Working out doesn't always have to be an elaborate activity that requires you to sign up for classes at the gym or go outdoors.
The number of calories you burn jogging in place depends on a variety of factors. A person's weight, time spent jogging in place and intensity of the workout all play a role in the overall amount of calories burned.
In fact, when it comes to aerobic activities like jogging in place for 10 minutes or more, no additional equipment is required and the fact that it can easily be done from the comfort of your own home is an added bonus. All you have to do is put on your workout gear to get started.
Calories Burned Jogging in Place
According to Harvard Health Publishing, a person's weight factors in to the time spent jogging and calories burned while working out. While there are no specific estimates for calories burned when jogging in place, expect them to be similar to the estimates for general jogging. A 125-pound person will burn up to 60 calories jogging for 10 minutes, which increases up to 360 calories burned if jogging for an hour.
For a 185-pound person, jogging in place for 10 minutes may burn approximately 90 calories and if jogging for an hour, the calories burned increases to 530 calories.
Read More: How to Lose Weight Running in Place
Benefits of Jogging in Place
Jogging, which is categorized by the Physical Activity Guidelines for Americans as a vigorous activity, can be similar in intensity to high energy workouts like jumping rope and kickboxing — as long as you put in the right workout intensity.
While jogging in place takes more concentration and effort to match the intensity of general jogging, it doesn't require any additional equipment or space. Jogging in place can also easily happen in your bedroom with no extra effort other than changing into workout gear or following an exercise video on your smartphone.
In addition to the calories burned, jogging in place also gets the heart rate pumping, lowers the risk of heart disease, reduces anxiety, improves stamina and builds the muscles in the calves, quadriceps and hamstrings.
Read More: Is Running in Place a Good Cardio Exercise?
The Department of Health and Human Services says that to stay healthy, adults should spend at least 150 minutes on moderate-intensity exercise a week. Or, you can get the same results in half the time by working out at a vigorous intensity instead. That means 75 minutes of vigorous jogging in place will offer the same benefit as 150 minutes of a more moderate jogging workout, or other typically moderate exercises such as walking.
The Mayo Clinic gives some useful advice on gauging your workout intensity. If you're aiming for a vigorous-intensity jogging workout, you can monitor your heart rate and aim for a target that lies between 70 to 85 percent of your maximum heart rate.
Wearing a heart rate monitor will help track your ideal heart rate while working out. And be sure to always consult a medical professional before starting any new exercise plan.
Incorporating Strength Training
In order to burn more calories while jogging in place for 10 minutes or more, consider adding strength training moves to your daily workout.
The University of Connecticut Health Center recommends short bursts of jogging in place combined with sets of pushups, squats and lunges using your own body weight. This type of workout is perfect if you have less than 30 minutes available in a day.
Adding in a HIIT Component
Incorporating the principles of High-Intensity Interval Training (HIIT) to your daily jogging in place workouts will help increase your heart rate and boost overall weight loss. Alternate portions of medium-to-low intensity exercise with periods of high intensity exercise.
Increase your pace by adding high knee lifts for the high-intensity portion of your workout, followed by periods of medium-to-low intensity where you jog in place at a regular pace. This will result in more calories burned along with a faster rate of losing weight.
- Harvard Health Publishing: "Calories Burned in 30 Minutes for People of Three Different Weights"
- Health.gov: "Physical Activity Guidelines for Americans"
- Mayo Clinic: "Exercise Intensity: How to Measure It"
- UConn Health: "Burn Calories Just by Sitting Around!"
- Health Status: Calories Burned Calculator