How you can Quick Start Weight Reduction having a Run Walk Program


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The key to implementing a walk/run program is to exercise restraint. While we are often highly motivated as we start a new workout program, doing too, much too soon is a recipe for burnout. Voiles generally starts her clients off the first week alternating between 30 seconds of walking and 1-2 minutes of running for 1 mile. Since you want to start a walk/run program and lose weight, it is important to note that both exercise and diet play a key role in achieving your goals. In order to lose weight and keep it.

“We must learn to walk before run” Yes, It’s a famous phrase that highlights the importance of mastering a more basic skill before moving on to the next level. While these sentiments are often correct, many coaches take issue when it comes to literally walking and running. It’s not always necessary to.

Sometimes grabbing a workout buddy might help you stay in a program for the long haul. Another way to spice up your daily physical activity is to avoid the gym altogether and just go outside. “Take a walk and track how far you go with a pedometer. Or play with your kids or dogs,” Braganza suggests.

Start walking at a slow pace, holding the weights, and progress in speed for 3 minutes. Then find a safe place for a break and set your weights down. For one minute, alternate lifting one knee. If you take a methodical approach, a little bit can go a long way, and we do our best to make that happen. In this simple beginner walk to run program, you will run/walk your way to surprising fat loss results.

As you will see, sometimes the best route to success is not the hardest, but the smartest. 21-Day Run/Walk Program for Fat Loss. January may be the traditional time to start a weight loss program, but with kids back in school and routines becoming more structured, fall is the perfect time to launch a diet and fitness regimen.

Do deep breathing for five minutes a day. Drink 8-10 glasses of water a day. Do 15 minutes of journaling daily (use the questions from the book for each day) Walk or do another physical activity for at least 30 minutes a day. Take fiber before every meal to cut cravings and help balance blood sugar.

In one eight-week study of 34 overweight and obese women, a stress-management program that included muscle relaxation and deep breathing led to an average weight loss of 9.7 pounds (4.4 kg). Try to run all your intervals on flat, smooth terrain. The optimal slope for hill repetitions is a moderate six to eight percent. Finally, note that Week 4 and Week 8 are lower-volume weeks.

Your training load is slightly reduced (rather than increased) from the previous week to give your body a chance to recover.

List of related literature:

A walking program is frequently used as an initial starting point.

“Comprehensive Handbook of Cognitive Therapy” by Hal Arkowitz, L.E. Beutler, Karen M. Simon
from Comprehensive Handbook of Cognitive Therapy
by Hal Arkowitz, L.E. Beutler, Karen M. Simon
Springer US, 2013

A 14—week plan was written forJohn to start to lose the 20 pounds (equivalent to 70,000 fat cal) by reducing his caloric intake by 200 calories per day and by beginning a walking program.

“Fitness cycling” by Brian J. Sharkey, Steven E. Gaskill
from Fitness cycling
by Brian J. Sharkey, Steven E. Gaskill
Human Kinetics, 2013

Aperson begins training by walking, then walks more briskly; jogging then replaces walking for periods of the workout; and eventually continuous running elicits the desired exercise heart rate.

“Exercise Physiology: Nutrition, Energy, and Human Performance” by William D. McArdle, Frank I. Katch, Victor L. Katch
from Exercise Physiology: Nutrition, Energy, and Human Performance
by William D. McArdle, Frank I. Katch, Victor L. Katch
Lippincott Williams & Wilkins, 2010

One option is to schedule walks during the day—a half-hour walk before breakfast, for example, or a 45-minute walk after dinner.

“The Lose Your Belly Diet: Change Your Gut, Change Your Life” by Travis Stork, M.D.
from The Lose Your Belly Diet: Change Your Gut, Change Your Life
by Travis Stork, M.D.
Bird Street Books, 2016

A regular walking program is a great way to begin.

