Top-12 cardio kev tawm dag zog los ntawm FitnessBlender, nrog kev ua kom pom tseeb lub plab mus hlawv cov calories thiab ua kom cov xovxwm

Lub plab yog qhov teeb meem loj rau ntau tus poj niam. Ib txoj hauv kev zoo tshaj plaws los tawm tsam plab plab yog kev sib xyaw ua ke ntawm cardio ce thiab kev tawm dag zog rau cov leeg corset. Peb muab koj cov kev xaiv zoo ntawm cardio workouts rau plab los ntawm FitnessBlender los ntawm Cardio thiab Abs Workout uas yuav pab koj hlawv calories thiab ntxiv dag zog rau cov leeg nqaij.

Yuav kom haum lub workout Cardio thiab Abs FitnessBlender los ntawm?

• Cov neeg uas lub plab thiab lub duav yog qhov chaw teeb meem.
• Rau cov neeg uas xav ua hauj lwm hnyav los ntxiv dag zog rau cov leeg corset.
• Rau cov neeg tab tom nrhiav kev ua haujlwm zoo cardio rau hlawv calories.
• Rau cov neeg uas xav kom poob phaus.

Daniel thiab Kelly muab kev cob qhia zoo ib ntus, uas ua haujlwm cardio hloov nrog kev tawm dag zog hauv pem teb rau lub plab thiab cov leeg nqaij. Koj tab tom tos rau kev tawm dag zog aerobic thiab lub sijhawm so me me thaum lub sijhawm ua haujlwm ntawm Mat. Koj yuav tsis tsuas yog hlawv calories thiab ntxiv dag zog rau koj cov leeg nqaij, rub koj lub plab thiab ua haujlwm hauv cheeb tsam rov qab thiab duav. Cov chav kawm suav nrog kev tawm dag zog plyometric, kev tawm dag zog rau sab nraub qaum rau cov leeg nqaij hauv plab, kev tawm dag zog rau lub plab ua haujlwm los ntawm sab nraub qaum thiab lub duav, cov hlua khi rau General ntxiv dag zog ntawm corset.

Cov kev pab cuam feem ntau kav 30-40 feeb thiab ua qhov chaw tsis muaj cov khoom muag. Hauv cov lus piav qhia hauv qab no qhia txog qhov ntev ntawm zaj lus qhia, theem nyuaj (tawm ntawm 5), calories, daim ntawv teev kev tawm dag zog - cov ntaub ntawv xa los ntawm FitnessBlender tus kws qhia. Qee qhov kev ua haujlwm cardio no rau lub plab tsis suav nrog kev sov so thiab kev sib tw, yog li nco ntsoov sim lawv rau koj tus kheej. Piv txwv li:

• Ua kom sov: https://youtu.be/iYFKB5fgqtQ
• Suab: https://youtu.be/u5Hr3rNUZ24

Yog tias koj thaj chaw teeb meem yog koj lub plab ces ua cov haujlwm no 3-4 zaug hauv ib lub lis piam. Yog tias koj muaj teeb meem thaj chaw yog qhov qis ntawm lub cev, ua cov haujlwm no 1 zaug hauv ib lub lis piam kom ntxiv dag zog rau cov leeg corset, thiab lwm hnub ua cardio workouts rau tag nrho lub cev thiab qoj ib ce rau tus ncej puab thiab pob tw. Piv txwv li, saib:

• Saum 14's qoj ib ce tsis muaj zog rau ncej puab thiab pob tw yam tsis dhia tawm ntawm GymRa
• Saum 15 lub zog kev cob qhia nrog dumbbells rau txhais ceg thiab pob tw los ntawm FitnessBlender

Tsis tas li ntawd, tsis txhob hnov ​​​​qab qhia tag nrho lub cev tag nrho:

