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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 burn just over 300 calories for your next treadmill workout.

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.

Around The Web
Join The Conversation
patricec patricec 6 years
I'm from the U.S. and totally recognize "Wog" as a slur...Great article, misstep on the word mashing...How about "Joggling"?
inlove23 inlove23 6 years
I say slow jogging, slogging.
julea julea 6 years
I feel stupid, I have no idea what that means as a slur. off to urban dictionary I go...
itsallabouttheg itsallabouttheg 6 years
i hate taking walk breaks, but i seem to be a little too gung-ho when i return to the treadmill. i'm going try an abbreviated version to get ready to start training for a half marathon.
LaurenG22 LaurenG22 6 years
For reals? I always thought my 60 minute WALK burned 300 calories.... damn....
tlsgirl tlsgirl 6 years
I think it's only offensive in the UK, and obviously only if you mean it that way. I'm thinking if you said "I'm going to go wog on the treadmill" people'd figure out you didn't mean it as an insult.
fleurfairy fleurfairy 6 years
I'm pretty sure Fitsugar created that word, as I've never heard it before.
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