Hellooooo! Grab a killer playlist and get ready to conquer cardio hill! This workout is perfect for increasing cardiovascular fitness, improving endurance, and strengthening various muscles in the legs and glutes from the heavy hills. You can do this workout on any cardio mode of choice, but I recommend the StairMaster or treadmill. Remember that we are going for resistance, not speed, so if it gets to the point where you need to choose between speed and incline, go for incline and reduce your speed. Be wise, and stay mindful of any hip, knee, or joint considerations; you will likely need to modify, and that’s ok!

Be sure to check in for this workout each time you complete it for that week! For example, if you do this workout during week 2, check in on the week 2 fitness page to be entered for that giveaway. Shout it out and share your sweaty pics on Instagram (#wintershapeup @fitnessista @fannetasticfood) and our Facebook group, too!

Hope you enjoy <3

Wsu2015 workout 5


  1. Eva on January 24, 2015 at 4:45 pm

    Would could I do instead? I don’t have access to a stair master or treadmill. I love that you have videos in the winter shape up. Such a great motivation !!! Thank you !!

    • Fitnessista on January 24, 2015 at 7:22 pm

      find a hilly terrain outside 🙂 so happy you’re joining in the fun!

  2. Kaylin on January 25, 2015 at 6:03 pm

    If you did this on the stair mill would you just go up levels instead of incline %?

    • Fitnessista on January 25, 2015 at 8:53 pm


  3. Laura N on January 26, 2015 at 11:21 am

    Would this work in some form on a stationary bike? I don’t have a treadmill and it’s too dark and cold to walk/run outside at 5:45am. (It was -18C – so -4F this morning! brrrr!!!)

    • Fitnessista on January 26, 2015 at 11:23 am

      Definitely! Just crank the resistance accordingly

      • Laura N on January 26, 2015 at 11:25 am

        ok awesome! I’ll give it a shot! Thank you for this!! 🙂

  4. Samantha on January 26, 2015 at 7:24 pm

    So…I live in South Florida and don’t have a treadmill. Do you think some fartlek or interval running would be an okay substitute? I’m sure it won’t be as difficult on my booty–then again we do have canal bridges…

    • Fitnessista on January 26, 2015 at 8:26 pm

      i wouldn’t do intervals for this workout, but find an area with some hills and do a steady state workout 🙂

  5. Karen on January 29, 2015 at 9:53 am

    I’m confused by minute 15. How long should that speed (pick up speed by 1.0) be held before decreasing to moderate speed for 15:00-17:00?

  6. Nikki on February 17, 2015 at 3:34 pm

    While I can’t run, my bike trainer is becoming my best friend! Did this workout today in the bike. Felt great! Maxed out in my bike’s highest gear.

Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.