The Easiest Way to Lose Weight

There are many ways you can do to lose weight and burn fat. In addition to implementing a diet high in protein and low in fat, do cardio exercises can also be the right choice.

There are various tools that you can use for cardio exercise such as treadmills, stationary bikes and more. Even if you are tired of exercise indoors, you can try to run in the open with people nearby.

So what if you do not have cardio equipment and at the same time the weather is not conducive to outdoor exercise? Means it's time you tried the simplest cardio workout, which is running in place.

How to Do Running in Place

Running in place can be done with two variations of movement. The first is the movement kick butt, (see figure 2 above) how:

- Upright position with both hands to grasp and lift up like in the picture

- Move your right foot back to the heel almost touching the buttocks

- Lower the right foot and then repeat the same movement using the left foot

The second is the movement High Knee (see Figure 3 above), namely:

- Start from a standing position

- Backs straight and relax

- Repeat running in place lifting knees as high but the stomach

Running in Place Could Burn Fat?

Basically all cardio exercises can be used to burn body fat, including running in place.

You certainly familiar with the term HIIT (High Intensity Interval Training). HIIT is a cardio exercise method that uses a combination of high intensity exercise with moderate or low intensity in the interval (interval) specified.

HIIT consists of a brief but intense exercise, followed by a recovery period in between exercises. HIIT workout usually only lasts between 10 to 20 minutes.

Some of the benefits that can be obtained from HIIT training include improving athletic ability and condition the body, improve blood glucose metabolism, which means your body convert food into energy more efficiently, while maximizing the body's burning of fat.

What is the relationship with HIIT running in place? Well, HIIT method can be applied in any type of cardio exercise including running in place. For example, you start running in place with moderate intensity to warm up 1-3 minutes.

After the runway speed to run at you with maximum power for 30-40 seconds, then lower the speed with fun run for 60-90 seconds, longer runway and slowed again, and so on up to 10-20 minutes.

To avoid boredom, try to move slightly forward or backward to change the pattern of your run.

Other Benefits of Running in Place

Not only effective to maximize fat burning body, this simple exercise can also provide positive benefits for the overall health of the body, such as:

Strengthens the Heart Muscle

Jogging is often called cardiovascular exercise because it increases the heart rate and encourages the lungs to work with the highest capacity. The heart will pump blood and oxygen throughout the body and keep the blood circulation remains smooth.

This exercise can also reduce the risk of heart disease, lower blood pressure and cholesterol, to prevent diabetes.

Strong Bones and Muscles

According to a study done by the students of Birmingham University, running in place to strengthen muscles and maintain bone density at the same time, especially the muscles and bones in the legs, hips and back. They stated that teens who love to do cardio exercises could potentially reduce the risk of osteoporosis by 60 percent in later old age.


Running may stimulate the body to produce the hormone endorphin. As we know that endorphin hormone is a hormone that can provide a happy and comfortable feeling. This feeling will always give a positive mood, increase endurance, and protects you from prolonged stress.

Another advantage of running in place is, you do not need to use special equipment. Pretty pair of shoes and a strong determination to do so.

In order not to bore, you can also run in place while listening to music or watching television. Well, at least it could be evidence that losing weight is not a difficult job.