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Running-Walking Workout

Haven't Gone Running in a While? This Is the Workout For You

Fell off the old running saddle once cold weather crept in? No worries. With Spring here, your head is back in the game and you're ready to hit the ground running. Since it's been about five months since you've last laced up your sneakers and pulled on a sports bra, let's ease into it with this short, moderately intense workout.

This workout can be done outdoors or on a treadmill; feel free to adjust the pace as you need. Warm up with a five-minute walk at a brisk pace, complete this circuit six times, and finish with a five-minute walk to cool down.

Time Pace Calories burned for 150-pound person
2 minutes Jog at moderate pace (10 minutes per mile, 6 mph) 21
1 minute Walk briskly (15 minutes per mile, 4 mph) 5
1 minute Run faster (9 minutes per mile, 6.7 mph) 12
1 miniute Walk briskly (15 minutes per mile, 4 mph) 5

Total workout time: 40 minutes
Calories burned per five-minute circuit: 43
Calories burned for warmup and cooldown: 50
Total calories burned: 308

*All calculations are based on a 150-pound woman.

Image Source: POPSUGAR Photography / Ericka McConnell
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