Jogging is a beneficial way to burn calories and reduce fat from any area of your body. Jogging at a speed of 5 mph for an hour burns nearly 600 calories for a 160-pound person, according to the Mayo Clinic. Jogging also helps strengthen your quadriceps muscles, or thighs. If you want leaner, sculpted thighs, you will benefit from a consistent jogging routine. If you are not used to jogging and cannot keep a steady pace for a long period of time, work up to a moderate speed.
Getting Started
Step 1
Start at a moderate pace, such as 4 mph, for at least 30 minutes. Increase your speed to 5 mph if you are able to keep up the pace.
Step 2
Jog for as long as you can at a steady, moderate pace if you cannot jog for 30 minutes at 4 mph. Increase your speed and time slowly over the first two weeks.
Step 3
Add time and speed to your jogging workout until you have physically progressed to where you can complete an hour of jogging at 5 mph.
Interval Training
Step 1
Warm up for five minutes with a light jog or fast walk. Jog at a faster pace of 6 mph for one minute. Return to your original pace for one minute.
Step 2
Begin your second interval by jogging for one minute at a speed of 6.5 mph, then resume your original pace.
Step 3
Continue this trend of light jogging and running until you reach 10 mph. Performing this interval workout will help you burn more calories for faster fat loss.
Various Terrain
Step 1
Target various areas of your upper legs for better muscle development by jogging on hilly terrain. Begin with only slight hills.
Step 2
Jog on trails, through parks or on sidewalks in more hilly areas of your community. Use a treadmill with incline programming if you live in a flat area.
Step 3
Practice jogging on various levels of hilly terrain until you physically progress. Try jogging on hiking trails or near mountainous areas to truly test your all-terrain jogging abilities and burn significant calories.
Tips and Warnings
- The Centers for Disease Control and Prevention suggests that adults perform at least 150 minutes a week of moderate activity for basic health benefits. However, doing more than the recommended amount at more intense activity levels will help you lose fat more quickly. Along with jogging, try strength training for your thighs by performing exercises such as leg extensions, leg presses, squats and lunges. Strive to strengthen this muscle group along with all major muscle groups at least twice a week for best results.
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