Blog Fitness Calories Burned In 30 Minutes Jog

Calories Burned In 30 Minutes Jog

Have you ever wondered about calories burned 30 minutes jog? When it comes to weight loss, or the pursuit of a healthier, a more active lifestyle in general, running and jogging are the two most common exercises that people gravitate to.

Not only are these workouts very accessible and easy to do, but they are known for great results for both fat and weight loss. Thinking of that, what is the average calories burned in a 30 minutes jog? Do we all burn the same number or do some people burn more than others and why?

Read on to find out more about jogging calories burned and what influences the amount of energy used in this running in place exercise.

Is Jogging 30 Minutes A Day Enough To Lose Weight?

Yes it is. Calories burned 30 minutes jog are enough to help you lose weight – but only if you are consistent.

According to the Centers for Disease Control and Prevention, weight loss is dependent on an increase in physical activity as well as dietary changes. In relation to diet, maintaining a calorie deficit is key for sustainable weight loss. This can be achieved by consuming fewer calories, or by burning more calories via exercise. 

When it comes to physical activity, they recommend doing either moderately intense activities for at least 30 minutes a day, 5 days a week or vigorously intense activities for at least 15 minutes a day, 5 days a week. Jogging is classified among the vigorously intense activities that are suitable for weight loss and maintenance (9).

Read More: Cold Weather Jogging – The Excellent Way To Get Invigorated During Winter

Will I Lose Weight If I Jog Everyday?

Yes, you will. As seen above, the CDC recommends jogging as one of the exercises that can help you lose and maintain a healthy weight.

Jogging can be an effective exericse method, enabling individuals to work at a pace suitable to their fitness level. Research over the years has shown that running is not only beneficial for weight loss, but it can also help with belly fat loss too.

  • One systematic review published in 2013 found that moderate and high intensity aerobic exercises (like jogging and running) can help reduce visceral belly fat in both overweight men and women. The  review also displayed that these kinds of exercises can help with  fat loss even without a diet change (10).
  • A 6.2 years study published in the Medicine & Science in Sports & Exercise journal also showed that for weight loss, vigorous cardio is better than moderate cardio. The study comparing weight loss effects on walking and running involved 15,237 walkers and 32,216 runners
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calories burned 30 minute jogging

Researchers found that while both walking and running lead to weight loss, the latter lead to larger changes in study participants’ BMIs than the former (8). This continues to support  that vigorous exercises like running and jogging over time can effectively  lead to weight loss.

  • In 2016, a year-long study published in The Journal of Sports Medicine and Physical Fitness also showed that running can help with fat loss. The study compared fat loss changes in the participants who made dietary changes while running and those who did no dietary adjustments but still ran.

At the end of the observational study, researchers found that running with or without dietary changes can lead to fat loss.

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It should, however, noted that the fat and weight loss changes varied. Participants who ran over 5 km per week on average,  who fixed their diet reduced fat mass by 5.58 kg while those who didn’t make dietary changes lost about 3.81 kg in fat mass (5). Participants who ran less than 5km per week, and made diet modifications, lost around 3.55kg. 

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With these findings, it is clear to see that regular jogging can  certainly lead to fat and weight loss, with greater results being achieved through appropriate dietary modifications.

How Much Jogging Burns 100 Calories?

The amount varies from person to person. Contrary to what most people assume, the calories you burn during exercise is not the same. In fact, people in the same workout class doing the same workouts at the same pace will not burn the same amount of calories.

Factors that determine calorie burn include:

  1. Body weight – The more a person weighs, the more energy they expend when moving around due to the increased effort required to move a higher mass. Additionally, heavier people also have slightly larger internal organs.  A study highlighted  that because of this, heavier individuals  may  burn up to  43 percent more energy than smaller individuals  (6).
  2. Muscle mass – Research has shown that people with more muscle mass burn more calories than people who weigh the same as they do. Findings by researchers at the University of New Mexico stated that one pound of muscle uses anywhere between 4.5 to 7 calories a day. The researchers further stated muscle contributes approximately 20 percent of your total daily energy expenditure, while fat tissue only contributes about 5 percent (3).
  3. Sex – During exercise and also while at rest, men typically burn more calories than women. This can be due to physiological differences, such as  men  generally being larger and  typically having more muscle mass than women of the same age and weight. Women also tend to  have more body fat than men (11) and as seen in the ‘muscle mass’ section above, the more fat you have the less calories you burn.
  4. Age – This affects calorie burn in 2 main ways. One, as we age, are ability  to  engage in very intense exercises may decrease due to factors like illness or issues with joints. The less intense a workout is, the fewer calories you will burn.
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Secondly, we lose muscle mass as we age, with the most significant  loss typically seen as from 60 years old (4). As seen above, the amount of muscle mass you have determines how much muscle you burn a day.

calories burned 30 minute jogging

  1. Fitness level – While Jogging 30 minutes, the calories burned in highly fit individuals will actually be less compared to  intermediate or beginner individuals. The  reason for this is that as you become fitter, your body adapts to become more efficient in the activity. 