• Sab saum toj 20 ce rau cov leeg mob nrog dumbbells los ntawm Heather Robertson

Cardio workout nrog tsom rau cor los ntawm Fitness Blender

1. Cardio workout nrog alternating ce

• Cov calories: 257-407
• Ntev: 37 feeb
• Nyuaj: 4
• Tsis muaj kev sov-siab thiab txias-tso

Hauv no cardio workout rau plab tos koj 7 rounds ntawm ce. Txhua puag ncig muaj ob qho kev tawm dag zog: 1 kev tawm dag zog cardio thiab 1 ce rau ob txhais ceg hauv pem teb. Kev tawm dag zog yog ua rau 30 vib nas this, txhua qhov kev sib tw rov ua dua hauv 2 laps. Yog li ntawd, koj mam li hloov cardio rau hlawv calories thiab ce rau tone lub plab cov leeg.

Ce:

• Dhia Jacks; Lub hauv caug Tuck Crunches
• Lateral dhia nrog hauv caug nce; Crisscross Crunches
• 4 Jack kauj ruam + 2 Crossover Jacks; Static Plank tuav
• Squat thiab Hook; Hla Kov Crunch
• 2 Hop Squat; Scissor Kicks
• Sawv ntsug Crunch rub; Flutter Kicks
• Lub zog hla; Windmill Jackknife Crunch

Sab saum toj 20 tus poj niam khiav khau rau kev nyab xeeb

2. Cardio workout nrog alternating ce

• Cov calories: 261-374
• Ntev: 30 feeb
• Nyuaj: 4
• Nrog kev ua kom sov, tsis muaj qhov cuam tshuam

Qhov no cardio workout rau plab muaj 8 rounds ntawm ce. Hauv txhua qhov kev sib tw suav nrog ob qho kev tawm dag zog: 1 kev tawm dag zog cardio thiab 1 ce rau koj lub plab hauv pem teb. Cardio qoj ib ce dua ntawm 4 teeb ntawm lub voj voog TABATA: 20 vib nas this ua haujlwm thiab 10 vib nas this so. Kev tawm dag zog lub plab rau hauv pem teb ua tiav hauv 1 mus kom ze ntawm 50 vib nas this.

Ce:

• Jump Squats, V Sit Leg Drops
• Climber Tau Txais; Crunch Pulses
• 4 Butt Kickers + 2 Jack Kauj Ruam; Mt. Sab saum toj Russian Twist
• Ski Squat Jacks; Rov qab Crunches
• Twisted siab hauv caug; Tsheb kauj vab Crunches
• Dav dhia + 3 Hops; Reclined Rotations
• 2 Hooks + 2 Upper txiav; Oblique Jack Riam Crunches
• Lunging Toe Touches, Alternating Plank Kicks

Sab saum toj 30 zoo tshaj plaws cardio ce

3. TABATA kev cob qhia nrog rau lub plab

• Cov calories: 387-758
• Ntev: 60 feeb
• Nyuaj: 5
• Nrog cua sov thiab hitch

Nws yog lub sijhawm ntawm kev cob qhia TABATA hnyav nrog rau cov leeg nqaij tseem ceeb. Qhov kev zov me nyuam suav nrog 12 TABATA rounds ntawm 4 feeb. Hauv txhua qhov kev sib tw ua tiav ib qho kev tawm dag zog raws li lub tswv yim ntawm 20 vib nas this ua haujlwm, 10 vib nas this so, 8 txoj hauv kev. Rounds ntawm cardio ce alternated nrog rounds ntawm ce rau lub plab mog.

