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Advanced Walk-jog-run Interval weight loss workout

lady walking
Walk
lady jogging
Jog
lady running
Run

This interval workout is best done on a track.

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

Beginner Walk-jog-run Interval weight loss workout

Intermediate Walk-jog-run Interval weight loss workout

Advanced Walk-jog-run Interval weight loss workout

More Interval weight loss workout routines



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1-20 of 70 Comments
Estela

Hey Adrain im a 31 year old female im 5 feet and weight 171. My question is how many miles should I walk to lose weight.. I never been this heavy after having my 4th baby not the same as when I had my 3rd baby 6 years ago!

September 23, 2014

Adrian Bryant

It depends on the intensity of the walk?

September 23, 2014

Chloe

If you try and get out for about an hour or more walking at a quickish pace... exercise is good in whatever form so do what you can and if you feel like going further or for longer do that :)

March 26, 2015

Raka

Hi Adrian,

Could you advise if the following workout is ok or I should reduce my harder interval time.

Total 30 mins on the treadmill
5 sprints of 1-1.5 mins at a speed of 12kmph
4-5 mins walk in between at 6.5 kmph

Thanks

September 12, 2014

Adrian Bryant

that's a good start

September 14, 2014

Shameless Plug

Hi I have created an app that would be ideal for this type of workouts it is available for android phones.

Agile Run/Jog/Walk Timer is a highly customisable app for timing workouts. It can be used for alternating running / jogging / walking sessions or indeed for simply alternating between running / walking workouts.

play.google.com

June 28, 2014

Shameless Plug

By the way it was only published today!

June 28, 2014

green eyes

Hi,I been exercising for 7 months already, I lost some stomach n legs..... but still not satisfied the way I look....well also because I haven't eating right, so now im planing for sure to lose weight n eating right.what do you recommend me, ways to lose 20 pounds in a month.....

May 18, 2014

Davia

Hi Adrian thank you for this website..I am 5"5...19 years old and I weigh 210 and I would like to lose 50 pounds by August (3 months). I plan to start jogging 3.5 miles every morning..would that be enough to lose that type of weight? Also do you have any plans for a fast weight loss like that?

May 10, 2014

neha

hiii
i want to know that how many calories burn by treadmill workout for 30 minute. please give me answer....

May 15, 2013

Discouraged :(

HELP... I am 5 ft even and I weigh 170 pounds I want to lose 50 pounds. I need something that I can stick to, and not burn out.

April 28, 2013

Adrian Bryant

try this

April 29, 2013

chase

how much cals does the Intermediate Walk-jog-walk-run Interval burn if i do for 30-40 mins

January 19, 2013

rj

hey adrain i did this 2 month program name Insanity and i saw gud results but i still need to loose more fat so should i reapeat the program again or try a different workout. Thanks.

January 18, 2013

Adrian Bryant

are you at a weight loss plateau?

January 19, 2013

raj

yes i stopped geting the results

January 19, 2013

Adrian Bryant

then see this

January 20, 2013


Incorrect please try again

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