5 Significant Reasons to test Interval Walking


30 Minute Indoor RUN + WALK (5 Min Run + 1 Min Walk Intervals) | The SECRET to My RUNNING Success

Video taken from the channel: Pahla B Fitness


Science Says 1 Minute of this Exercise is = to 45 min. of Jogging

Video taken from the channel: Bob & Brad


Interval Training 10 Minute Walk at Home Routine | Fitness Videos

Video taken from the channel: Walk at Home by Leslie Sansone


40 Minute INDOOR WALKING + RUNNING Podcast | Why Do You RUN? Walk + Run with 30-Second Intervals

Video taken from the channel: Pahla B Fitness


7 reasons to try interval training

Video taken from the channel: Mayo Clinic


Interval Walking (Why & How!): Interview w/ Katy Whitmore, PT {Fitness Friday}

Video taken from the channel: FemFusion Fitness and Pelvic Health


20-Minute Interval Run Workout

Video taken from the channel: The Run Experience

Below are the top 5 reasons to try interval walking. It Can Improve Physical Fitness Levels Most of us have that one person that we always admire when it comes to fitness. It is easy for a non-exercising person to get conditions such as high blood pressure or stroke, but it is hard for a physically fit person to get such conditions. Walking is great for your health.

Interval walking is even better. These are the top 5 reasons why it is especially beneficial for you. 1. It helps you to lose weight faster.

By incorporating higher pace intervals into your walking routine you burn more calories than during a walk at a normal pace. Either way, adding just a couple sessions of interval training to your workouts each week is sure to boost your fitness level, accelerate your fat loss and help you beat boredom. Here are 7 reasons to try interval training yourself, plus tips and workouts to get you started. Interval training burn more calories. Frequency: Try the walking workout listed three to five times per week, depending on your fitness level.

Beginners should do fewer days, while intermediate to advanced walkers can safely do more. Intensity: Walk at a brisk—not leisurely—pace. Don’t worry about what your pace really is, but do pay attention to your overall intensity. If you’re walking to lose weight, interval walking can help you reach your goal faster.

Intervals are intense bursts of vigorous exercise, so they burn calories in about half the time as steady-state workouts, according to a December 2017 study published in Biology of Sport. Interval walks rev up your calorie burn and metabolism more than easier, steady-paced walking. They’re also a great way to gradually increase the intensity of your walking workouts. For the fast interval, walk as if you’re late for a very important appointment, Stanten says, but don’t go so hard that you can’t use short phrases to communicate. Walking can strengthen and shape your legs, as well as tone your calves, quads, hamstrings, and lift your glutes.

To improve body tone further, try walking on a hill or inclining your treadmill. Interval training is simply alternating short bursts (about 30 seconds) of intense activity with longer intervals (about 1 to 2 minutes) of less intense activity. For instance, if your exercise is walking and you’re in good shape, you might add short bursts of jogging into your regular brisk walks. The 30-Minute Interval Walk: Level 1. With a week of walks behind you, it’s time to turbocharge your calorie burn. (And if you happen to be starting today, feel free to jump right in, or check out past workouts.) Today, you’ll do the first of the three 30-minute interval walks that are part of the SilverSneakers Million Pound Challenge. Six-Week Beginner Walking Plan Power Intervals –Power walk: 30 secs –Easy walk: 1 min Repeat 4–6 times.

Easy walk 3–5 mins For ongoing health and energy, try to walk at least 30 minutes a day, five days a week. As you’ve learned in this program, vary your speed, course and time to challenge yourself and to keep your program.

List of related literature:

The number-one reason why people stop walking—and stop benefiting from all the life-saving, weight-reducing, cardiovascular, stressreducing, and mind-clearing effects—is that they lack consistency in their walking program.

“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

Interval sprinting maybe suitable for depressed patients because it can

“Belly Fat Breakthrough: Understand What It Is and Lose It Fast” by Dr. Stephen Boutcher
from Belly Fat Breakthrough: Understand What It Is and Lose It Fast
by Dr. Stephen Boutcher
Gallery Books, 2014

It is useful to remember that the number-one reason given for not participating in exercise is time.12 These facts, and the historical frame of reference provided by evolutionary movement patterns, create a problem.

“Textbook of Natural Medicine E-Book” by Joseph E. Pizzorno, Michael T. Murray
from Textbook of Natural Medicine E-Book
by Joseph E. Pizzorno, Michael T. Murray
Elsevier Health Sciences, 2020

To begin with, one might walk at a pace that is slower than usual, to give oneself a better chance to become fully aware of the sensations of walking.

