1. Stand strong, with your feet placed at about shoulder width apart, a slight bend at the knee, with your elbows bent loosely at your side
2. Keeping your body upright lightly transfer your weight from one foot to the other as you jog on the spot
3. Continue for the specified amount of time
The primary muscles used in On-the-spot Jogging are the Calves and Quads. The secondary muscles used are the Abs and Lower Back.