ʻO ka hoʻomaʻamaʻa cardio home 10 pōkole kiʻekiʻe loa no 15-20 mau minuke

ʻAʻohe manawa e hana ai i ka hoʻomaʻamaʻa cardio? 15-20 mau minuke i ka lā hiki ke loaʻa i kēlā me kēia! Hāʻawi mākou iā ʻoe i ka 10 ʻoi loa o nā hana cardio pōkole no ka hoʻomaʻamaʻa ʻana ma ka home. E hiki iā ʻoe ke hana ma ka pohō kaumaha a me ka hoʻomohala ʻana o ka hoʻomanawanui maikaʻi, wikiwiki a me ka maikaʻi.

Hoʻomaʻamaʻa cardio pōkole no 15-20 mau minuke

1. Hula Cardio no nā mea hoʻomaka Tracy c Anderson

Hoʻokumu ʻo Tracy Anderson i kahi papahana kū hoʻokahi i ʻokoʻa loa mai nā papa wikiō ʻē aʻe. ʻO ke kumu o kāna hana cardio ʻaʻole ia ka hana trivial maʻamau, a neʻe ka hulahula rhythmic. ʻOi aku no ka poʻe hoʻomaka ua hana ʻo Tracy i kahi paʻakikī no ka pohō kaumaha Ka Hoʻomaka Dance Cardio. Pākuʻi ʻia i ʻehā nā hana hulahula pōkole e kōkua iā ʻoe e kuni i nā kalori a me nā momona. ʻO kahi wikiō 15 mau minuke e lilo i mea hoʻohui i nā hana o kēlā me kēia lā. Hāʻawi ka papahana i ʻehā mau pae o ka paʻakikī i hiki iā ʻoe ke ʻanuʻu i kēlā me kēia ʻanuʻu e komo i nā ʻano aʻo a ka mea hoʻomaʻamaʻa.

• Kanu Cardio no nā mea hoʻomaka: Papa 1 (16 minuke)
• Kanu Cardio no nā mea hoʻomaka: Papa 2 (15 minuke)
• Kanu Cardio no nā mea hoʻomaka: Papa 3 (15 minuke)
• Kanu Cardio no nā mea hoʻomaka: Papa 4 (17 minuke)

E heluhelu hou aʻe e pili ana i ka Dance Cardio for Beginners ..

2. ʻO ka hana HIIT mai Turbo Fire me chalene Johnson

Inā makemake ʻoe i ka papahana wela, a laila e hoʻāʻo i ka hoʻomaʻamaʻa wā waena kiʻekiʻe (HIIT) mai Turbo Fire. ʻO Chalene Johnson maoli nō hana iā ʻoe ma 100%. Ka pono 15-20 mau minuke o ke aʻo ʻana ma kahi papahana HIIT ke hoʻohālikelike ʻia i ka hana manawa piha. Ke kali nei ʻoe i nā wā ikaika me ka ʻoi loa o ka ikaika, kahi e kuapo me nā wā pōkole o ke koena. Kūkulu ʻia ka hoʻomaʻamaʻa ma nā lele pūʻi a ʻo ka paʻakikī ma luna o ka awelika.

• HIIT 15 (15 minuke)
• HIIT 20 (20 minuke)

E heluhelu hou aʻe e pili ana i Turbo Fire ..

3. Kickboxing (Kickbox FastFix) me Jillian Michaels

Inā he manaʻo maikaʻi kou e hakakā i nā haʻuki i ke aʻo ʻana, e hoʻāʻo i ka pahu pahu me Jillian Mykes. Loaʻa kāna mau papa i nā kuʻi ikaika a me nā kī - ʻo ka hopena, ʻo ʻoe holoi i ka momona a hoʻopaʻa i nā mākala o nā wāwae, nā lima, a me ka ʻōpū. Aia ka papahana Kickbox FastFix i 3 mau hana: ke kino kiʻekiʻe, ke kino haʻahaʻa a me ka ʻōpū. Hiki iā ʻoe ke noho i hoʻokahi o nā wikiō (e pili ana i kāu mau wahi pilikia) a i ʻole e kūlike hoʻi i waena o nā mea ʻekolu. ʻO ka maʻalahi a maʻalahi hoʻi i nā mea hoʻomaka.