“The New Atkins for a New You: The Ultimate Diet for Shedding Weight and Feeling Great” by Dr. Eric C. Westman, Dr. Stephen D. Phinney, Dr. Jeff S. Volek
from The New Atkins for a New You: The Ultimate Diet for Shedding Weight and Feeling Great
by Dr. Eric C. Westman, Dr. Stephen D. Phinney, Dr. Jeff S. Volek
Atria Books, 2010

Instead, begin with a run/walk program.

“Runner's World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition” by Amby Burfoot
from Runner’s World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition
by Amby Burfoot
Rodale Books, 2009

• Gradually increase the walking until the distance is 14 mile twice daily (usually the end of the second week).

“Medical-Surgical Nursing: Patient-Centered Collaborative Care, Single Volume” by Donna D. Ignatavicius, M. Linda Workman, PhD, RN, FAAN
from Medical-Surgical Nursing: Patient-Centered Collaborative Care, Single Volume
by Donna D. Ignatavicius, M. Linda Workman, PhD, RN, FAAN
Elsevier Health Sciences, 2015

Walking is a great place to start because it does not take any special space or equipment.

“Motivating and Inspiring Teachers: The Educational Leaders' Guide for Building Staff Morale” by Todd Whitaker, Beth Whitaker, Dale Lumpa
from Motivating and Inspiring Teachers: The Educational Leaders’ Guide for Building Staff Morale
by Todd Whitaker, Beth Whitaker, Dale Lumpa
Eye on Education, 2008

If you’re like most people and find that walking is your favorite exercise, and you want to get feedback, get a pedometer and aim for 10,000 steps a day (roughly 5 miles, depending on your stride).

“The Single Woman's Guide to Retirement” by Jan Cullinane
from The Single Woman’s Guide to Retirement
by Jan Cullinane
Wiley, 2012

Second, create a walking program that is reasonable and keeps your walking fun.

“ChiWalking: Fitness Walking for Lifelong Health and Energy” by Danny Dreyer, Katherine Dreyer
from ChiWalking: Fitness Walking for Lifelong Health and Energy
by Danny Dreyer, Katherine Dreyer
Atria Books, 2009

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • I’m a dude here and I could safely tell you I did this video about 8 years ago. Now I was 226 lb. I am now 155 pounds. Yes, her video works. It’s all about the cardio.

  • Thank you for this. I have a spinal cord injury and have neck instability. I need some cardio that is low neck impact. This cardio is tough, rigorous, and effective for anyone, but the low impact nature of the workout is perfect. Thanks again, keep up the good work. You got this man!

  • hey man, appreciate your videos and am trying my best to do it alongside you. however, the ads keeps on getting in the middle. i understand that ads are necessary, but it just comes right in the middle of exercise. would appreciate and watch it if it came at the start, even two at a time and i would watch it, but right in the middle of your exercise just breaks your rhythm.

  • I’ve been running and working out for 3 weeks so far and I feel more confident and my chest looks better and my stomach looks slim thanks for this ��❤️

  • I really love these video and I also have a video about how to lose weight at home with simple steps. If you want to see the video there’s a link

  • Hey pahla.. i love your workouts and i do them all regularly.��
    Could u plz answer a question… as i am 43 years old.. whenever I squat my knees pain the entire night.. is it still ok to continue doing them?

  • Awesome,it’s just perfect,the program…not too long and not too short..I nearly have seen all your videos and also follow it…Thnx Leslie!

  • Hello dii agar blotting ho toe kya exercise kam ni krengi
    Meri sari body thik h bt peit pr blotting rhti h
    Please reply mujhe kya krna chaiye
    Kya khana chaiye???

