The method of combining walking and running intervals, for example, walking for 5 minutes, running for 60 seconds, then walking again, is a simple but extremely effective weight loss habit. This habit not only helps the body burn calories quickly but is also easy to maintain in the long term, suitable for both beginners or those who want to lose weight without feeling pressured.
Benefits of this habit for weight loss
Include:
1. Burn calories and fat effectively
When alternating between walking and running, your heart rate fluctuates continuously, stimulating the body to consume energy even after the end of the workout. This process helps increase fat burning, improving weight loss efficiency without having to train too hard.
2. Protect joints
Compared to continuous running, alternating walking helps reduce pressure on the knees, ankles and hips. This limits injuries and is suitable for people with joint problems or poor physical condition.
3. Easy to maintain long-term
Moderate exercise intensity makes this habit not too tiring, easy to do and maintain over time. Beginners can apply, adjust walking and running speed according to their ability, helping weight loss become a sustainable habit.
4. Improve mood and energy
The continuous fluctuation of heart rate combined with the secretion of endorphins when running helps the body feel refreshed and full of energy. After each workout, you not only lose fat but also improve your spirit, reduce stress and become more interested in daily activities.
How to do it
Includes the following 3 main steps:
Step 1: Warm-up (5 minutes)
Start the workout by walking lightly for about 5 minutes. Move your arms, legs and breathe deeply to warm up your muscles and cardiovascular system. Warming up helps the body prepare for the running and recovery phases, while reducing the risk of injury. This is an important step, especially for beginners or those with joint problems.
Step 2: Interval running – alternating walking (20–25 minutes)
After warming up, move on to the interval running phase: jog lightly for 30–60 seconds to increase the heart rate, then walk for 3–5 minutes to recover the heart rate. Repeat this cycle 4–6 times depending on your fitness level. This method helps burn calories and fat effectively, protects the joints by reducing pressure compared to continuous running, and is easy to maintain long-term because it is not too tiring. The fluctuating heart rate also stimulates the body to secrete endorphins, helping to improve mood and increase energy. Beginners can reduce the running time or increase the recovery walking time, then gradually increase according to their ability.
Step 3: Cool Down (5 Minutes)
End your workout with a 5-minute light walk, breathing deeply to help your body slowly return to normal. Cooling down helps to safely reduce your heart rate, while also supporting the calorie burning process even after you finish your workout. Keeping your posture straight, your shoulders relaxed, and your steps natural will maximize your weight loss and reduce your risk of injury.
An important note is correct posture: keep your back straight, your shoulders relaxed, engage your core muscles, walk moderately, and land on your heels with your toes. This helps maximize your weight loss while reducing your risk of injury.
Conclusion
A routine of walking for 5 minutes, running for 60 seconds, and walking again is a simple but extremely effective way to lose weight, improve your endurance, and improve your cardiovascular health. No need to run continuously or practice HIIT too hard, this method helps you burn fat, increase energy and maintain a healthy lifestyle over time, suitable for all ages and physical conditions.