Ce:

• Switchfoot Mt Climber
• Mini txiab
• Dhia Jacks + Siab Kick
• Toe Kais Crunch
• Switchfoot Burpee
• Plank Cov kauj ruam
• Taug kev Plank
• Sab Plank nrog Leg Kick (Sab laug)
• 4 High Knee Plus Floor Kais
• Sab Plank nrog Leg Kick (Txoj Cai)
• Broad Jump Plus 3 Hops Rov Qab
• Lavxias Twist

SAUM 50 tus qhia hauv YouTube: peb xaiv

4. TABATA kev cob qhia nrog rau lub plab

• Cov calories: 210-402
• Ntev: 30 feeb
• Nyuaj: 4
• Tsis muaj kev sov-siab thiab txias-tso

Qhov no cardio workout rau plab kuj yog TABATA. Kelly muab alternating cardio ce thiab ce rau bark, rov ua 4 teev raws li lub tswv yim ntawm 20 vib nas this ua hauj lwm thiab 10 vib nas this so. Kev tawm dag zog yog ua raws ib qho tom qab lwm qhov (tsis yog ua khub), nruab nrab ntawm lawv so hauv 20 vib nas this. Koj yuav xav tau dumbbells.

Ce:

• Rolling Plank Leg Lifts
• Toe Kov Crunches
• Climbers + Dhia Squats
• Flutterkicks
• Jack dhia + Lub hauv caug siab
• Ob Chav Pulse Tsheb kauj vab
• Surfer Burpees
• Lub voj voog Crunches
• Static Lunge Kab
• Sab Hnub Qub Dips
• Ntxuav + Nias
• Kev sib hloov + Extension
• Sab hauv Out Burpees
• Crunch Pulses

THAWJ COJ: ib qho kev xaiv uas zoo tshaj plaws

5. Cardio + qoj ib ce rau plab

• Cov calories: 316-533
• Ntev: 40 feeb
• Nyuaj: 4
• C warm-up thiab hitch

Qhov kev ua haujlwm cardio no rau plab muaj ob ntu: cardio raws li TABATA (15 feeb) thiab cardio + ce rau plab (15 feeb). Hauv thawj ntu koj yuav pom 6 qhov sib tw ntawm 2 qhov kev tawm dag zog hauv ib puag ncig, rov ua dua hauv 4 teev raws li lub tswv yim ntawm 20 sec / 10 sec. Hauv ntu thib ob, koj yuav hloov cov kev xyaum cardio thiab kev tawm dag zog rau lub plab txog cov tswv yim 45 sec / 15 sec 2 mus kom ze.

TABATA-part:

• Squat Jack Burpees; Ntev Lat dhia + Ski dhia
• Surfboard Tau Txais; Ntev dhia + dhia squat
• Burpee + Squat tuav; Lub hnub qub dhia + 1 Rov qab Lunge
• Mt Climber Warrior Lunge; Dhia Jacks
• 3 Pulse Lunge Hloov; Push Up + Toe Tap
• Hloov ko taw dhia + hauv caug; Squat Pops

Cardio Burnout + Abs:

• Up & Tshaj Hops; Lub hauv caug Tucks Twists
• Lub hauv caug tuav; Flutterkicks
• Fly Jacks; Toe Kov Crunches
• Lateral dhia; Tsheb kauj vab Crunches

Sab saum toj 20 ce rau posture thiab rov qab

6. Cardio + qoj ib ce KOR + yoga

• Cov calories: 207-330
• Ntev: 35 feeb
• Nyuaj: 4
• C warm-up thiab hitch

Qhov kev ua haujlwm cardio no rau lub plab yog kev sib xyaw ntawm cov kev pabcuam sib txawv thiab muaj peb ntu. Thawj ntu: cardio + cor (10 feeb) thib ob: ntshiab cardio (10 feeb) ntu ​​peb: yoga + ncab (10 feeb). Thawj ob ntu yog ua raws li lub tswv yim ntawm TABATA. Kelly thiab Daniel kuj qhia txog qhov yooj yim ntawm kev tawm dag zog.

