Do not underestimate the effectiveness of jogging in place. You do not have to designate time for the gym or even have to step outside to melt fat. Jogging in place can be done anywhere, allowing to you burn calories and eliminate unwanted fat. The My-calorie-counter.com website explains that a 140-lb. person can burn 509 calories jogging in place for an hour. You can increase your caloric burn and get rid of more fat by increasing your intensity or adding hand weights to your jog.
Step 1
Designate a time frame. The American College of Sports Medicine suggests completing aerobic training for an hour daily when trying to reach a weight-loss goal. If you do not have a solid hour, break your jogging routine into 15-minute increments throughout your day.
Step 2
Add high knees to your jog. Increasing the intensity of your exercise helps melt more fat. Drive your knees up rapidly to increase your heart rate. Focus on lifting your knees up towards your chest. Also engage in butt kicks by trying to kick your heels up toward your butt. Perform high knees for two minutes and butt kicks for two minutes, alternating during your workout.
Step 3
Grab small dumbbells. Strength training is an effective way to eliminate fat. Add small dumbbells to your jog. Exaggerate your arm swing during your jog to help boost your calorie burn and sculpt your upper body. Use light dumbbells weighing between 2 and 3 lbs.
Step 4
Jog using interval training. The American Council on Exercise suggests that interval training burns more calories and fat than traditional cardio. Interval train by jogging a high intensity for a short period of time, followed by a moderate intensity for a longer duration. For example, jog quickly for 30 seconds and jog at a slower pace for two minutes. Repeat this interval during your workout.
Step 5
Turn on the television or radio. Jogging in place while watching your favorite show or listening to your best playlist helps pass the time more quickly. If you are enjoying your workout, you can sustain it longer and burn more fat.
Tips and Warnings
- Wear sturdy running shoes to protect your feet. Stretch before you begin your jog to help prevent injury.
Things You'll Need
- Sneakers
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