A blog by runners. For runners.

Short + sweaty: 20-minute walk/jog workouts

short-and-sweaty-20-minute-workouts

When life gets busy, my workouts are the first to suffer. I’ve skipped quite a few in my day, but now use something called the 20-minute rule to keep myself moving on even the busiest days. So, ask yourself: Do I have 20 minutes?  If you’re crammed, the answer might surprise you.

Think about waking slightly earlier or squeezing it in during lunch. Use the crock pot to make dinner and move while you wait. 20 minutes is more than enough time to try one of these sweat-inducing walk/jog workouts.

Amazing Intervals I:

  • Warm up with 3 minutes easy walking.
  • Then alternate 2 minutes speed walking with 1 minute easy walking. Repeat.
  • Bring up the pace for another 5 minutes.
  • Then alternate 2 minutes easy walking with 1 minute speed walking.
  • Finish with 3 minutes of easy walking.

Amazing Intervals II:

  • Warm up with 3 minutes of easy walking.
  • Then alternate 2 minutes of walking with 1 minute of jogging. Repeat.
  • Depending on how you feel, walk or jog for another 3 minutes.
  • Then alternate 2 minutes of jogging and 1 minute of walking. Repeat.
  • Cool down with 2 minutes of easy walking.

Climb the Hill:

  • Warm up with 3 minutes easy walking, zero incline.
  • At a brisk pace, start upping the incline by 1% for 6 minutes until you reach 6%.
  • Hold pace/incline for 2 minutes.
  • Then lower incline by 1% for 6 minutes until you reach flat.
  • Cool down with 3 minutes easy walking, zero incline.

Rolling Hills:

  • Warm up with 3 minutes of easy walking, zero incline.
  • Alternate between a flat surface (2 minutes) and 3%-8% incline (1 minute). Repeat.
  • Walk on flat incline for 3 minutes.
  • Alternate between walking flat (2 minutes) and jogging 3%-8% incline (1 minute). Repeat.
  • Cool down with 2 minutes easy walking.

Jogging Endurance Builder:

  • Warm up with 5 minutes of easy walking.
  • Jog at whatever pace you can hold for 10 minutes.
  • Cool down with 5 minutes of easy walking.
  • Extra challenge: Work to make that 10 minute jog distance 1 mile.

A few of these workouts require the treadmill. So, if you don’t have access to a gym — OR — if you’d like a less structured workout, consider the following:

  • Head out the door and hit as many hills you can in 20 minutes.
  • Walk/jog every other street block you hit to the 20-minute mark.
  • If you’re looking to build running endurance, just warm up briefly and jog as much as you can in 20 minutes. Be sure to cool down for a few minutes.
  • Multitask by walk/jogging an errand or picking up lunch, all in 20 minutes.

When all else fails, grab a friend and chat for a 20 minute loop. You can even make it a walking meeting if that’s something you need to fit into your day. Whatever you do, make time for yourself and exercise. When life gets busy, even a short break is necessary for both mental and physical health.

What’s your favorite short walk/jog workout?

Written by  Ashley Marcin.