The 300-Calorie-Burning Walk-Jog Workout
Whether you're easing into running, in need of some recovery cardio, or are pregnant, mixing walking with jogging is a great exercise. It's less jarring to the joints but still gets the blood moving.
This 60-minute walk-jog workout alternates between walking briskly and jogging slowly. Keep reading if you're looking to
Calculations are based on a 130-pound woman
| Time |
Speed
(mph) |
Calories
burned |
RPE* |
| 00:00-5:00 |
3.0 |
17 |
1-3 |
| 5:00-7:00 |
4.0 |
8 |
2-4 |
| 7:00-9:00 |
5.0 |
16 |
4-7 |
| 9:00-11:00 |
4.0 |
8 |
2-4 |
| 11:00-13:00 |
5.0 |
16 |
4-7 |
| 13:00-15:00 |
4.0 |
8 |
2-4 |
| 15:00-17:00 |
5.0 |
16 |
4-7 |
| 17:00-19:00 |
4.0 |
8 |
2-4 |
| 19:00-21:00 |
5.0 |
16 |
4-7 |
| 21:00-23:00 |
4.0 |
8 |
2-4 |
| 23:00-25:00 |
5.0 |
16 |
4-7 |
| 25:00-27:00 |
4.0 |
8 |
2-4 |
| 27:00-29:00 |
5.0 |
16 |
4-7 |
| 29:00-31:00 |
4.0 |
8 |
2-4 |
| 31:00-33:00 |
5.0 |
16 |
4-7 |
| 33:00-35:00 |
4.0 |
8 |
2-4 |
| 35:00-37:00 |
5.0 |
16 |
4-7 |
| 37:00-39:00 |
4.0 |
8 |
2-4 |
| 39:00-41:00 |
5.0 |
16 |
4-7 |
| 41:00-43:00 |
4.0 |
8 |
2-4 |
| 43:00-45:00 |
5.0 |
16 |
4-7 |
| 45:00-47:00 |
4.0 |
8 |
2-4 |
| 47:00-49:00 |
5.0 |
16 |
4-7 |
| 49:00-51:00 |
4.0 |
8 |
2-4 |
| 51:00-53:00 |
5.0 |
16 |
4-7 |
| 53:00-55:00 |
4.0 |
8 |
2-4 |
| 55:00-60:00 |
3.0 |
17 |
1-3 |
*RPE = Rate of Perceived Exertion
Click here for a photo-free printable version of this workout to take to the gym. If this workout is too easy or too hard, just adjust the speed to fit your level. If you prefer running outside, then use the RPE column to determine how fast you should be going.
The 300-Calorie-Burning Walk-Jog Workout
Whether you're easing into running, in need of some recovery cardio, or are pregnant, mixing walking with jogging is a great exercise. It's less jarring to the joints but still gets the blood moving.
This 60-minute walk-jog workout alternates between walking briskly and jogging slowly. Keep reading if you're looking to
Calculations are based on a 130-pound woman
(mph)
burned
*RPE = Rate of Perceived Exertion
Click here for a photo-free printable version of this workout to take to the gym. If this workout is too easy or too hard, just adjust the speed to fit your level. If you prefer running outside, then use the RPE column to determine how fast you should be going.
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