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!


34 Comentarios

  1. Hey just wanted to give you a brief heads up and let you know a few of the pictures aren’t loading properly. I’m not sure why but I think its a linking issue. I’ve tried it in two different internet browsers and both show the same outcome.|

  2. Hello I am so excited I found your website, I really found you by error, while I was searching on Yahoo for something else, Anyways I am here now and would just like to say cheers for a marvelous post and a all round entertaining blog (I also love the theme/design), I don’t have time to browse it all at the minute but I have book-marked it and also included your RSS feeds, so when I have time I will be back to read a lot more, Please do keep up the superb b.|

  3. Howdy! This post could not be written any better! Reading through this article reminds me of my previous roommate! He continually kept preaching about this. I am going to forward this information to him. Pretty sure he’ll have a good read. Many thanks for sharing!|

  4. You really make it seem so easy with your presentation but I find this matter to be actually something that I think I would never understand. It seems too complex and extremely broad for me. I am looking forward for your next post, I’ll try to get the hang of it!|

  5. Hi there! I could have sworn I’ve been to this site before but after looking at many of the posts I realized it’s new to me. Anyways, I’m definitely delighted I found it and I’ll be bookmarking it and checking back frequently!|

  6. I like the helpful information you supply in your articles. I will bookmark your weblog and take a look at once more right here regularly. I am relatively sure I’ll be informed lots of new stuff right here! Best of luck for the next!|

  7. I like the valuable information you provide in your articles. I will bookmark your blog and check again here regularly. I am quite sure I’ll learn plenty of new stuff right here! Good luck for the next!|

  8. I have been browsing online more than 4 hours today, yet I never found any interesting article like yours. It is pretty worth enough for me. Personally, if all webmasters and bloggers made good content as you did, the internet will be a lot more useful than ever before.|

  9. Hey there just wanted to give you a quick heads up. The words in your article seem to be running off the screen in Internet explorer. I’m not sure if this is a format issue or something to do with browser compatibility but I thought I’d post to let you know. The design and style look great though! Hope you get the problem fixed soon. Many thanks|

  10. I do agree with all of the ideas you’ve introduced in your post. They are really convincing and will certainly work. Still, the posts are very brief for beginners. May just you please lengthen them a little from subsequent time? Thanks for the post.|

  11. I loved as much as you will receive carried out right here. The sketch is attractive, your authored subject matter stylish. nonetheless, you command get got an nervousness over that you wish be delivering the following. unwell unquestionably come more formerly again since exactly the same nearly very often inside case you shield this increase.|

  12. I’m curious to find out what blog system you’re utilizing? I’m experiencing some small security problems with my latest website and I’d like to find something more safe. Do you have any recommendations?|

Dejar una respuesta

Please enter your comment!
Please enter your name here