Running is a full-body calorie-burning exercise. Running burns calories faster than most other forms of cardio. Running for 30 minutes can burn 250 to 500 calories, depending on your speed and intensity.
Sprinting and high-intensity running stimulate excessive exercise post-oxygen consumption (EPOC), meaning you continue to burn calories even after your workout.
Running also boosts fat-burning hormones like adrenaline and growth hormone, which help your body tap into stored fat, especially in the belly area.
In addition, jogging helps your body use insulin better, reduces fat storage, and helps you lose weight more easily.
The amount of running you should do to lose fat depends on the intensity. You should run 3-5 times a week, alternating between steady-state and high-intensity workouts to achieve your belly fat loss goals.
For beginners, spend 20 - 30 minutes running steadily at a moderate pace. This will help increase endurance, promote fat burning.
Meanwhile, 45 - 60 minutes of moderate-intensity jogging is the optimal time to maximize fat oxidation. This helps speed up the fat burning process.
If you're short on time, 20–30 minutes of sprinting and high-intensity interval training (HIIT) can be just as effective as an hour of steady-state running. Intervals increase your metabolism, triggering the afterburn effect.
