Daijiworld Media Network- Mumbai

Mumbai, May 21: Whether you're short on space or craving a breath of fresh air, choosing between spot jogging and running can impact your fitness journey differently. Both forms of cardio boost heart rate and endurance, but how do they really compare over a 10-minute session?

Running, the classic cardio staple, activates more muscle groups and typically provides a more intense cardiovascular workout.

“Running is generally harder as it uses more core and leg muscles,” explains Dr. Hemant Sharma, Chairman - Orthopaedics & Joint Replacement, Marengo Asia Hospitals, Gurugram. “It conditions the cardiovascular system more effectively and also expends more calories than spot jogging in the same time.”

A brisk 10-minute run can torch 100–120 calories, while also boosting mood, especially when done outdoors with exposure to natural sunlight and vitamin D.

Spot jogging, or running in place, is the go-to for those exercising indoors or in compact environments.

“It’s lower-impact and a safer option for beginners or people recovering from joint injuries,” says Dr. Sharma.

Though it may feel easier, spot jogging still plays a valuable role in improving coordination, warming up the body, and burning 50–70 calories in a 10-minute session.