Exercise must be part of the equation if you're trying to stay healthy, with at least 30 minutes, five times a week. Whether you walk or run, instead of keeping a consistent pace, an even better option is to incorporate speed intervals. The bottom line is that the harder you work, the more calories you'll burn, which is the key to losing weight. When dropping pounds is your goal, the recommendation is more: an hour per day, five times per week, and we're talking heart-pumping exercise, not a leisurely walk around the block.
In order to lose a pound a week, you need to cut out or burn a total of 500 calories a day.

But if you tend to walk slower, then you definitely won't burn as many, and if your jogging pace is closer to 7 mph, then you'll make more use of your 30 minutes by jogging. Every minute of sprinting at 8.5 mph not only burns 13 calories (as compared to 4 calories at 4 mph and 9 calories at 6 mph), but will also help diminish belly fat faster.
Jogging burns more calories per minute than walking, so you can lose weight faster by learning to love running — here's an eight-week plan to get you up to speed.
Since running for a straight hour is pretty intense, especially if you're an exercise newbie, brisk walking is a great option.
So even if you have an hour to work out, spend 30 minutes running, 20 minutes doing strength training (muscle mass increases your metabolism, which helps you burn calories faster), and 10 minutes stretching (to help prevent injury and soreness).

That intense, jam-packed hour will definitely help you reach your weight-loss goals quicker than just going for a walk.
If you'd rather pick up the pace and jog at 6 mph for 30 minutes with a 5 percent incline, then you'll burn 363 calories.

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