If you want to lose weight and your current routine isn’t enough, this walk-jog-sprint workout may be your answer. This productive interval training method combines walking, jogging, and sprinting to keep your body fully engaged and challenged. It’s a great way to burn calories, increase your endurance, and shed extra pounds for good.
What makes this cardio workout appealing is its versatility. It’s easy for the same old routine to seem mundane, but our walk-jog-sprint workout ensures things stay interesting. This workout can also be adapted to your fitness level.
Now, put on your sneakers and let’s dive into the ultimate walking, jogging and sprinting workout for weight loss.
How can a walk-jog-sprint workout effectively promote weight loss?

“A walk-jog-sprint workout burns more calories by combining different intensities,” explains Michael Bettsdirector at TRAINING. “Alternating between walking, jogging, and sprinting increases your heart rate more than steady-state exercise. This variation boosts metabolism and the afterburn effect where your body continues to burn calories after exercise. training.”
Plus, a walk-jog-sprint workout is sustainable because you can adjust the intervals based on your fitness level to avoid burnout and injury. “Variety makes training interesting, so you can stick with it for the long term,” adds Betts. “By adjusting the intensity as you progress, you continue to challenge your body to achieve long-term results.”
Overall, combining these three forms of cardio provides an effective workout that supports your weight loss goals and overall fitness.
Training


Warm-up (5 minutes):
- Walk quickly to warm up your muscles for 5 minutes.
- Jog lightly to increase your heart rate.
Main workout (20-30 minutes):
1. Walk (2 minutes):
- Walk at a moderate pace for 2 minutes to prepare for the high-intensity part of the workout.
2. Jogging (2 minutes):
- Run at a pace that suits you for 2 minutes.
- Breathe regularly.
3. Sprint (30 seconds):
- Sprint for 30 seconds.
- Focus on your form and make powerful progress.
RELATED: Why People Are Ditching Regular Walks for ‘Nordic Walking’
4. Rest (2 minutes):
- Walk for 2 minutes to catch your breath.
Repeat this cycle 2 to 4 times.
Recovery (5 minutes):
- Walk for 5 minutes to cool down.
- Finish with light stretching.
Additional Tips:


- Adjust the intervals based on your current fitness level.
- Gradually reduce the time you spend walking and increase your jogging and sprinting times as you progress.
- Stay hydrated and wear appropriate footwear.
Alexa Mellardo
Alexa is the Mind + Body Associate Editor at Eat This, Not That!, overseeing the M+B channel and bringing readers interesting topics on fitness, wellness, and self-care. Learn more about Alexa
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