We're going for a WALK with manageable RUNNING intervals, while we talk about the best way to TRACK PROGRESS toward your health and fitness GOALS.

Warm Up:

High Hand High Knees

Booty Kicker Arm Crossers

Difficulty:

Level TWO

Equipment:

NONE / BODYWEIGHT

Time:

30 minutes

My Stats:

3400 Steps

275 Calories Burned

Resources:

You Don't Have to Eat HEALTHY FOOD to LOSE WEIGHT Podcast ➭ https://youtu.be/lr-eW2tlZ4w

🏃🏡 Learn to RUN at HOME Workout Program ❤ Free Week ➭ https://goo.gl/kqjMxJ

WORKOUT SETUP:

Interval timer is set for 1 minute of WALKING and 30 seconds of RUNNING; you're welcome to use the intervals the other way around!

MAIN WORKOUT:

WALK + RUN; repeat. :)

Cool Down:

https://youtu.be/V2CTHi7R6Pc

Be sure to leave a COMMENT, I love to hear from you!

★ FACEBOOK: http://goo.gl/zBKGjy

★ SOUNDCLOUD: https://goo.gl/jvjZVB

★ iTUNES: https://goo.gl/R3Wfnb

★ INSTAGRAM: http://goo.gl/tytrte

★ PINTEREST: https://goo.gl/yZL0bN

★ STRAVA: http://goo.gl/eX8x66

★ KILLER B HIVE PRIVATE FACEBOOK GROUP: https://goo.gl/fqtMXU

❤ Pahla B Fitness: Fun Workouts + Friendly Encouragement ❤

I know, it's unconventional advice, but it's TRUE: you can get MORE (and better!) RESULTS from your walk + run program by DOING LESS. During our very BEGINNER-friendly WALKING workout (where we get progressively faster each minute), we'll talk all about adjusting the intensity of your workouts to get the best results for YOU.

RESOURCES:

Advice about taking CUTBACK days: https://youtu.be/d8xaGZ4qgwM

🏃🏡 Learn to RUN at HOME Workout Program ❤ Free Week ➭ https://goo.gl/kqjMxJ

Warm Up:

INCLUDED

Difficulty:

Level ONE

Equipment:

NONE / BODYWEIGHT

Time:

15 minutes

WORKOUT SETUP:

Interval timer is set for 1 minute; each minute walk a little bit faster

MY STATS:

1000 Steps

100 Calories

MAIN WORKOUT:

WALK. That's it! :)

Cool Down:

INCLUDED

Be sure to leave a COMMENT, I love to hear from you!

★ FACEBOOK: http://goo.gl/zBKGjy

★ SOUNDCLOUD: https://goo.gl/jvjZVB

★ iTUNES: https://goo.gl/R3Wfnb

★ INSTAGRAM: http://goo.gl/tytrte

★ PINTEREST: https://goo.gl/yZL0bN

★ STRAVA: http://goo.gl/eX8x66

★ KILLER B HIVE PRIVATE FACEBOOK GROUP: https://goo.gl/fqtMXU

❤ Pahla B Fitness: Fun Workouts + Friendly Encouragement ❤

We're going for a WALK today, Killer Bs, and talking about how you DON'T have to eat healthy foods to lose weight! Generous WALKING intervals with quick bursts (30 seconds) of RUNNING (or jogging or wogging or faster walking - it's up to you!) will get your heart pumping while the podcast topic gets your brain working.

Sponsor a workout with PATREON ➭ https://www.patreon.com/PahlaBFitness

🏃🏡 Learn to RUN at HOME Workout Program ❤ Free Week ➭ https://goo.gl/kqjMxJ

Warm Up:

NOT INCLUDED

Difficulty:

Level TWO

Equipment:

NONE / BODYWEIGHT

Time:

20 minutes

WORKOUT SETUP:

Interval timer is set for 1:30 of WALKING and :30 of RUNNING, which you are totally welcome to do the other way around!

MY STATS:

2000 steps

200 calories

MAIN WORKOUT:

WALK + RUN; repeat :)

Cool Down:

https://youtu.be/V2CTHi7R6Pc

Be sure to leave a COMMENT, I love to hear from you!

★ FACEBOOK: http://goo.gl/zBKGjy

★ SOUNDCLOUD: https://goo.gl/jvjZVB

★ iTUNES: https://goo.gl/R3Wfnb

★ INSTAGRAM: http://goo.gl/tytrte

★ PINTEREST: https://goo.gl/yZL0bN

★ STRAVA: http://goo.gl/eX8x66

★ KILLER B HIVE PRIVATE FACEBOOK GROUP: https://goo.gl/fqtMXU

❤ Pahla B Fitness: Fun Workouts + Friendly Encouragement ❤

Wanna know how to make all your FITNESS WISHES come true? I've got a simple (but not easy!) trick for you! Enjoy this beginner-friendly INDOOR RUN + WALK as a follow-along workout or download the audio-only podcast (links above).

