ʻO nā hana ʻoi loa o ka home cardio no 10 mau minuke: ʻelua ʻāpana

I kēia mau lā, ua hoʻomākaukau mākou no ʻoe i kahi koho o 30-minute cardio workouts no ka lilo ʻana o ka paona a me ka momona momona. I kēia lā ua hiki i ka manawa e hoʻomau i ka papa inoa o nā papahana kūpono, e ʻae ai iā ʻoe e puhi i ka momona, hoʻonui i ka metabolism a hoʻomaikaʻi i kou kino.

E hoʻomanaʻo inā makemake ʻoe e lilo i ka paona, mai poina e komo i nā hana cardio ma ka liʻiliʻi 2 mau manawa i ka pule. ʻO kahi koho ākea o nā papahana aerobic e ʻae i kēlā me kēia e koho no lākou iho i kahi koho maikaʻi loa no ka hoʻokō maʻamau.

ʻO ka hoʻomaʻamaʻa Cardio no ka hapalua hola

1. Hoʻomaʻamaʻa Cardio mai ka papahana One Week Shred me Jillian Michaels

ʻO kekahi o nā koho kūpono a kūpono hoʻi no ka home cardio nā polokalamu Jillian Michaels. He loea maoli ʻo ia i nā mea o ka aerobic ikaika a me ka momona momona. ʻO ka hoʻomaʻamaʻa ʻana a Cardio mai hoʻokahi pule i loko o ka hebedoma plyometric, kickboxing a me nā aerobics. Hele ka haʻawina ma ka hapalua hola me ka hoʻomaha ʻole, akā mai hopohopo e pili ana. Hoʻonohonoho pono ʻo Gillian i ka papahana, hoʻololi i nā hoʻoikaika paʻakikī me ka maʻalahi, no laila e ola ʻoe i ka wikiwiki o ka hoʻoikaika.

• Cardio mai Hoʻokahi Week Shred: 33 mau minuke

2. ʻO Cardio Burning momona mai ka papahana Hip-Hop Abs me Shaun T

Inā makemake ʻoe ʻaʻole wale e kuni i nā calories, akā e alakaʻi i ka hoʻomaʻamaʻa i kahi kī maikaʻi a ahi hoʻi, a laila e hulahula cardio me Shaun T - ʻo kēia ka mea āu e makemake ai. E neʻe me ka hoʻomaha ʻole no ka hapalua hola a leʻaleʻa me ka choreography rhythmic i hip-hop. ʻOiai mamao aku ʻoe mai nā hulahula me ka polokalamu Fat Burning Cardio hiki iā ʻoe ke kū me ka pilikia ʻole. Hoʻomaʻalahi ʻia nā neʻe āpau a like me ka aerobics kuʻuna. ʻO Sean ke koʻikoʻi nui e hana nei i nā mākala o ka ʻōpū, e hoʻohana ʻoe iā lākou ma nā papa.

• Cardio Burning Fat: 30 mau minuke

3. ʻOi aku ka nui o Cardio me Cindy Whitmarsh

Aia mau ʻo Cindy Whitmarsh i ke aka o kāna mau hoa kaulana, ʻoiai he nui kāna mau papahana pono no kēlā me kēia ʻono. ʻO kahi laʻana, ʻoi aku ka nui o Cardio - kahi hapalua hola cardio a ʻoi, hiki ke hoʻokomo ʻia i kāu hoʻolālā hoʻoikaika kino kokoke i nā mea āpau. Kūkulu ʻia ka papahana neʻe wikiwiki ʻana i nā neʻepiʻi hou kēlā. Hoʻohana ʻo Cindy i nā hoʻomaʻamaʻa kamaʻāina, akā ma muli o ke ʻano o ka hoʻomaʻamaʻa e hoʻohana ai ʻoe i kāu wikiwiki ʻoi loa.

