300 Calorie Walk Run Workout

The 300-Calorie-Burning Walking-Jogging Workout

by Jenny Sugar 3/17/12 66 Reactions 2.7K Shares Print

Last Fall, I was all about the running, and would have been all over the 500-calorie-burning treadmill running workout. But now that I'm prego, doing sprint intervals at 7.5 mph is just not happening. Instead of running, wogging is more my speed — walking with jogging intervals. It's not only great for those expecting, but a perfect lower impact workout if you're a beginner, or have always run, but need to take it easy one day.

This 60-minute wogging workout alternates between walking briskly and jogging slowly. Keep reading if you're looking to burn just over 300 calories for your next treadmill workout.

Calculations are based on a 130-pound woman

Time	Speed (mph)	Calories burned	RPE*
00:00-5:00	3.0	17	1-3
5:00-7:00	4.0	8	2-4
7:00-9:00	5.0	14	4-7
9:00-11:00	4.0	8	2-4
11:00-13:00	5.0	14	4-7
13:00-15:00	4.0	8	2-4
15:00-17:00	5.0	14	4-7
17:00-19:00	4.0	8	2-4
19:00-21:00	5.0	14	4-7
21:00-23:00	4.0	8	2-4
23:00-25:00	5.0	14	4-7
25:00-27:00	4.0	8	2-4
27:00-29:00	5.0	14	4-7
29:00-31:00	4.0	8	2-4
31:00-33:00	5.0	14	4-7
33:00-35:00	4.0	8	2-4
35:00-37:00	5.0	14	4-7
37:00-39:00	4.0	8	2-4
39:00-41:00	5.0	14	4-7
41:00-43:00	4.0	8	2-4
43:00-45:00	5.0	14	4-7
45:00-47:00	4.0	8	2-4
47:00-49:00	5.0	14	4-7
49:00-51:00	4.0	8	2-4
51:00-53:00	5.0	14	4-7
53:00-55:00	4.0	8	2-4
55:00-60:00	3.0	17	1-3

Total calories burned: 306

Calculations are based on a 130-pound woman
*RPE = Rate of Perceived Exertion

Click here for a photo-free printable version of this workout to take to the gym. If this workout is too easy or too hard, just adjust the speed to fit your level. If you prefer running outside, then use the RPE column to determine how fast you should be going.

Source: Thinkstock

Get fit with our daily newsletter

Enjoy trainer workouts, toning tips, and yummy weight-loss recipes in your inbox.

Yoga

Weight Loss

Working Out

Running

SaraNoH 2 years

@taylor55 yes, I think one would have to tailor this to fit their abilities. Personally, a 5mph run is SUPER fast for me because I'm a little shorty--we're not all 5'8.....

taylor55 2 years

How is this a beginner workout? 5.0 for two minutes, 4.0 is rest? And the entire thing is an hour?? I can't even breathe, my throat gets so sore when I spend more than 30 seconds at 5, and my recovery has to be somewhere in the 3's. Maybe "jogging" is just not my thing, since my endurance is so much better when I do other types of intense cardio.

inlove23 4 years

I say slow jogging, slogging.

4 years

I've been walk/jogging on the treadmill for several months now, about 3-4 times a week, and going at 5.0 mph is still a pretty substantial "run" for me. Is that strange? I'm not particularly short (5'6"), so I'm not taking lots of extra steps or anything, but 5mph is definitely a 7 on my exertion scale.

itsallabouttheg 4 years

i hate taking walk breaks, but i seem to be a little too gung-ho when i return to the treadmill. i'm going try an abbreviated version to get ready to start training for a half marathon.