ʻO nā papa hana cardio home kiʻekiʻe he 10 no 30 mau minuke: ʻāpana hoʻokahi

ʻO Cardio-ka ukana kekahi o nā mea nui i ke kaʻina o ka hana ʻana i kahi kino lahilahi nani. Inā makemake ʻoe e lilo i ka paona, ma ka liʻiliʻi he 2 mau manawa i kēlā me kēia pule e hoʻokomo ʻia i ka hoʻolālā aerobic i kāu hoʻolālā hoʻoikaika kino. A i mea e maʻalahi ai ka hoʻokele ʻana i nā papahana a mākou e hāʻawi aku nei i kāu nānā i kahi koho o nā ʻoi loa hapalua hola o ka cardio i ka home.

E lawe nā papa ʻē aʻe iā ʻoe i 25 mau minuke. I kēia manawa, hiki iā ʻoe puhi i nā kaloka 250-400 kaukaʻi ʻia i ka ikaika o ka papahana. Ma waho o ka pohō kaumaha, hoʻomaʻamaʻa ka cardio i kāu metabolism, hoʻonui i kou ikaika, hoʻomaikaʻi i ka ʻōnaehana cardiovascular.

ʻO ka hana a Cardio no 30 mau minuke

1. ʻO ka wikiwiki o ka nānā T25 me Shaun T

Inā ʻaʻole ʻoe makaʻu i nā hana cardio ikaika i hiki i nā hōʻailona mua i kou wikiwiki, a laila e hoʻāʻo i ka polokalamu ʻo Speed ​​of Focus T25. Nā hana pōkole a me ka wikiwiki i loko o ka papa e hana iā ʻoe i ka mea nui. Koho ʻo Shaun T e hoʻopili i nā mālama āpau o kou kino e hiki ai iā ʻoe ke mālama i ka wikiwiki o ka papahana. Inā ʻaʻole ʻoe mākaukau e lele a holo no ka hapalua hola, hiki iā ʻoe ke hana i kahi mana māmā o nā hana me ka lele ʻole, e hōʻike ana i kekahi o nā mea i komo o ka papahana.

• Speed ​​2.0 (Beta): 28 mau minuke
• Speed ​​3.0 (Gamma): 28 mau minuke

E heluhelu hou aʻe e pili ana i ka Focus T25 ..

2. Cardio o ka Hoʻololi Kino me Jillian Michaels

Pehea e nānā ʻole ai i kahi loea i ka hana ʻana i nā hana cardio ʻo Jillian Michaels. ʻO kāna Cardio mai ka "kipi o ke kino" kū i nā koi āpau o nā papahana aerobic maikaʻi. wā, loaʻa, Bosu. Hoʻokomo kēia paʻakikī i ka cardio workout ʻekolu mau pae paʻakikī, no laila loaʻa iā ʻoe ka manawa kūpono e koho i ka ukana ʻoi loa. Hoʻohana ʻo Gillian i kāna ʻano punahele punahele o ka hoʻomaʻamaʻa pōʻai, no laila maʻalahi nā polokalamu e ukali. Hiki iā ʻoe ke hoʻomaka e hoʻāʻo iā Cardio 1 (pae o ka paʻakikī), a mākaukau ʻoe e ʻike i ka pae ʻelua a me ʻekolu.

• Cardio 1: 26 minuke
• Cardio 2: 32 minuke
• Cardio 3: 33 minuke

E heluhelu hou aʻe e pili ana i ka Body Revolution ..

3. Cardio Ax mai Brazil Butt Lift me Leandro Carvalho

Inā makemake ʻoe e puhi i nā calories me kahi hoʻomaʻamaʻa maikaʻi ʻo Leandro Carvalho, a laila e hoʻāʻo iā ia ka papahana ʻo Cardio Ax. He hula aerobic ia, kahi e kū nei i ka wikiwiki wikiwiki , me ke koʻikoʻi i nā mākala o nā puʻupuʻu. Puhi ʻoe i nā calories a alakaʻi i kāu hoki. Ua komo ʻo Leandro i loko o ke hoʻomaʻamaʻa ʻana i nā neʻe hulahula kaulana i hana hou ʻia ma loko o ka papahana. ʻO ka manawa mua āu e holo ai iā Cardio Ax ʻaʻole paha e hiki iā ʻoe ke hoʻopaʻana piha i nā neʻe hulahula a pau. Akā ma hope o 2-3 repetitions, hiki iā ʻoe ke haku i kēia cardio hoʻoikaika kino loa.

