Running and walking are two forms of cardio exercise that have been heralded for their weight loss benefits. But what if you combined them into one workout that’s both accessible and effective? The run/walk approach to training combines the cardiovascular benefits of running with the low-impact benefits of walking to help you lose weight, no matter your fitness level. Get equipped to burn calories, improve your cardiovascular health, and stay on track toward your goals.
Alternating between running and walking can help prevent fatigue and reduce the risk of injury, allowing you to stick to your exercise routine. The run/walk method is particularly beneficial for those who find running for long periods of time difficult. By breaking up your running into manageable segments with walking in between, you can gradually build up your endurance and improve your overall fitness. Not only does this approach help with weight loss, it also improves your stamina and increases your energy levels. It’s also a fun way to get outside and relieve some stress.
Luckily for you, ETNT discussed with Kyrie Furr, CPTcertified personal trainer and performance coach at Barbend, who shares her best running/walking workout to help you shed excess fat. She explains: “Losing 10 pounds with a running/walking workout involves a combination of cardio to burn calories and strength training to build lean muscle, which increases metabolism.”
Let’s explore Furr’s top recommended running/walking workout to lose 10 pounds.
Warm
Before you get started, Furr advises, “Aim to do this workout three to four times a week to see results. Drink plenty of water throughout the day to stay hydrated, and eat a balanced diet that will help you reach your weight loss goals.”
Start with a brisk walk or light jog to warm up your muscles and prepare your cardiovascular system for exercise. Furr recommends, “Add multidirectional locomotion movements like side-to-side lunges, crossover steps, and back-pedaling, as well as dynamic stretches. This should take about five to 10 minutes.”
Race intervals
“Perform alternating intervals of running and walking to maximize calorie burning and fat loss,” says Furr.
1. Race interval
Perform one to two minutes of running at a moderate to high intensity. Give your best during these intervals.
2. Walking interval
Take a one to two minute walk at a comfortable pace to recover and catch your breath.
Continue alternating between running and walking intervals for 20 to 30 minutes. Aim to do at least four to five intervals, depending on your fitness level. Choose intensities that allow you to continue moving without stopping throughout the interval.
If you want to delve deeper, Furr suggests running hard for one minute, jogging for one minute, then walking for one to two minutes to recover.
Bodybuilding circuit
Strength training is essential for weight loss. It can help you take your running/walking to the next level. Research shows that strength training helps you burn more calories by build muscle And boost metabolism.
“Incorporate strength training exercises to build muscle, which will help increase your metabolism and burn more calories throughout the day,” says Furr. “You can incorporate these exercises into your running routine or do them separately. Regardless of your training program, gradually increase the number of reps and sets and select more challenging movements as you progress.”
1. Bodyweight Squats
Stand with your feet shoulder-width apart and squat down as if you were sitting in a chair. Keep your chest up, knees behind your toes, and core tight. Do two to three sets of 15 to 20 repetitions with a minute of rest between sets.
2. Pumps
Get into a plank position with your hands slightly wider than shoulder-width apart. Lower your body until your chest almost touches the floor, then push yourself back up. Do two to three sets of 10 to 15 repetitions. Rest for one minute between sets.
3. Walking lunges
Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Push through your front foot to bring your back leg forward into the next lunge. Try to do two to three sets of 10 lunges per leg, resting for a minute between sets.
4. Board
Lie on your stomach. Raise your body onto your toes and forearms, keeping your body in a straight line from head to toe. Hold this position while engaging your core. Hold your plank for 30 to 40 seconds for two to three sets. Rest for one minute between sets.
5. Cooling
After completing the circuits and cardio intervals, cool down with a gentle walk and stretching exercises to lower your heart rate and reduce muscle soreness.
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Adam Meyer, RHN
Adam is a health writer, certified holistic nutritionist, and 100% vegan athlete. Learn more about Adam
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