The 25-Minute Jeffing Workout That Builds Functional Fitness Without a Gym

jeffing workout, run walk run method, Jeff Galloway run walk, 25 minute workout, functional fitness workout, run walk intervals, bodyweight conditioning workout

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If you want a workout that improves fitness without turning into a long, draining session, “Jeffing” is one of the most practical tools you can use. It’s built on the run-walk-run method popularised by Olympian Jeff Galloway, using short intervals to help you go longer and recover faster.

Tom’s Guide took that idea and turned it into a simple, equipment-free, 25-minute session that blends running, walking, and bodyweight exercises. You get cardio, strength, and a steady calorie burn, without needing a treadmill or a full gym setup.

What “Jeffing” means in real training terms

Jeffing is interval training with a purpose: you deliberately switch gears so you can keep quality effort higher overall, while reducing the “grind” that makes many people quit running.

It’s especially useful if you:

• Get bored on steady runs
  
  

• Want a joint-friendlier approach than nonstop hard running
  
  

• Need a time-efficient workout that still feels athletic

The 25-minute Jeffing workout

You repeat this sequence until you hit 25 minutes.

Intervals (repeat continuously)

1. Walk 30 seconds at a conversational pace
   
   

2. Run 60 seconds at about 70% of your max pace
   
   

3. Walk 30 seconds slightly faster
   
   

4. Run 45 seconds at about 80% of your max pace
   
   

5. Walk 20 seconds slightly faster
   
   

6. Run 30 seconds at about 90% of your max pace
   
   

7. Walk 10 seconds
   
   

Optional progression: add incline for extra challenge.

Strength “mini-circuit” after every walk interval

At the end of each walk segment, complete:

• 10 push-ups
  
  

• 10 squats (or jump squats)
  
  

• 10 sit-ups

If you want a cardio-focused class option that supports endurance and athletic conditioning (without you needing to plan the session), try LES MILLS BODYATTACK classes.

How hard should it feel?

If you cannot track pace, use effort. Tom’s Guide suggests using RPE (rate of perceived exertion).
A simple guide:

• Walks: you can speak in full sentences
  
  

• Runs: breathing is heavy, you can only get out short phrases

Why it works (without overhyping it)

This format earns results because it stacks three benefits into one session:

1. Cardio fitness from repeated intensity changes
   
   Switching pace forces your heart and lungs to adapt, not just cruise.
   
   

2. Functional strength under fatigue
   
   Push-ups and squats train the basics (push and squat patterns) when your breathing is already up, which is a realistic kind of fitness.
   
   

3. Consistency and mood benefits
   A brisk walk outdoors can support mental wellbeing, and evidence reviews suggest walking, including nature-based walking, can reduce anxiety symptoms in some populations. 

Who this is best for (and how to scale it)

If you’re new to running

Keep the “run” intervals closer to a gentle jog and extend the walk segments. The point is repeatable effort, not suffering.

If you’re already fit

Add incline, power-walk the walk intervals, or increase the quality of the run efforts while keeping the session at 25 minutes.

If you get sore knees or shins

Do the workout as a fast-walk + incline session and keep the strength moves controlled (regular squats instead of jump squats).

If you enjoy this “switch gears” style of conditioning, you’ll usually love coached interval formats like CrossHiit Classes because they train the same skill: pushing hard, recovering fast, then repeating.

Source: tomsguide.com 

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