Inicio Ejercicio Rutina Quema Grasa 20min: Tabata Training HIIT

Rutina Quema Grasa 20min: Tabata Training HIIT

Ideal para quemar grasa, mientras fortaleces y tonificas los músculos. Haz esta rutina de alta intensidad. Usamos el método Tabata Training, cuya base es:

  • 20 segundos de ejercicio
  • 10 segundos de descanso total
  • Repetir 8 veces hasta completar 4 minutos.

Con este método, llevamos los músculos al 100%, y por los descansos tan cortos, a nivel fisiológico, el cuerpo debe recurrir a generar ATP (energía) por la vía de la oxidación de grasas.

La rutina

1- Calentamiento 5 minutos.

2- Abdominales vasodilatadoras (rangos completos para movilizar grasa en el abdomen). La mayor cantidad en 5 minutos.

3- Cardio: 15 min de fraccionado corto en máquina: caminadora, bicicleta, elíptica, y escaladora. 30 segundos intensos y descanso activo de 30 segundos.

4- Fuerza HIIT: 20 min de alta intensidad. Método TABATA. Mismo ejercicio 20 segundos trabajo, por 10 de descanso durante 4 minutos. Luego cambio de estación. Los ejercicios funcionales son:

  • Abdomen con rueda o abdomen en “V” si no tienes rueda.

Abdominal en V piernas-y-abdomen-de-roca-en-20-minutos

  • Swing con kettlebell, con sentadilla plié.

Swing kettlebell 1 Swing kettlebell 2

  • Lagartija con push up bars para más rango de movimiento.

lagartija con push up bars keiji

  • Burpee bajo: De posición de plancha, saltas hasta quedar con las piernas flexionadas, echando la cadera hacia atrás. Puedes hacer el completo.

     

  • Si tienes chance agrega ondas con cuerdas de batalla, o saltar la cuerda.

5- Estiramientos.

¡Pruébala y si tienes dudas, consúltame en facebook KEI Fitness!

RUTINA HIIT TABATA por keifit

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