“Mindfulness-Based Relapse Prevention for Addictive Behaviors: A Clinician's Guide” by Sarah Bowen, Neha Chawla, G. Alan Marlatt
from Mindfulness-Based Relapse Prevention for Addictive Behaviors: A Clinician’s Guide
by Sarah Bowen, Neha Chawla, G. Alan Marlatt
Guilford Publications, 2011

It is useful to remember that the number one reason given for not participating in exercise is time.11,12 These facts, as well as the historical frame of reference provided by evolutionary movement patterns, create a problem.

“Textbook of Natural Medicine E-Book” by Joseph E. Pizzorno, Michael T. Murray
from Textbook of Natural Medicine E-Book
by Joseph E. Pizzorno, Michael T. Murray
Elsevier Health Sciences, 2012

During the first few months, intervals of faster paced walking can replace slow walking.

“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

The second group walked continuously—at a moderate rate—for the whole 60 minutes while the third group, the interval walkers, alternated three-minute repetitions of walking at low and high intensities.

“Exercise Is Medicine: How Physical Activity Boosts Health and Slows Aging” by Judy Foreman
from Exercise Is Medicine: How Physical Activity Boosts Health and Slows Aging
by Judy Foreman
Oxford University Press, Incorporated, 2020

And more walking leads to increased speed and distance, provides better coordination of gait, increases cardiovascular health, and an upward spiral of recovery is set.

“Stronger After Stroke: Your Roadmap to Recovery” by Peter G Levine
from Stronger After Stroke: Your Roadmap to Recovery
by Peter G Levine
Springer Publishing Company, 2008

Traditional interval training (e.g., alternating between high and low intensity, which consist of cardio and/or weight training) Sprint interval training (e.g., the 10-minute format detailed, which can be done on a bike, running, or rowing machine, etc.) Meditative movement (e.g., yoga, Tai Chi, etc.)

“Heal Your Drained Brain: Naturally Relieve Anxiety, Combat Insomnia, and Balance Your Brain in Just 14 Days” by Dr. Mike Dow
from Heal Your Drained Brain: Naturally Relieve Anxiety, Combat Insomnia, and Balance Your Brain in Just 14 Days
by Dr. Mike Dow
Hay House, 2018

BENEFITS AND DRAWBACKS: Walking is fundamental to the human experience: It is our primary way of moving about.

“3 Minutes to a Pain-Free Life: The Groundbreaking Program for Total Body Pain Prevention and Rapid Relief” by Joseph Weisberg, Heidi Shink
from 3 Minutes to a Pain-Free Life: The Groundbreaking Program for Total Body Pain Prevention and Rapid Relief
by Joseph Weisberg, Heidi Shink
Pocket Books, 2005

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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  • Leslie am from Grenada love to walk with u and nick tammy etc my waistline get small in week two challenge love u doll am going for my summer body to fit in my costume can i get a walk tee shirt love u doll u are so awesome

  • Hey ma’am
    Please help me…
    My 2mile race on 9th October ( 2mile within 14min compulsory)
    And now timing is 16 min 5to10 sec…
    Please help me to get under 14mins or less…
    Please help.i have only one an half month…..

  • New to exercise? �� Get STARTED with my FREE 14-day exercise plan specially designed for beginners. It’s fast, fun + effective: http://pahlabfitness.com/get-started/

  • Thanks! Loved it. Thanks to my wonderful daughters for getting me hooked on these! So much easier with a pro like you guiding the way!

  • I used this as one of My training runs for my 5k every other day and the next days I run an hour well dehydrated and take water during the hour. Is this ok way to train for a 5k? I change up the 30 minute training each time. I love your videos!! Thanks so much.

  • Saw this workout in the app. I just wish i knew what her pace exactly is for 3/10 6/10 9/10 etc. Not so i can copy it (ofcourse i cant! Lol) but just as a basis. For example, if my max pace is 5:40. Should that be my 9/10 effort? My average is 7- 7:15, should that be my 6/10?

  • Would love more 20 minute HIIT running outdoor workouts.

    I appreciated how you coached us w techniques like, “chest up,” “use those arms,” “watch your footing, it can get sloppy at this point,” “last one, rest, but I’m not going to let you walk just yet.” Made it feel like you we’re already there.

    Maybe have a challenge? 20 minute, adding a minute a day until 30 minutes.

    Thanks again!