• Cardio Ax: 30 mau minuke

E heluhelu hou aʻe e pili ana iā Brazil Butt Lift ..

4. HIIT-hoʻomaʻamaʻa ʻana o ka hakakā me nā wili Les

Kōkua ke aʻo waena kiʻekiʻe (HIIT) iā ʻoe puhi i ka nui o nā calorie i ka hapalua hola a hoʻopau i ka momona i kahi manawa pōkole. Inā makemake ʻoe i ka hopena wikiwiki a ʻoi aku ka maikaʻi, e hoʻāʻo i ka wikiō Power and Shock Plyo complex Combat. I ka hana ʻana o ka Power Les mills i hoʻomākaukau ka ikaika a me nā hana aerobic i hana ʻia me ka wikiwiki breakneck. Pili nā plyometric Shock Plyo me ka manaʻo nui i ka ʻaoʻao haʻahaʻa o ke kino. He maikaʻi like nā hoʻomaʻamaʻa ʻelua, no laila ke hāpai nei wau iā ʻoe e hoʻāʻo i nā mea ʻelua.

• HIIT 1 ~ Mana (32 minuke)
• HIIT 2 ~ Kahaha Plyo (29 minuke)

E heluhelu hou aʻe e pili ana i Combat ..

5. Cardio Circuit mai ka Tae-Bo me Billy hapa o ka hakahaka

ʻO Tae Bo kahi loea kaulana a me ka ʻālapa kaulana i ka wā ma mua Billy hapa o ka hakahaka. Hoʻokumu ʻia ia ma ka mākaukau hui pū o nā mea o ka martial arts a me aerobics. E kōkua ka Circio cardio workout iā ʻoe e kuni i nā kalori, e hoʻopau i nā wahi pilikia, e hoʻoikaika i nā mākala o nā wāwae a me nā lima. Aia ka haʻawina i loko o nā lima a me nā wāwae hahau ʻano like, no laila e mālama ʻia ka papahana holoʻokoʻa i ka wikiwiki o nā kaikamahine. ʻO ka nani o nā hoʻolālā ʻo Tae Bo i ko lākou maʻalahi a me ka pono kiʻekiʻe, hiki iā ʻoe ke ʻike iā ʻoe iho.

• Cardio Kaapuni: 35 minuke

E heluhelu hou aʻe e pili ana iā Cardio Circuit ..

6. ka hana cardio hopena haʻahaʻa mai FuseDance me Tracey mallet

Loaʻa nā pilikia me nā hono a hoʻāʻo e hōʻalo i kahi ukana haʻalulu? Loaʻa iā mākou nā hana cardio hopena hopena haʻahaʻa. ʻO Tracey mallet ballet ke kumu o nā papahana kūpono, i hana i kahi paʻakikī no ka pohō kaumaha FuseDance. Aia pū me nā hoʻoikaika kino a nā hoʻoikaika mai ka kinipōpō hīnaʻi, hulahula, yoga, Pilates, no laila e kāmaʻa ʻole ʻoe. Eia nō naʻe, mai wikiwiki e noʻonoʻo e lilo kēia mau hana i cakewalk nāu. ʻO ka mea i hiki ke kamaʻāina me nā papahana Tracy paʻakikī e hoʻopiʻi iā ia no ka lawa ʻole o ka ikaika.

• Hoʻonā Kino Liwahi: 25 mau minuke
• Interval Fat Burn 32 minuke

E heluhelu hou aʻe e pili ana iā FuseDance ..

7. Вeast Cardio mai ke kino holoholona me Sagi Kalev

Inā makemake ʻoe e hoʻohui i nā aerobics me ka hoʻomaʻamaʻa ikaika, a laila e hoʻāʻo i ka papahana ʻo Cardio Card. ʻO kēia ka hana cardio cardio e kōkua iā ʻoe e lilo i ka paona a hoʻopaʻa i nā mākala o ke kino. ʻAʻole pili ka papahana i nā hana aerobic kuʻuna, akā squats, papa, pahu-UPS. Eia nō naʻe, ʻoiai ka mana o ka mana, mālama ʻia ka hoʻomaʻamaʻa holoʻokoʻa i nā wikiwiki kaikamahine kiʻekiʻe. Hoʻonohonoho ʻia ka papa no ka pae kiʻekiʻe, akā ʻo nā haki ma waena o nā hana i ka wā o ka papahana holoʻokoʻa ka maʻalahi o ka paʻakikī.

