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The 300-Calorie-Burning Walk-Jog Workout

Posted By Jenny Sugar on Feb 8, 2013 at 10:20PM

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.

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