How to Lose Weight Running in Place

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Feet stepping onto bathroom scale (Image: Photodisc/Photodisc/Getty Images)

When the needle on the thermometer drops below freezing, your enthusiasm for outdoor weather might wane too. To keep your exercise momentum moving, bring your exercise indoors and start running in place at home instead. According to the University of Maryland Medical System, running in place burns roughly the same number of calories as running a 12-minute mile -- a 130-pound woman burns about 560 calories per hour. In order to lose weight running in place you'll need to burn more calories than you consume, so make sure to pay attention to your diet in addition to exercising during the week.

Step 1

Walk or lightly jog in place for five to 10 minutes to warm up your body and muscles. Warming up should be a crucial part of your routine every time you exercise. According to the American Council on Exercise, warming up your muscles and cardiovascular system before you raise the intensity of your exercise is integral to keeping yourself safe. Warm muscles and joints are less likely to tear, sustain injuries or become sore.

Step 2

Run in place for 60 to 90 minutes at least three times per week. The American Heart Association recommends that adults perform at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise in order to maintain good health. If you want to lose weight you may need to increase the amount of time you exercise.

Step 3

Integrate high-intensity interval training into your exercise routine to help burn more calories in a shorter period of time. High-intensity interval training mixes short bursts of high-intensity aerobic activity with longer active rest periods. Try running in place at a moderate speed for two minutes, followed by 30 seconds of running very quickly -- aim for 80 to 90 percent of your maximum capacity. Gauge your efforts using the conversation test -- when you exercise with moderate effort you should be able to hold a conversation without difficulty. Exercising vigorously will make it much more difficult to sustain a conversation and your breathing may be heavier. If your breathing is too labored or you start to feel lightheaded, reduce the intensity.

Step 4

Cool down for five to 10 minutes by lightly jogging or walking in place. After you have finished cooling down, be sure to stretch your major muscle groups -- lunges, standing forward bend and the butterfly stretch are all appropriate choices.

Tip

If it fits your schedule better, chop your weekly exercises into smaller, more manageable chunks. For example, try running in place for 30 minutes five times per week.

Warning

Aim for a safe weight loss goal of 2 pounds per week or less. Always consult your doctor before starting a new exercise program.

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