The 300-Calorie-Burning Walk-Jog Workout

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The 300-Calorie-Burning Walk-Jog Workout

February 8, 2013

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.

14 Comments

patricec 2 years 46 weeks

I'm from the U.S. and totally recognize "Wog" as a slur...Great article, misstep on the word mashing...How about "Joggling"?

2 years 47 weeks

The person who wrote this article is obviously an idiot. Not only is she "prego" instead of pregnant, she did not even bother to look up this "new" word she so cleverly created. It is my opinion that she does not even care if it's offensive because "Like that's not what I even like meant and stuff, god that's why I only have white ditzy friends, they think its cute." Fuck her and the whole , prego, preggers, baby bump E! news following bitches.

2 years 47 weeks

geez, i never even knew that slang word existed until this article... i don't think the original poster meant anything by it. They're obviously American, & so am i ;-) I have to "wog" all the time... i just can't run at a 7-8 pace :( However, I'm not sure about the accuracy of the calories burned here. I burn 300 calories easily on an elliptical at 30 minutes, & about 200 at 30 minutes at the 4/5 alternating speeds it says here (with some inclines here & there to add intensity). But that's why i usually go for the elliptical anyway because it takes less time than the snail pace that i 'wog' or 'slog' at.

3 years 4 weeks

True, tlsgirl but it is akin to the n-word in the UK and you wouldn't coin that as a new fun word even if it meant something else. Some words you just don't use.

inlove23 3 years 4 weeks

I say slow jogging, slogging.

3 years 5 weeks

Can Fit Sugar, please remove this highly offensive term from this article?? This author's attempt at coining a cute phrase has really missed the mark.

julea 3 years 5 weeks

I feel stupid, I have no idea what that means as a slur. off to urban dictionary I go...

3 years 5 weeks

This is also a pretty offensive racial slur in Australia too - ouch.

3 years 5 weeks

I've been walk/jogging on the treadmill for several months now, about 3-4 times a week, and going at 5.0 mph is still a pretty substantial "run" for me. Is that strange? I'm not particularly short (5'6"), so I'm not taking lots of extra steps or anything, but 5mph is definitely a 7 on my exertion scale.

n00dledancer 3 years 5 weeks

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 3 years 5 weeks

For reals? I always thought my 60 minute WALK burned 300 calories.... damn....

tlsgirl 3 years 5 weeks

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.