Jogging at a steady pace every day is a good cardio workout. However, get more out of it by bumping it up. Turn your jogs into shorter sessions of interval training to be a more intensive workout that will burn more fat for weight loss.
Understanding Interval Training
Interval training is alternating between a short period of intense activity and a longer period of recovery activity to bring the heart rate down. The higher the intensity of the workout, the shorter the interval of that workout should be. Usually, intervals are between 30 seconds and three minutes long.
The Weight Loss Effect
Interval training is one of the most effective exercises out there for weight loss because it increase cardiovascular endurance, aerobic and anaerobic capacity. High-intensity interval training requires your body to consume more oxygen than other exercises, creating an afterburn effect 1.5 to 24 hours postworkout, where your body's metabolism skyrockets hours after exercise.
Sample Interval Jogging Plan for Weight Loss
Start with a five-minute warm-up by jogging at a comfortable speed to bring up your heart rate and prepare your muscles. Then begin the interval jogging workout by alternating speed and rest intervals three or four times. Speed up to a quick jog for one minute, then slow down for a two-minute walking rest period. Repeat the process for 20 minutes for a full-length workout.
- Mercola.com: Japanese Doctor Confirms Health Benefits of Working Out Less, But More Intensely
- ACE Fitness: High-Intensity Interval Training
- American College of Sport Medicine: For All-Day Metabolism Boost, Try Interval Training
- Journal of Obesity: The Effect of High-Intensity Intermittent Exercise on Body Composition of Overweight Young Males