Treadmill Workout That Burns Over 300 Calories
The 300-Calorie-Burning Wogging Workout
Last Fall, I was all about the running, and would have been all over the 500-calorie-burning treadmill running workout. But now that I'm prego, doing sprint intervals at 8 mph is just not happening. Instead of running, wogging is more my speed — walking with jogging intervals. It's not only great for those expecting, but a perfect lower impact workout if you're a beginner, or have always run, but need to take it easy one day.
This 60-minute wogging workout alternates between walking briskly and jogging slowly. If you're looking to burn just over 300 calories for your next treadmill workout, keep reading.
Set the treadmill incline to zero.
| Time | Speed (mph) | Calories burned* | RPE** |
| 00:00-5:00 | 1-3 | 5:00-7:00 | 2-4 |
| 7:00-9:00 | 4-7 | ||
| 9:00-11:00 | 2-4 | ||
| 11:00-13:00 | 4-7 | ||
| 13:00-15:00 | 2-4 | ||
| 15:00-17:00 | 4-7 | ||
| 17:00-19:00 | 2-4 | ||
| 19:00-21:00 | 4-7 | ||
| 21:00-23:00 | 2-4 | ||
| 23:00-25:00 | 4-7 | ||
| 25:00-27:00 | 2-4 | ||
| 27:00-29:00 | 4-7 | ||
| 29:00-31:00 | 2-4 | ||
| 31:00-33:00 | 4-7 | ||
| 33:00-35:00 | 2-4 | ||
| 35:00-37:00 | 4-7 | ||
| 37:00-39:00 | 2-4 | ||
| 39:00-41:00 | 4-7 | ||
| 41:00-43:00 | 2-4 | ||
| 43:00-45:00 | 4-7 | ||
| 45:00-47:00 | 2-4 | ||
| 47:00-49:00 | 4-7 | ||
| 49:00-51:00 | 2-4 | ||
| 51:00-53:00 | 4-7 | ||
| 53:00-55:00 | 2-4 | ||
| 55:00-60:00 | 1-3 |
*Calories burned 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. If you can complete this hour-long workout three times a week, you'll be doing you and your body good.
