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30-Minute Walk-Run Treadmill Workout

A 30-Minute Walk-Run Treadmill Workout to Burn Fat and Improve Endurance

If you're new to running or you're nursing an injury, stepping outside for a huge run isn't in the cards for you quite yet — and that's totally OK. Rather than throw in the towel completely, we've got a 30-minute walk-run workout you can do on a treadmill, courtesy of Michael Olzinski, MSc, Purplepatch endurance coach, Equinox run coach, and ultramarathoner.

Just because it's a walk-run workout doesn't mean it's not tough. You'll be sweating in no time, especially considering that Mike has you holding dumbbells at your side while you're walking. Don't worry, it's totally doable, and you'll feel your endurance improving after a few of these sessions.

The Workout

"This is a great workout to learn how to run properly and with the best form that you can manage," Mike told POPSUGAR. "Holding some dumbbells will force your body into a good posture and also put some comfortable pressure into your legs without going overboard too soon."

Holding the dumbbells at your side (kind of like the exercise called Farmers Carry) "really forces the hips to stabilize your body and do their job, just as you would hope during runs," according to Mike. So don't skip out on the dumbbells just because it sounds intimidating. "Focus on very tall posture and balanced walking" when you're holding them at your side.

Your goal is to use two dumbbells that in total equal about 10 percent of your body weight. So if you weight 63 kilos, you'll need approximately 6 kilos of weight at your sides.

Before you get started on the workout, though, you've got to do your warmup — off the treadmill. Do the following set of exercises a total of three times, which should take about five minutes.

Now you're ready for your workout! You'll see two different speeds indicated ahead: power walk and light jog. Choose whatever speed works best for you, but 2.4-2.7 kph is probably a good point of reference for the power walk, and 3.7-4.0 kph 4.0 is a good aim for the jog.


Time Speed Incline
0:00-5:00 Power Walk With Dumbbells 6.0
5:00-10:00 Light Jog 0.0
10:00-15:00 Power Walk With Dumbbells 6.0
15:00-20:00 Light Jog 0.0
20:00-25:00 Power Walk With Dumbbells 6.0
25:00-30:00 Light Jog 0.0


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