10-Minute BEGINNER Walk and Jog Interval Workout

Join Sunny Trainer Sam Candler as he leads you through a 10-minute walk and jog interval session.

2 min read


10-Minute BEGINNER Walk and Jog Interval Workout



Looking for a quick workout to fit into your busy day? We've got you covered! This 10-minute walk and jog interval session, led by Sunny Trainer Sam Candler, is the perfect solution. Whether you're just starting your fitness journey or looking to add variety to your routine, this workousamt is designed to help you find your comfort zone and then challenge yourself to push just a little further. Let's get moving!

Workout Length

10 minutes

Workout Level


Product Used



Sam Candler


Why Choose a 10-Minute Interval Workout?

Interval training is a highly effective way to improve cardiovascular fitness, burn calories, and boost your overall health in a short amount of time. By alternating between walking and jogging, you engage different muscle groups and keep your heart rate varied, which can enhance endurance and speed up metabolism.

The Workout Plan


Start with a brief introduction to set your intention for the workout. Remember, the goal is to push yourself, but always listen to your body and stay within your limits.

Brisk Walk

Kick off with a brisk walk to warm up your muscles and get your blood flowing. Walking at a fast pace helps prepare your body for the more intense jogging intervals ahead.


Transition into a light jog. This is where you'll start to feel your heart rate increase. Focus on maintaining a steady pace that feels challenging but sustainable.

Brisk Walk

Return to a brisk walk. This active recovery period allows you to catch your breath while still keeping your body in motion.


Pick up the pace again with another jog. Try to maintain or slightly increase your speed from the previous jogging interval.

Brisk Walk

Slow down to a brisk walk. Use this time to recover and prepare for the final push.


Finish strong with one last jogging interval. This is your chance to give it your all and push just a bit harder than before.


Conclude the workout with a cooldown period. Slow down your pace and let your heart rate gradually return to normal. Stretching after your workout can help prevent muscle soreness and improve flexibility.

Tips for Success

  • Hydrate: Make sure to drink water before, during, and after your workout to stay hydrated.
  • Dress Comfortably: Wear breathable clothing and supportive shoes to ensure comfort and prevent injury.
  • Listen to Your Body: If you feel any pain or discomfort, slow down or take a break. It’s important to avoid overexertion.
  • Consistency is Key: Aim to incorporate this workout into your routine several times a week for the best results.

Start Your Fitness Journey Today!

Embarking on a fitness journey doesn't have to be time-consuming or complicated. With this quick and effective 10-minute walk and jog interval workout, you can make a significant impact on your health and fitness. So, lace up your sneakers, find your comfort zone, and challenge yourself to push a little further. Join Sunny Trainer Sam Candler and start your journey towards a healthier, fitter you today!

Final Thoughts

Remember, every step you take is a step towards a healthier lifestyle. Consistency and determination are your best allies. Whether you’re a beginner or an experienced exerciser, this 10-minute workout is a great addition to your fitness regimen. Keep moving, stay motivated, and enjoy the process!


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