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Chris Freytag demonstrates Jogging In Place

Jogging in place might seem too easy to be effective, but it’s one of the best cardio exercises to reap results quickly. Why? It’s convenient, it’s accessible to anyone, it’s fast, and it’s tried and true!

The CDC recommends that adults get at least 150 minutes of moderate-intensity exercise per week, and jogging in place is a great way to help you reach that goal. (It also comes with plenty of health benefits!)

We calculated that exercising with intensity in a 30-minute workout should burn 300 calories easily. A good way to measure intensity is by how challenging it is for you. If you’re forced to breathe out of your mouth, that’s a good sign.

Jogging in place is a killer fat-burning exercise that increases your heart rate. Science tells us that regular cardio activity and reducing belly fat can reduce your risk of developing heart disease, osteoporosis, diabetes, and other chronic illnesses, including certain cancers.

If you run on the balls of your feet and lift your knees when you jog, you will also be strengthening your muscles, including your calves, quads, and hamstrings. To get a full-body strengthening workout in addition to cardio, try focusing on swinging your arms or holding weights to work your upper body. (Full-body workouts are ideal for weight loss!)

Don’t think you have the stamina to jog in place for 30 minutes? Mix it up with other simple tried-and-true moves like jumping Jacks and butt Kicks.

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Table of Contents

How to Properly Jog in Place

Here’s how to properly jog in place:

  1. Start standing with feet hip distance apart.
  2. Lift one foot and then the other to jog in place, working your legs and increasing your heart rate.

Exercise Variations

These exercise variations can also be done anywhere and provide a killer cardio boost:

Jogging in Place Vs. Running

Jogging in place and running (outdoors or on a treadmill) both offer a great cardio session, but they definitely have their differences.

Jogging in place is a lower-intensity workout that is easy on your joints, making it ideal for beginners and seniors or for warming up before a workout. In contrast, running is more intense, engages a broader range of muscles, and burns significantly more calories.

While jogging in place is convenient for small spaces, running is better suited for improving stamina and overall fitness. While each delivers different results, both exercises can help you reach your fitness goals!

Tips to Make Jogging in Place More Enjoyable

If you’re aiming to jog in place for an extended period of time, here are some ways to make it more enjoyable:

  • Mix it up by adding in other moves like jumping jacks, high knees, or butt kicks.
  • Listen to an energetic playlist of your favorite workout songs.
  • Hold a lighter set of dumbbells while you jog to give your upper arms a workout.
  • Jog in place in front of a window or the TV for an enjoyable view.
  • Use a fitness tracker to monitor your steps, heart rate, and calories burned for some extra motivation.

Impact on Joints

Jogging in place is a low-impact exercise, meaning it is gentler on your joints compared to running on hard surfaces. There’s no forward motion, and your feet land in a controlled, repetitive manner, which minimizes pressure on your knees, hips, and ankles.

Jogging in place is a great option for people with joint issues, beginners easing into fitness or running, or anyone looking for a joint-friendly cardio workout. Just be sure you use the proper technique!