When you are on a fitness journey, be it weight lossor bulk up, one thing that you struggle with, just like thousands of others, is to lower the fat percentage. While some people rely on strength training, others try to achieve it with sprints, aggressive cardio, or High-Intensity Interval Training (HIIT). And sometimes even after all those efforts, people lose water weight instead of fat loss making the latter a distant dream. But what if you could achieve fat loss, with a simple cardio workout? All you need is 25 minutes!
Fitness trainer and influencer JosiahPhysique has shared a unique workout plan, which can help you lose 6 kg of fat!
You are 25 minutes away from fat loss
JosiahPhysique has a unique approach to shedding 6 kilos of fat. The workout requires a treadmill and 25 minutes of your time. Well, we know, what you might be thinking. Is it running or such intense cardio? It’s still cardio, but not what you think. And no, this workout does not involve any amount of running.
The 25-minute treadmill cardio workout recommended by JosiahPhysique is split into 5 segments. In the initial 1 to 5 minutes, you should adjust the speed to 3km/h and go on 5 inclines. This will work as a warm-up, and gradually increase your heart rate, preparing your muscles for the higher inclines ahead. The slight incline will engage your lower body more than flat walking.
From the sixth minute to the tenth, go on 3.8km/h and the incline should be on 8. You will start to experience your muscles working harder, particularly your glutes, hamstrings, and calves. Your heart rate will increase, and this will push g you into an optimal fat-burning zone.
Past 10 minutes, until 15, accelerate the speed to 4km/h and the incline should be on 11. This is the most intense phase, and your body will burn the most calories. The muscles are highly engaged, which would increase energy expenditure significantly.
From 15 to 20 minutes, you have to tone down the speed to 3km/h and set the incline at 9. Now as you walk past 20, set the speed to 4km/h and incline to 12. The steepest incline will challenge your endurance and ensure maximum calorie burn.
Why incline walk? JosiahPhysique says, “For every incline gradient on the treadmill, your body has to expend on average 4% more energy – boosting the caloric burn significantly. Walking on an incline will place you into a heart rate zone where the body can utilize fats for energy most effectively.”
