Is Jogging in Place Beneficial? / Fitness / Cardio Looking to lose weight? Try our FREE Calorie Counter ?  |  Log In Articles All Articles Nutrition Fitness CREATE A FREE ACCOUNT LOG IN WHAT IS FITDAY? FITDAY PC PREMIUM DIETITIAN SERVICE ArticlesFitnessNutrition HomeFitnessCardioIs Jogging in Place Beneficial? Is Jogging in Place Beneficial? The at-the-gym grind is sometimes difficult to keep up with during poor winter weather, but icy roads and snow-filled driveways shouldn't deter you from your daily cardio fix. According to the American College of Sports Medicine, the average adult needs at least 150 minutes of moderate-intensity cardiovascular activity each week to maintain a healthy lifestyle. Although jogging in below freezing conditions might be too treacherous--and even dangerous--jogging in place serves as a zero-equipment substitute that you can perform from the comfort of your own home. Even though it might seem silly to some, jogging in place will elevate your heart rate and help you burn calories during winter's most brutal conditions.

The Benefits of Jogging in Place

Jogging in place doesn't require additional gym equipment and can be performed within the temperature-regulated confines of your own living room. This easy-to-do exercise increases heart rate to regular fat-burning capacity. It can also complement additional exercises, such as pushups and planks, to form a complete workout. You also don't need to be a fitness expert to jog in place. Simply find a suitable spot within your home and make sure you have enough space to lift your knees in cyclical motion. Jog in place for segments of five to 10 minutes before briefly resting for 60 seconds. Perform three sets of jogging in place to satisfy normal cardio output.

The Calorie Burn

According to information gathered by the MayoClinic, low-impact aerobic exercise, such as jogging in place, will burn approximately 183 calories in a 160-pound person over the duration of 30 minutes. Although this might not seem like a significant number of calories burned, it's more efficient than allowing yourself to become completely sedentary. You can increase the intensity of the simple movement of jogging in place by incorporating additional bodyweight exercise, which has the potential to increase total calories burned by nearly 50 percent.

The Jogging in Place Workout

A complete at-home workout focused on cardio exercise is entirely possible, even if you thought differently. To perform a 30-minute high-impact workout session focused on the concept of jogging in place, begin with a brief five-minute stretching period that loosens the muscles and tendons in the legs. Use a stopwatch to track your progress and begin by jogging in place for five minutes. After your initial jogging segment, drop to the floor to perform a set of 20 to 30 pushups, and then perform a 30-second plank. Rest for one minute and resume jogging in place for an additional five minutes. Then, perform 15 to 20 bodyweight squats followed by a 30-second segment of jumping jacks. Rest for one minute and repeat the cycle. This relatively simple workout will burn nearly 270 calories in a 160-pound person over approximately 30 minutes, and will work the muscles in the abdominal region and legs.

Tips for Success

You might find that it's much more difficult to maintain a normal exercise regimen when dedicating yourself to at-home workouts. Track your progress using a fitness log and stick to your routine. Remember to drink at least six to 10 eight-ounce glasses of water per day and eat a healthy diet rich with vitamins and protein. Exercise for at least three times per week to yield results over time.


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John Shea is a team sports fanatic and fitness aficionado. His work has been published across a wide platform of online audiences in the realm of health and fitness. His passion for fitness is exemplified in his writing, as he aims to help readers improve their overall well-being.

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Calories Burned Sprinting vs Jogging: The Surprising Truth / Fitness / Cardio Looking to lose weight? Try our FREE Calorie Counter ?  |  Log In Articles All Articles Nutrition Fitness CREATE A FREE ACCOUNT LOG IN WHAT IS FITDAY? FITDAY PC PREMIUM DIETITIAN SERVICE ArticlesFitnessNutrition HomeFitnessCardioCalories Burned Sprinting vs Jogging: The Surprising Truth Calories Burned Sprinting vs Jogging: The Surprising Truth Did you know that sprint training is probably one of the most effective ways to burn both calories and fat? Jogging has always been the go-to fat burning exercise, but it turns out that picking up the pace is the smart way to go!

Calories Burned Jogging

The number of calories you burn while jogging (10 minutes per mile) depends on two factors:

Your body weightThe time you spend joggingLet's say you weigh 150 pounds. You burn about 11 calories per minute of jogging, so that's:

165 calories in 15 minutes330 calories in 30 minutes660 calories in an hourIf you weigh 200 pounds, you burn about 16 calories per minute of jogging. That comes out to:

240 calories in 15 minutes480 calories in 30 minutes960 calories in an hourNot bad, right?

Why Jogging May be Your Best Choice

There are a few people who are better-served jogging instead of sprinting. These include:

Those who are recovering from an injury. It's wise to start out slow when healing from an injury, and jogging is the ideal cardio to help you get back into shape.Those just getting into running. You can't start out sprinting from one day to the next, but it's best to jog for a while before you start sprint training.Those with low cardiovascular endurance. When it comes to running and sprinting, you'll need to build up your endurance. The best way to start is by jogging!Calories Burned Sprinting

When it comes to burning calories, the best form of cardio is definitely sprinting.

Studies have shown that you can burn as many as 200 calories in just two and a half minutes of hardcore sprints. If you were to sprint for a solid 15 minutes, that would be a staggering 1,200 calories burned!

However, the problem with sprinting is that you run out of steam very quickly. The human body is not designed to sustain a full-on sprint for more than 30 to 60 seconds at a time without slowing. If you were to sprint for more than a minute, your body will very quickly become deprived of oxygen and you would pass out.

This is why sprint training involves low-intensity intervals mixed in with the high-action sprints. Your average sprint training session includes:

30 seconds of full-on sprinting30 to 90 seconds of jogging or walkingThe purpose of that low-intensity interval is to give your lungs time to absorb oxygen, which your blood then sends to all of the muscles in your body. You won't have to worry about being deprived of oxygen, as you will be breathing heavily during that low-intensity interval--thus oxygenating your blood and muscles.

The beauty of sprint training is that you can burn a lot of calories in a very short amount of time. Twenty minutes of hardcore sprint training can burn the same number of calories as you would burn in 45 to 60 minutes of jogging. Plus, you are doing anaerobic exercise, so your body burns fat and energy for hours after you finish. With jogging, the fat-burning ends a few minutes after you stop running, but sprinting keeps you losing weight and burning fat for much, much longer!


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Some people get lucky and are born with fit, toned bodies. Andy Peloquin is not one of those people... Fitness has come hard for him, and he's had to work for it. His trials have led him to becoming a martial artist, an NFPT-certified fitness trainer, and a man passionate about exercise, diet and healthy living. He loves to exercise -- he does so six days a week -- and loves to share his passion for fitness and health with others.

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More Like This Sprinting for Weight LossSprinting can be an important part of your weight loss routine. Interval training raises your metabolism...Read More >>How Interval Training Maximizes Your Calories BurnedEveryone trying to lose weight wants to know how to maximize their calories burned through working out,...Read More >>3 Ways to Burn 1,000 Calories in One HourBurning 1,000 in one hour requires high-octane exercise that forces the body to operate at maximum...Read More >>
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FITDAY is a registered service mark of Internet Brands, Inc. Advertise on FitDay All Articles Fitness Nutrition

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