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300 Calorie Walk Run Workout

The 300-Calorie-Burning Walking-Jogging Workout

If you're just starting a workout routine, doing gazelle-being-chased-by-a-lion sprinting intervals will be just as painful as they sound. Ease into it by doing a brisk walking workout that includes short and slow jogging intervals. This lower-impact workout is not only great if you're a beginner, but those expecting or getting over an injury — or even runners who want to take it easy one day a week — will also love this plan.

This 60-minute workout alternates between walking briskly and jogging slowly, and you'll burn just over 300 calories.

Total calories burned: 306

Calculations are based on a 130-pound woman
*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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Join The Conversation
SaraNoH SaraNoH 3 years
 @taylor55 yes, I think one would have to tailor this to fit their abilities. Personally, a 5mph run is SUPER fast for me because I'm a little shorty--we're not all 5'8.....
taylor55 taylor55 3 years
How is this a beginner workout? 5.0 for two minutes, 4.0 is rest? And the entire thing is an hour?? I can't even breathe, my throat gets so sore when I spend more than 30 seconds at 5, and my recovery has to be somewhere in the 3's. Maybe "jogging" is just not my thing, since my endurance is so much better when I do other types of intense cardio.
inlove23 inlove23 5 years
I say slow jogging, slogging.
itsallabouttheg itsallabouttheg 5 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 5 years
For reals? I always thought my 60 minute WALK burned 300 calories.... damn....
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