  • Did it! Love it! Now it is such a short time, my mind says to me, “Now we can do it several times a day!” That’s the way to do it, girlie! Yeah, my self -talk goes like that!!

  • I wish I could run outside but my country is horrifically dangerous
    Just taking a step out my front door gives me a 50 percent of chance of being attacked
    That’s why I love these videos and they help me a lot
    Cannot wait to get fit again with you

  • 9 out of 10 effort still looked like a jogging pace. People use the term “sprint” way too loosely. If you’re truly sprinting you shouldn’t be able to do it for more than 10-15 seconds.

  • I love this SO much! You’re so positive and encouraging and it has really helped me get out of my funk. I’ve been lifting, playing sports and staying super active since I was a small child, but then I turned 32 last year and felt totally burnt out on fitness for the first time in my life…I finally decided that enough was enough and have been looking for new and interesting ways to get back into it. This is hugely helpful! Please make more of these run alongs! Plus, being able to see the bay bridge while running is a huge plus! ������

  • I’m just guessing here….. you have to use a bike, right? You can’t JOG? Because the video title mentions JOGGING. I don’t have access to a bike.
    But I love you guys’ videos!

  • Good workout and love the discussion on failure. 2 failed marriages, recently lost my job, rock climbing injury. BUT! I have a fantastic partner now (almost 3 years), on track for an even better career opportunity and injury is healing and will return to climbing even stronger. Failure only puts you in the path of success:)

  • I’m overweight and need to lose weight so I’m trying this in my home in place first. Never been a runner it really hurts my calves.

  • Thoroughly enjoy your videos. However your word of advice is requested for jumping Jack and other high intensive exercise for people above the age of 40. As a lot of fitness expert discourage jumping JacKS for people over the age of 40. Waiting eagerly for your reply.

  • Paula, you’re my inspiration. After 11 years of not running, I’ve gone back to it because of your videos. Right now I’m only doing indoor running in my house, but I’m considering running/jogging outdoors which I did in the past for almost 30 years! Thank-you, thank-you!!

  • I remember 3 months ago, I started working out I tried this video. I thought it would kill me. Here I am running through the walk part. Thanks Mrs. P

  • Thank you so much for this! Today was my first run back from in injury in August. I’ve put on a lot of weight and would like to take it off fast (of course) and HIIT workouts seem to be what people recommend. I couldn’t wait to start running again. I’m so happy I found this! ��

  • Just completed my first run today this was exactly what I needed I never thought I was capable of doing something like this (I’m asthmatic and want to do track ) thank you very much ������

  • Went for my first ‘jog’ last night was so tired after just 5 minutes of jogging.
    I’m a cyclist but I’m taking up jogging Aswel. I struggled to walk today my calf’s are tight and sore. When I hear people going for runs 5 days per week I always think that’s a bad thing for your knees and joints as the shock on your body when running is harsh.
    I think once or twice a week is safer.
    As it was my first jog last night and my calf’s are sore today, I’m taking it slow at first, I’ll do it again on the weekend. Once a week at the moment for me is enough, I need to improve on my stamina and to me the MOST important thing to me is the way I jog and getting the foot strike correct

  • So glad my friend introduced me to you a couple of hours ago, now I’m just checking out your various YouTube videos on a Saturday night instead of binging on Netflix

  • I had one I used to do in college. 5 minute jog around the track, gradually increasing speed during the 5 minutes. Run the straits as best you can and jog/walk the curves 5 times around the track. This pyramid looks really fun and plan on trying it out.

  • Pahla, I really enjoy these running and walking workouts, but is there a way to do them barefoot without my feet hurting? I know I could put on running shoes, but would like to try without. Thanks!

  • Are these recommended for ppl with sciatica bcz of a bulging disk..that is in the process of healing and has occurred 7 months ago…but the sciatic nerve still pinch often when stressed…?

  • Woohoo! Thank you so much for this video. It’s more motivating when I run with you and I’m watching your timer verses the timer on the treadmill. I had such a great run today. Thank you! 2020 goal is to run everyday with you. Please share more like this. The scenery is so breath taking.

  • This video is great! I am a new runner, and right now I want to be able to run a 5k without taking walking breaks. I think your videos will really help me get there! Also, I really want to enter a 5k in the spring and finish it in ender 30 minutes. I’ll continue training and hopefully I’ll get there! ��

  • I have always liked to run mostly for stress relief. I got severely injured at work in my 30s and started back last year (41 now) n then broke my foot n ankle (not running) so a little set back to starting again but it is always the best way for me to handle stress. Now that I have pahla I find it’s even more of a stress reducer because I can listen and learn and chat and run, my pace, and feel accomplished.

