Lose It For Ever – Dave Elger

Generally speaking, jogging burns approximately double the amount of calories as walking the same distance. Here is a simple way to gradually introduce jogging into your walking program.

Week 1…walk 5 min, then jog 1 min, walk 30 sec. Repeat 6 x.
Week 2…walk 5 min, then jog 1 min, walk 30 sec. Repeat 10 x.
Week 3…walk 5 min, then jog 2 min, walk 30 sec. Repeat 5 x.
Week 4…walk 5 min, then jog 2 min, walk 30 sec. Repeat up to 10 x.
Week 5…walk 5 min, then jog 4 min, walk 1 min. Repeat 3 x.
Week 6…walk 5 min, then jog 4 min, walk 1 min. Repeat 5 x.
Week 7…walk 5 min, then jog 6 min, walk 2 min. Repeat 3-4 x.
Week 8…walk 5 min, then jog 10 min, walk 2 min, Repeat 2 x.
Week 9…walk 5 min, then jog 15 min, walk 2 min, jog 5 min.
Week 10…walk 5 min, then jog 20 min.

Exercise