12-сатне вежбе за мршављење и тонус мишића са иоутубе канала 1 тренинг дневно

Love hour long workout? Then save our new selection of programs for weight loss and tone body, youtube channel 1 Workout a Day. These videos perfectly complement your training week and will be a good option for burning calories after holiday “Saarow”.

The selection of intense workouts

In this review we offer an intense hour of interval training that is designed to burn calories, tone muscles and get rid of problem areas on the arms, legs, and abdomen. Coach channel offers exercises with the weight of his own body that run along a circular interval principle. In total, the review proposes 9 intense workouts 3’s low impact workout.

Feature programs:

• Duration of the training is 55-90 minutes
• Around the interval principle
• Include aerobic and toning exercises for burning fat and getting rid of problem areas
• Basically, the exercises are performed with the weight of his own body, but sometimes you will need dumbbells
• In all video you are waiting for quite similar exercises
• Classes are suitable for level of training above average

You can perform exercises of this series 1-2 times a week when you have time on such short sessions. Or to execute programs in those days when you need more intense burning of calories (for example, after the holidays or after a long break). It is not recommended to perform such intensive training more than 3-4 times a week.

1. HIIT Cardio Workout (60 minutes)

This intense cardio workout consists of three rounds. Exercises are performed on the principle of interval (30 seconds work / 10 seconds rest). The inventory is not needed.

The structure of the training:

• 1 round (full body burner): squats with jumps out, bear excavation, pushup + downward dog, twisting, reverse twisting. Round 4 is repeated circle.

• Round 2 (athletic moves): jump 180 degree burpee, roll back, jumps in the fence and Boxing. Round 3 repeats round.

• Round 3 (cardio, fat burn): running with high lifting his knees, skater, soccer running, horizontal running, skier jumping Jack. Round 4 is repeated circle.

2. Total Body Workout (60 minutes)

This workout consists of 4 rounds for problem areas (top, bottom, KOR), which concludes an intensive cardio. The exercises for arms you will need a dumbbell.

The structure of the training:

• 1 round for legs (killer legs): squats, squats jumping with the bridge, lunges. The round is repeated in 3 rounds.

• Round 2 for the hands (toner arms): dumbbell bench press for shoulders, pushups, reverse pushups from a chair, back strap, lifting on a biceps. The round is repeated in 3 rounds.

• 3 round for Cora (core work): jumping into plank, Bicycle, leg lifts, reverse crunches. The round is repeated in 4 rounds.

• Round 4 cardio (cardio fat finisher): running with high lifting his knees, burpee + pull-up knees to chest in plank, jumping Jack, skater. The round is repeated in 4 rounds.

3. Calorie Torching Full Body Workout (55 minutes)

In this interval workout you will have 5 rounds of exercises for 10 minutes, alternating 2-3 exercises: cardio exercises and exercises for muscle tone. The inventory is not needed.

The structure of the training:

• 1 round for fat burning (fat killer): pulsing squat + jumping, jumping in the strap. The round is repeated in 7 circles.

• 2 round full body (all around fan): lunge back + pull-up knee to chest, walking to the bar, jump 180 degrees. The round is repeated in 3 rounds.

• 3 round for the lower body (lower fan): sumo squat, skater, pleated on the press, the pulsing squats. The round is repeated in 3 rounds.

• 4 rounds for problem areas on the sides (side toning): Bicycle, side lunge, the foot turns to the side for the oblique muscles. The round is repeated in 3 rounds.

• 5 round for stomach (killer abs): jumping rope, twisting, leg lifts for lower abs. The round is repeated in 5 laps.

4. Full Body Fat Burning Workout (60 minutes)

In this exercise you will find a few rounds for the individual problem areas: the first and the second round for the legs and buttocks (cardio + strength), the third round for the hands, shoulders, and chest, the fourth round belly and bark. Each round is repeated a few laps. For the round, you will need a dumbbell.

The structure of the training:

• 1 round (killer legs): pulsing squats, squats, pulsing squats + jumping, sumo squat, sumo squat jumping with the football running. The round is repeated in 2 laps.

• Round 2 (killer legs): forward lunge, side lunge, diagonal lunge, burpee + jump lunges, bridge, leg lift on all fours for the buttocks, the leg abduction on all fours in the direction of the static bridge with raised leg. The round is repeated in 2 laps.

• 3 round (killer arms): push-UPS, lifting dumbbells for biceps, reverse push UPS from a chair, dumbbell bench press for shoulders. The round is repeated in 3 rounds.

• 4 round (abs killer): crease press, a shear press, the rise of the pelvis in the side plank, twisting sideways in the strap. The round is repeated in 3 rounds.

5. 1000 Calorie HIIT Workout No equipment (80 minutes)

This is an intense interval workout 1000 calories. You will find 5 rounds of exercises, each round suggests a focus on a specific part of the body and repeated in 4 rounds.

The structure of the training:

• Round 1 (focus on legs): squat + leg abduction, the skier, the slopes to the feet, jumping 180 degrees.

• Round 2 (focus on feet): lunge back + leg lift, burpee + jump lunges, forward lunges, running with high lifting his knees.

• 3 rounds (with emphasis on the belly): horizontal running, skater, pulling knees to chest in plank, twisting sideways in the strap.

• 4 rounds (with emphasis on the belly): roll on the back, jumps in the fence, the bike, twisting on its side.

• 5 round (focus on hands): jumping rope, push-UPS, jumping Jack, reverse push-UPS from a chair.

