Sprinting vs Jogging – Which is Better for Weight Loss?

Legs of a man running towards the sunset on a road with the caption "Sprinting vs Jogging – Which is Better for Weight Loss?"

Jogging is one of the most popular forms of weight loss and cardio exercise, as it’s one that just about everyone can do. You’ll find that running and jogging for weight loss is a very effective solution, but did you know that sprinting can actually help burn the fat more effectively? In the competition of sprinting vs jogging for weight loss, it’s important to know which is the best for you. Read more and find out what’s better jogging or sprinting!


Two joggers on a road in the countryside on a sunny day.

Jogging is the simplest form of running, and it’s much easier on your joints. If you have problems with your muscles, knees, ankles, shoulders, or back, jogging can be a good option for you.

Jogging and Weight Loss

Jogging is effective for weight loss because you can usually jog for 30 to 60 minutes without getting too tired or pushing your body too hard. This protracted exercise will keep your heart pumping, your blood flowing, and your fat burning. You can burn off the high calorie foods you eat by jogging, and it will be a solid option for weight loss.

You will have to jog for at least 30 to 45 minutes in order to see effective weight loss results, but it’s a viable weight loss method that anyone can do.

Jogging and Fat Burning

When you jog, your body burns off a lot of fat. However, the prolonged periods of exercise means that your body has to burn into your lean muscle tissue as well, and this can cause you to lose muscle mass as well as fat. It won’t burn off as much fat as you’d like, and you have to lift weights or do resistance training in order to stop the jogging from burning away the lean muscle.

You may end up losing a lot of weight, but you’ll still have a fairly high body fat percentage simply because your jogging ate away at the muscle as well as the fat.


Legs of a sprinter getting ready to run in a stadium.

When it comes to fat burning, there’s nothing like sprinting to blast those pounds of fat. It’s a lot harder on your body, so it’s not a form of exercise that everyone can do.

Sprinting and Weight Loss

Sprinting will stimulate the production of Human Growth Hormone, which is a hormone that contributes to the buildup of lean muscle on your body. The more lean muscle you have, the more fat you will burn and the faster your metabolism will be. A faster metabolism will lead to more fat burning, and the cycle will continue until you’ve lost a lot of weight.

You can do 50 meter sprints just 8 times, and you’ll find that you can burn twice as many calories as you’d burn by jogging.

Sprinting and Fat Burning

What makes sprinting so effective is that it blasts the fat, but not the lean muscle mass. Sprinting will add to your bone density — unlike jogging, which actually eats away at bone density. Your body will shed a lot of the excess fat, and you will build lean muscle.

You’ll find that the sprints will help to burn up your body fat very effectively, and it will ensure that you lose all the fat that you are trying to get rid of. You won’t see as much general weight loss, but you’ll burn off a lot of the fat and tone your body nicely.

Why Try Sprint Training?

A man and a woman getting ready to run a sprinting race on a suburban or park road

Here are a few reasons to consider trying sprint training if you’re looking for a way to change up your routines:

It’s Quicker

Sprinting not only causes you to run faster, but you’ll burn more calories with each step. If you do just 400 yards of sprint training (8 runs of 50 meters each), your workout will be complete. You’ll have burnt hundreds of calories, and you’ll be done with your workout well before your 45-minute jogging session would be over.

It Can Prevent Injuries

Injuries that are sustained during jogging can stop you from being able to run or move easily, but there’s less chance of these injuries during a sprint. After all, you’re only running a few hundred meters rather than 3 or 4 kilometers, so it will be less repetitive motion strain on your body.

It Gets You Breathing

The power needed to sprint will force your body to breathe deeply, and you’ll find that your cardiovascular system will be pushed to its limits by your sprinting. Your heart and lungs will be much stronger, and your body will have more aerobic and anaerobic energy.

It Makes You Faster

If you can push yourself to sprint, you’ll find that your body can move a lot faster. The workouts will involve you running at your top speed, and regular training can help you to increase your top speed.

Here’s an interesting video showing the DOs and DON’Ts of running


It’s definitely worth trying these sprint workouts, as they can help you push your body and work out in a fun and effective new way!

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0 thoughts on “Sprinting vs Jogging – Which is Better for Weight Loss?”

  1. ^ You’re right Samuel. Sprinting any surface softer than concrete, such as grass, dirt, or sand, will really reduce the chances of injuring yourself.

    I really wished I didn’t waste so many years jogging. No wonder I had trouble putting on muscle mass. Jogging just eats away at it.

    Now I’m off to do some sprinting ;O)

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