Ready to lace up your sneakers and hit the pavement? Running and walking workouts are a fantastic way to shed those extra pounds. The beauty of these workouts lies in their simplicity and effectiveness. With just a pair of good shoes and a bit of motivation, you can kickstart your way to better health and a slimmer waistline. Combining the benefits of both forms of cardio, I’ve curated five of the best run/walk workouts for weight loss.
Running and walking workouts are notorious for being effective, incredibly versatile, and accessible. They cater to all fitness levels, making them perfect for beginners and tenured fitness fanatics. These workouts help you burn calories, improve cardiovascular health, and build muscle endurance. Plus, they’re time-tested methods for weight loss. You can do them almost anywhere—on a treadmill, in your local park, or around your neighborhood. No expensive gym memberships or fancy equipment are required!
Before we jump into these run/walk workouts, let’s chit-chat about what makes an effective workout. A productive workout goes beyond just the running or walking part. It includes a proper warm-up to get your muscles ready and a cool-down to help your body recover. Effort and consistency are critical—pushing yourself during each session while following a regular schedule. Mixing up your workouts can also keep things exciting and prevent plateaus. The more varied your routine, the more likely you are to stick with it and see results.
So, what’s next? Five fantastic run/walk workouts are lined up to keep you engaged and motivated on your weight-loss journey. From steady-state sessions to challenging intervals and everything in between, there’s something for everyone.
Get ready to run, walk, and jog your way to a fitter you with these run/walk workouts. Let’s take this stride by stride and get moving!
Tried and True Steady-State Workout
The Tried-and-True Steady-State Workout is a classic for a reason. It’s straightforward, easy to follow, and incredibly effective at burning calories. This workout involves maintaining a steady pace for a set duration, which helps build endurance and improve overall cardiovascular health. It’s perfect for those days when you want a simple yet impactful workout.
How To Do the Tried and True Steady-State Workout:
- Start with a five to 10-minute warm-up by walking briskly or jogging slowly to get your blood flowing.
- Next, decide on your workout duration. Beginners might start with 20 to 30 minutes, while more advanced exercisers can aim for 45 to 60 minutes.
- Maintain a steady, consistent pace throughout. If you’re walking, try to keep a brisk pace; if you’re running, find a comfortable speed you can sustain.
- Finish with a five to 10-minute cool-down by slowing your pace and letting your heart rate gradually return to normal.
- Stretch your major muscle groups to aid recovery.
Pyramid Running or Walking Workout
The Pyramid Running or Walking Workout changes your pace and challenges your endurance. This workout increases intensity incrementally, reaches a peak, and then decreases again, mimicking the shape of a pyramid. It’s a great way to keep things exciting and push your limits.
How To Do the Pyramid Running or Walking Workout
- Begin with a five to 10-minute warm-up, walking or jogging at an easy pace.
- Start the pyramid intervals with one minute of walking or jogging, increase to two minutes of running or brisk walking, and then three minutes of a faster run or walk.
- Reach the peak with four minutes of your maximum sustainable pace.
- Decrease the time by three minutes, two minutes, and finally, one minute, lowering your speed accordingly.
- End with a five to 10-minute cool-down, slowly reducing your pace and stretching.
Interval Running or Walking Workout
Interval workouts are a fantastic way to torch calories and improve your speed. By alternating between high-intensity bursts and lower-intensity recovery periods, you can keep your metabolism revved up long after the workout is over. This workout is perfect for those who like variety and want to challenge themselves.
How To Do the Interval Running or Walking Workout
- Start with a five to 10-minute warm-up at an easy pace.
- Alternate between one minute of fast running or brisk walking and one minute of walking or slow jogging.
- Repeat this pattern for 20 to 30 minutes.
- Finish with a five to 10-minute cool-down, walking at a leisurely pace and stretching.
Incline Running or Walking Workout
Adding an incline to your run or walk can significantly boost the intensity and calorie burn. Whether you’re on a treadmill or tackling hills outdoors, incline workouts are excellent for building strength and endurance in your legs. Plus, they add an extra challenge that can keep things exciting.
How To Do the Incline Running or Walking Workout
- Begin with a five to 10-minute warm-up on a flat surface.
- If you’re on a treadmill, gradually increase the incline to a challenging but manageable level (3% to 5% for beginners, up to 10% for more advanced).
- Walk or run at this incline for two to three minutes, then reduce the incline for two to three minutes of recovery.
- Repeat this cycle for 20 to 30 minutes. Lower the incline back to flat and walk for five to 10 minutes to cool down, finishing with stretching.
Running and Walking Mixed Workout
This workout combines the best of both worlds—running and walking. It’s perfect for those who want to ease into running or need a recovery day. The mix of running and walking helps to keep the intensity varied and can be tailored to your fitness level.
How To Do the Running and Walking Mixed Workout
- Start with a five to 10-minute warm-up, walking or jogging comfortably.
- Alternate between three minutes of running and two minutes of walking, repeating this pattern for 30 to 40 minutes.
- End with a five to 10-minute cool-down, walking at a relaxed pace and stretching your muscles.
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Jarrod Nobbe, MA, CSCS