Jeffing is a method created by US Olympian Jeff Galloway that mixes running and walking in intervals to help you cover more distance for longer periods. When you switch between running and walking this approach builds endurance and speeds up recovery while letting you stay active without pushing too hard. This 25-minute workout takes inspiration from Jeffing and requires no equipment making it ideal for packed schedules or holiday routines. Head outdoors to breathe some fresh air and work your entire body in a quick and efficient session.
How Australian Runners Can Benefit From Jeffing
Australian runners and fitness enthusiasts can greatly benefit from the Jeffing method. Alternating between running & walking builds endurance and promotes faster recovery between high-intensity efforts. Using intervals challenges your cardiovascular system in bursts and improves heart health while increasing overall stamina. Incorporating Jeffing into your routine keeps you motivated & prevents overuse injuries while making your outdoor workouts more enjoyable.
Bodyweight Jeffing Workout for Everyone
This Jeffing-inspired bodyweight workout needs no gym equipment & works at your own pace. It mixes running and walking intervals with functional exercises that strengthen your upper body & lower body & core. Brisk walking raises your heart rate and burns calories while improving cardiovascular fitness. You can adjust the running speed or add an incline to match your fitness level and enjoy the mental benefits of outdoor movement.
25-Minute Jeffing Workout Plan
| Interval | Action | Duration | Intensity |
|---|---|---|---|
| 1 | Walk | 30 sec | Conversational pace |
| 2 | Run | 60 sec | 70% max pace |
| 3 | Walk | 30 sec | Slightly faster pace |
| 4 | Run | 45 sec | 80% max pace |
| 5 | Walk | 20 sec | Slightly faster pace |
| 6 | Run | 30 sec | 90% max pace |
| 7 | Walk | 10 sec | Recovery |
Extra Challenge: After each walk interval, complete the following before the next run:
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- 10 push-ups
- 10 squats (or jump squats)
- 10 sit-ups
Health and Fitness Benefits
Walking in nature while doing Jeffing intervals can lower anxiety & improve your mood by releasing endorphins. Brisk walking works better for cardiovascular fitness than just counting steps because it strengthens your heart & lungs and muscles. When you add functional exercises to your walk you can strengthen your shoulders & arms and chest and abs and hips and glutes and legs. You don’t need a gym to get a full-body workout and burn calories & reach your daily activity goals in only 25 minutes.
