I'm trying to lose weight, so cardio has become a part of my weekly routine. When it was cooler out, I had no problem jogging 30 minutes, about four times a week. I live where the temps are in the 80s and 90s right now with a considerable amount of humidity, and it's been brutal jogging. I've been walking instead for an hour. Am I burning the same amount of calories, or should I stick it out and keep jogging?
— Too Hot to Jog
It's amazing how heat can affect your ability and motivation to move, but I applaud you for continuing your workouts, even if you're moving slower than you were. To find out how a long walk and a short jog compare calorie-wise, continue reading.
Calculations are based on a 130-pound woman.
As you can see from the chart below, if you're walking for an hour at a pace of three miles per hour (20 minutes per mile), you'll burn 207 calories. If you pick up the pace and jog twice as fast at six miles per hour (10 minutes per mile) for 30 minutes, you'll burn 295 calories. So when compared with walking, jogging definitely burns more calories in half the time.
If burning calories is your goal, my suggestion is to do intervals. Start off walking for five minutes, then jog for five minutes. If you alternate between the two for 40 minutes, and end with five minutes of brisk walking, you'll burn 281 calories in 45 minutes. Walking will allow your body time to cool down between jogging intervals. It's a great compromise when exercising in hot weather.
|Miles per hour||Minutes per mile||Calories burned
in 30 minutes
in 60 minutes
No matter how you choose to exercise, remember to stay well hydrated in the heat. Take a water bottle with you. If you see a sprinkler on your route, and you're feeling hot, make a dash through the cooling spray.