Endurance workouts are different from the Interval Workout you did on Day 1. While the interval workout is designed to cycle between low and high intensity, endurance workouts are focused on keeping a steady pace for a longer period of time.
Option 1: Try this 35-Minute Endurance Workout - This can be done on any cardio machine or outside.
Option 2: Choose an activity and maintain a steady pace for 20-45 minutes. Be sure to warm up, cool down and stretch at the end of your workout.
Strength and Flexibility Focus: Flexibility
After you cool down, try these stretches to work on lower body flexibility or try these Flexibility drills.
Nutrition Focus: Activity Calculator
Yesterday you calculated your BMR and today you'll find out how many calories you're burning each day with your new exercise program. You can use this Calorie Calculator to search for the activities you're doing each day and make a note of the calories burned for each one. For example, if you lifted weights for 45 minutes, you would burn about 150 calories if you weigh 145 pounds. Keep in mind that these are only estimates, so these numbers won't be exact. You can add the calories you burn with exercise to your BMR to get a general idea of how many calories you burn each day with daily functioning and exercise.
Motivation
It's tough to stay motivated all the time, but it's something you have to work at every day. Motivation isn't something that just happens, it's something you create for yourself. If you need a nudge in the right direction, write this quote on a post-it and stick it on your computer to remind you:
"People often say that motivation doesn't last. Well, neither does bathing - that's why we recommend it daily." Zig Ziglar
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