  • did this kind of workout…fast jog, squat, jumping jacks n repeat… and 2 minutes rest within set…really effective… doing it for 35 minutes at morning before work and night before sleep… mine lose weight from 81kg to 69kg within 2 month… no shit.. whenever u tired, keep it goin even tho at slow paced/med paced… another tips is low carb diet n alot of plain water, sleep well and stay out of stress… and i realize i used to have a lot of migrain… now not really or not even… always feeling healthy and fresh in the morning… thnx bruh… keep up the vid ��

  • I feel bad for u but happy at the same time baucase u are doing what u like and what u can to do
    @Marie Palmeri
    Sorry for the gramar im from!!!SLOVAKIA!!! Ye good luck man.

  • Thank you all for your amazing comments! Let’s keep the momentum going in 2020! <3 Subscribe for more:

  • Hey Pahla. I’m currently in a plateau so should I do the same workout everyday? I recently did one of your Metcon workouts and found it really challenge.

  • At 5 minutes I was already dead but this guy I don’t know how he does it… He gives me so much power
    Btw how many calories we burn from this routine?

  • Hi, I have a question: When I run in place, do i let only my toes hit the ground and lift up or let my entire foot down on the floor then lift

  • This kind of exercising suits me perfectly. I can’t do a lot of exercises due to mobility/flexibility issues but this I can do full intensity. Thank you!

  • Hi, I just did it 10 times and I made about over 10 000 steps. I look like I just took a shower with my clothes on. Thank you for the motivation. This my favorite one. I do it at least 4 to 5 times per week for about 2 to 3 times, but today is my longest. I feel good. Elda

  • As a teenage girl, I cut down my calories to about 400-600 max calorie diet. If I eat 600 calories I usually will workout and burn about 200, by running for about 30 minutes a day in place. p.s it has been currently 4 days sense I have started my process and I cant feel my body I am 16 and 112 pounds, if u read all the way to this point ily. ❤������������

  • You should have to wear running shoes even you are indoor running.. its gonna hurt your ankle after you exercise. If you dont wear rubber shoes..

  • I had two children 7 & 8. I been making excuses for those past few year but, not anymore I’ve been eating right and working out everyday! Some times only a 15 minutes workout but, It’s more than the whole lotta nothing I was doing before. I also got my horrible eating habits under control.


    Good article came out today Mens’ Health talking about “set point” as well as a few comments about flexible dieting. Interesting information, imo. Here’s an excerpt:
    “Flexible dieting sometimes gets a bad rap because people assume it means eating nothing but things like donuts, cake, and brownies. Done the right way, flexible dieting can still allow you to get all the necessary macronutrients and micronutrients the body needs to live a healthy lifestyle while still maintaining a nice physique,” Fisher explains.

  • This was more difficult than I expected!
    I’ve really enjoyed her other YouTube videos and thought I was ready for this intensity. Hah!
    I need more warmup before getting this intense, but since this is only part of a 30 minute video, I think this is just the most intense part, after a very brief warmup. I’m going to check out the complete original dvd workout from my library and see.

  • Sir please answer me please thoda bore ho sakta h par please answer dena sir meri age 15 and 10 months h mera weight 84 kg h abhi se nhi bacpn se me bhut moti ho jab peda huaa thi toh bhi 4 kg mere papa bhi healthy the ab itne nhi h sir me pure din 600 to 700 calories leti thi 3 roti with ghee and sabhi In morning and afternoon some time fruits and in night 3 roti with ghee and sabhi and in night 1 glass milk sir fir me 2 years se 4 km cycle chalne lg gai fir bhi frak nhi aaya sir mera weight losse hota hi nhi h kabhi halaki me try nhi ki but me itni diet nhi leti fir mera weight itna q h ab me 2 roti in morning without ghee and 2 in night with dal and at 4 clock 7 to 8 kaju and 10 to 15 kismis and hot water is my diet and 300 to 400 skipping and 500 stairs and 2 km walk kay ab mera weight losse ho sakta h please answer dena please and height is 5.5 and don’t want more height

  • Ever since the lockdown, I have adapted to this form of on the spot running. Although, there is no match for outdoor running, but this is a good fall back option when you can’t go out especially during the rainy season. I go on for 31 mins continuously till my smart band indicates a distance of 4 Kms.

