Is Jogging A Waste Of Time? Yes it is!

(No offence to any jogger out there)

I’ve become more and more convinced that shorter intense workouts are better than longer easy workouts and that exercises like jogging or leisurely riding bikes are totally ineffective if you want to lose weight. A lot of people gravitate towards jogging, because it’s something easy to do. This is a mediocre way of thinking. Things that don’t require much effort tend to not be things that are very effective–this is definitely the case when it comes to losing weight. Of course, if you’re really overweight, then you have to start somewhere, so just simply getting up and moving around will be a big help. I’m not really talking to those individuals. This post is geared towards the average person who has been jogging for a while, yet, they’re not seeing too much results.

If you’re not looking to build muscle, working out is extremely simple and very convenient. You absolutely don’t need to go to the gym. For a lot of people, I think this is the big motivational hurdle. It takes time and a bit of preparation to go to the gym and that just leaves more opportunity to procrastinate or make excuses not to go. So I think if people can avoid going to the gym, it will probably at least take away that barrier.

All you have to do, if you’re not interested in building muscle is just get up like 15 minutes earlier a few days a week (or even a couple of days a week if you intend to do one of your workouts on a weekend) and do your workout first thing in the morning. There’s really no excuse not to work out, because it really only takes 20 minutes (or WAY LESS depending on the intensity) two or three times a day. Forget those crazy long workouts or even the workouts you see at gym classes. For those who are too busy to read the article, I’ll summarize some of the key points. But first, let me just get to the meat of it and provide examples of intense exercise routines that you can do (probably a good idea to consult a doctor before beginning any workout program)

HIIT + Strength Workout (4 minutes of torture)

30 seconds each exercise 10 seconds rest after each exercise

  • Alternate kettle bell swing
  • Kettle bell skier hops
  • Kettle bell rotations & other side
  • Star jump push out
  • Twisting pistons
  • Mountain Climbers (feet off the floor)
  • Burpee with the medicinal ball
  • Jump rope

 

1000 calorie HIIT, strength, abs & obliques workout

Tabata style 20s work 10s rest
1) squat hold burpee
2) plank to push up
1) repeat
2)
1)
2)
Rest 1min between each group

2nd group
1) high knees
Rest – boxer shuffle
2) side squats – low
1) repeat
2)
1)
2)

3rd group
1) jumping lunges
2) seal push up – cobra then crow up
Rest – boxer shuffle
1)
2)
1)
2)

4th group
1) burpee
2) jacks
1)
2)
1)
2)

5th group
1) jump squats
2) standing oblique crunch

6th group
1) mountain climbers
2) walk downs

7th group
1) star jumps
2) plank knees

Comments

39
  • Richard

    Hi,I have been struggling to lose about 6- 8 klios for a long time. I used to be 62 kilos, that is when i got into aiocbers, and in 3 months I was around 57/58. Although i looked very fit , for I was also regularly doing my weight training too. I love doing both, and also love doing yoga. But none of my efforts could melt the fat around my stomach, though i could almost do all the ab exercises without any problems, and I knew so many of them.I also kept reading that the only way to lose fat , was to include more aiocbers, and I started doing more of it, like 30- 40 mins of skipping along with some aiocbers routines too, and I never gave up my weight training routine. I had switched to eating everything brown, along with vegetables and proteins, and I am a pure vegetarian. But still I found no results, although I always got comments that I look at least 10 years younger than my actual age.Then i hit the age called the beginning of the 50s, with weight gradually increasing, and finally stopping with great difficulty in 67.5 klios, that too with my regular exercise, and healthy diet routine. I know that i am at an age where things are not in my control, although i am perfectly healthy, I now look fat.I have joined a gym, and had asked them to give me circuit training , in which on certain days both cardio and weight training is there and on other days only cardio and abs are there. They never give me more than 40 mins of cardio a day, which i find a little less because of my preconceived idea of believing that only with more cardio i can lose weight soon. So in a day i try to do atleast 50-55 mins. of different cardios like cycling, treadmill and the cross trainer, and on weight training days I do double the repetitons of what they have given me, and also try to do minimum of different cardio for 45- 50 mins.One month is going to be over, and I see only some inches lost in my back, chest and arms, but no great shakes, and no weight loss.In the treadmill i do running for 1 min and 1 min of rest, and i do this atleat 7 times in a 20 mins worktime, and this i do only twice a week and on other days I increase the incline/ decline and walk fast and recover kind of workout and also some times i just walk regular with no incline at all.As a principle, I seem to be doing a lot of different things, adding little changes in my gm time.However there is no big change in my body, i am feeling as fit and healthy as ever without of course the weight loss , which seems to be eluding me for ever.In one or two days they would be changing my workout schedule to a different routine, I am wondering whether I should ask them to put me on no cardio, and only weights kind of routine, what do you have to say?I would really appreciate your advise in this matter.Sorry for the long post .Rama.

    Reply
    • Karen

      Hi Rama! Thank you for your reply. And, no don’t be sorry for your long post. There are 3 possibilities really; 1) You need to eat more since you are working out more. You might not be eating enough currently hence not burning much. 2) Your current cardio routine doesn’t seem to be effective; HIIT is really about quality and effective so it depends on what kind of routine it is. Rightfully, it is a short burst of activity with high and low intense workouts and last between 20 and 40 minutes max. Running on a treadmill is a static-state cardio which is not exactly effective. It’s good that your energy and endurance has gone up but not your weight so step up on HIIT and increase weight training. 3) You think you might be eating right but it might not be the case – the 80% nutrition 20% exercise rule is very true. Why don’t you email me an example of your recent 3-day dietary record? I shall be able to assess better. Thanks!

      Reply
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  • Alison

    Makes sense. I really agree that a lot are stuck with that kind of mediocre thinking. If you want to have great results, you need effective means, not just something you are comfortable doing. I love your list. Thanks for sharing! 🙂

    Reply
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    Reply
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  • RMAU

    I think that s really smart and intuitive. My dad has worked in medicine for ~30 years and most of his patients have heart problems. I ve heard him talk about heart health my whole life, like how it goes bad and why it kills more Americans than anything else. Being able to keep a steady jog for an extended period will make a tremendous difference for your long term health. I kinda think some people just dis it because it s not easy.

    Reply
    • Karen

      That is true. And, fartleks is a technique that could be added into a running regime. Fartleks are used by many European Athletes who get into a jogging mode to running then to sprinting and then back to jogging without coming to a complete stop. This helps to accelerate heart rate and is great with building cardiovascular system as well as fat loss.

      Reply
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    Reply
  • WomensNews

    That being said, long slow running is just about the most effective way to train aerobic capacity, and it does burn a significant amount of calories. Yes, other forms of more intense cardio can burn more calories per minute, but very few of us are capable of working at those intensities for very long, while it s within the range of ability of most healthy folks to train to jog steadily for an hour or more.

    Reply
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    Reply
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