30 Minute Walk-Jog-Run Cardio Workout

*30 Minute Walk-Jog-Run Cardio Workout

  • 5 minutes walk
  • 5 minutes jog
  • 3 minutes run
  • 30 seconds sprint
  • Repeat all steps walk-sprint one more time through.
  • Cool down and stretch!


  • Walkers, omit running & pick 4 walking speeds instead.
  • Runners, omit walking warm up & pick 4 running speeds. Walk to cool down at least a few minutes at the end though.


  • Consult your physician before starting any new fitness program.
  • At each speed, work within your fitness level. You should always be able to say at least 4 words without catching your breath (except your sprinting speed).
  • Stretching or foam rolling is a must at the end of your workouts to increase range of motion around your joints, which increases mobility.
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