  • Great information, thanks Dr Bri & Katy, very informative. I do walk quite a lot 3mph pace but will give this interval walking a try

  • I’ve told all my friends and even some strangers about you Leslie. You helped me drop 22lbs in the last month and a half from your various walk videos. THANK YOU

  • DNF= Did not finish = do NOT fail = does not fail!! I am not a runner and do not plan to be a runner. However this video bother to me with all the talk of failure! The progression I went through from being someone who felt like she had to perform in order for people to except her was like it says I must not feel too I do not fail! I do not believe in that word! To me, even entering a marathon is not a failure it is a huge success! Starting a 100 K is a fabulous success The fact that you finished a 100 K is astounding! We do not fail. They are all opportunities to learn! I am really struggling right now. I went on my cruise and I gained 6 pounds! Was it a failure? It used to be in my eyes but now I feel it was a learning lesson! I knew what I did wrong I made those choices, they were poor choices but I made them and they are in my past! Now it is up to me to reach the goal I had reached right before leaving end it will take work! Am I a bit angry? Yes! Point but in no way do I consider myself a failure or that I even failed! I did love this work out and I did the best that I could. I almost felt like when I would go back to walking that you were saying I was failing! I feel that by even trying to do the work out I was trying thing! Oh well! It just was a bit bothersome to me. I try to take the word failing!!! As you can tell, my phone is failing to hear me or make out my southern accent! Anyhow, love the work out and planned to run longer next time! Just had to say some stuff about my taking failing out of my vocabulary.

  • I started just a couple of weeks ago. I have MS(multiple sclerose) And movement of any kind is good for me and my health. Also sometimes i have anxiety and for that running/walking is good to let my body calm down, to be in my body and let the energy of movement let the anxious energy move so it would not be stuck, so to speak.
    What I also started to do some years ago and want to start doing again soon is just simply walking my stairs indoors for about 30 minutes. Love it. Sometimes to move your body can be done with the simplest things. Indoors and outdoors. ����

  • when we were boys my dad got tired of whipping us everyday and made us do deep knee bends and burpees by the 1000s.. i was already an olmypic athlete, my brothers wer all americans,, and it ruined our knees from them..we would have much preferred to be spanked.. my poor parents..we deserved it ALL

  • ജീവിതത്തിൽ പെട്ടെന്നു ഒരു side തളർന്നു പോയതിനാൽ ഇനി നോർമൽ ലൈഫിലേക് മടങ്ങി വരില്ലെന്ന് കരുതിയ അമ്മയെ ന്യൂലൈഫ് ഫിസിയോതെറാപ്പി ഹോസ്പിറ്റലിലെ ചികിത്സയിലൂടെ ഭേദമാകുന്നു.. കാണുക എല്ലാവരിലേക്കും ഷെയർ ചെയ്യുക.. നിങ്ങളുടെ ഒരു ഷെയർ മറ്റൊരാളുടെ ജീവിതം തന്നെ മാറ്റിമറിച്ചേക്കാം ��������

  • Hi Leslie I watch your videos an I must say thank you cuz I couldn’t even put on my underwear good without getting pain now I don’t no where this energy come from thanks am feeling like a instructor

  • My routine is a bit different, but I think it accomplishes about the same thing. I do a daily 6+ mile walk, and have 8 pretty good hills spaced throughout my walk. Each hill is steep enough to leave me breathless by the time I reach the top. Then I walk back down and slowly recover. Then I do some easier walking at a 2.6 mph. I do pattern of exertion and recovery throughout my whole walk. Before each climb, I take several sips of a well balanced electrolyte drink, since I sweat profusely in the heat. My Fitbit today said I was 8 minutes in my peak zone, 44 minutes in my cardio zone and 77 minutes in my fat burning zone. My speed is not that impressive, but since I am walking 2+ hours in Georgia heat in mid July and I am 73, I think pushing any harder would be counter productive for me. But regardless of your age, try working in some hills on walks if your health allows it. They really work your core and build strength and endurance. I started out with back pain, and it is now nearly gone. I am hoping to see improvements in my blood work come September, so keep your fingers crossed for me. It is worth the effort, I would say.

  • I’m an advid fitness person but not a runner. I’m going to try this out because I like the idea of the intervals. I like the coaching aspect. I miss SF I would take long walks in the Bay. It’s so amazing there!