  • I am a huge fan of milk tea (without sugar)and knowing about negative impact on weight loss I stopped having it for the last two weeks.I frequently crave for milk tea…so I decided to have thermogenic milk (instead of milk tea)with lot of masalas(cardamom,cinnamon,pepper etc)Can you pls give some insight on this

  • I will be starting frm tomorrow. Nd will keep track (record) here. Firstly I’ll set goal for 1 week.
    Hopin my record will give you motivation

    Week 1
    ⚪Day 1 (Saturday) I’m a beginner so I ran for 20 minutes. Feeling tired but also energized.
    Energy for long run??
    Eat fruits before leaving:)//
    ⚪Day 2(Sunday) knees were paining alotttt but keep going.
    ⚪Day3 wanted to quit but but but hardwork pays off. And I did:)

  • I am 63 years old and this is the first time I ever jogged. I quit smoking 4 months ago and have been doing the walking and now the running videos. Thank you everyone. Great videos

  • Had to take a break at 4:58. Keep going even if you have to take 20 breaks. We can do this! 2020 A healthier you! Also I recommend a fit 2 5k app,bless you all.

  • I’m trying to do this. I just started this week. My goal is to walk jog twice a week and do some other exercise once a week. I’ve lost 16 pounds in three months doing step aerobics, but I’m changing it up with the walk jogging to keep my body guessing and uncomfortable with my fitness routine. In a month I’m going to go back to step aerobics. Trying to keep my body guessing. I went from 234 to 218 today. I can’t wait to get below 200lbs.

  • Hii dear
    I want ask something
    Mai roz 8 km walk karti hu…Brisk walking……After walking meri fingers heavy lagti h…Like sujan aa gaya h esa lagta h…Esa kyu…..Plz reply

  • I drink alot of water all the time,coffee is where i end up adding sugar so what i started doing is adding coffee to my protein shake in the morning so it wakes me and get some protein in straight away without the sugar

  • The first thing I did was to cut drinking my calories. I drink only water & tea, occasionally kombucha and it helps so much knowing I have extra calories. I suck at cooking but learning as I go recently, slowly getting better!

  • I am very prone to injury since I’m a beginner so I run 3 times a week. And other days I do bodyweight training. I started 3 months ago, I’ve already lost 6 kgs. As I see the numbers go down I feel more and more motivated and confident!
    My goal was to lose 5 kgs but now I think I’ll do 5 more!
    Thank you so much for inspiring!:)

  • I just started my running journey today. I myself always used to run everyday but like how you said we all have fall backs. So watching this video definitely motivates me to keep going. �� Thank you!!!!

  • Ugh I tripped so hard once while running while a car was driving right next to me. My ego hurt more than anything else �� Great video! I really enjoyed watching your journey. I recently began the Couch to 5K program. I don’t have any previous experience with running, so it’s killing me, but my goal is to run a 5K and work my way up to a 10K. Eventually, wayyy in the future, I’d like to run a marathon. Thanks for the inspiration! ��

  • I’m not really bothered about abs but want to go from 8-9 stone to 7 so can someone tell me if this works?

    (I’m not changing my diet cause I eat quit healthy but cutting out the crisps and sweets and fizzy drinks)

  • Great video, I never realised that drinking coffee added with Pepsi throughout the day must have added 1000 cals on my day before I even started it. That and beer. Sometimes I wish I was naturally slim so I could eat what the hell I wanted. lol but I’m still losing weight. self motivation is the key. that and a beard… 😉

  • I know 1200 k is the bottom, but how do I figure how many calories I need to lose weight? And is there some wiggle room in that #, plus or minus?

