How to Jog in Place to Lose Weight

Jogging in place can be an effective way to burn calories, helping you to lose weight. In fact, the University of Connecticut Health Center rates jogging in place alongside such other high-energy "bursts" of activity as jumping jacks and jumping rope.

Jogging in place can help you lose some weight. (Image: mediaphotos/iStock/GettyImages)

It's easier to do than jogging outside or on a treadmill, and the fact that you can do it inside — away from the heat in summer and the cold in winter — can help you stick to this as an exercise routine.

If jogging in place is your exercise of choice, it's important to do it at an intensity that gets your heart pumping. If you challenge yourself, you can burn up to 563 calories an hour if you weigh 155 pounds, says the State of Wisconsin Department of Health Services.

Tip

Slip on your sneakers and jog in place to lose weight. The calorie burn can be impressive at 472 per hour for a 130-pound person, 563 for a 155-pound person, and if you weigh 190 pounds, you can burn 690 calories.

1. Warm Up Before Exercising

Warm up before a workout to increase your heart rate gradually, says ACE Fitness. Start with a light jog and these assorted other moves for at least five minutes. Lift your feet only an inch or two off the ground, hopping from foot to foot. Step from side to side. As you step to the right, lift your right arm out to the side. Stepping to the left, lift your left arm out the the left side. Do knee lifts and small kicks out to the front; touching your opposite hand to your knee or thigh as you do.

2. Jogging in Place

Pump your arms as you jog. The more you move your body, the more calories you'll burn as you work out. Engaging your arms is an effective way to up the burn. Lift your knees higher to increase your heart rate. If you want to really get your heart pumping, you can bring your knees up high — your thighs should be parallel with the ground. Increase your speed as well. The faster you jog in place, the more intense your workout will be.

Alternate periods of intensity with periods of recovery. It can be difficult to sustain high-intensity phases for a long time, but that doesn't mean that you shouldn't do them. Work out as hard as you can for as long as you can and then bring it down to an easier jog to recover.

3. Incorporate Circuit Training

The disadvantage of jogging in place is that it doesn't offer the same resistance and muscle-building benefits that you would receive if you were jogging outside or on a treadmill with an incline. Make up for this by doing body weight moves like squats, lunges and pushups throughout your jogging workout.

Make it a personally designed circuit workout. For example, if you're exercising for 30 minutes, jog for five minutes and then do however many squats you want. Go back to jogging and then do lunges. A circuit is endlessly customizable.

4. Exercise Every Day

Create a schedule for exercising and stick to it. The more often you do your jogging in place routine, the more calories you'll burn and the more weight you'll lose. The Physical Activity Guidelines for Americans recommends getting at least 150 to 300 minutes of moderate cardio exercise weekly to maintain your weight; or 75 to 150 minutes of vigorous exercise per week if you want to lose weight. You can combine jogging in place with other types of activities.

Tip

Wear a heart rate monitor to check your heart rate as you exercise. This will ensure that you are working out hard enough to lose weight. Eliminate boredom by jogging in place as you watch your favorite TV programs.

Warning

Jogging in place alone may not be enough to make you lose weight. You should combine exercise with a healthy diet.

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