Warm Up:

NOT INCLUDED

https://youtu.be/_nsespdWCbk

Difficulty:

Level TWO

Equipment:

NONE / BODYWEIGHT

Time:

20 minutes

My Stats:

3000 steps

200 calories

WORKOUT SETUP:

Timer is set for intervals of 2 minutes (running for me, you're welcome to choose your own pace) and 1 minute (walking)

MAIN WORKOUT:

RUN + WALK; repeat :)

Cool Down:

https://youtu.be/V2CTHi7R6Pc

Be sure to leave a COMMENT, I love to hear from you!

Sponsor a workout with PATREON ➭ https://www.patreon.com/PahlaBFitness

🏃🏡 Learn to RUN at HOME Workout Program ❤ Free Week ➭ https://goo.gl/kqjMxJ

★ FACEBOOK: http://goo.gl/zBKGjy

★ SOUNDCLOUD: https://goo.gl/jvjZVB

★ iTUNES: https://goo.gl/R3Wfnb

★ INSTAGRAM: http://goo.gl/tytrte

★ PINTEREST: https://goo.gl/yZL0bN

★ STRAVA: http://goo.gl/eX8x66

★ KILLER B HIVE PRIVATE FACEBOOK GROUP: https://goo.gl/fqtMXU

❤ Pahla B Fitness: Fun Workouts + Friendly Encouragement ❤

This great 20 minute WALK + RUN workout is perfect for beginners, as we chat about getting in the BEST SHAPE of your life. What does that mean to you? And how motivating is it, really?

Warm Up:

INCLUDED

Difficulty:

Level TWO

Equipment:

NONE / BODYWEIGHT

Time:

20 minutes

WORKOUT SETUP:

Interval timer is set for 30 seconds; feel free to use the intervals in the way that suits YOU best!

MAIN WORKOUT:

WALKING + RUNNING; repeat :)

Cool Down:

https://youtu.be/kVdXgqSrMsk

Be sure to leave a COMMENT, I love to hear from you!

🏃🏡 Learn to RUN at HOME Workout Program ❤ Free Week ➭ https://goo.gl/kqjMxJ

★ FACEBOOK: http://goo.gl/zBKGjy

★ SOUNDCLOUD: https://goo.gl/jvjZVB

★ iTUNES: https://goo.gl/R3Wfnb

★ INSTAGRAM: http://goo.gl/tytrte

★ PINTEREST: https://goo.gl/yZL0bN

★ STRAVA: http://goo.gl/eX8x66

★ KILLER B HIVE PRIVATE FACEBOOK GROUP: https://goo.gl/fqtMXU

❤ Pahla B Fitness: Fun Workouts + Friendly Encouragement ❤

Wanna know how to RUN FASTER? Here's how: by running faster. :) And also slower. We're tackling short, intense intervals of fast RUNNING with little recovery, and talking about how tough (and necessary) it is to push yourself outside your comfort zone to meet all your running and fitness goals.

Warm Up:

High Knees

Booty Kickers

Side Stretches

Calf Step Backs

Difficulty:

Level FOUR

Equipment:

NONE / BODYWEIGHT

Time:

40 minutes

My Stats:

4600 steps

450 calories

WORKOUT SETUP:

10 minute warm up, 10x 1-minute speed intervals with 30-second recovery, 10 minute cool down

Cool Down:

https://youtu.be/V2CTHi7R6Pc

Be sure to leave a COMMENT, I love to hear from you!

🏃🏡 Learn to RUN at HOME Workout Program ❤ Free Week ➭ https://goo.gl/kqjMxJ

★ FACEBOOK: http://goo.gl/zBKGjy

★ SOUNDCLOUD: https://goo.gl/jvjZVB

★ iTUNES: https://goo.gl/R3Wfnb

★ INSTAGRAM: http://goo.gl/tytrte

★ PINTEREST: https://goo.gl/yZL0bN

★ STRAVA: http://goo.gl/eX8x66

★ KILLER B HIVE PRIVATE FACEBOOK GROUP: https://goo.gl/fqtMXU

❤ Pahla B Fitness: Fun Workouts + Friendly Encouragement ❤

Let's WALK + RUN and let's TALK about running! :) Have you started to think about where your new "running thing" might take you? I've been on a surprising journey with my health, my weight, my eating, my relationship with my body and more - all because I started running! Where do you suppose running might take YOU?