  • Hi Pahla! I’m LOVING your workouts!! I’ve been using the running/walking ones mostly. Sometimes I can get through the whole 40-50 minute ones doing what is specified (walking or running) and sometimes, I wimp out and walk during some of the run times. I find I’m much more able to run for the times inside than I am outside. I wonder if that will change as the weather cools off. Pahla, I’m wondering if you’ve done any videos using a weighted body bar. I’m presently using as 12 pounder and having success, but I don’t love the instructors as much as I do your videos. Anyway, just wanted you to know how much I appreciate your videos!

  • I love your run + walk workouts. They have been very instrumental in my rehabbing of my ankle, that I broke 14 months ago. I just turned 60 yrs old in August and had never ran before. Even though my ankle is not 100% and still hurts, I was able to complete a 5k fun run last weekend. I ran what I could, but was so excited to finish. I don’t know if I will ever be able to run distances now, but this has been wonderful. Thank you for these videos. I can’t do them in place, because they bother my foot, but I can walk and jog through my house. Can’t wait to try your podcasts outdoors.

  • Still one of my faves to cobble together with other shorter routines. It’s so easy to follow and simple movements, but REALLY gets the blood flowing and the HR up if you push yourself. Love it!

  • I walked/jogged for the 40 minutes. I jogged more than I walked. This is the first time i have kept moving for 40 minutes. Thank you so much.

  • This was everything!!!! I need to use this time as my me time and make the rest of my days less selfish and thinking that I deserve more to myself when I’ve been neglecting my friends a lot recently. I’m an only child and it’s very odd how you grow up so selfish and you also think in that way too. Thank you so much for this awesome jog and walk and your words of wisdom.:)

  • Being a kid in the 70’s and having epilepsy I was told I could not fo anything. iI realized this was a lie however running never crossed my mind… Especially after I destroyed my lower half of mu right side. I have 10 pins and 3 plates holding my ankle together. I am 55 and running!!!!

  • All boring exercises, alternative just play squash for an hour, twice a week, making sure first you warm up and stretch, play, cool down, stretch.

  • Guys! I strongly encourage you to run outside if you can instead of a treadmill (preferably on a track or field for a lower impact on your joints), your endurance training will be much better in a non-temperature-controlled environment and you use your hamstrings more. Good luck!

  • Since I jogged for 55 mins yesterday, I was going to do weights today. BUT I couldn’t wait to try your new walking/jogging workout. I still love the 30 sec interval. This workout went fast today. I enjoyed your “common sense & confidence boosting” talk today. I don’t know if you remember, last year I said I don’t run, I don’t like running. Then I told you that you have converted me. I really like running and it’s part of my regular workout routine now. I run to build up my endurance, my heart, and my lungs. I run to get an overall body tone. I run to have a more powerful cross training regiment. Most fun about running…I don’t have to worry about “fancy” steps. I just take off and go. So glad you’re back and thank you for being there for us Pahla!

  • Hello Pahla. I just found your channel today and from what I have browsed so far, I love your videos and your motivational conversation. I have a few questions about this running in place method. It seems that your muscles work differently when running in place rather than moving in a forward motion. How does your method translate to running while moving? Also, in this video, you are barefoot and I was wondering how that affects how you run outside with shoes?

    Anyways, great videos. I am amazed how you can talk while running. I can’t talk at all because I am too busy trying to breathe. Ha Ha. I listen to podcasts all the time, and I just subscribed to yours and look forward to listening to you while I run. Thank you so much.

    Simon A.

  • I appreciate indoor running workouts because….  I can’t find a slow enough friend who will allow me to tie onto her to run outdoors!  Remember, the blind chick here!  Just wanted to let you know that every workout is a pod cast for me!  And, this was great!  I started off with 30-30 intervals walk/run, then 60-30 run/walk, then 30-60 run/walk as I neared the end.  Thanks!  I’m on board for the mini-challenges!  I work out to feel stronger than I ever have!  To manage my diabetes!  To get thinner and trim!  To work out stress….  Been diabetic since age 3, age 52 now and it can make me angry and depressed.  Exercise is much better than feeding my emotions!

  • Dear Bob and Brad, have always
    enjoyed your efforts. With your
    disgustingly overpriced BOOYAH
    stick ( a length of pipe ) you have
    managed to invert all your efforts into
    a grotesquery of outright swindling.
    Shame on you.

  • Thank you Miss Pahla. Great information. I now know how to run according to what my goal is for that particular time or event in my life. Appreciate it!

