Q: If i wanted to burn 3 pounds in 7 days, how much jogging on the spot would i have to do each day?

A: To burn 3 pounds of fat you need to burn 10500 extra calories which works out to burning extra 1500 calories daily which would require walking around 12 miles daily!

My recommendation is to first not look to lose so much weight so quickly -- about 1 pound lost per week is a much healthier and more practical pace for most people. And second, don't equate losing weight with doing more cardio. Instead please read this article to learn how a good diet with heavy whole-body weight training and moderate cardio make for a much more effective long-term fat loss program.