Can I Lose Weight Jogging 20 Minutes A Day

Combining walking with jogging is a great way to increase the calorie burn of your workout and build up your cardiovascular endurance.

Convenient, accessible and effective — walking is a wonderful way to improve your fitness and lose weight (if that's your goal). But if you've been solely strolling for some time and want to up the ante, consider adding jogging intervals to your stride to increase the intensity and calorie burn.

And though a little light jogging ramps up the intensity, it won't put too much stress or strain on your body. Case in point: Researchers found that alternating between periods of walking and running reduced muscle pain and fatigue when compared to just running, per a January 2016 study in the ​Journal of Science and Medicine in Sport​​

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To get fitter, healthier and reach your weight-loss goals faster, try this 20-minute walk-jog workout by Janet Hamilton, CSCS, a clinical exercise physiologist and owner of Running Strong.

This basic blueprint may be modified based on your fitness level (more on this later) but it's a great place to start if you want to step up your stroll.

Pick a course that’s relatively flat. “Small short hills are OK, but you want to build strength on a more forgiving course before you throw hills into the mix, ” Hamilton says.

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Start walking at a comfortable speed (you could easily chat with someone walking next to you) and gradually pick up the pace to raise your heart rate and prepare your muscles. Use the RPE scale to gauge how hard you're working. Do this for 5 minutes.

Don't push too hard. Your jogging pace should be easy effort, i.e., not a sprint, Hamilton says. Slow and steady for the win. Do this for 1 minute.

You want the walk segments to help you recover and recharge for the next jogging interval, Hamilton says. Think a pace that allows you to catch your breath but that's still brisk enough to keep your heart pumping. Do this for 4 minutes and then repeat another round of a 1-minute jog followed by a 4-minute walk.

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Take it easy and slow your stride (and heart rate). This last 4-minute walking interval will bring you right to the 20-minute mark.

Before you unlace, remember to do leg stretches for your quads, calves and hamstrings. Loose, limber limbs are less likely to become sore or injured.

Other signs you need to slow down: If you're experiencing stiffness, soreness, joint pain, excessive fatigue, sleep disruption or changes in appetite, you're doing too much too fast, Hamilton says.

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In this case, it would be wise to begin with the basics. Spend several months just walking and gradually building up to a brisk pace that you can sustain for at least two continuous miles with no aches, pains or issues, Hamilton says.

Once you can walk comfortably at a brisk (but conversational) speed for at least 10 miles a week — injury-free — for two weeks, you can try transitioning to a walk-jog routine, Hamilton says.

Looking for a bigger challenge? The best way to progress this walk-jog routine is slowly and incrementally. You want to make sure that your body can handle the increased workload.

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Tissue adaptation takes time — if you don't embrace that, you'll pay the price, Hamilton says. In other words, if you overestimate your fitness level and try to jump in with longer jog segments, you may get injured.

So how do you know when you're ready to take this walk-jog workout to the next level? If you're feeling energetic and injury-free after at least a week, you can extend the jog segments to 90 seconds while shortening the walking segments to three and a half minutes.

Then wait another week or so, and when you're able to do the 90-second jog segments well, you can progress to a 2-minute jog/3-minute walk routine. And so on and so forth, gradually adding 30-second increments to the jog intervals.

Running For Weight Loss Questions, Answered: Get Results Faster

Remember: Even though you're running, this isn't a race. It never hurts to be conservative and do less than you think you can — you won't hurt yourself by being conservative, she says. So be patient and pace yourself. Building strength, increasing endurance and achieving sustainable weight loss all take time.Running is one of the most popular forms of exercise, but it can be intimidating to get started. There are many benefits to running, but there are also some risks and challenges you should know about before you begin. Today we’ll talk about these pros and cons so that you can make an informed decision about whether or not this is something worth trying for yourself.

There are plenty of reasons to start running, even if you only have time for a short jog every day. Here are some of the top benefits:

One of the main benefits of running is that it’s a great way to burn calories and lose weight. If you run for 20 minutes per day, you can expect to burn around 100 calories. Over time, this can add up to a significant amount of weight loss (2 ).

How Many Calories Does 20 Minutes Of Running Burn?

Your current weight is a huge factor in how many pounds you will lose running for 20 minutes a day. A heavier person burns more calories per pound than a lighter person.

The longer you run, the more calories you burn (obviously!). The 100 calorie estimate above is for an average-sized runner who jogs at about 8 minute mile pace for 20 minutes. If you are larger or smaller than average, or your pace will likely be slower or faster than 8 minute miles, so this number should be adjusted accordingly. 

The terrain you run on also impacts how many calories you burn. Running uphill uses more energy, as does running on sand or a treadmill (1 ).

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What you eat also impacts how many calories you burn. If you are eating more than you need, to maintain your weight, then running won’t result in weight loss.

Running is one of the best exercises for your cardiovascular health. It strengthens your heart and improves your overall circulation. This can help reduce your risk of heart disease and other health conditions (8 ).

Exercising is a great way to reduce stress levels, and running is no exception. When you’re stressed out, your body releases hormones like cortisol that can have harmful effects on your health. By running daily, you can help keep these hormone levels in check (9 ).

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Studies have shown that people who run regularly tend to live longer than those who don’t. This is likely due to the many health benefits of running listed above. If you want to live a long, healthy life, running is a great way to achieve that goal (8 ).

Running shorter distances often is a great way to build up your confidence and motivation. Once you start to see how good it feels to run even a short distance, you may be more motivated to increase your running efforts.

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Running For Weight Loss

While there are many benefits to running, there are also some potential drawbacks that you should be aware of. Here are the top cons:

Running can be dangerous if you’re not careful. If you’re not in good shape, you could injure yourself while running. And even if you’re in good shape, it’s still possible to get injured. Make sure you take the time to learn about proper running techniques so you can avoid injuries while out on the road (6 ).

Not everyone is well suited to run as their primary form of exercise. In some cases, it may be better to find another form of exercise that works better for you. If you have joint pain or other physical limitations, running might not be the best choice for you.

Minute Treadmill Workout For Weight Loss

Running in extreme weather conditions like rain and snow can be dangerous and uncomfortable at times. It’s usually best to wait until nicer weather before going out for a jog. Running on a treadmill 20 minutes a day can be a great option when the weather is not good. 

Your first few runs can feel difficult, especially if you’re out of shape or haven’t done much running in the past. You should give yourself time to adjust and work your way up gradually. Many people like starting with 5-minute jogs and increasing their times by 5 minutes each day until they reach their goal distance (which is usually between 3 and 20 minutes, depending on your goals).

Running is a great way to burn calories, improve your cardiovascular health, and relieve stress (8 ). But it’s important to go about it in a safe and effective way in order to get the most out of your runs. Here are some tips for running safely:

Running Time Is Greater Than Distance

When you’re just starting out,   it’s important to learn the proper form for running. This will help keep you safe and prevent injury. Here are a few tips for good running