It's no surprise that many of us are looking to shed a few extra pounds. In fact, a survey by Statista found that around 43% of respondents identified weight loss as their top fitness goal, making it the most common goal in America. When it comes to weight loss, belly fat is often a primary target. To help you tackle this stubborn area, we've got five of the best jogging workouts to lose belly fat, as recommended by a trainer.
While various types of exercise can help burn fat, jogging is one of the most accessible and effective options. This cardio workout not only torches calories but also targets stubborn fat around your midsection, making it a powerful tool for those looking to slim down and tone their tummy.
In addition to its weight-loss benefits, regular jogging can improve cardiovascular health, increase muscular strength, and boost your metabolism. This makes running an ideal choice for those looking to enhance their fitness and achieve a leaner physique.
To help you kick-start your weight-loss journey, we spoke with Rachel MacPherson, CPT, an ACE-certified personal trainer with Garage Gym Reviews, who shared her top jogging workouts for losing belly fat.
Workout #1: 60-Minute Walk-Jog
"This workout is ideal for beginners who want to build endurance while burning calories at a comfortable pace," says MacPherson. "By alternating between walking and jogging, you can gradually ease your body into the routine while still getting an effective fat-burning workout."
Warm-up: Begin with a 5-minute brisk walk at 3 to 3.5 mph to get your body moving and warm up your muscles.
Workout: Alternate between 4 minutes of walking at 3.5 mph and 2 minutes of jogging at 5 to 5.5 mph. Repeat the cycle for a total of 50 minutes.
Cool-down: End with a 5-minute slow walk at 2.5 to 3 mph to help your heart rate return to normal.
Workout #2: 20-Minute Jog-Run Intervals
MacPherson explains, "This workout uses short bursts of intensity to accelerate fat burning, making it perfect for those short on time but looking to maximize calorie burn."
Warm-up: Start with a 5-minute jog at 4 to 4.5 mph to prepare your body for the faster intervals.
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.
Cool-down: Finish with a 5-minute slow jog or walk at 3 to 3.5 mph to cool down and recover.
Workout #3: 30-Minute Jogging & Strength Training Circuit
"Adding strength exercises to your jogging routine not only increases calorie burn but also helps maintain muscle mass while you're losing fat," says MacPherson.
Warm-up: Begin with a 5-minute slow jog at 4 mph to loosen up your muscles.
Workout: Jog for 5 minutes at 5 to 5.5 mph, then step off the treadmill to perform bodyweight exercises: 15 squats, 10 pushups, and 20 mountain climbers. Hop back on the treadmill and jog for another 5 minutes. Repeat this cycle for a total of 25 minutes.
Cool-down: Finish with a 5-minute slow walk at 2.5 to 3 mph to bring your heart rate back to normal.
Workout #4: 45-Minute Weighted Vest Jogging Workout
"Wearing a weighted vest adds resistance, which boosts calorie burn and enhances muscle endurance, particularly in your legs and core," says MacPherson.
Warm-up: Begin with a 5-minute brisk walk at 3 mph without the weighted vest to prepare your body.
Workout: Put on the weighted vest and jog for 40 minutes at a steady pace of 5 to 5.5 mph, with a 1% incline to mimic outdoor jogging.
Cool-down: Remove the vest and complete the session with a 5-minute slow walk at 2.5 to 3 mph to lower your heart rate.
Workout #5: 30-Minute Incline Treadmill Jogging Workout
"Jogging on an incline adds intensity, making your muscles work harder and accelerating fat burn," MacPherson explains. "This workout is great for engaging your cardiovascular system and promoting fat loss."
Warm-up: Begin with a 5-minute walk at 3 mph on a flat incline to get your body warmed up.
Workout: Set the incline to 4% and jog at 5 mph for 10 minutes. Every 5 minutes, increase the incline by 1%, reaching a maximum of 10%. Keep a steady jogging pace throughout.
Cool-down: Reduce the incline to 0% and finish with a 5-minute slow walk at 2.5 to 3 mph to cool down.