• ʻOi aku ka nui o Cardio: 30 mau minuke

4. ʻO ka hana a Cardio mai Fix Extreme me Autumn Calabrese

ʻO Fix Extreme ka hopena o ka papahana makemake ʻia ʻo 21 Day Fix, akā me kahi hoʻonohonoho paʻakikī o nā aʻo ʻana. ʻO Autumn Calabres i hana maoli hoʻoikaika kino loa no ka pohō wikiwiki a me ke kālai kino. Inā makemake ʻoe e loaʻa kahi lāʻau hoʻouka o nā aerobics a hana i ka wikiwiki a me ke ahonui, e hoʻāʻo iā Cardio Fix Extreme. Akā inā makemake ʻoe i nā lele a me nā plyometric no ka maikaʻi o ke kino haʻahaʻa, a laila e ʻoliʻoli ʻoe i ka papahana, ʻo Plyo Fix Extreme.

• Cardio Fix Extreme: 32 minuke
• Plyo Fix Extreme: 31 minuke

5. ʻO Extreme Сardio Сardio Fat Burn o Fat Burn me Suzanne Bowen

Inā hōʻaʻi ʻia ʻoe i ka haʻalulu, a laila ma ke ʻano he koho ʻē aʻe hiki iā ʻoe ke hoʻāʻo i ka ballio cardio. He ʻike nui ʻo Suzanne Bowen i ka hana ʻana nā hana haʻahaʻa hopena haʻahaʻapalekana ia no kāu mau hui. Me nā hana Suzanne ʻo Extreme Сardio Fat Burn he mau kaikamahine ʻelua, no laila hana ʻia nā hana āpau i ʻekolu mau loli o ka paʻakikī. Maʻalahi ke hoʻololi i ka haʻawina i kēlā me kēia, a no laila kūpono no kēlā me kēia pae o ka hoʻomaʻamaʻa. ʻO nā Jack lele lele māmā, noho iā UPS, hāpai i ka wāwae, hoʻoikaika wikiwiki i ka papahana strap a me ka maikaʻi.

• Kuni Loa Kino Сardio: 25 mau minuke

6. Hoʻomaʻamaʻa Cardio o Focus T25 me Shaun T

ʻO Focus T25 kahi waihona o ka hoʻomaʻamaʻa pōkole kiʻekiʻe kiʻekiʻe. ʻO nā mea aloha i ka cardio aia kekahi mea e hoʻolohe i kēia paʻakikī. ʻO kahi laʻana, ʻo Alpha Cardio a me Core Cardio. Hoʻonohonoho ʻia kēia mau papahana ʻelua e hoʻololi i kou kino. E hana ʻoe i nā hoʻoikaika kino no ke kino o luna a me lalo, e mālama ana i ka helu o ka puʻuwai i ka wahi momona i loko o ka papa. Mākaukau e ka hou, akā e loaʻa kahi hopena kūpono. Inā ʻoe he mea hoʻomaka, hoʻāʻo i kahi papahana Cardio Alpha, akā hiki i ka holomua ke hoʻomaka koke iā Core Cardio.

• Cardio Alpha (Alpha): 28 mau minuke
• Core Cardio (Beta): 28 mau minuke

7. ʻO Grit Cardio lāua ʻo Grit Plyo mai Les mills

Inā makemake ʻoe e puhi i nā calorie max i loko o 30 mau minuke, a laila e hoʻāʻo i ka hoʻomaʻamaʻa wāwa nui mai nā wili Les Ua hana kūikawā ka hui o nā kumu aʻo o New Zealand i kahi papahana o ka HIIT e kūkulu i nā kino haʻuki kino. ʻO ka hapalua hola o ka hoʻoikaika ikaika, akā ʻaʻole ka hopena e kali iā ia iho. ʻO Grit Cardio kahi hoʻomaʻamaʻa cardio maʻemaʻe, kahi e pupule ai i nā wā pōkole a me nā minuke e hoʻomaha ai. ʻO Grit Plyo kahi plyometric ikaika, kahi kūpono loa no ke kino haʻahaʻa. Ua hoʻokuʻu ʻia ʻo Millsy i kekahi mau mana, no laila ʻaʻole ʻoe e hōʻilihune ʻia.

