Welcome to Week 2, Day 6 of the EBOOST Fitness Holiday Challenge!
Each week we are challenging you to focus on your health and fitness for all 7 days each week, including five days of workouts, one full rest day, and one active rest day. This is by no means a strict plan you need to follow. If you have a current workout routine that you are loving feel free to keep at it because you can still participate in our challenge with the chance to win prizes by posting your images on Instagram and tagging @EBOOST, #eboost, and #fitnessholidaychallenge. Each post is an entry into a chance at winning one of our prizes–Apple Watch Nike+ Series 4, EBOOST gift cards and more! To see the full list of prizes, please check out our Fitness Holiday Challenge Overview blog post.
In two weeks, you’ll feel it. In four weeks, you’ll see it. In eight weeks, you’ll hear it.
Day 6: Steady Pace Cardio
Today’s focus is on picking a form of steady state cardio. This is a great way to keep up your cardio while challenging your body’s endurance. Last week, the challenge was to do a steady state of cardio for 30 minutes. This week we challenge you to bump it up to 45 minutes. You can do any of the suggestions we offered last week, but today if you are up for it, we are breaking down a very specific workout that is steady state cardio that does a great job at burning some fat while preserving muscle.
Incline Treadmill Workout
0 – 5:00 Warm-up – 4% incline 3.0-4.5mph
5:00 – 6:00 – 5% incline
6:00 – 7:00 – 6% incline
7:00 – 8:00 – 7% incline
8:00 – 9:00 – 8% incline
9:00 – 10:00 – 9% incline
10:00 – 11:00 – 10% incline
For the remainder of the workout, you are going increase the incline by 1% every minute. Ex. Minute 6 you will bump up the incline to 5%, minute 7 you will bump up the incline some more to 6. Keep bumping up the incline every minute, until you have reached the maximum incline on the treadmill. Once you have reached the max, keep walking for 5 minutes. After that 5 minutes is done, then every minute that passes decrease the incline by 1%. Depending on your treadmill and how much incline it has you may have a few minutes left over. Take this time to walk a couple extra minutes a bit faster on a difficult incline.
The real challenge is to complete this workout without holding on. You will want to hold on to the handles when it becomes challenging, try your best not to. It is when you want to hold on that you are actually really challenging your body and making those changes you want to see!