  • Hi Pahla, welcome back! I have a question. If I broke up my 30 mins 60 mins running workout into 3 equal segments (10-10-10 or 20-20-20) done throughout the day because of time constraint. Will the benefit be less than if I was to run the whole 30 mins 60 mins at one time?

  • Mom and I really enjoyed this in our mini lunch break, working from home. Does anyone know how much calories you’d burn doing this work out?

  • Subscribe to our YouTube channel for updates on new workout routines!

  • I LOVED this workout! I thought it was so important to hear how your found the insight to learn from your failures. I taught for over 30 years and one thing I stressed is that mistakes are lessons to teach you that your approach was incorrect or that there had to be another way to tackle your problem.

    My failure in this ‘running thing’ was in trying to do too much too soon. It was brand new to me ( I NEVER really ran in my life…not even in grade school) and when I started your programs I loved it. I ended up with achilles problems, and plantar fasciitis pain. What I learned is that even though I loved the new sport, it was more important to take days off than to push through the pain. Now I only do your running programs two-three days a week, rather than every day. On the other days I do weight training or stretching exercises. I also may get in a 1-2 mile walk on my ‘off’ days. I just hated the idea that it was too much for me to run everyday at my age (69). Now I realize that I’m never going to really put myself in a race situation because it’s not really something I aspire to. However, I still have the hope of entering a 5k with our youngest son who runs. He will run it, but I’ll never run the whole thing. However, I will run/walk it and really feel accomplished if I make it to the finish line!

    Please keep your wonderful videos coming. They’re great and so are you!

  • Best segment ever done it for two weeks and eating high fatty foods still reduced upto 2 kgs and then switched to vegetables and now lost 5 kgs and the truth is I got enough sleep at all 4 weeks

  • Fellow uncoordinated gal here ����‍♀️ my parents have told me that they thought I’d never be able to run or ride a bike because I was so lanky and uncoordinated as a child. Running has proven to myself that I am athletic and I am capable of exercise and (some) coordination! ��

  • Uhhh love it!!!!
    Did the entire work out on the treadmill.
    Big fan you guys are great!!
    It help a lot to keep me motivated to run even indoors!
    Keep it going

  • This is the perfect workout for someone like me. I have thyroid problems that affect my heart rate so I can’t do high intensity workouts. I’m so happy I found this.

  • Ive watched this walk / run a few times and I agree so much that this allows me “me time” and “selfish time” but also that it is a time that my family respects.

    They will run in on anything else, having a shower, making dinner, sleeping (they are pretty young) but the work out I do in the evening is my absolute me time that has to be respected. And I get to run, which I am starting to enjoy more and more.

    It means I can just roll my eyes when they are incapable of letting me finish a phone conversation instead of getting furious like I used to.

  • Oh my goodness, I feel so energised, I don’t do exercising but this is amazing and is going to become a regular part of my weekly routine, thank you �� x

  • I’m generally an outside walker but am in mandatory isolation due to the coronavirus and may I say how much I really appreciate your work outs. I am 71 and can do them they raise more of a sweat than my usual 5 mile walk does. Thank you so much!

  • You are just amazing Leslie love u a lot thank you very much for uploading these useful videos especially for ladies thank you Leslie god bless you I suggest any one can do this walking exercise any where without pain and with a happy smile

  • I just want to say that I’m glad I looked up running workout and found this! This gave me a push to run right now and keep up to the best of my ability. Better than without this video. Definitely saving this to my library and playing it each time I go for a run

  • Hey Pahla. I started running last July (2017) with your youtube videos. I was 250 pounds, unable to breathe well when I would try to bend to tie my shoes, and starting to give up hope…. Your workouts and your kind, positive and friendly disposition kept me coming back. I am now down 36 pounds and am able to breathe freely again! I am hopeful that I will be able to double my weightloss over the next year. You are a blessing Thank you so very much.


  • Love love love Leslies video’s, so upbeat and motivating, I start out doing one video and I enjoy it so much I do another one, I feel fantastic after it. I used to have a sore arm carrying my big handbag no doubt and sore shoulders but after doing Leslies videos for a few weeks the pain had gone away. ����❤

  • I have been doing these walking workouts for over three years. I am type 1 diabetic and before starting these simple workout was 220 pounds. I am now at 171 which doesn’t sound like a lot but with insulin weight loss is harder than ever. She is right if you start here, you feel better. I now do these every other day and do weight training on the others. I thank her because I am no longer looking at the pump and my blood sugar is stabilizing. Thanks Leslie!! You rock!!!

