How to Jog in Place to Lose Weight

Bring your workout inside on rainy or cold days and jog in place at home.
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The American Council on Exercise lists jogging in place as one of its top quick and easy ways to lose weight. Jogging in place is absolutely free, doesn't require any extra gear and is easy to do. It can help you lose weight by burning calories. To understand the basics of weight loss you'll need to know that 1 pound of fat is equal to 3,500 calories. Therefore, if you burn 500 calories per day for seven days you'll shed one pound of fat. According to My Fitness Pal, jogging in place for 60 minutes burns 544 calories for a 150-pound person.

    Walk in place for five minutes to warm up the body.

    Stretch your thigh, hamstring, hip and calf muscles thoroughly.

    Jog in place for 60 minutes using interval training techniques. According to you can increase your stamina, endurance and calorie burn by performing interval training. A typical interval training workout includes periods of intense bursts of activity combined with active recovery periods. For example, try jogging in place at a moderate pace for 3 minutes, then jogging in place at a high intensity for 90 seconds, finally walking in place for 30 seconds. Cycle through the intervals 11 more times for a total of 12 cycles or 60 minutes.

    Cool down by walking in place for five minutes.

    Jog in place for 60 minutes, five times per week for a total of 300 minutes per week. Jogging in place five times per week, a 150-pound person can expect to burn over 2,720 calories, or over three-fourths of a pound of fat.

    Things You'll Need

    • Running shoes

    • Stop watch or clock with a seconds hand


    • Combine jogging in place with a healthy diet to see better results. The same weight loss rules apply to diet; if you cut out 500 calories from your diet every day for seven days, you can expect to shed 1 pound of fat.


    • Speak to your doctor before beginning a new exercise routine, especially if you are obese, suffer from heart disease, high blood pressure or diabetes.

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