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How Much Should I Jog to Lose Weight?

by Patrick Hutchison

Jogging is a good form of cardiovascular exercise, not as intense as running but offering more benefits than simple walking. Jogging is also an excellent way to help manage your weight. To get the biggest weight loss benefits out of jogging, consider the intensity, frequency and duration of your workouts.

About Jogging

Jogging is an excellent form of exercise for weight loss because it involves moderately-intense activity. Your body burns calories from two sources, from glycogen or from fat. Moderately-intense activities burn more calories from fat than higher intense exercises. Consider moderate intensity to be from 50 percent to 70 percent of you maximum heart rate.

Frequency And Duration

How often and how frequently you jog will have a significant impact on your weight loss. You should jog at least three to five times per week. Each session should last at least 20 minutes. Your body does not start burning calories from fat as soon as you start jogging. As you warm up and your heart rate reaches a consistent level, then your body begins burning fat efficiently.

Heart Rate Monitor

A heart rate monitor is essential to burning fat when jogging, because the best jogging pace relies on information about your heart rate. Heart rate monitors are simple devices that you attach to your wrist. They sense your pulse and display the information on a simple LCD display. Some heart rate monitors will also have calorie counters that allow you to track how many calories you are burning while jogging. To compare calories burned for weight loss, consider that there are 3,500 calories in one pound of fat.


For weight loss, consider adding a diet that includes reduced caloric intake and balanced nutrition to your jogging routine. While exercise can significantly contribute to weight loss, it is only half the solution. Cutting 500 calories from your daily diet can help you drop an extra pound per week. In addition to diet, consider setting a goal for your weight loss. Goals will help you stick to your jogging routine and your dietary changes.

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This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.