  • So thankful to find a video where I can get a good cardio workout and not damage my arms. After multiple surgeries on shoulder and upper arm it is scary to try most other workouts. Thank you!

  • I love Leslie’s personality. I can be down in the dumps feeling sad, but when I put on one of her workout videos it all goes away. Thank you for spreading the sunshine.:)

  • I love these videos. They actually get me excited to move and that’s saying alot. I can’t seem to find the cool down video she refers to in this segment. Can someone share this with me? Thanks in advance!

  • This is generally my go to video along with some workouts with Joanna Soh. I’ve been working out to these everyday. Started out at 10 mins and then put this on loop plus a few others and have built my way up to 2 hours a day. As someone who was 113 kilos, i am now down to 108 after 5 weeks.

  • do you think this will help me loose weight? i don’t like my bod too much and i want to loose belly fat and get stronger legs and all that stuff. I know the recommended amount for running to burn calories is 30 minutes but i was wondering if anyone has lost weight from like doing the things done in the video?

  • Wow! That went fast! So much of your talk resonated with me, including being the youngest child who never won! Lol! I’ll have to follow up on FB! ������

  • Seems to mimic Marine Corps Basic training, just were made to do it…much longer periods of time so it seemed…then again was 20+ years ago.

  • I just completed my first exercise and it was great. I’ve decided to make some lifestyle changes and get this weight under control. I’m hoping to become a runner, gain endurance and strength. I’m excited to see where it may take me.������

  • Thanks for this workout. I love it when you talk throughout workout. I find it very relaxing. I’m a middle child & it has its hurdles too. My dad was very athletic and felt competition was healthy. Luckily I was a strong kid & excelled at swimming & always had that athlete mentality, so I was very lucky that way. I did feel pressure at times but feel that’s all part of life. Glad you are and feel like an athlete now as it is a great feeling and you help so many of us.

  • First day,It feels great and horrible at the same time..
    But I enjoyed a lot.I was able to finish only half..��������
    Don’t give up it will be easy someday.����

  • Just completed this work out! Was really good and I felt like I had a running partner the whole time �� thankyou for these videos.

  • From Pomona, Cali — just finished this follow along workout today at the gym. IT WAS GREAT!!! BTW I’m new to your channel. Please �� more follow along running workouts for beginners w/ different trainers.��

  • Good workout this morning
    I was wondering what this might be in miles, I didnt have my step counter on and I’m in a workout challenge measured in miles. Thanks again for the wise words regarding time alone minutes being important on many levels.

  • Omgosh this is wonderful I never liked working out and excercing but this is greattttt I made it thru the whole video and I felt so strong thx

  • I really appreciate this post. Need to do more low impact cardio like this. I do your other low impact hiit cardio workout and I love it! Dealing with a proneal tendon issue now and perhaps this type of walking will help get my cardio in.

  • You are not building fitness during the 20 second sprints. You are building it during the 2 minute recovery periods. The normal pace but with your tank emptied. That’s when fitness levels are raised.

  • Thank you so much for the info guys! Keep it up! I’m a combat sports athlete and triathlete, and I have gained more sound information from you gentlemen, especially in injury treatment and prevention, than from sources produced from my peers. Do you all happen to have a link to the cardiovascular study?

  • Thank you so much for tour videos! I learnt to run from you even though I never ever enjoyed it but you made it so easy that I enjoy it now! I only started exercising since April 2020 and came across your videos in June! Thank you and please keep making running + walking videos!

  • This was really a great workout for all levels. I’m just starting out and was able to adjust my pace. Loved the rating system 3 out of 10 or 6/10. I also appreciated that not every 6/10 will be the same for us each day. Helped keep me motivated and encouraged. Thank you for a great workout!

  • A request with constructive comments: I love this workout, I feel motivated and receive reminders about form and breathing. I am requesting more follow-along run workouts free of background music. I don’t do the other follow-alongs because I do not care for the music, so I find it distracting.

  • Love love love your run/walks! I workout in the mornings and do a run/walk with you in the evenings to add more steps and burn a few more calories without overtaxing my body. My cardiovascular endurance has really increased and I always look forward to running (well actually jogging lol) with you! Thanks a bunch for your videos!

