Last updated on Jun 22nd, 2021 at 02:54 pm

 “Exercise for Weight Loss” is an article series detailing the most successful exercise strategies that can be used to assist in speeding up the weight loss process, and help you end-up with a sleek, toned physique once your bodyweight gets down to your goal-weight.

Get your feet moving

Once you’re doing some simple bodyweight movements in your ‘no equipment gym’ the next logical step towards exercising for weight loss is to add a bit of cardio a few days per week. And the most effective way to do that – provided you have no serious injuries – is to run.

(Remember, walking CAN be seen as a good fat loss tool, but we’re trying to lose fat AND get fit and strong, so we’re going to need more than walking for that.) There are two styles of running for weight loss and fitness – sprinting and jogging. Most people will feel more comfortable with the jogging option, so we’ll look at that one first.

How do you start jogging?

For the majority of people, because of their lack of fitness, a good beginning would be to get out on the road, and walk for a minute and jog for 30 seconds. Repeat this sequence for fifteen minutes or so, every second day for a week.

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Next week, increase the jogging to 45 seconds, and the following week to a minute at-a-time. Once you can walk a minute, and jog a minute then you can begin to try to walk a minute, and jog 90 seconds.

Build this up over time until you can jog for four or five minutes without walking. Once you’re there, then try to do a ten minute slow jog. Then begin to build that up. The process is not a complex one. You just need to build your fitness like you would build any other attribute.

Get those feet moving, and watch the weight fall off. The added bonus? You’ll get fitter too!


While All4Women endeavours to ensure health articles are based on scientific research, health articles should not be considered as a replacement for professional medical advice. Should you have concerns related to this content, it is advised that you discuss them with your personal healthcare provider.