Wepamusoro gumi pfupi pfupi pamba cardio Workout kwemaminetsi gumi nemashanu

Hapana nguva yekuita cardio training? 15-20 maminitsi pazuva anogona kuwana ose! Isu tinokupa iwe gumi epamusoro anoshanda epfupi cardio workouts ekudzidzira kumba. Iwe uchakwanisa kushanda pakurasikirwa nekurema uye kukura kwekutsungirira zvinobudirira, nokukurumidza uye zvinobudirira.

Short cardio Workout kwemaminitsi 15-20

1. Cardio Dance yevanotanga Tracy c Anderson

Tracy Anderson anogadzira zvirongwa zvakasarudzika zvakasiyana zvakanyanya kubva kune mamwe makosi evhidhiyo. Hwaro hwe cardio workouts yake haisi iyo yakajairwa diki kurovedza muviri, uye rhythmic kutamba. Kunyanya kune vanotanga Tracy akagadzira yakaoma yekurasikirwa uremu Beginner Dance Cardio. Inosanganisira mana mapfupi ekutamba ekuita kuti akubatsire kupisa macalorie nemafuta. Vhidhiyo yemaminetsi gumi nemashanu ichave yekuwedzera kukuru kune zviitiko zvezuva nezuva. Chirongwa ichi chinopa mazinga mana ekuomerwa kuitira kuti iwe ugone nhanho nhanho kupinda munzira dzekudzidzisa dzemurairidzi.

• Cardio Dance yevanotanga: Level 1 (16 maminitsi)
• Cardio Dance yevanotanga: Level 2 (15 maminitsi)
• Cardio Dance yevanotanga: Level 3 (15 maminitsi)
• Cardio Dance yevanotanga: Level 4 (17 maminitsi)

Verenga zvakawanda nezve Cardio Dance yeVanotanga..

2. HIIT Workout kubva kuTurbo Fire naChalene Johnson

Kana iwe uchida chirongwa ichi chinopisa, saka edza yakakwira intensity interval kudzidziswa (HIIT) kubva kuTurbo Fire. Chalene Johnson chaizvo kuita kuti ushande pa100%. Kubudirira 15-20 maminetsi ekudzidziswa pachirongwa cheHIIT inofananidzwa nebasa renguva yakazara. Iwe wakamirira nguva dzakasimba nehupamhi hwepamusoro, iyo inochinjana nepakati pfupi yekuzorora. Kudzidziswa kwakavakirwa pakusvetuka kwekuvhunduka uye kuoma kuri pamusoro peavhareji.

• HIIT 15(15 maminitsi)
• HIIT 20 (20 maminitsi)

Verenga zvimwe nezve Turbo Moto ..

3. Kickboxing (Kickbox FastFix) naJillian Michaels

Kana uine mafungiro akanaka ekurwisa mitambo mukudzidziswa, edza kickboxing naJillian Mykes. Makirasi ake ane zvibhakera zvakanyanya uye matehwe - semhedzisiro, iwe bvisa mafuta uye simbisa mhasuru dzemakumbo, maoko, uye dumbu. Iyo Kickbox FastFix chirongwa chine matatu ekushanda: muviri wepamusoro, wezasi muviri uye dumbu. Iwe unogona kugara mune imwe yemavhidhiyo (zvichienderana nenzvimbo dzine dambudziko) kana kuchinjana pakati peese matatu. Iyo yakaoma iri nyore uye yakakodzera kunyange kune vanotanga.

• Kickbox FastFix: Muviri Wepamusoro (20 maminetsi)
• Kickbox FastFix: Muviri Wepasi (20 maminitsi)
• Kickbox FastFix: Abs (21 miniti)

Ruzivo rwakawanda nezve Kickbox FastFix..

4. Cardio kubva purogiramu 22 Minute Hard Corps naTony Horton

Pakugadzira 22 Minute Hard Corps Tony Horton akashandisa nzira dzekudzidzisa dzemauto esu. Maminitsi makumi maviri nemaviri emoyo wakanyanya uye iwe uchakurumidza kukwanisa kupinda mune yakanaka chimiro. Nzvimbo yacho yaisanganisira Cardio Workout matatu yakaoma nhanho. Uye kana Cardio 1 yakakodzera kunyangwe yepakati nhanho kudzidziswa, Cardio 2 uye Cardio 3 - makosi epamberi. Workout ye22 Minute Hard Corps inosanganisira intense cardio uye simba maekisesaizi anodzokororwa mumatatu matatu.

• Cardio 1: 23 maminetsi
• Cardio 2: 23 maminetsi
• Cardio 3: 23 maminetsi

Verenga zvakawanda nezve iyo 22 Minute Hard Corps ..

5. Cardio Capoeira we20 Minute Body naBrett Hebela

Capoeira inyanzvi yehondo yekuBrazil inosanganisa zvinhu zvekutamba uye acrobatics. Brett Hebel akanga asiri chete akakurumbira fitness trenerom, asiwo mumwe wevateveri vakakurumbira ve capoeira. Cardio yake yekurovedza muviri kubva kuchirongwa, 20 Minute Body haigone kuve yakaoma, asi basa rayo rekutanga rinoita. Iwe unosimudza kupuruzira uye wobatidza yako mafuta-inopisa metabolism. Usatya kujairana neBrazilian martial art, Brett anoratidza kufamba kwakapusa, saka kudzidziswa kunotamiswa zviri nyore zvakakwana.