6. Fat Burning HIIT Workout (60 minutes)

In this program you are waiting for the following segments: cardio (10 minutes), lower body (20 minutes), abdomen (10 minutes), upper body (20 minutes). For the workout you will need dumbbells.

The structure of the training:

• 1 round (cardio): different variations of jumping, fast running, podprugin, burpee. Each exercise is performed 1 time, round duration 10 minutes.

• 2 round (toning legs): lunges forward, squat + leg abduction to the side, abduction feet to the side on all fours leg lift on all fours, bridge, leg lift on the side, sumo-squat. The round is repeated in 2 laps.

• 3 round (abs exercise): Bicycle, pleated at the press, hoist leg lower abs, reverse crunches, twists in the strap on my elbows, twisting to the side in the strap, twisting the knee-elbow lying on your side, Superman. The round is repeated in 2 laps.

• 4 round (arms toning): Boxing, push-UPS, dumbbell bench press for shoulders, Boxing, pushup + downward dog, lifting dumbbells, walking plank, reverse push-UPS from a chair. The round is repeated in 2 laps.

7. Day After Cheat Meal Workout (60 minutes)

The training consists of two parts: a 30 minute toning exercises for problem areas + 30 minute cardio for fat burning. You can run both parts at once or to divide it up into morning and evening.

The structure of the training:

• Full body toning (exercises for muscle tone): sumo squat, squat + leg abduction to the side, diagonal lunges, tilts in a direction opposite the push-UPS from a chair, pushups, Bicycle, gluteal bridge, abduction feet to the side on all fours. The round is repeated in 3 rounds.

• Cardio burn fat (cardio exercises): running zahlest calf, running with high lifting his knees, jumping with the body turning, jumping Jack, burpee, jumping in the strap, skater, horizontal running. The round is repeated in 3 rounds.

8. 1000 Calorie HIIT Fat Burning HIIT Workout (90 minutes)

This exercise for 1000 calories includes 3 rounds of exercises for specific areas, which alternates power and cardio-the load with the weight of his own body. The inventory is not needed.

The structure of the training:

• 1 round (legs & butt toning + fat burning cardio): in this round, alternate cardio exercises and exercises for thighs and buttocks. A round lasts 20 minutes.

• Round 2 (toned arms exercises): this round included Boxing, pushups, reverse pushups, walking in the strap. The round lasts 15 minutes.

• 3 round (flat + abs cardio fat burning): in this round, alternate cardio exercises and exercises for stomach on the floor. The round lasts 30 minutes.

9. Cardio HIIT Workout + Butt, Thighs, Abs (60 minutes)

In this interval training, toning exercises for problematic areas alternate with cardio exercises. A significant part of the exercise is on the floor, the emphasis is on the thighs, buttocks and belly.

The structure of the training:

• 1 round (cardio exercise): you will start training with intense cardio exercises for burning calories and boosting metabolism. The round lasts 7 minutes.

• Round 2 (exercises for thighs and buttocks): then you will exercises for thighs and buttocks, including plyometric in nature. The round lasts 30 minutes.

• 3 round (exercises for the crust in bars): completed training and fat burning interval uprajneniyami to bark. The round lasts 15 minutes.

Вежба има мали утицај

1. 700 Calorie Burn Low Impact HIIT Workout (90 minutes)

That’s low impact workout suitable for those who do not consume a heavy load. You waiting for 1.5 hours of effective exercises without jumping. The program consists of three rounds, you can choose only interesting segments, if there is no time to be engaged in 1.5 hours. For the round, you will need a dumbbell.

The structure of the training:

• 1 round for the feet (legs & butt toning exercises): kicks to the side, various squats and lunges, leg lifts lying on your side and all fours variations of bridges. The round is repeated in 2 laps, total time of round about 40 minutes.

• Round 2 for the hands (toned arms exercises): exercises with dumbbells, pulsating exercises, Boxing, exercise in the straps, push-UPS. The round is repeated in 2 laps, total time of round about 25 minutes.

• 3 round to the abdomen (flat abs exercises): a variety of exercises for Cora standing on the floor, in the strap. The round is repeated in 2 laps, total time of round about 25 minutes.

2. Low Impact Cardio and Toning Workout Beginner (75 mins)

This one’s low impact workout, no stress on the knees. Activity is fairly quiet, offers a variety of exercises for problem areas. A significant part of the training takes place on the floor. No lunges and squats, so it is safe for the joints.

The structure of the training:

• 1 round (booty killer): bridge, static bridge leg lift on all fours leg lifts lying on your side. The round is repeated in the 4th round, a round lasts 20 minutes.

• Round 2 (arms toner): walking in the strap up and down, reverse push-UPS chair push-UPS. The round is repeated in 3 rounds, the total duration of round about 10 minutes.

• 3 round (low impact fat burn): walking in the bar + push-UPS, Superman, side plank, twisting sideways in the strap, the leg lifts in reverse plank, raising the legs while lying on the back. The round is repeated in the 4th round, a round lasts 20 minutes.

3. Low Impact Workout Routine (55 minutes)

In this workout there is no intensive cardio exercise, only exercises for muscle tone. The program is divided into 3 parts in accordance with problem areas.

The structure of the training:

• 1 round (toning legs): lunges, squats, leg swings, leg lifts and bridges for the hips and buttocks. A round lasts 20 minutes.

• 2 round (flat abs exercise): includes exercises for belly and bark, mostly on the floor. The round lasts 10 minutes.

• 3 round (arms exercise): the exercises for the arms with dumbbells and weight loss. The round lasts 15 minutes.