Exercise (yoga):

• Squat dhia + ncaws; Ib ceg Jacknife Crunch
• Split dhia Burpees; Plank In & Out
• Zaum Quav Luag
• Mt Climber Sawv
• Lub hnub qub dhia
• Rov qab Lunge dhia
• Sab Kauj Ruam Squat

Elliptical tus kws qhia: qhov zoo thiab qhov tsis zoo

7. TABATA kev cob qhia nrog rau lub plab

• Cov calories: 168-336
• Ntev: 30 feeb
• Nyuaj: 4
• C warm-up thiab hitch

Hauv qhov kev tawm dag zog no koj yuav pom 4 TABATA rounds ntawm 4 feeb. Hauv txhua qhov kev sib tw suav nrog ob qho kev tawm dag zog: 1 kev tawm dag zog cardio thiab 1 kev tawm dag zog rau cov tawv tawv, uas hloov pauv thiab rov ua dua 4 teev. Thaum kawg ntawm qhov kev zov me nyuam, Daniyee tau npaj 2 feeb rau koj.

Ce:

• Burpee; Jackknife Crunch
• Dhia Lunge; Cov neeg ua luam dej
• Lub hnub qub dhia; Oblique Hip Raise L&R
• Ncaws dhau; Tsheb kauj vab Crunch
• 2 Min Plank Burnout

Sab saum toj 10 tshuaj rau cov leeg mob

8. Kickboxing kev cob qhia + qoj ib ce rau plab

• Cov calories: 225-585
• Ntev: 50 feeb
• Nyuaj: 4
• C warm-up thiab hitch

Lub hauv paus ntawm no cardio workout rau plab yog kickboxing thiab ce los ntawm martial arts. Qhov kev pab cuam yog nplua nuj heev thiab suav nrog 5 qhov kev tawm dag zog:

• Core (5 feeb): qoj ib ce ntawm lub plab thiab nraub qaum
• Kickboxing (10 feeb): kickboxing
• Core (5 feeb): planks
• Kickboxing (10 feeb): kickboxing
• Core (5 feeb): qoj ib ce rau sab nraub qaum thiab sab pluaj

Sab saum toj 20 yeeb yaj duab ntawm cardio kom poob phaus los ntawm Popsugar

9. Interval cardio workout rau plab

• Cov calories: 128-258
• Ntev: 30 feeb
• Nyuaj: 3
• Tsis muaj cua sov, nrog kev sib tsoo

Qhov no yog ib qho kev cob qhia zoo heev. Qhov kev pab cuam muaj 4 rounds ntawm ce. Hauv txhua qhov koj yuav ua 6 hom kev tawm dag zog: Crunch, Plank, Cardio, Pilates, Back, Burnout (crunches, planks, cardio, Pilates, spin). Tsis muaj kev tawm dag zog tsis rov ua dua, yog li koj twv yuav raug hu yuav tsis dhuav! Kev tawm dag zog yog ua raws li lub tswv yim: 45 vib nas this ua haujlwm, 15 vib nas this so.

• Hloov 1: Ntiv Nplhaib Kov; Plank + hauv caug; Switchfoot Burpee; Ntiv ntiv taw; Taug kev Backbows; Flutterkick.
• Hloov 2: 3 Txoj Kev Crunch; Plank Jack + ceg tsa; 3 Pob Tawb Kicker Tee; Pilates Pom; Noog Aub;
• Hloov 3: Choj + ntiv taw kov; Plank Up Downs; Dhia Lunges; Taw taw; Tus neeg ua luam dej; Russian Twist.
• Hloov 4: Tib ceg Jackknife; Supine Plank + tsa; Dhia Lateral Jump Squats; Chasing ntiv taw kais; Rov qab Bow Crossover; Toe Touch Pulses.

Yuav ua li cas xaiv lub Fitness Mat

10. Cardio workout nrog alternating ce

• Cov calories: 217-348
• Ntev: 30 feeb
• Nyuaj: 3
• C warm-up thiab hitch

Nyob rau hauv qhov kev pab cuam no, alternate cardio ce (nyob rau hauv TABATA style) thiab ce rau lub crust (45 vib nas this ua hauj lwm / 15 vib nas this so). Tag nrho cov kws qhia tau npaj 4 pawg cardio ce 2 ce rau ib pab pawg thiab 3 pab pawg ntawm ce rau bark rau 3 ce nyob rau hauv txhua pab pawg.