• Cardio Capoiera (20 maminitsi)

Verenga zvakawanda nezve Cardio Capoiera..

6. Cardio workout kubva Quick Burn Cardio Denise Austin

Kana iwe uchida imwe nzira yechinyakare yekusimba, edza maminetsi makumi maviri ekurovedza muviri cardio naDenise Austin. Pisa mafuta uye ukurumidze metabolism nenguva yakanaka Quick Burn Cardio. Denise anopa Rockin 'workout inosanganisira kusvetuka kuri nyore uye zvinhu zvekickboxing. Iyo purogiramu yakakwana kune yekutanga uye yepakati nhanho yekudzidziswa, uye kune avo vasingade mutoro unorema. Iwe unosimudza pulse uye kubvisa huremu hwakawandisa, asi pasina kushungurudzwa kwemuviri.

• Kurumidza Kupisa Cardio: Kudzidzira Kwenguva (20 maminetsi)

Verenga zvakawanda nezve Kurumidza Kupisa Cardio ..

7. Cardio workout kubva kuBeginner Cardio & Simba neZuzka chiedza

Zuzka chiedza inyanzvi chaiyo mumunda we maekisesaizi mapfupi anoshanda. Chirongwa chake chipfupi uye chine zvibereko zvakanyanya. Iyo Yekutanga chirongwa inosanganisira gumi ma cardio workouts ane kufambira mberi kuoma izvo zvinokuita mutete kunyangwe kwemaminetsi gumi nemashanu kusvika makumi maviri. Zuzka anoshandisa mutoro wekuvhunduka mukosi ndeye plyometric kusvetuka, burpees, kusunda-UPS, maekisesaizi mutambo. Usanyengerwa nezita rechirongwa, iyo yakaoma haigone kuverengerwa kune yekutanga nhanho yekuoma. Asi kana iwe watove nechemberi mukudzidziswa, ingosarudza izvo zvichazotevera zvidzidzo zvekosi.

• Kutanga Cardio: 1-10 (15-20 maminitsi)

Verenga zvakawanda nezve Beginner Cardio & Strength..

8. Cardio zvirongwa zveSkinny Mitemo naBob Harper

Bob Harper haakwanise kuverengerwa kuboka revarairidzi vanopa munyoro munyoro. Chirongwa chayo chizere nekusimbisa maekisesaizi kukurumidza uye inobudirira uremu kurasikirwa. Iyo yakaoma yaisanganisira iyo Skinny Mitemo cardio Workout mana mazinga ekuoma. Iyo nguva yekosi ye15-20 maminetsi, mutoro uchawana wakakura. Bob anoshandisa zvirongwa zvishoma zvemaekisesaizi, asi izvi zvakakwana kusimudza kurova kwemoyo wako kusvika pakukosha kwayo.

• Cardio WOD 1 (16 maminitsi)
• Cardio WOD 2 (19 maminitsi)
• Cardio WOD 3 (19 maminitsi)
• Cardio WOD 4 (13 maminitsi)

Verenga zvimwe nezve 20 Minute Muviri ..

9. Dzidza & Kupisa: Kupisa kubva kuTurbo Jam na chalene Johnson

Asi kana iwe uchangotanga kuita kusimba, saka mitoro yakadai saBob Harper haigone kuratidzwa. Kune vanotanga kune vhidhiyo yakanaka kubva kune yakabatanidzwa Burn chirongwa Turbo Jam. Iyi ipfupi cardio Workout, iyo yakavakirwa pakickboxing. Mafambiro ari nyore anowanikwa-anomhanya, kwenguva pfupi - yakangogadzirirwa vanotanga. Ehe, nekufamba kwenguva, iwe ucharasikirwa nemitoro, asi kekutanga Burn ichave yako yakakosha kudzidziswa.

• Dzidza & Kupisa: Kupisa (17 maminitsi)

Verenga zvakawanda nezve Turbo Jam ..

10. Cardio workout yeWeider Ruthless Steve Uria

Steve Uria ane hutsinye akagadzira sisitimu yekugadzira toned uye yakasimba muviri. Chirongwa ichi chaisanganisira makumi maviri ekurovedza muviri akasiyana ane hunhu humwe chete - anotora anenge maminetsi makumi maviri. Steve haina kunyanya kugadzira maererano nekusarudza maekisesaizi, mazhinji acho anodzokororwa kubva kuchidzidzo kuenda kuchidzidzo. Asi kushanda kwekuoma kwayo hakubvunzwe: kurovedza muviri kwakanyanya, Weider Ruthless ichaita kuti udikitira. Imwe neimwe yemapurogiramu eCardio Steve Uria ane hunhu hwayo, saka zvinokurudzirwa kuenzanisa zvese kuyedza kusarudza yakanakisa sarudzo.

• Runatic Intervals (19 maminitsi)
• Nitro Burn (21 maminitsi)
• Kudonha (21 miniti)
• Rip 10s (21 miniti)
• Kumhanya, Simba, Dikita (21 miniti)

Verenga zvakawanda nezve Weider Ruthless ..

Kuti uwane purogiramu yakakwana, ndinokurudzira kuti uedze zvose zvingasarudzwa. Sezvauri kuona, cardio Workout haifanirwe kunge yakareba uye inonetesa. Maminitsi makumi maviri pazuva muviri achakwanisa kuwana zvese.

Onawo:

• Wepamusoro gumi epamba cardio kudzidzira kwemaminitsi makumi matatu: chikamu chekutanga