  • I started my weight loss journey with my Fitbit-(the original one), which was an awesome tool for me in those first 2 years. Then I upgraded to one with all the bells and whistles. I started getting friend requests, and weekly emails, showing me how my friends were kicking my butt, how “inactive” I was, etc. That’s very discouraging, I know Fitbit means well but I had had it at that point. So I decided to hide all my stats, activities, and even unfriended a few people (mean I know!). Now I just use their website to track my calories and heart rate.

  • Topic was nice,the workout was better.

    kidding, I enjoyed them both. your conversations are great, because as one may know of it, it’s like the body itself just need to be told a few more times to keep at it

    Thanks Pahla!

  • Ma’am I want to loose 25 kgs I am running 2km and walking 4km everyday and taking a good diet. Can I loose weight without joining gym?

  • I’m on diet for last 15 days and doing exercise also but no benefit I’ve seen.
    Now I’ll start with you from today and I’ll tell you the result after 1 month.

  • I am here because I want to start running/jogging my living room and hallway. I have two little kids and a hot Texas mosquito filled Summer, otherwise I would just start going for walks.

    I read about “runners face” and got worried. Also, I still am so confused on if running helps the butt or not. I don’t want to lose fat there, I want muscle built. Anything to keep it looking nice.

  • i’m running two miles every other day & feel amazing. every other day because also at my work i’m walking straight for 9 hours & my feet are completely DEAD after work and I have pretty bad flat feet soo yeah����‍♀️����‍♀️������������

  • Because of this video I was motivated to get up and do this challenge myself and girl this was so hard �� I just posted my journey on my channel! Thank you for the motivation ����

  • I’m a 16 year old girl who suddenly clicked this video, and now, I’M GOING TO DO THIS EXERCISE ^_^ this is a great cardio workout!

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  • I plan 2 start running but dont even know how to start? Never really been active. this video motivates me to try my hardest! Good job��

  • Great workout! But as someone who got hurt on knees while working out, I’d it’s the best to put on shoes while jumping& running to avoid injuring. ����

  • I am 127 pounds at 5 feet 4 inches. Earlier I was 155 and I lost the weight by aerobics and intermittent fasting. I want to get to 110 pounds. I hope running helps.

  • Did this exercise tonight hoping I will sleep better and reduce anxiety over a lot of bad news I’ve been hearing. Exercise is great for the physical and mental.

  • I’m 143 pounds I used to weigh 128 then I gained a lot of weight over quarantine. My question is if I run 2 miles everyday and stick to my normal eating but just less how long will it take to go back to my normal weight

  • This really works. I once did it and fell so much energy within me. For some reason, I stopped. But am back and feeling good. Thanks. You are a great fitness coach. Am here daily now.

  • I tried this one today because I’m feeling stuck! A wake up call indeed…what I’m really struggling with is consistency. THIS is now my new goal. Consistent workouts and consistent energy in.

  • I finished 5th day.. actually it’s 7th day as per your 14 days challenge.. I didn’t take test.. it’s super fun.. had 2 bananas now

  • hey friends, �� thanks for the love on this video! follow my fitness journey @selenasjourneyy Btw, I just posted another fitness challenge video check it out here! I appreciate you all so much!��

  • Really love how you teach people to think critically in a subtle way and your info is evidence based…. So many in the fitness world aren’t like that. I’m curious what you said re heart rate zones and fat burning being debunked… I’ve not heard that before and would like to learn more if you can help me on that?
    Consistency is def key… I set myself a goal to keep a minimum of 1040 steps per day and so far it’s been about four months… When I’m at work it’s no problems, on my days off or days like today when it’s raining it’s really difficult to keep but keep it I have. I’m going to try for a year.

  • Ur all vedio s are just superb I m following u from 2017,it request to u just mention how much calories are burn in your each vedios.Thannnnnnnku

  • I watch videos like this and My 600lb Life videos to keep me motivated. Once my kids come home with their Dad we are going to do some workouts together..