• ʻO Cardio Beast: 30 mau minuke

E heluhelu hou aʻe e pili ana iā Body Beast ..

8. Hoʻomaʻamaʻa Cardio o Cize me Shaun T

Makemake e hana i ka cardio i ka leʻaleʻa? A laila e hoʻāʻo i ka hana hulahula o Cize paʻakikī. E hoʻopoina iā Shaun T iā ʻoe e pili ana i nā hana maʻamau o ka lumi papa - e hulahula ʻoe a ʻoluʻolu i nā mele wela. ʻAʻole pono e hopohopo e pili ana i nā papa paʻakikī: loaʻa nā choreography a me ka hana hou ʻana o kēlā me kēia ʻāpana e kōkua ai i ka hoʻomaʻamaʻa ʻana i nā poʻe āpau. Inā 'oe makemake e lilo i kaupaona me ka leʻaleʻa, a laila ʻo Cize kahi hopena kūpono iā ʻoe. ʻO ka hapalua hola o ka hoʻoneʻe kipi - a me ke aloha i ka nui o nā calorie a me nā momona.

• Crazy 8S: 30 mau minuke (maʻalahi)
• Piha i waho: 34 mau minuke (kahi paʻakikī hou aʻe)

E heluhelu hou aʻe e pili ana iā Cize ..

9. Ka hana o ka 21 Lā Hoʻoponopono me Autumn Calabrese

Ua lanakila ʻo Charming Autumn Calabres i ka honua ma hope koke o kāna papahana mua ma 21 Day Fix. ʻO nā mea pūʻiwa paʻakikī me ka hiki ke loaʻa a me ka maikaʻi, no laila kāna ke ulu wale nei ka kaulana. Mai kēia papahana ma ke ʻano he cardio, hāʻawi mākou iā ʻoe e hoʻolohe i kahi hoʻolālā, Cardio Fix a me Plyo Fix. Hoʻopili ka mea mua i nā neʻe aerobic kuʻuna: nā kuli kiʻekiʻe, kela aoao nā jacks, nā burpees, heleahi lele, mauna piʻi piʻi. I ka lua o ka hoʻolālā Autumn i hoʻopili i nā hana plyometric: lele lele, aouli lele, plyo pale walei luna, e lele ana lunges. ʻOi aku ka paʻakikī o ka haʻawina ʻelua, akā inā ʻaʻole ʻoe makemake i ka lele ʻana, e aho ʻoe e noho ma ka Cardio Fix.

• Hoʻoponopono Cardio: 32 mau minuke
• Hoʻoponopono Plyo: 32 mau minuke

E heluhelu hou aʻe e pili ana i ka 21 Day Fix ..

10. ʻO Rockin Kino me Michelle Dasua

E hana ʻo Cardio workout iā ʻoe ʻo Michelle Dosw e noʻonoʻo e pili ana i nā aerobics 90-x mau makahiki. ʻO nā neʻe maʻalahi, tempo rhythmic, mele mele a me ka hoʻolālā maʻalahi ʻole e hāʻawi i nā kuhikuhi i nā papahana o ke kenekulia i hala. Eia naʻe, mai wikiwiki e hōʻole i kēia hana ʻo Michelle Dasua, no ka mea ʻo kāna kumu nui e hoʻokō ai. Hāpai ʻoe i kāu lāʻau i kāu wahi i ka gyrosigma a mālama ʻia i loko o ka papa. A ʻo kahi hopena hiki iā ʻoe ke kiʻi i kahi kiʻi lahilahi a lahilahi.

• Kino Rockin: 30 mau minuke

E heluhelu hou aʻe e pili ana iā Rockin Body ..

ʻO ia ʻo ka hoʻoikaika kino ʻo 10 cardio no 30 mau minuke i ka home. E heluhelu pū nō hoʻi: Nā hana ʻoi loa o ka home cardio no 10 mau minuke: ʻelua ʻāpana. I ʻole e haʻalele i nā mea hou, kau inoa i kā mākou hui ma ka hulina.