The Best Run/Walk Workout To Drop 10 Pounds

Running and walking are two forms of cardiovascular exercise known for their weight-loss benefits. Combining them into a single workout can be accessible and efficient. The run/walk workout method combines the cardiovascular benefits of running with the lower-impact advantages of walking to help you lose weight at any fitness level. This workout helps you burn calories, improve cardiovascular health, and stay on track with your goals.

Alternating between running and walking can prevent fatigue and reduce the risk of injury, making it easier to stick to your exercise routine. This method is especially beneficial for those who struggle with running for long periods. By breaking up the run into manageable segments interspersed with walking, you can gradually build endurance, improve overall fitness, and enhance stamina and energy levels. Plus, it's a fun way to enjoy the outdoors and reduce stress.

According to Kyrie Furr, CPT, a certified personal trainer and performance coach, losing 10 pounds through a run/walk workout involves a combination of cardiovascular exercise to burn calories and strength exercises to build lean muscle mass, which boosts metabolism.

Warm-up

Before starting the workout, aim to do it three to four times a week for optimal results. Stay hydrated by drinking plenty of water throughout the day and eat a well-balanced diet that supports your weight-loss goals. Begin with a brisk walk or light jog to warm up your muscles and prepare your cardiovascular system for exercise. Incorporate multidirectional locomotion movements like side shuffles, crossover steps, backpedaling, and dynamic stretches, taking around five to 10 minutes.

Running Intervals

Perform alternating intervals of running and walking to maximize calorie burn and fat loss. Start with one to two minutes of running at a moderate to high intensity, pushing yourself during these intervals. Follow it up with one to two minutes of walking at a comfortable pace to recover and catch your breath. Continue alternating between running and walking for 20 to 30 minutes, aiming for at least four to five intervals based on your fitness level. Maintain intensities that allow you to keep moving without stopping for the entire interval. For a more detailed breakdown, run hard for one minute, jog for one minute, and then walk for one to two minutes to recover.

Strength Training Circuit

Strength training is essential for weight loss as it can enhance your run/walk workout. Research shows that strength training helps burn more calories by building muscle and boosting metabolism. Incorporate strength exercises to build muscle, increase metabolism, and burn more calories throughout the day. Gradually increase reps and sets and choose more challenging movement patterns as you progress.

1. Bodyweight Squats

Stand with your feet shoulder-width apart, squat down as if sitting back in a chair, keep your chest up, knees behind your toes, and core tight. Do two or three sets of 15 to 20 reps with one minute of rest between sets.

2. Pushups

Get in a plank position with your hands slightly wider than shoulder-width apart, lower your body until your chest almost touches the ground, then push back up. Complete two to three sets of 10 to 15 reps with a one-minute rest between sets.

3. Walking Lunges

Step forward with one leg, lower your hips until both knees are bent at about a 90-degree angle, push off the front foot to bring the rear leg forward into the next lunge. Aim for two or three sets of 10 lunges per leg, resting for one minute between sets.

4. Plank

Lie face down on your tummy, raise your body onto your toes and forearms, keep your body in a straight line, engage your core, and hold the plank for 30 to 40 seconds for two to three sets with a one-minute rest between sets.

5. Cool Down

After completing the circuits and cardio intervals, cool down with gentle walking and stretching exercises to lower your heart rate and reduce muscle soreness.

Adam Meyer, RHN