Advanced Walk-jog-run Interval weight loss workout

Walk

Jog

Run

This interval workout is best done on a track.

For your first lap around the track you're going to walk and on...
The 2^nd lap you're going to jog around the track and on...
The 3^rd lap you're going to walk again around the track and on...
The 4^th lap around the track you’re going to run or jog faster than you did on the 1^st lap and...
You’ll keep on repeating this for 20-30 minutes and...

You don't need a track to do this workout on...

You can do this workout on a football field using half the football field as a lap or...
You can use the entire football field as a lap or...
You can use your neighborhood block as your lap.

Beginner Walk-jog-run Interval weight loss workout

Walk at a slow casual pace for your 1^st lap and...
Walk at a moderate pace (or try jogging at least half a lap) for your 2^nd lap and...
Go back to walking at a slow casual pace for your 3^rd lap and..
Walk at fast pace (Walk like you’re in a hurry to get somewhere) or Jog for your 4^th lap.
Repeat this for 20-to-45 minutes.

Intermediate Walk-jog-run Interval weight loss workout

Walk at moderate pace the 1^st lap and...
Jog the 2^nd lap and...
Walk at moderate pace again for the 3^rd lap and...
Run or sprint the 4^th lap and...
Repeat this for 10-to-30 minutes.

Advanced Walk-jog-run Interval weight loss workout

Jog or walk the 1^st lap and...
Run or Jog the 2^nd lap and...
Jog or walk the 3^rd lap again and...
Run or Jog faster or sprint the 4^th lap as if you’re being chased by a dog and...
Repeat this for 10-to-30 minutes

More Interval weight loss workout routines

Responses to "Walk-jog-run Interval weight loss workout"

Jaret

See NowLoss.com/15

You really need to find a way to get the foods at NowLoss.com/199 but...

If your only option is bad foods then you really have to watch your calorie intake closely

Adrian Bryant | 09.12.09 - 9:14 am

Hey, I'm 18 years old 5'10 and weight at least 163-165 maybe a little more, I'm not sure. I'm moving in 2-3 weeks maybe a month not sure about that either. I'm trying to look my best and am having a REAL hard time getting down to a 148-150 weight range. The intense running interval works out I'm fine with doing but I have a problem with the foods. I read your lists and compared to what we have in this house. I have no IDEA what to eat. Several times I just totally considered eating ONLY fruits whenever I was hungry and do the intense work out or just eat one decent healthy meal a day because we dont have much that would be good for weight loss. We got Eggs. PB&J. Waffles. Burritos. Chicken Nuggets. French Fries. We HAD or better, were on our last bowl of white rice. We have others foods that our frozen, meats and stuff for dinners but I wouldn't know what to eat and my aunt cooks foods in a bunch of sauces and seasonings that wouldnt be to healty. Please help figure it out, I really wanna lose the weight before I move and MAYBE have abs in the process. I hope you reply soon, thank you soooo much.

doomgrawr@yahoo.com

Jaret | 09.11.09 - 4:44 pm

Desmond

3-to-4 times a week and...

see this height weight chart

Adrian Bryant | 03.26.09 - 3:45 pm

How many times a week should I do intermidiate to advanced interval training? Also, what it the appropriate wieght for a male aged 32 and is about 5'7?

Thanks
Desmond

Desmond | 03.26.09 - 2:39 pm

#13

Honey,

I advise you only do intervals for no more than 30-to-45 minutes becasue they are intense workouts and to really burn fat faster...

You can do a REAL intense 15-to-30 minute interval so...

Doing an interval longer in this case would be counterproductive because you'll get too tired to make the interval workout worth it after 30-t0-45 minutes so what I'm saying is...

To lose weight faster with intervals - do them for shorter periods of time like 15-to-30 minutes but real high intensity or...

If you want to workout longer - do low-to-moderate intensity cardio for 60+ minutes.

Look at how hard & long you really need to workout to lose weight

Adrian Bryant | 11.05.08 - 4:06 pm

#12

Hi Adrian....

instead of doing this interval training 2 times a day... 20-30 minutes each session, can i do it once a day 5 times a week for 60 minutes ?

do u think i will get the same result ?

Honey ! | 11.04.08 - 11:14 pm

#11

dmprincess99,

If you're not overweight - it's going to take longer for you to lose weight but please tell me your weight & height so I can help you better

Adrian Bryant | 11.05.08 - 4:00 pm

#10

I started your program this morning. I feel great (sore actually). I've tried Jillian Michales tape, tai bo tape, barry's boot camp tape and slim in 6 tape for the past 7 months. NADA. I need to lose 20 lbs and can't budge an inch or one lb. I have focused on my diet carefully. I do no eat junk, soda, much carbs, no fried food etc. I eat egg whites, drink water, lettuce and veggies, tuna, salmon (no sauces either) I became aware that I only was eating 900 calories a day, so I started eating more... good stuff. shredded wheat (dry) nuts blueberrys, yogurt (I watch the size too) I can't budge. I am 53. I'm pretty solid except for a lot flab on my inner upper legs/hips/arms and back fat. What the heck am I doing wrong? HELP ME

dmprincess99@aol.com | 11.04.08 - 3:51 pm

Craig Smith,

You should be able to do all my workouts without any problems in my opinion but if you really think asking a doctor is necessary then go ahead and consult a doctor about this but like I said...

I think you'll be fine

Adrian Bryant | 11.03.08 - 8:44 pm

Hi im an average weight 14 year old with quite some belly fat. Is it safe to do your recommended workouts fully at my age or would it be wise to consult my local doctor/do half the workout

Craig Smith | 11.03.08 - 5:38 pm

HI AM 21, I WEIGH 155 POUNDS AND I'M ADDICTED TO EXERCISE

KAMZ | 08.26.08 - 2:23 pm

Buck,

For your age - Your max heart rate is 168 but if you can stand 189 without any problems then that's okay but...

If you have any prior health problems like heart diease or high blood pressure... then you may also want to ask your doctor the same questions you're asking me and...

I think your doctor will probably say the same thing I told you but in my opinion...

If you can stand 189 - GO FOR IT

Adrian Bryant | 07.24.08 - 9:56 pm

I've been doing interval training with success but my wife is concerned that I may be overdoing it. I'm 52 and I warm up for 10 minutes at 5 mph and then run at 8mph for one minute and then run at 5 mph for one minute then back to 8 mph for a total of four times and then finish at my run at 5mph going for 25 minutes total. My heart rate goes to 189 at high points and at the last part of my run my pulse settles to 145 or so.

It pretty much kicks my a_ _ but it's been the only thing to help me break past a plateau that I had reached regarding losing body fat. Any thoughts?

Buck | 07.24.08 - 6:01 pm

Jean,

Weight loss intervals should be done for 20-to-45 minutes

Adrian Bryant | 07.01.08 - 4:22 pm

how long do i do the intervals for eachtime (20-30 minutes etc??)

jean | 07.01.08 - 9:12 am

In USA

Adrian Bryant | 05.27.08 - 7:26 pm

Where are you located?

Vertelle | | 05.27.08 - 4:32 pm | #

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