Slim down and tone up with this 15-minute jogging workout

If you’ve ever seen a competitive runner, you’ve probably noticed that they don’t tend to carry a lot of fat. Even recreationally active runners tend to maintain a slim waist more easily and fight off the seemingly inevitable horror of gaining body fat that comes with age. Jogging, which basically means nothing more than running at a moderate pace, is an accessible and uncomplicated form of aerobic exercise that burns calories, improves aerobic fitness and gives a great boost to your mood. However, you don’t have to be competitive to look great. You can slim down and tone up with this 15 minute jogging workout.

All you need to do for a great addition to your fat loss workout plan is complete the following workout three times a week. Get ready for a slim physique! And then don’t miss the 5-minute standing abs workout for a strong core.

How To Perform Jogging Workouts:

fit couple jogging on a path on a sunny day to slim down and get toned

fit couple jogging on a path on a sunny day to slim down and get toned

If your goal is to slim down and tone up, that’s where you go jogging! To perform running workouts, all you need is an open path, road or track and a sturdy pair of running shoes. If environmental factors are a concern, a treadmill will work too. The main “goal” for an effective jogging workout is to keep your heart rate between 120 and 160 beats per minute, depending on your age, biological sex, and current fitness level.

That said, a good gauge to determine if you’re in the right range is the “talk test.” Basically, you should have an intensity where stringing together seven to ten words is somewhat difficult, but not impossible.

If you are new to jogging, consider starting with brisk walking and then building up to jogging to avoid overuse injuries. Once brisk walking becomes easy enough to perform without approaching the speaking test threshold, start jogging. Start with just 60 seconds of jogging and work your way up to the full 15 minutes over several weeks.

You can measure your progress by the distance you cover in 15 minutes. More distance at the same perceived difficulty means your cardio improves. Additionally, if you’re starting to find that 15 minutes feels “easy” even at a decent pace, you should consider extending the total running time.

RELATED: Lose 2 inches off your waistline with this bodyweight workout, says trainer

How Often Should You Do Jogging Workouts?

If you’re just starting out and running, I recommend shooting three workouts a week. To accelerate your progress, increase the duration of each jogging session or even consider a daily walk!

Once you’ve built up a jogging/running pace, you can initially reduce this to two days a week as the muscles and tendons adjust to the increased stimulation. It’s important to start slowly but stay consistent. Overuse injuries are common in running, especially for beginners, so avoiding knee, ankle, and hip issues is essential to staying consistent over the long run required for sustainable weight loss.

Once you’re comfortable with two 15-minute workouts per week, I’d recommend increasing the duration of each workout session, or you can add additional workouts per week. Until you’re advanced, I recommend doing a maximum of two consecutive training days before taking a rest day.

Regardless of your current fitness level, adding jogging to your regimen is a huge opportunity to propel your weight loss to new heights. (Or rather, lows!) Now that you know what to do, just start jogging to slim down and tone up, and don’t forget to have some fun!

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