Walk and Jog Workout Program

Walk/Jog Program

You don’t need any equipment.  All you have to do is go out the front door.  You can do these Cardio Workouts on a treadmill, outside at the park, on a school track, around a football field or along the streets in your neighborhood.  Just make sure whatever location you choose that it is safe and convenient.  The amount of calories that you expend from this workout will vary from individual to individual depending on your level of fitness, height, age, weight, gender, genetics, metabolic rate and body fat percentage.

The Calorie expenditure range for a 30 minute Power walk/ Jog is approximately 250-350 calories and for a Jog/Run/Sprint is approximately 350-500 calories.  As you can see the range is quite large.  I recommend that you use a Heart Rate Monitor while you are doing your workouts so that you can get a better estimate of your calorie output.  The Heart Rate Monitor will also help you recognize when you are slacking off so you can pump up the energy and put in 100% effort.  Take away the guessing game and get a Heart Rate Monitor.

Level 1

Power Walk 5 minute warm-up

20 minute Power walk

Cool Down 3-5 minutes

Level 2

Power Walk 5 minute warm-up

6 Intervals 60-90second Jog/ 3 minute Power Walk

Cool Down 3-5 minutes

Level 3

Power Walk 5 minute warm-up

6 Intervals 2 minute Jog/ 2minute Power Walk

Cool Down 3-5 minutes

Level 4           

Power Walk 5 minute warm-up

6 Intervals 3minute Jog/ 2 minute Power Walk

Cool Down 3-5 minutes

Level 5

Power Walk 5 minute warm-up

7 Intervals 3 minute Jog/ 1minute walk

Cool Down 3-5 minutes

Level 6

Power Walk 5 minute warm-up

4 intervals 5 minute Jog/ 1 minute Power walk

Cool Down 3-5 minutes

Level 7

Power Walk 5 minute warm-up

2 intervals 15 minute Jog/ 2 minute Power walk

Cool Down 3-5minutes

Level 8

Power Walk 5 minutes warm-up

Jog 30 minutes

Cool Down 3-5 minutes

Level 9

Power Walk 5 minute warm-up

4 Intervals 5 minute Jog/ 60 second Run/Sprint

Cool Down 3-5 minutes

Level 10

Power Walk 5 minute warm-up

4 Intervals 5 minute Jog/ 90 Second Run/Sprint

Cool Down 3-5 minutes

Level 11

Power Walk 5 minute warm-up

4 Intervals 5 minute Jog/ 2 minute Run/Sprint

Cool Down 3-5 minutes

Level 12

Power Walk 5 minute warm-up

5 Intevals 5 minute Jog/2 minute Run/Sprint

Cool Down 3-5 minutes

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