run This Town group on Facebook has been talking about doing runs in the garage in Summerville. The tricky part about the garages is that you must find a time when it is not crowded with people trying to park, because at certain times of day, running in it can be really unsafe. Early mornings are always good!

  • Bonnie Lang

    The worst but the best! I do these when I want/need cardio but don’t want a long cardio session…burn, baby, burn! Great post with solid info!

  • Jen

    Starting (very slowly) to start doing more sprints in my workouts. And now I’m going to have to make them hill sprints 🙂 Trying that workout too!

  • I do hill repeats as part of my training plans for running. I have a love/hate relationship with them!

    • we all do, I hate doing them but love finishing them!

  • Christine @ Love, Life, Surf

    I have a love/hate relationship with hill repeats too but they do make me feel strong!

  • As much as I HATE running hills this makes me want to do it more! Great post!

  • Kim

    This past summer I did hill repeats as my daily move (44 of them) and it was brutal!!! I felt that workout for several days. I should do hill repeats way more often.

  • Despise hills on the treadmill and on the pavement, but they get the job done and help improve my speed, endurance, lung capacity, and YES my body too…Yes I admit I have a crush on Jessica too!

  • Sheena

    I wish I’d done more hill training before tough mudder to be honest! I <3 Jessica Biels physique as well but I'm a bigger fan of Anne Hathaway!

    • me435

      Anne Hathaway is underestimated repeatedly! She has a huge variety of workouts and an incredible figure!

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