RESOURCES:

Why do YOU Run Podcast: https://youtu.be/zoQhKQShNcU

Warm Up:

INCLUDED

Difficulty:

Level TWO

Equipment:

NONE / BODYWEIGHT

Time:

30 minutes

My Stats:

2900 Steps

225 Calories Burned

WORKOUT SETUP:

Interval timer is set for 1 minute of WALKING and 20 seconds of RUNNING

MAIN WORKOUT:

WALK + RUN; repeat :)

Cool Down:

https://youtu.be/V2CTHi7R6Pc

Be sure to leave a COMMENT, I love to hear from you!

🏃🏡 Learn to RUN at HOME Workout Program ❤ Free Week ➭ https://goo.gl/kqjMxJ

★ FACEBOOK: http://goo.gl/zBKGjy

★ SOUNDCLOUD: https://goo.gl/jvjZVB

★ iTUNES: https://goo.gl/R3Wfnb

★ INSTAGRAM: http://goo.gl/tytrte

★ PINTEREST: https://goo.gl/yZL0bN

★ STRAVA: http://goo.gl/eX8x66

★ KILLER B HIVE PRIVATE FACEBOOK GROUP: https://goo.gl/fqtMXU

❤ Pahla B Fitness: Fun Workouts + Friendly Encouragement ❤

Killer Bs, I'm excited that you are ready to learn the secret to my running success, so let me just tell you straight up: the real secret is the fact that I have FAILED! A lot! :) And I know that's a tough topic!  But today, let's talk about failure - what it's like, why it's inevitable (yeah, sorry about that), what you can learn from it, and why it's not the end of the world. In fact, failing can HELP YOU meet and smash your goals!

RESOURCES:

Smash Your Goals podcast:  https://youtu.be/ZOeCYK7ToME

Learn to RUN at HOME workout program (free week):  https://goo.gl/kqjMxJ

Learn to RUN at HOME comprehensive 12-week workout program:  https://goo.gl/5JirwX

Personal Excellence Coaching with Pahla B:  http://pahlabfitness.com/personal-excellence-coaching/

Warm Up:

https://youtu.be/_nsespdWCbk

Difficulty:

Level THREE

Equipment:

NONE / BODYWEIGHT

Time:

30 minutes

My Stats:

3675 Steps

300 Calories

WORKOUT SETUP:

Interval timer is set for five minutes and one minute; you can choose which one is which, but I used the long interval for RUNNING and the short one for WALKING

MAIN WORKOUT:

Run + Walk; repeat :)

Cool Down:

https://youtu.be/V2CTHi7R6Pc

★ FACEBOOK: http://goo.gl/zBKGjy

★ SOUNDCLOUD: https://goo.gl/jvjZVB

★ iTUNES: https://goo.gl/R3Wfnb

★ INSTAGRAM: http://goo.gl/tytrte

★ PINTEREST: https://goo.gl/yZL0bN

★ STRAVA: http://goo.gl/eX8x66

★ KILLER B HIVE PRIVATE FACEBOOK GROUP: https://goo.gl/fqtMXU

❤ Pahla B Fitness: Fun Workouts + Friendly Encouragement ❤

I have some surprising advice for you, Killer B. If you want to get RESULTS from your workout program (and who doesn't??), you need to CUT BACK your intensity. I'll tell you all about it while we WALK and RUN with gentle intervals!

OTHER RESOURCES MENTIONED IN THIS PODCAST

FREE 5-Day Mini Challenge:  http://pahlabfitness.com/2017/10/22/minichallenge4/

Killer B Workout Programs:  http://pahlabfitness.com/killer-b-workout-guides/

#HOT100 100-Day Challenge Playlist on YouTube:  https://www.youtube.com/playlist?list=PLxEW_OukMMsrbVLodxN1MhCluaz08gHU_

Warm Up:

INCLUDED

Difficulty:

Level TWO

Equipment:

NONE / BODYWEIGHT

Time:

30 minutes

WORKOUT SETUP:

Interval timer is set for one and a half minutes of WALKING and 30 seconds of RUNNING

MY STATS:

3200 Steps

~ 250 calories

MAIN WORKOUT:

Walk + Run; repeat as necessary :)

Cool Down:

https://youtu.be/kVdXgqSrMsk

Be sure to leave a COMMENT, I love to hear from you!

🏃🏡 Learn to RUN at HOME Workout Program ❤ Free Week ➭ https://goo.gl/kqjMxJ

★ FACEBOOK: http://goo.gl/zBKGjy

★ SOUNDCLOUD: https://goo.gl/jvjZVB

★ iTUNES: https://goo.gl/R3Wfnb

★ INSTAGRAM: http://goo.gl/tytrte

★ PINTEREST: https://goo.gl/yZL0bN

★ STRAVA: http://goo.gl/eX8x66

★ KILLER B HIVE PRIVATE FACEBOOK GROUP: https://goo.gl/fqtMXU

❤ Pahla B Fitness: Fun Workouts + Friendly Encouragement ❤