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While the country is in the third phase of easing lockdown restrictions, a lot of us are still refraining from moving out unless necessary. This has kept most people away from outdoor activities. Moreover, with the gyms about to reopen, there are widespread concerns about the spread of infection and we don’t see many people returning anytime soon. So for those who either find walking boring or are looking for more exciting ways to burn faster calories within the confines of their home, we thought about exploring spot jogging or spot walking as a form of workout.

Is spot jogging good for heart health?

Walking is a widely recommended workout by cardiologists so we thought of getting their views on this spin on traditional walking. According to Dr Santosh Kumar Dora, Senior Cardiologist, Asian Heart Institute, Mumbai, “Spot walking or spot jogging gives the same benefits as walking, maybe more if done at a higher intensity. You may not run or walk outside due to humidity, rains, or just because you have to be too mindful of social distancing norms but spot walking doesn’t have any of these limitations.” The exercise can be as low or as high intensity as you like it to be. But for good heart health, the idea is to increase your heart rate to 60 to 70% of your maximum heart rate. Maximum heart rate is calculated by 220 minus your age.

Dr Dora adds, “To make the workout more rigorous, try to raise your knee up to your hip level and do it briskly. Swing your hands the way you do while walking outdoors. With this technique, one can burn up to 250 to 300 calories per hour. You can also use a low weight dumbbell during spot walk to tone your biceps and intensify calorie loss. Doing various yoga asanas during this period helps further in improving flexibility of muscle and joints and strengthening core muscles.”

Walking versus spot jogging

There have been several studies that support the benefits of walking for better cardiovascular health, strengthening muscles, improving sleep and supporting joints. Jitendra Chouksey, who is the man behind one of the biggest fitness revolutions in India, Fittr says, “The single most important exercise for good health is resistance training. So spot jogging is definitely a great way to burn some calories. If you see, it mimics climbing stairs which is a great resistance training workout. The exercise works on the quadriceps, calves, and glutes unlike walking that doesn’t stimulate quadriceps and calves unless you are walking on an incline. For that very reason jogging on the spot will work better at strengthening your legs considerably.”

How to stay injury free

On an average, a person weighing 80 kilos will lose around 90 calories for 10 minutes of spot jogging.

If you are planning to give spot jogging a try, make sure that you warm up your legs, hips and back muscles to ensure an injury free workout. Also, do not just suddenly stop – ensure you allow your body to cool down with some stretches.


Walking and spot jogging will both help you stay healthy and require no equipment. However, the big difference is that spot jogging allows you to bring more intensity to your workout in comparison to walking. However, if you feel walking works for you, know that they are both great forms of workout.

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