• Kickbox FastFix: Kino kiʻekiʻe (20 minuke)
• Kickbox FastFix: Kino Lalo (20 minuke)
• Kickbox FastFix: ʻAmi (21 minuke)

Nā ʻike hou aku e pili ana i Kickbox FastFix ..

4. Cardio mai ka papahana 22 Minute Hard Corps me Tony Horton

I ka hoʻokumu ʻana i kahi 22 Minute Hard Corps ua hoʻohana ʻo Tony Horton i nā ʻano hoʻomaʻamaʻa o ka pūʻali koa us. 22 mau minuke o ka cardio ikaika a hiki koke iā ʻoe ke kiʻi i kahi ʻano maikaʻi. Pākuʻi ʻia ka paʻakikī kahi hoʻolālā cardio i ʻekolu mau pae paʻakikī. A inā kūpono ʻo Cardio 1 no ka hoʻomaʻamaʻa pae waena, Cardio 2 a me Cardio 3 - nā papa no ka holomua. ʻO ka hana o ka 22 Minute Hard Corps me nā cardio ikaika a me nā hoʻoikaika ikaika i hana hou ʻia i ʻekolu mau puni.

• Cardio 1: 23 minuke
• Cardio 2: 23 minuke
• Cardio 3: 23 minuke

E heluhelu hou aʻe e pili ana i ka 22 Minute Hard Corps ..

5. Cardio Capoeira o ke Kino 20 Minute me Brett Hebela

ʻO Capoeira kahi hana koa martila i hoʻohui i nā mea o ka hulahula a me nā acrobatics. ʻAʻole wale ʻo Brett Hebel trenerom hoʻoikaika kino, akā kekahi o nā mea ukali kaulana loa o capoeira. ʻO kāna hana cardio mai ka papahana, 20 paʻakikī paha ke Kino ʻaʻole paʻakikī, akā ʻo kāna hana mua e hana ai. Hāpai ʻoe i ka pulsa a huli i kāu hana hoʻāʻo momona. Mai makaʻu i ka hana koa martil a Brasil i kamaʻilio ʻole ʻia, hōʻike ʻo Brett i kahi neʻe maʻalahi loa, no laila hoʻoili e hoʻoili maʻalahi ʻia.

• Cardio Capoiera (20 minuke)

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

6. Hoʻomaʻamaʻa Cardio mai Quick Burn Cardio Denise Austin

Inā makemake ʻoe i kahi kuʻuna maʻamau i ke olakino, e hoʻāʻo i kahi hoʻomaʻamaʻa cardio 20 minuke me Denise Austin. Puhi i ka momona a hoʻonui i ka metabolism me kahi wā kūpono wikiwiki Burn Burn Cardio. Hāʻawi ʻo Denise i kahi hoʻomaʻamaʻa Rockin e pili ana nā lele lele maʻalahi a me nā mea o ka kickboxing. Kūpono ka papahana no ka pae hoʻomaka a waena hoʻi o ke aʻo ʻana, a no ka poʻe makemake ʻole i kahi ukana kaumaha. Hāpai ʻoe i ka pulsa a hoʻopau i ka nui o ke kaupaona, akā me ka ʻole o ka hoʻomāinoino ʻia o ke kino.

• ʻO Burn Cardio wikiwiki: Hoʻomaʻamaʻa kau waena (20 minuke)

E heluhelu hou aʻe e pili ana iā Quick Burn Cardio ..

7. ʻO ka hoʻomaʻamaʻa Cardio mai ka hoʻomaka ʻana Cardio & ikaika me Zuzka kukui

He loea maoli ʻo Zuzka light i ke kahua o nā hana hoʻoikaika pōkole. ʻO kāna polokalamu pōkole a me ka hana pono loa. Hoʻokomo pū ka papahana hoʻomaka i nā hana cardio he 10 me ka paʻakikī holomua e hoʻolōʻihi iā ʻoe no 15 mau minuke. Hoʻohana ʻo Zuzka i kahi ukana haʻalulu i ka papa he mau plyometric jumps, burpees, push-UPS, nā hoʻoikaika i ke kaula. Mai hoʻopunipuni ʻia e ka inoa o ka papahana, ʻaʻole hiki ke hāʻawi ʻia i ka mea paʻakikī i ka pae mua o ka paʻakikī. Akā inā ʻoe i holomua i ke aʻo ʻana, koho wale i nā haʻawina hope o ka papa.

