Looking to shed those extra pounds by jogging? Well, you’re in the right place!
Let’s cut to the chase. When it comes to losing weight and making it stick, there’s one thing that stands out—regular exercise. And if you’re seeking a beginner-friendly workout that’s not only effective for weight loss but also versatile and accessible, look no further than jogging.
Even if you haven’t been hitting the gym religiously, jogging can be your trusty companion on your weight loss journey. It’s straightforward, adaptable, and gets the job done.
In today’s article, I’m going to take you on a personal journey through the world of jogging for weight loss. I’ll share my own tips and experiences, offering a 4-week jogging program that’s tailor-made for beginners.
Sounds like a good idea?
Then let’s get started.
Is Jogging Good For Weight Loss?
Of course, the answer is a resounding yes. You can definitely use jogging to lose weight and get in shape.
Let me dive in why jogging works very well for weight loss:
- Efficient Calorie Burner: I can vouch for jogging as a calorie-burning powerhouse. Depending on your weight and intensity, it can torch a significant number of calories, helping you create the essential caloric deficit for weight loss.
- Boosting Metabolism: The post-jogging afterburn effect is real. Your body continues to burn calories at an elevated rate, akin to a car staying warm after the engine is turned off. This results in additional calorie expenditure even at rest.
- Accessibility: Unlike some exercises, jogging requires no special equipment or gym membership. It’s a free fitness tool at your doorstep, offering convenience and affordability.
- Whole-Body Workout: Jogging engages multiple muscle groups, providing a holistic workout.
- Heart Health: Jogging significantly enhances cardiovascular health, ensuring your heart stays in top condition. It’s a cardio workout that pays dividends for your well-being.
How Many Calories Do You Burn Jogging?
Ever wonder how many calories you zap during a 30-minute jog? Let’s get into the nitty-gritty, focusing on how your exercise choice, weight, and how hard and long you work out play a role.
Here’s the lowdown for a steady jog at 5 mph for half an hour:
- If you’re around 125 pounds, you’re burning off about 240 calories.
- For those who weigh about 155 pounds, you’re looking at around 288 calories.
- At 160 pounds? You’ll burn around 291 calories.
- If you’re at 185 pounds, you’re torching about 336 calories.
- Hitting 200 pounds? That’s 364 calories gone.
- And at 240 pounds, you’re erasing about 436 calories.
These insights come straight from the experts at Harvard Health Publishing, so you know it’s legit. So, no matter your weight, every step you take is doing wonders for your health. Keep jogging, and know you’re making a solid investment in your well-being with every stride.
How Much Jogging You Need To Lose Weight?
Let’s stick to the essentials. Each pound of body contains about 3,500 calories. To let that pound go, you need to burn through those 3,500 calories. Sounds pretty straightforward, right?
But hold your horses before dreaming of blitzing through your weight loss goals. Aim for something more realistic and healthy, like losing 1 to 2 pounds per week. It sounds modest, but over time, it’s the kind of progress that adds up and sticks.
Losing one pound a week? That’s like waving goodbye to 52 pounds over a year. Pretty impressive, huh?
Running Vs. Jogging – What The Difference?
Running and jogging may seem similar, but there’s a key difference between the two—intensity.
Jogging is like taking a leisurely stroll in the park. It’s a relaxed pace that allows you to soak in the surroundings, listen to an audiobook, or mentally plan your day. The focus is on maintaining a steady, moderate effort rather than speed.
On the other hand, running kicks things up a notch. It’s akin to hitting the ‘fast forward’ button, demanding more from your heart, lungs, and muscles. Running requires a higher level of exertion compared to jogging.
Despite their intensity disparity, both jogging and running can effectively aid in weight loss. They are two different approaches with the same goal—shedding pounds and improving body composition.
Research published in Metabolic Syndrome and Related Disorders confirms that both jogging and running are effective in targeting stubborn belly fat. Running, with its higher intensity, not only torches calories at an impressive rate but also enhances overall fitness. It provides a comprehensive workout, challenging your body in various ways.
Jogging, on the other hand, takes a gentler approach. It’s kinder to your joints and muscles, offering a persistent calorie burn without the same impact as running. In fact, an hour of jogging can help you burn anywhere from 300 to 500 calories while still providing significant health benefits.
The 28-Day Jogging Challenge: Daily Breakdown
Without further ado, let’s jump into a 14-day jogging challenge. This challenge is designed to gradually increase your jogging time, mixing in rest days to ensure you’re making progress without overdoing it.
Remember, staying consistent and tuning into your body’s needs are your main priorities.
Note – In case you’re a complete beginner check out my couch to 5K plan. Looking for more challenge? Then my sub-20 minutes 5K has you covered.
Week 1: Laying Down the Tracks
- Day 1 & 2: Start with a 15-minute jog at a pace where you can comfortably chat. It’s a gentle nudge into the jogging world.
- Day 3: Take it easy with a rest day. Maybe go for a leisurely walk, keeping the engine idling without burning out.
- Day 4 & 5: Up the ante to 20 minutes of jogging, still at that chatty pace. We’re picking up steam.
- Day 6: Today’s an active rest day. Think light yoga or stretching—anything to keep you moving gently.
- Day 7: Rest up. Your body’s getting used to this new groove, and it’s doing great.
Week 2: Enhancing Endurance
We’re moving into Week 2 of our challenge, and it’s time to up the endurance a bit. You’re doing great, so let’s keep that momentum going!
- Day 8 & 9: Extend your jog to 25 minutes. You might be surprised at how much easier it’s starting to feel.
- Day 10: Rest day alert! Let your muscles relax and recover.
- Day 11 & 12: Time to add some variety. Jog for 30 minutes, alternating between 3 minutes of your usual pace and 1 minute of a brisker pace. It’s a great way to shake up your routine.
- Day 13: Another active rest day. Choose your adventure – biking, brisk walking, whatever keeps you moving in a fun way.
- Day 14: Full rest day. Give your body the downtime it needs to fully recover.
Week 3: Raising the Bar
You’re halfway through! This week, we’re pushing the envelope a little more.
- Day 15 & 16: You’re now jogging for 35 minutes. Keep that pace steady and manageable.
- Day 17: It’s time to rest and let your body recharge.
- Day 18 & 19: Challenge yourself with a 40-minute jog. Try covering a bit more ground than before.
- Day 20: Active rest day again. Keep it light and enjoyable.
- Day 21: Full rest day. Relax, you’ve been working hard!
Week 4: Making It a Habit
You’re in the home stretch now! Let’s solidify all that hard work.
- Day 22 & 23: Up the ante with a 45-minute jog. Focus on keeping your pace consistent.
- Day 24: Take a well-deserved rest. You’re doing amazing!
- Day 25 & 26: Mix things up with interval training – 45 minutes of alternating between your regular jog and slightly faster bursts.
- Day 27: Active rest day – keep it light, keep it fun.
- Day 28: The grand finale – a 50-minute jog! Reflect on your journey and celebrate your incredible progress.
Tips for Success:
Here a few tips to help you make the most out of this plan:
- Take each day at your own pace. It’s perfectly fine to walk when you need to. Remember, this challenge is about building a healthier lifestyle, not sprinting towards impossible goals.
- For those looking for a gentler start, consider my couch to 5K plan for Beginners. It’s about finding the right fit for your journey to health.
- Wondering what’s a good 5K time? Check this guide.
- Always listen to your body. Rest is just as important as the workouts themselves.
- You should try this beginner running plan.
- Want more challenge? Try my 8K training plan.