• Grit Cardio: 30 mau minuke
• Grit Plyo: 30 mau minuke

8. ʻO ke kino cardio Shred me Jillian Michaels

ʻO Body Shred kekahi o nā papahana paʻakikī hou ʻo Jillian Michaels no ʻelua mau mahina. Hoʻokomo ʻia i ʻelua cardio workout (ʻelua pae paʻakikī), maikaʻi loa kūpono no ka hana maʻamau. ʻAno akahai ka pae mua no ka ukana, hoʻoikaika i ka ikaika me ka maʻalahi, no laila e hoʻololi maʻalahi ʻia ka hana. ʻOi aku ka paʻakikī o ka pae lua: ua hoʻokomo ʻo Jillian i nā hana cardio holomua loa. Hana ʻia nā hoʻomaʻamaʻa ʻelua i nā puni he 3, i kēlā me kēia puni i 9-10 mau hana i hana ʻia i nā 2 set.

• Cardio 1: 32 minuke
• Cardio 2: 34 minuke

9. Hoʻomaʻamaʻa Cardio mai ka papahana Bikini Bootcamp ("Make i kēlā me kēia hola") c Janet Jenkins

Ua ʻike maopopo ʻo Janet Jenkins i ka hoʻokiʻekiʻe ʻana iā ʻoe. ʻO kāna papahana i ke kaila kauwela, ʻo ka Bikini Bootcamp kahi koho kūpono loa no ka hoʻoikaika kino cardio kiʻekiʻe. ʻO kahi papahana kuni momona momona maikaʻi kūpono i nā mea pā o ka hoʻoikaika kino. ʻOiaʻiʻo, pono ʻoe e kaʻe, no ka mea, holo ka hoʻomaʻamaʻa me ka kū ʻole. Eia nō naʻe, he mau manawa maikaʻi. Ma muli o ka paʻa o nā hana a Janette i wae ʻia ma ka pelane kū, e kōkua ia iā ʻoe e kū i ka hapalua hola o ka cardio ikaika. A e hoʻohui nā mea o ka kickboxing i ka like ʻole o ka papahana a me ka pono.

• Cardio mai Bikini Bootcamp: 32 minuke

10. Hoʻomaʻamaʻa Cardio mai Insanity Max 30 mai Shaun T

Hoʻomaʻamaʻa ʻo Max 30 e hoʻomaka i mua i ka ʻōlelo o cardio. ʻAʻole manaʻo nā papa ʻo Sean kekona kekona e lilo, mai ka hana mua loa āu e hana ai i ka hana nui. Hoʻokomo ʻia ʻo Complex Max 30 i ka hapalua hola o ka cardio, akā no ka poʻe hoʻomaka, hiki iā ʻoe ke kū ma kahi wikiō māmā mai ka mahina mua: Cardio Challenge a me nā Manawa Sweet. Aia kēia mau papahana i nā puni he 6 o 5 mau minuke me kahi hoʻomaha pōkole ma waena o nā pōʻai. E ʻike ʻoe i ka aerobic ikaika loa, ka ikaika a me nā hoʻomaʻamaʻa plyometric e hāpai ai i ka helu o kou puʻuwai i ka pae kiʻekiʻe a puhi i ka momona i ke kino.

• Hōʻailona Cardio: 33 mau minuke
• Nā Koina Sweet: 32 minuke

ʻO kēia koho o ka cardio e māʻona i ka ʻono maikaʻi loa. Mai makaʻu e hoʻāʻo i nā papahana ʻokoʻa, ʻoiai inā ma ka nānā mua āu e noʻonoʻo ai ʻaʻole kēlā wikiō no ʻoe. ʻO ke ala wale nō e koho ai i ka ʻoi loa no kāu hana.