Skip to content

Do This One Thing While Jogging To Burn Double The Calories, Trainer Says

Jog your way to a lean, sculpted body with this pro tip.
FACT CHECKED BY Alexa Mellardo

Jogging is the happy medium between a walk and a sprint. If you're looking to up your cardio game from a stroll, but don't want to go all-out in a sprint, this moderate-intensity exercise is for you. According to Healthline, jogging is chock-full of health benefits—it enhances your mood and cardiorespiratory health, helps you shed those extra pounds, and makes your immune system strong. You can jog basically anywhere, so use it as the opportunity to explore new trails and get in your daily physical activity. And if you're working towards certain fitness goals, we're going to let you in on the one thing to do while jogging to burn double the calories. Read on to learn more, and next, check out The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

Jogging up hills will help you torch extra calories

man jogging uphill at sunset to burn double the calories
Shutterstock

This good news comes with a caveat. Although jogging is an amazing form of aerobic exercise, it has its limitations—especially when you're using it as a tool for weight loss. The issue is that if you're constantly working at the same pace and distance, your body will adapt to it. This leads to burning fewer calories for the same amount of work, which is why many people who only jog to lose weight end up hitting that dreaded plateau.

So in order to burn double the calories while jogging and keep progressing, you either have to go at a faster pace, a longer duration, or a combo of both. The issue is that you can only do that for so long. However, there's another way to increase your calorie burn when jogging: going up hills. Hill jogs are an awesome way to improve your aerobic and anaerobic endurance and torch extra calories while you're at it. Thanks to the incline, you're activating more muscles in your lower body.

Below are two hill jogging workouts you can incorporate into your routine to increase the calorie burn.

Related: Foolproof Ways To Lose Weight Without "Exercising," Trainer Says

Workout #1

woman jogging uphill to burn double the calories, sunny day with city backdrop
Shutterstock

Find a hill in your local community that you can jog up. Begin at the base, and jog uphill until you reach the very top. Once you're all the way up, turn back around, and walk down slow and steady to where you started. Get your heart rate down, and catch your breath. Then, repeat for 3 to 5 rounds.

Related: The #1 Cardio Workout To Speed Up Belly Fat Loss In Your 60s, Trainer Says

Workout #2

man doing incline treadmill workout
Shutterstock

If you don't have access to a hill, you can get the same training effect by jogging at an incline on a treadmill. Set the incline to 1.5% to 2.5%, and begin jogging at a quicker pace you can maintain for a minute. After the minute is over, slow down to a moderate walk for 1 to 2 minutes. Repeat again for 15 to 20 minutes.

For more…

happy woman does walking workout at sunset with dumbbells
Shutterstock

For more mind and body news, be sure to check out Shrink Belly Fat Faster With These Walking Workouts, Trainer Says and Get Rid Of Bat Wings With This 10-Minute Daily Workout.

Tim Liu, C.S.C.S.
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more
Filed Under