5 Effective Jogging Routines to Burn Belly Fat

It’s no secret that many of us want to lose unwanted pounds. According to a survey by Extrasapproximately 43% of respondents listed weight loss as their primary exercise goal, making it the most common in America. When it comes to weight loss, melting belly fat ranks among the top areas where people want to banish fat. So we’re here to give your fitness routine a useful update with five of the best jogging workouts to lose belly fat, according to a trainer.

Although many forms of physical activity can help blast away belly fat, jogging remains one of the most accessible and effective options. This form of cardio burns calories and targets stubborn fat, including around your midsection, making it a killer workout for those looking to slim down and tone their abs.

In addition to its weight loss benefits, regular jogging can help increase your cardiovascular healthincrease muscle strength and increase metabolism. That’s why trainers recommend running as an excellent choice for anyone looking to improve their fitness and achieve a leaner physique.

To help you get started on your weight loss journey, we chatted with Rachel MacPherson, CPTan ACE Certified Personal Trainer with Garage Gym Reviews, who shares her best jogging workouts to lose belly fat.

Workout #1: 60 minute walk-jog

“This workout is perfect for beginners who want to build endurance while burning calories at a manageable pace,” says MacPherson. “Alternating between walking and jogging helps your body settle into the routine while delivering a great fat-burning workout.”6254a4d1642c605c54bf1cab17d50f1e

1. Heating: Start with a 5-minute brisk walk at 3 to 3.5 mph to get your body moving and your muscles warmed up.
2. Workout: Alternate between 4 minutes of walking at 5.5 mph and 2 minutes of jogging at 5 to 5.5 mph. Repeat this cycle for a total of 50 minutes.
3. Cooling down: Finish with a 5-minute slow walk at 2.5 to 3 mph to allow your heart rate to return to normal.

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Workout #2: 20-minute jog-run intervals

MacPherson says: “This workout incorporates short bursts of intensity to burn fat faster. It’s a great option for those who are short on time but want to maximize calorie burn.”

1. Heating: Start with a 5-minute jog at 4 to 4.5 mph to get your body ready for the faster intervals.
2. Workout: Alternate between 1 minute of jogging at 5 mph and 1 minute of running at 6.5 to 7 mph. Repeat this pattern for 10 minutes.
3. Cooling down: To recover and cool down, finish with a 5-minute slow jog or walk at 3 to 5.5 mph.

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Workout #3: 30-minute jogging and strength training circuit

“Adding strength exercises to your jogging routine not only increases calorie burn, but also preserves muscle mass while you work on losing fat,” explains MacPherson.

1. Heating: Start with a 5-minute slow jog at 4 mph to loosen up your muscles.
2. Workout: Jog for 5 minutes at 5 to 5.5 mph, then hop off the treadmill to perform bodyweight exercises. Do 15 squats, 10 push-ups and 20 mountain climbers. Get back on the treadmill and jog for another 5 minutes. Repeat this cycle for 25 minutes.
3. Cooling down: Finish with a 5-minute slow walk at 2.5 to 3 mph to allow your heart rate to normalize.

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Workout #4: 45-minute jogging session with a weighted vest

“Wearing a weighted vest provides resistance, helps increase calorie burn and improves muscle endurance, especially in your legs and core,” says MacPherson.

1. Heating: Start with a 5-minute brisk walk at 3 km/h without the weight vest to prepare your body.
2. Workout: Put on your weighted vest and jog for 40 minutes at a steady pace of 5 to 5.5 mph, with a 1% incline to simulate jogging outdoors.
3. Cooling down: Remove the weighted vest and finish with a 5-minute slow walk at 2.5 to 3 mph to lower your heart rate.

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Workout #5: 30-minute jogging session on the treadmill

“Jogging on an incline increases the challenge, makes your muscles work harder and increases fat burning,” explains MacPherson. “This workout is great for engaging your cardiovascular system and promoting fat loss.”

1. Heating: Start with a 5-minute walk at 3 km/h on a flat incline to get your body moving.
2. Workout: Set the incline to 4% and jog at 5 mph for 10 minutes. Every 5 minutes, increase the incline by 1%, up to a maximum of 10%. Maintain a steady jogging pace at all times.
3. Cooling down: Lower the incline to 0% and finish with a 5-minute slow walk at 2.5 to 3 mph to cool down.