• HIIT: 2 Lub hauv caug + Dav dhia squat; 3 Sab Hops + Burpee.
• Tub ntxhais: Lub luj tshib 3 + Extension; Stabilization T + Rov qab ntiv taw kais; Daus Angel Toe Kov.
• HIIT: 180 dhia squats; Lateral Bounds.
• Tub ntxhais: Daim duab 4 ceg poob; Noog dev; Back Bow + Pulses.
• HIIT: Lunge + ncaws; Sumo Squat Round Kick.
• Tub ntxhais: Sab Plank Kick + Dip; Lwm Sab; Ntau pua.
• HIIT: Squat Jacks; Dhia Jacks.

Yuav ua li cas tshem tawm sab: 20 + 20 ce

11. Cardio workout nrog alternating ce

• Cov calories: 180-390
• Ntev: 35 feeb
• Nyuaj: 4
• C warm-up thiab hitch

Lwm qhov sib txawv heev cardio workout rau plab, koj tau lees tias tsis txhob dhuav. Nyob rau hauv qhov kev pab cuam no ce yog ua ib zaug thiab tsis rov ua dua. Tos cov txheej txheem FitnessBlender li ib txwm: 20 vib nas this ua haujlwm thiab 10 vib nas this so. Ob qho kev tawm dag zog cardio yog hloov ob qho kev tawm dag zog rau lub pob zeb. Nyob rau hauv tag nrho, qhov kev zov me nyuam muaj txog 40 qhov kev tawm dag zog sib txawv.

Fitness-gum - cov cuab yeej siv tau zoo heev

12. Cardio + qoj ib ce rau plab

• Cov calories: 219-421
• Ntev: 35 feeb
• Nyuaj: 4
• C warm-up thiab hitch

Hauv qhov kev pab cuam cardio ntu rau 6 feeb alternating nrog ntu rau plab rau 2 feeb. Lub cardio feem yog TABATA tswvyim. Kev tawm dag zog rau lub crust yog ua rau lub voj voog ntawm 50 vib nas this ua haujlwm, 10 vib nas this so.

• HIIT: Round 1. Burpee + Push Up; Toe Kov Sawv; Ceev ko taw Burpee; Lateral + Squat dhia; Lub hnub qub dhia + Burpee; Sumo Lunge mus dhia.
• Core: 1 Round. Crisscross Crunch; Toe Kov Crunch.
• HIIT: Round 2. Lub hauv caug siab + dhia Jack; Cov neeg nce toj; Squat Jack + Dhia; Lizard Hops; Pem hauv ntej Jack + Squat Pops; Foob Push Up.
• Core: Round 2. Lavxias teb sab twist; Twist Back Bow.
• HIIT: Round 3. Lub hnub qub dhia + hauv caug; Taug kev + Plank hauv caug; Burpee + Jab Hla; Supine Push Up + ntiv taw Kov Sawv; Dhia Lunge + Uppercut; Jiab, Cross.
• Core: Round 3. Sab Nraum L; Sab Qab Zib Raise R

TABATA workout: 10 qhov zoo tshaj plaws sau

Saib peb lwm cov kev xaiv muaj txiaj ntsig ntawm workouts:

• Txhua txog kev txhawb nqa lub cev: nws yog dab tsi thiab yuav ua li cas xaiv
• Kev ua haujlwm saum 50 zoo tshaj plaws rau lub plab tiaj tiaj
• Sab saum toj 20 tus poj niam zoo tshaj plaws ua haujlwm khau rau kev khiav nyab xeeb
• Txhua yam hais txog laub-UPS: nta + xaiv thawb

Slimming, plab, ntuav workout, Cardio workout