  • It gets easier after a few days, it’s a refreshing way to get up in the morning. Especially around 5-6 AM the environment is relaxing

  • I love your videos… For the last one month I am following your videos.. Thanks a lot for your motivation and spirit.. I am 65 now i can follow almost every video same speed.. Looking for ward for your new uploads… I am an Indian from Dubai��������

  • It’s a little harder, but I say a 2 day fast is the absolute quickest way to get over hunger and jumpstart a diet. I am on day 13 of an extended fast right now and it does wonders for teaching you self control and helping us get over our food/carb addictions.

  • Thank you for uploading this
    You are an inspiration and have inspired me to get on my own treadmill to be healthy
    Thank you so much for uploading this video.

  • I just started running again last week. Honestly, my time went from 10:42 to 9:12 in just a week. I try to run 2-4 miles every day.

  • Aw your from dc too!! Love this:). I’ve been on a weight loss journey as well and I’m loving it. Thanks for the motivation! New subscriber. Check out my channel as well! Good luck girly��

  • Soda is such a thorn.
    Anytime I’ve switched back to only water I lose 20lbs in 10 days. Add in any exercise and proper eating and it just falls off

  • Whew, not gonna lie this one was a struggle for me! I had to take a couple of quick walk breaks during the jog. Still, I’m super surprised and proud of myself for getting as far as I did. Running is something that hugely intimidates me, so I’m thankful today that I made the choice to give it a go.

    8.5kgs down in lockdown thanks to a good diet and these workouts. More importantly, I’m realising how fun it is to move my body everyday and take care of myself. Thanks to the Walk at Home team!

  • Leslie you are truly a wonderful motivator this is my favorite i couldnot do this..i was worn out…but now i do it in its entirety love you

  • I had to stop doing exercise do to asthma, but now I thought I would try to workout again. It was hard to do but I did it. Had to keep stopping was out of breath, but I kept going. Thanks, Leslie!❤️

  • Hello,Leslie! I am Inácia from Brazil. I want to thank you cause i love your walk,walk,walk.I has gained much weight and my body aches all the time, since when i wake up til i go to bed.Some people think I exagerate.I can`t do hard work out then i find out your exercises and i love it!!! I do twice in a day and i ma feeling much better.God bless you!

  • I found earlier a weeks worth of exercises for weight loss but cannot find it again. Could you let me know what it is or where I can find it again?

  • Lesly, first, thank you for this work out. And then, let me tell you that i walk every other day mixing it with real side. Walks…. And I have not loose a single pound. What do I do?

  • why does this have so much potential to be remixed? Its amazing for someone to edit this with some techno dubstep. Damn even a little auto tune. lol

  • hey.
    please tell me which treadmill ia better?
    1) Jogway T18A treadmill.
    2) Daily youth GT5 treadmill.
    please search on internet and check spec and let me see.

  • He didn’t address a point: When the body adjusts to running, does it burn fewer calories than walking? The body probably adjusts to walking also. So running burns more calories than walking, even when the body adjusts. I won’t give the video a thumbs up or down.

  • Yes stay consistent that’s the key
    Became vegetarian in Sept 2019 and lost 20lbs till April 2020 with moderate workout ( 3 days a week of 40 mins cardio )

    Next goal to reach 185 lbs

  • People, who now at the time of quarantine cannot go out for run lemme tell you all,I have literally made my two bedroom hall as my runway track and I manage to run about 8km a day and it really feels amazing.My all friends used to laugh at the beginning but now seeing my consistency everyone is thinking to give a try.
    P.S:-I never do hardcore exercise neither I like it buh yes Over the time I have developed love for running.Everyone deserves to feel beautiful

  • Great video Anwesha..! I used to work out and lift weights 7 to 8 years back.. I was a fit.guy then.. then I left working out.. now I want to come back to working out and it’s so difficult for me.. I will start with this.. thanks..!!

  • Started today. After walking for many days…… feeling very good…..thanks mam. You are wonderful coach… recommend to many of my patients as well…..God bless you