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Treino Moderado

HIIT

Moderado   30 minutos

Áreas Alvo: Legs

Equipamento: Treadmill, Cardio Machine, Dumbbells, Stationary Bike

Kar Reev
 		    Adicionado Por Kar Reev
HIIT
Tags
Treinos Completos na Academia Treinos para Pernas Treinos na Esteira Treinos com Máquina de Cardio Treinos com Halteres Treinos na Bicicleta Estacionária

Exercises

Conjunto 1: 1 rodada
Treadmill Walk
❤️ Leve (Zona 1)
Treadmill Walk
1 minuto
Treadmill Slow Jogging
❤️ Leve (Zona 1)
Treadmill Slow Jogging
2 minutos
Treadmill Running
Treadmill Running
2 minutos

Conjunto 2: 1 rodada
Transition
Transition
10 segundos

Conjunto 3: 1 rodada
Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.
Squats
30 segundos
Transition
Transition
10 segundos
Lunges
Lunges
30 segundos
Lunges
Lunges
30 segundos
Transition
Transition
20 segundos

Conjunto 4: 1 rodada
Sprint
❤️ Muito Difícil (Zona 4)
Sprint
1 minuto
Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.
Squats
40 segundos
Treadmill Slow Jogging
❤️ Leve (Zona 1)
Treadmill Slow Jogging
1 minuto

Conjunto 5: 1 rodada
Rest
Rest
10 segundos

Conjunto 6: 1 rodada
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.
Push-Ups
30 segundos
Transition
Transition
5 segundos
Dumbbell Overhead Presses
Dumbbell Overhead Presses
30 segundos

Conjunto 7: 1 rodada
Keep your navel drawn in and your shoulders away from your ears.
Mountain Climbers
30 segundos
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.
Plank
30 segundos
Rest
Rest
10 segundos

Conjunto 8: 1 rodada
Sprint
❤️ Muito Difícil (Zona 4)
Sprint
1 minuto
Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.
Squats
40 segundos
Treadmill Slow Jogging
❤️ Leve (Zona 1)
Treadmill Slow Jogging
1 minuto

Conjunto 9: 1 rodada
Tricep Push-Ups
Tricep Push-Ups
30 segundos
Rest
Rest
10 segundos
Dumbbell Overhead Presses
Dumbbell Overhead Presses
30 segundos

Conjunto 10: 1 rodada
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.
Jumping Jacks
30 segundos
Right Side Plank
Right Side Plank
30 segundos
Left Side Plank
Left Side Plank
30 segundos

Conjunto 11: 1 rodada
Sprint
❤️ Muito Difícil (Zona 4)
Sprint
1 minuto
Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.
Squats
40 segundos
Treadmill Slow Jogging
❤️ Leve (Zona 1)
Treadmill Slow Jogging
1 minuto

Conjunto 12: 1 rodada
Sumo Obliques
Sumo Obliques
30 segundos
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.
Jumping Jacks
30 segundos
Reverse Lunge to Right Side Lunges
Reverse Lunge to Right Side Lunges
30 segundos
Reverse Lunge to Left Side Lunges
Reverse Lunge to Left Side Lunges
30 segundos
Rest
Rest
5 segundos

Conjunto 13: 1 rodada
Keep your navel drawn in and your shoulders away from your ears.
Mountain Climbers
30 segundos
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.
Plank
30 segundos
Rest
Rest
10 segundos

Conjunto 14: 1 rodada
Cycling
❤️ Moderado (Zona 2)
Cycling
30 segundos
Fast Cycling
❤️ Vigoroso (Zona 3)
Fast Cycling
30 segundos
Standing Cycling
❤️ Moderado (Zona 2)
Standing Cycling
30 segundos

Conjunto 15: 1 rodada
Rest
Rest
10 segundos
The Heisman Shuffle
The Heisman Shuffle
30 segundos
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.
High Knees
30 segundos

Conjunto 16: 1 rodada
Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.
Squats
30 segundos

Conjunto 17: 1 rodada
Cycling
❤️ Moderado (Zona 2)
Cycling
30 segundos
Fast Cycling
❤️ Vigoroso (Zona 3)
Fast Cycling
30 segundos
Standing Cycling
❤️ Moderado (Zona 2)
Standing Cycling
30 segundos

Conjunto 18: 1 rodada
Cool Down Cycling
❤️ Leve (Zona 1)
Cool Down Cycling
2 minutos

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Faça este treino com o melhor equipamento de exercício. Recomendamos o uso de um monitor de frequência cardíaca de tira peitoral bluetooth ou um smartwatch para mais otimização de treinamento e acompanhamento de desempenho.

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Categorias de treino

Destaque

Destaque

weight loss

Perda de Peso

abs & core

Abdômen & Core

bodyweight

Peso Corporal

youtube

YouTube

community created

Criado pela Comunidade

weightlifting

Levantamento de Peso

interval timers

HIIT

cardio

Cardio

toning

Tonificação

full body

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