• Mea hoʻomaka Cardio: 1-10 (15-20 mau minuke)

E heluhelu hou aʻe e pili ana i ka Beginner Cardio & ikaika ..

8. Nā papahana Cardio o nā Lula Skinny na Bob Harper

ʻAʻole hiki ke hāʻawi ʻia ʻo Bob Harper i ka hui o nā mea hoʻomaʻamaʻa e hāʻawi nei i kahi ukana akahai. Piha kāna papahana i nā hoʻoikaika ikaika no ka wikiwiki a me ka maikaʻi o ka pohō kaumaha. Hoʻokomo ʻia ka paʻakikī i ka workout Cardio Rules ʻehā pae o ka paʻakikī. ʻO ka lōʻihi o ka papa o 15-20 mau minuke, ka ukana e loaʻa iā ʻoe kahi kolosal. Hoʻohana wale ʻo Bob i kekahi mau papahana hoʻoikaika kino, akā ua lawa kēia e hoʻokiʻekiʻe ai i ka helu o kou puʻuwai i kāna waiwai nui loa.

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

E heluhelu hou aʻe e pili ana i 20 Minute Kino ..

9. E aʻo a wela: e kuni mai Turbo Jam me chalene Johnson

Akā inā ua hoʻomaka koke ʻoe e hana i ke olakino, a laila ʻaʻole e hōʻike ʻia nā mea e like me Bob Harper. No ka poʻe hoʻomaka aia kahi wikiō maikaʻi loa mai ka papahana Burn integrated Turbo Jam. He hana cardio pokole kēia, i hoʻokumu ʻia ma ka pahu pahu kik. Loaʻa nā neʻe maʻalahi maʻalahi ʻia, lōʻihi lōʻihi - hana wale ia no ka poʻe hoʻomaka. ʻOiai, i ka hala ʻana o ka manawa, e haʻo ʻia ʻoe i nā ukana, akā no ka manawa mua e lilo ka Burn i kou hoʻomaʻamaʻa pono ʻole.

• E aʻo a wela: Burn (17 minuke)

E heluhelu hou aʻe e pili ana i Turbo Jam ..

10. ʻO ka hana a Cardio a Weider Ruthless Steve Uria

Ua hana ʻo Steve Uria ruthless i kahi ʻōnaehana no ka hoʻokumu ʻana i kahi kino keleawe a ikaika hoʻi. Hoʻokomo ʻia ka papahana me nā hoʻomaʻamaʻa like ʻole he 20 a hoʻokahi koina maʻa mau - 20 mau minuke ka lōʻihi. Steve ʻaʻole ia he makakū e pili ana i ke koho ʻana o nā hoʻoikaika kino, ʻo ka hapanui o lākou ua hana hou ʻia mai kēlā me kēia haʻawina. Akā ʻaʻole e nīnau ʻia ka maikaʻi o kāna paʻakikī: hoʻoikaika ikaika, Weider Ruthless e hoʻoluhi i ka hou. He ʻano ponoʻī ko kēlā me kēia o nā papahana cardio ʻo Steve Uria, no laila he ʻōlelo aʻoaʻo e hoʻohālikelike i nā mea āpau e hoʻāʻo e koho i kahi koho ʻoi loa.

• Nā Manawa Lunatic (19 minuke)
• Nitro Burn (21 minuke)
• Drip (21 minuke)
• Piʻi 10s (21 minuke)
• ʻO ka wikiwiki, ka mana, ka hou (21 minuke)

E heluhelu hou aʻe e pili ana iā Weider Ruthless ..

No ka loaʻa ʻana o ka papahana kūpono loa, paipai wau iā ʻoe e hoʻāʻo i nā koho āpau. E like me kāu e ʻike ai, ʻaʻole pono e lōʻihi a luhi hoʻi ka hoʻomaʻamaʻa cardio. 20 mau minuke i ke kino lā e hiki ke loaʻa i kēlā me kēia.

E nānā i kekahi:

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