  • I have a friend that lost over 100 pounds, starting running slowly then built up. She runs marathons all the time now. She is 62! I used to be in really good shape in my late 40’s, worked out every day, plus ballroom dancing. Then, menopause hit. Became a caretaker for my mom until she passed away. Unbelievable stress. I gained 40 pounds quickly, no energy, now close to adrenal crash. I am now in my late 50’s. Just found your channel a few weeks ago, and decided to start small. I have never been a runner, just do a little at a time (have back issues). Thanks for your talks, I find them to be very inspirational:)

  • Love this 1:5 workout! This time last year, I was 50lbs heavier and did not like jogging. Now I have more energy and jogging is one of my favorite workouts. I’m still 20 lbs away from my goal and hope to start jogging outdoor by next spring. I may not comment on every one of your workouts but 90% of my workouts are yours. Your first marathon “failed” is not a failure because you did not quit running. You became a wiser and better runner. You taught me to run/jog safer and because of that, I ended up enjoying it! Thank you Pahla!

  • Could you also please answer: ‘what does it mean when one finds her abdomen tightened, a pressure in the anal area and legs aching after walking for 15-20min?’ And what can be done to reduce it?

  • Turned 70 this week and have been working out (mostly low & high impact) aerobics for the last
    36 years. Never thought about jogging indoors until I found Pahla B. An indoor run allows me to keep my heart rate high without the danger of falling during an outside run falling is a real issue for older women. This is my favorite video so far! Thank you, Pahla B!

  • Holly, Morgan and Nate you are making the difference to many runners especially now a days where some of us are working out from home!!

  • Did this work out this a.m. Love your walk/run work outs. Started a few weeks ago with the 5k 1 minute walk, 1 minute run interval. I’m 64 and lost 27 lbs about a year and a half ago. Your work outs are great. I cannot believe how great I feel. You ARE the Queen B

  • So. I’m a really really bad runner I was always better at short distance sprints when I was younger.. I’ve started doing this workout in quarentine lock down outside as its one of the only reasons you can go out and after 7 days of doing it every day my left knee really hurts like under my knee cap… Is this a running injury I dont know or I’m just so unfit

  • Great workout pahla. I did a good bit of the jogging but I will definitely have to come back to this one again and again so I can get in shape for ALL the runsbut I made it to the endhaha

  • One study showed people SAID they’d stick with it. I expect better reasoning/evidence from Mayo Clinic. In the world of fitness people saying they are going to do something means very little. How many ACTUALLY stick with it compared with steady state?

  • Wow this was a good one. Thank you for the “fail” outlook/advice. In This workout I did the first combination as five minutes run one minute walk and the rest was four minutes run, two minutes walk. I don’t consider this a fail I consider it a success for moving the entire 30 mins! Next time I’ll do 2×5 min run and work my way to all 5 min walk. But boy were my hips ever sore after this!

  • Wow. I mean your videos are truly inspiring and they’re a great source of workout. I just finished this video and ran the whole time; I did intervals with five minutes of jogging/running and then one minute of high knee jogging. I also watched another one of your videos and ran for 25 minutes. In total that adds up to 8km today. I usually run outside but the weather wasn’t that great today and I really wanted to get my workout for the day so I searched on youtube for exercising videos and your channel popped up and I am truly grateful. And it’s also really fun to run with your stories in the background. Thank you and keep up the good work❤️

  • I started with the walk/run on Sunday 1/19/20 and I did the 1 min walk/20 sec run. That was a little challenging for me. I said I would stick with it and made a goal to do it backwards. Running for 1 min and walking 20 sec. I gave myself a month to complete that task. OH MY GOSH I found this workout yesterday and contemplated very hard on when I should actually try it. Laying on my couch last night there I am trying to convince myself to do it tonight. I did the walk/run that morning but wanted to workout again. Very long story short, I got up and put on my workout wear and started. My legs were killing me. I finished and felt fantastic and also laughed because I completed my goal in a couple of days. Next goal set is to complete the whole thing jogging. Oh boy!! Wish me luck. Lol

  • I lost over 20lbs in two months. Just visit a website called *Next Level Diet*, choose the foods you like and they will provide you with 30-DAY diet plan and training plan. Finally I got my six pack:D

  • Nice to see you back!! I like this new run/walk workout regimen. And I’m going to look into the podcasts. Like running with a friend, but still being alone, which is how I like my running.

  • Completed and really enjoyed it. My last goal was to quit smoking and I am now 2 weeks shy of being 9 months smoke free. I was never able to run, or in my case jog, for any length of time before I quit and I have completed most of your running workouts except for the 10K. I love your walk/run workouts and love how they make me feel. I also would like to be able to run outdoors. It is a shame that I waited till I turned 60 to find out how much fun jogging is. If this is the best that I can do, I am forever grateful to you for providing me with these motivational workouts. Thank you so much.