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How To Lose Weight Jogging 20 Minutes?

If you are keen on losing weight the normal way, there is no doubt that jogging is one of the most effective exercises. Running in fact burns more calories than any other cardio exercise that you can think of. Weight loss is nothing but burning more calories that what you consume and towards this objective running certainly helps. It certainly can be very helpful in your effort to go lean and strong.

lose weight jogging

How To Lose Weight Jogging 20 Minutes?

There are a number of personalized workout plans which can help you to lose weight by jogging just for 20 minutes.

See also Does Jogging Help You Lose Weight Fast?

Lose Weight by Jogging Step-by-Step Approach

Step 1

The first step is to have a realistic goal as far as your weight loss is concerned. You should track your progress towards goals after each week.

According to the Centers for Disease Control and Prevention, losing around 1 to 2 pounds per week should be a realistic target which can be sustained over a long term period. Losing 1 pound is equivalent to burning 3500 calories. So, in effect even if you plan to lose 500 calories per day, you could lose 1 pound in a weeks’ time by jogging alone.

Step 2

You have to keep in mind that you go through the complete 20 minute jogging sessions. The calories that you would burn in each running session would depend on your weight and the speed at which you are running. There are a number of ways by which you can calculate the burnt calories and HealthStatus calorie estimator is one such equipment.

If you are not familiar with running, you should start with a running program and intersperse it with jogging till you are able to complete 20 minute running over a few days time.

Step 3

It is also vital that you become more intense in your jogging routine to help burn more calories. The intensity can be increased by increasing your running speed gradually. For example if you are around 150 lbs in weight and you run at a speed of 6 miles per hour for 20 minutes, you would be able to burn around 228 calories. If the pace increased to 8 miles per hour, you would be able to reach a figure of around 306 calories.

Step 4

If possible, you would do better to practice running on an incline which certainly will add more intensity to your jogging sessions. You must practice jogging up hills and stairs which will help you to burn more calories.

A good example is to run on an incline that is around 200 yards or more. The best place to do so would be run up the stairs in a local stadium and reduce the speed while coming down to help you time to recover from the intensity of such inclination running. Apart from burning more calories these high incline jogging exercises also help to strengthen your muscles in the legs.


It is always better to consult your doctor before going in for such running workouts and exercises. Motivation is important and you could have a friend by your side to help you in this endeavor. Any chest pain or other such discomfort should be taken seriously and you may have to temporarily stop the running until the problem is rectified.

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