Forget the gym — this 25-minute 'Jeffing' workout builds your strength and boosts your metabolism

Forget the gym — this 25-minute ‘Jeffing’ workout builds your strength and boosts your metabolism

December 28, 2025

Jeffing has really had its moment this year. Not only do people seem to be obsessed with the run-walk technique, but it’s also versatile and can be turned into Jeffing-inspired workouts.

The Jeffing technique was developed by US Olympian Jeff Galloway and involves running, then walking, then running again; the idea is that you can go further for longer using intervals. For runners, Galloway says it can keep you strong and encourages faster recovery.

Taking inspiration from Jeffing, I created a workout you can do that involves absolutely no gym equipment — just you and your bodyweight. It takes just 25 minutes, so even if you find yourself locked into the family fun during the holiday season, you can take a slice of time back for yourself to get outdoors, feel the fresh air on your skin and move your body.

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walking workout twice a week when I couldn’t lift weights and found it both motivating and challenging. You can decide on the intervals for yourself, but my colleague reported on Jeffing earlier this year and stated the typical routine involves 10-60 seconds of running, then 30 seconds of walking.

Whatever you choose to do, just make sure you include intervals and change your pace noticeably so that the running efforts feel challenging and the recovery slows everything down.

Not only will you build endurance, but shifting between intensities also shifts between your energy systems. For those who prefer more of a challenge, see if you can power walk your intervals, which requires a pace of between 4 and 5.5 mph. Not everyone can track their speed, so instead, use RPE (rate of perceived exertion, or how you feel).

The workout:

Interval 1: Walk for 30 seconds at a conversational paceInterval 2: Run for 60 seconds at 70% of your maximum paceInterval 3: Walk for 30 seconds at a slightly faster paceInterval 4: Run for 45 seconds at 80% of your maximum paceInterval 5: Walk for 20 seconds at a slightly faster paceInterval 6: Run for 30 seconds at 90% of your maximum paceInterval 7: Walk for 10 seconds.

If you want an extra challenge, add an incline. Repeat this until you reach 25 minutes. Every time you finish your walk, complete the following before entering into your next run:

10 push-ups 10 squats (or jump squats)10 sit-ups.

Science Advances finds walking in nature produces endorphins and reduces feelings of anxiety. Not only do you boost your metabolism, but also your mood.

Increasing the pace of your walk has been found by researchers to be (to a degree) more important than counting your steps (past roughly the recommended 6-7,000 mark). A brisk walk increases your heart rate, helping to build cardiovascular fitness and strengthen your heart, lungs and muscles.

If you don’t have time to hit the gym, this type of Jeffing-inspired workout can help you burn more calories and hit your daily step goal, while the functional exercises above work your upper and lower body and core, strengthening your shoulders, arms, chest, abs, hips, glutes and legs.

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