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The Amount of Calories Burned in 30 Minutes of Easy Jogging

author image Lisa Sefcik
Lisa Sefcik has been writing professionally since 1987. Her subject matter includes pet care, travel, consumer reviews, classical music and entertainment. She's worked as a policy analyst, news reporter and freelance writer/columnist for Cox Publications and numerous national print publications. Sefcik holds a paralegal certification as well as degrees in journalism and piano performance from the University of Texas at Austin.
The Amount of Calories Burned in 30 Minutes of Easy Jogging
Senior couple jogging on road Photo Credit Monkey Business Images/Monkey Business/Getty Images

Jogging is a more leisurely form of running. This high-impact, vigorous-intensity exercise may be the perfect calorie burner if you only have 30 minutes to spare. The number of calories you burn depends on factors, such as your weight and the rate of your pace.

Calories Burned Jogging

The calories you burn during a 30-minute jog at a 5 mph pace depends on your weight. The more you weigh, the more calories you burn per minute. For example, a 155-pound individual burns roughly 298 calories, while a 185-pound person burns about 355 calories.

To determine the rough number of calories you'll burn jogging for your weight, use a physical activity calorie counter such as the one found at Livestrong.com.

To prevent injury and muscle soreness, devote at least 5 minutes of your aerobic activity to a warm-up segment and another five to your cool down. A warm-up is usually performed at a brisk walking pace.

If you're limited to a half hour of exercise and no more, remember that your warm up and cool down have you move at a reduced intensity during which you burn slightly fewer calories.

Jogging and Exercise Recommendations

According to the Centers for Disease Control and Prevention, if you want to prevent weight gain, you need at least 150 minutes of moderately intense aerobic exercise, such as brisk walking, spread out over the course of the week. You can get the same results by engaging in a vigorous-intensity exercise like jogging 75 minutes a week.

However, if you're trying to lose weight, you likely need to log more minutes of exercise each week and simultaneously decrease your calorie consumption. The American College of Sports Medicine says that 250 minutes or more of moderate-intensity exercise to notice significant weight loss.

Ease into Jogging

A burning desire to lose weight fast can make you impatient. But don't go full throttle if you're just starting to jog or run, advises the American Council Exercise, especially if you've been sedentary for a long time.

Start at a slower pace for the first couple of weeks. Walk for 20 to 22 minutes at a brisk pace. On week three, in your 30-minute workout alternate jogging with walking: walk for five minutes, then jog for another 30 to 60 seconds.

During the fourth week, use the same walk/jog intervals that you did during week three, but make the joggin intervals last a little longer. ACE's advice is to give yourself at least 12 weeks before you try to jog for 30 minutes continuously. Building up your endurance slowly lets your body adjust to this rigorous exercise.

Other Suggestions

ACE suggests limiting your jog to 20 to 30 minutes a day three days a week. Take days off in between to focus on strength training, which keeps your upper body strong.

Jogging might not be the right activity for you if you're more than 20 percent overweight. High-impact, intense exercise also isn't advisable if you have a medical condition that affects your heart, bones or joints. If you have health complications that could make more rigorous exercise dangerous, always make sure to get your doctor's OK first.

As the Centers for Disease Control and Prevention points out, even if jogging or running isn't right for you, most adults can engage in moderately intense aerobic activity with little risk to their health.

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