How to Lose Weight Jogging for 20 Minutes

Couple running on street
A couple jogs together in a neighborhood. (Image: Jupiterimages/Comstock/Getty Images)

If you want to lose weight, jogging is one of the most effective exercises to do it. Jogging burns more calories than almost all other forms of cardio exercise. Since the formula for weight loss is burning more calories than you consume, jogging can be your golden ticket to get lean. You can lose weight by jogging for 20-minute sessions with a personalized workout plan.

Step 1

Set your weight loss goals and make them realistic. Track and record your weight each week to see your progress. Losing 1 to 2 lbs. per week is recognized as being a healthy, sustainable rate of weight loss. One pound is equivalent to about 3,500 calories, so if you burn 500 more calories than you consume each day, you will lose about 1 lb. in a week.

Step 2

Follow a regular running program of 20-minute jogging sessions. The amount of calories that you burn each session depends on your weight and running speed. You can calculate how many calories you burn by using the HealthStatus calories burned estimator. If you are new to running, begin with a walking and running program and gradually build up your minutes running until you can run for the whole 20 minutes.

Step 3

Add intensity to your runs to burn more calories. You can increase your intensity by running faster. A 150-lb. runner who runs at a speed of 6 miles per hour for 20 minutes, for instance, burns about 228 calories. If she steps up her pace to run at a speed of 8 miles per hour for the same amount of time, she will burn more calories -- 306.

Step 4

Run on an incline to add intensity to your runs. Jog up stairs or run up hills to burn more calories. For an effective hill workout, run up at least five or six hills that are 200 yards long or more. For a stair workout, try running up stadium steps at your local track and jogging down slowly to allow yourself time to recover. Hill and stair workouts not only burn extra calories, but also help strengthen your legs to help you run faster.

Things You'll Need

  • Comfortable running clothes

  • Running shoes

  • Timer or running watch

Tip

Consult your doctor before beginning a new workout program. If you need a motivational boost, try running with a friend or listening to some upbeat tunes while you run.

Warning

If you experience any sharp or persistent pain while running, stop and rest. If you are having chest pains or the pain does not subside with rest, see your doctor.

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