7 day evolution

7 Day Evolution Week 14

7 day evolution weekly challenge


Now what the heck does this mean?

Hill work.

Jump on a treadmill and bump the incline up to 7 or 8 or heck, go crazy at 10. Or get outside, find some hills (maybe Campanile for my Lawrence peeps) and start running up them. As fast as you can!

So why incline sprints?

We know that sprints can be good for fat loss. Those short bursts of energy, from 15 – 90 seconds of work, actually tap into our fat-burn money spot.

But when you pair those sprints with an incline, you started engage more muscles and require a butt-ton more energy. And that’s the key for building powerful legs and a backside while burning a whole lotta fat.

Plus, these types of short, powerful, maximum-energy sprints are the kind that keep you burning fat long after you’re done working out.

Woman running up a dirt hill with the sun shining in the background

Now, if you’re a beginner, you don’t have to start out with sprinting. Incline walking or jogging can be beneficial too! You’re still going to engage those muscles, boost your heart rate and burn a whole lot of calories.  

But if you’re a bit more advanced, do some incline sprints, somewhere between 10-40 seconds. Or add a band and have a partner pull you back, give yourself a little extra challenge.

Each day, you can change the incline, the length of time, number of reps or your resistance.  And don’t worry – we’re not giving you a certain number to do.  All we want s for you to do some incline work each day! 

Whatever your fitness level, there’s always a place in your workout for a little incline!

And yes – even on your rest days! Rest days don’t mean lay on the couch all day with Netflix! Instead, hit up a hilly park and play with your kids, having races up the hill. Or just enjoy the sunshine and walk a few hills on your own. Maybe tap into your inner child and log roll down once 🙂 

So for the next 7 days, add incline work to your daily fitness.  It’s only 7 days, how hard can it be.





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