With time and consistency, this becomes your new  baseline, and you expend  less effort when working out – which results in burning fewer calories. However, since beginners are not yet used to the physical demands, the amount of calories burned per mile of jogging or even running will be higher than seasoned exercisers/runners.

  1. Workout intensity – The level of effort you perform at   during your workout, will influence  the amount of calories burned in a 30-minute jog. Working at a lower intensity, will result in fewer calories burnt. The more intense your jogging workout is, the more calories you can  burn. However it’s important to work at an intensity suitable to your current fitness level to support sustainable progress over time.

With that said, what are the approximate calories burned in 30 minutes of jogging?

According to the CDC, vigorously intense physical activities like jogging or walking are estimated to burn 7 or more calories per minute (7). The  American Council on Exercise, has a better outline of running calories burned as well as jogging 30 minutes a day calories burned by weight.

According to the chart, persons weighing 120, 140, 160, and 180 pounds lose the following calories per minute of running and jogging (2)

Activity Running (per minute) Jogging (per minute)
120 lbs (54 kgs) 11.4 kcal 9.3 kcal
140 lbs (63.5 kgs) 13.2 kcal 10.8 kcal
160 lbs (72.5 kgs) 15.1 kcal 12.4 kcal
180 lbs (81.6 kgs) 17.0 kcal 13.9 kcal
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With these numbers to burn 100 calories through jogging, you need to jog intensely for anywhere between 7 to 10 minutes. Remember, these numbers are solely based on body weight and do not include other factors like sex, muscle mass, or fitness levels.

How To Burn 1000 Calories In 30 Minutes By Running

It is quite hard for the average person to burn 1000 calories in just 30 minutes of any workout, let alone running. According to Harvard Health Publishing a person weighing185 pounds running 10 miles an hour at a speed of 6 minutes a mile could  burn around 671 calories (1). 

calories burned 30 minute jogging

For you to burn 1000 calories in just 30 minutes of jogging, you would not only have to keep up these speeds while running but would also have to be much heavier than 185 pounds. Remember that weight loss only works when you set realistic goals. 1000 calories burned in 30 minutes jog is not a realistic goal for many. Therefore, it is better to start at an appropriate level, building consistency and gradual results over time.

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What Is Yoga Jogging?

Also known as yogic jogging, this is a workout routine that combines yoga and jogging. This routine can be done in two ways

  1. Yoga after running in place – With this routine, you use yoga as a cool down to help stretch your muscles after an intense exercise.
  2. Yoga in the middle of jogging sprints – Here, you sprint jog as fast as you can for a set time limit. Once the time is done, you catch your breath by doing some yoga poses then go back to sprint jogging again. The cycle goes on and on till your workout session is done.

What Is Aqua Jogging?

Also known as deep water running, it’s basically jogging while submerged in water. You do aqua jogging by running laps in the shallower end of the pool or by going to the deeper side of the pool, wearing a floatie around your abdomen and running in place.

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Does Jogging Build Muscle?

Yes, like running, jogging can help build muscle – especially in the lower body. However, the muscle gains might not be as much as a person who does strength training. If your goal is massive muscle gains, strength training will be more beneficial than simple cardio.

Will Running Give You Abs?

Not really. Running can  help make your waist smaller by promoting   weight and fat loss, but it will not automatically give you visible abs.

Abs are muscle hidden under belly fat. When you lose belly fat, your abs might start to become visible. However, if you want really visible abs, it is advisable to combine  core strengthening exercises alongside running in your training program.

Read More: How To Start Jogging At 50 (Or Any Age)?

How To Burn 500 Calories A Day By Jogging

Unlike trying to burn 1000 calories in 30 minutes via jogging, burning 500 calories a day via the same workout can be more achievable. 

Be sure to push yourself as much as you can during the exercise session. You can aim  to expend this amount of calories in  one workout session, or it may be more achievable to divide your sessions throughout the day. 

The Bottom Line

Calories burned from 30 minutes jog is dependent on more than just the workout performed. While duration does matter in calorie burning, factors  like body weight, intensity of workout and muscle mass play a huge part in the final amount . To maximize energy expenditure,  always make sure that you are pushing yourself as much as you can during the exercise session while allowing for appropriate rest and recovery.




This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. Calories burned in 30 minutes for people of three different weights (2021,
  2. Calories Burners: Activities That Turn Up The Heat (n.d,
  3. Controversies in Metabolism (n.d.,
  4. Daily energy expenditure through the human life course (2021,
  5. Does running with or without diet changes reduce fat mass in novice runners? A 1-year prospective study (2016,
  6. Effect of Constitution on Mass of Individual Organs and Their Association with Metabolic Rate in Humans—A Detailed View on Allometric Scaling (2011,
  7. General Physical Activities Defined by Level of Intensity (n.d.,
  8. Greater Weight Loss from Running than Walking during 6.2-yr Prospective Follow-up (2014,
  9. Physical Activity for a Healthy Weight (2023,
  10. The Effect of Exercise on Visceral Adipose Tissue in Overweight Adults: A Systematic Review and Meta-Analysis (2013,
  11. Why Do Women Store Fat Differently From Men? (2009,
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