HIIT

中度 Duration 30 分钟

目标区域: Legs

器械: Treadmill, Cardio Machine, Dumbbells, Stationary Bike

添加人 Kar Reev

标签

完整健身房锻炼腿部锻炼跑步机锻炼心肺机锻炼哑铃锻炼固定自行车锻炼

Exercises

设置 1 : 1 个回合

❤️ 轻松（第1区）

1 分钟

Treadmill Slow Jogging

❤️ 轻松（第1区）

Treadmill Slow Jogging

2 分钟

Treadmill Running

Treadmill Running

2 分钟

设置 2 : 1 个回合

10 秒

设置 3 : 1 个回合

Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.

30 秒

10 秒

30 秒

30 秒

20 秒

设置 4 : 1 个回合

❤️ 非常困难（第4区）

1 分钟

Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.

40 秒

Treadmill Slow Jogging

❤️ 轻松（第1区）

Treadmill Slow Jogging

1 分钟

设置 5 : 1 个回合

10 秒

设置 6 : 1 个回合

Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.

30 秒

5 秒

Dumbbell Overhead Presses

Dumbbell Overhead Presses

30 秒

设置 7 : 1 个回合

Keep your navel drawn in and your shoulders away from your ears.

Mountain Climbers

30 秒

Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.

30 秒

10 秒

设置 8 : 1 个回合

❤️ 非常困难（第4区）

1 分钟

Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.

40 秒

Treadmill Slow Jogging

❤️ 轻松（第1区）

Treadmill Slow Jogging

1 分钟

设置 9 : 1 个回合

Tricep Push-Ups

Tricep Push-Ups

30 秒

10 秒

Dumbbell Overhead Presses

Dumbbell Overhead Presses

30 秒

设置 10 : 1 个回合

In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.

30 秒

Right Side Plank

Right Side Plank

30 秒

Left Side Plank

Left Side Plank

30 秒

设置 11 : 1 个回合

❤️ 非常困难（第4区）

1 分钟

Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.

40 秒

Treadmill Slow Jogging

❤️ 轻松（第1区）

Treadmill Slow Jogging

1 分钟

设置 12 : 1 个回合

30 秒

In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.

30 秒

Reverse Lunge to Right Side Lunges

Reverse Lunge to Right Side Lunges

30 秒

Reverse Lunge to Left Side Lunges

Reverse Lunge to Left Side Lunges

30 秒

5 秒

设置 13 : 1 个回合

Keep your navel drawn in and your shoulders away from your ears.

Mountain Climbers

30 秒

Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.

30 秒

10 秒

设置 14 : 1 个回合

❤️ 适中（第2区）

30 秒

❤️ 剧烈（第3区）

30 秒

Standing Cycling

❤️ 适中（第2区）

Standing Cycling

30 秒

设置 15 : 1 个回合

10 秒

The Heisman Shuffle

The Heisman Shuffle

30 秒

Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.

30 秒

设置 16 : 1 个回合

Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.

30 秒

设置 17 : 1 个回合

❤️ 适中（第2区）

30 秒

❤️ 剧烈（第3区）

30 秒

Standing Cycling

❤️ 适中（第2区）

Standing Cycling

30 秒

设置 18 : 1 个回合

Cool Down Cycling

❤️ 轻松（第1区）

Cool Down Cycling

2 分钟

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Straightforward HIIT

Straightforward HIIT

16 分钟 30 秒, 激烈

Quickdraw Adjustable Dumbbells

本次锻炼的首选

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.