Never mind those images of sickly-looking marathon runners; you CAN make jogging burn all the fat you want–by using a particular technique known as HIIT.

HIIT stands for high intensity interval training.

As a result of its simplicity and basic nature, you might despise jogging as a useless technique when it comes to losing weight.

To reap the full benefits of jogging, mastering the right form, while keeping in mind the following factors is paramount:

Warm-up: You’re highly likely to ignore this stage, since jogging itself might appear as a warm-up exercise.

Walk for five minutes, then stretch for a few minutes before you begin jogging.

Warming up also ensures that your cardiac system is well prepared to enhance your heart rate and improve your blood flow. The warm-up session ideally should not exceed 15 minutes.

After the warm-up, it’s time to begin HIIT.

You should practice diaphragm breathing, rather than breathing from the upper part of your chest, for this increases oxygen flow.

HIIT means brief (15-30 seconds) bursts of your fastest running or jogging, relative to the course you’re on.

So if you’re slowly trotting up an inclining trail, you won’t be outright sprinting it during a 15-30 second burst, but it will be your best “sprint” relative to the incline.

If the course is flat or you’re on a treadmill at zero incline, it will be more like a sprint  you’ll do. If you’re on a treadmill, DO NOT HOLD ON.

When it comes to exhalation, use your mouth as much as possible. This ensures that you release as much heat as possible from your system.

After knocking yourself out or nearly doing so with the burst, slow to a very slow trot–very easygoing, maybe even a walk–and do this for two to four minutes to fully recharge you for the next brief burst.

Can you make it to eight bursts? Eight bursts total should amount to no more than four minutes of your hardest work.

But even after just four truly butt-busting bursts, you will begin feeling pretty worked over. Try to complete eight. Take five minutes between burst intervals if necessary.

This is how to make jogging burn fat: HIIT.

Post-workout stretching: To get rid of waste byproducts in your muscles faster, don’t ignore this step. Stretches should be as gentle as possible to allow your body to cool off and relax your muscles.

HIIT is superior to “steady state” jogging for burning fat.

Lorra Garrick is a former personal trainer certified through the American Council on Exercise. At Bally Total Fitness she trained women and men of all ages for fat loss, muscle building and fitness.