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Cardio · Body Weight
Jogging
Jogging is an intermediate compound cardio exercise that works the cardiovascular system (cardio), with the glutes, hip flexors and core assisting. It needs no equipment beyond your own body weight. A typical prescription is 1-3 rounds of 30-60 seconds, and it burns about 8.6 calories per minute.
- Target
- Cardiovascular System
- Body part
- Cardio
- Equipment
- Body Weight
- Category
- Cardio
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 1-3 × 30-60 sec
- Calories / min
- ≈ 8.6 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Calves · Gastrocnemius, Soleus
Secondary muscles
- Glutes · gluteus maximus, gluteus mideus
- Hip Flexors · Iliopsoas
- Core · Rectus Abdominis, Obliques
How to do Jogging
- Stand with your feet hip-width apart and your arms relaxed by your sides. Engage your core and maintain an upright posture.
- Begin jogging by taking short, quick steps, lifting your knees slightly higher than walking pace.
- Swing your arms naturally with each step, keeping them bent at a 90-degree angle.
- Maintain a steady, comfortable pace and continue jogging for the desired duration or distance.
Form tips
- Gradually increase your jogging duration and intensity to build endurance and strength.
- Breathe steadily and rhythmically to maintain oxygen flow during the jog.
- Stay hydrated and take breaks if needed, especially during longer jogging sessions.
Jogging alternatives
More cardiovascular system exercises
Jogging FAQ
What muscles does Jogging work?
Jogging mainly works the cardiovascular system in the cardio (Quadriceps Femoris, Biceps Femoris, Semitendinosus and Semimembranosus). The glutes, hip flexors and core work as secondary muscles.
What equipment do you need for Jogging?
None. Jogging is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Jogging should I do?
Start with 1-3 rounds of 30-60 seconds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Jogging good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler cardio exercises.
How many calories does Jogging burn?
About 8.6 calories per minute for a person of around 70 kg, based on a MET value of 7. Ten minutes of work is roughly 86 calories; heavier people burn more.
What is a good alternative to Jogging?
Other exercises for the cardiovascular system include Treadmill Jogging, Gym Elliptical Machine Normal Speed, Suspension Trainer With Grips Mountain Climber and Treadmill Walk.
For developers
Use Jogging in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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