Guia de exercícios
13 exercícios que queimam calorias de verdade
Walking
The easiest and safest cardio there is. Anyone can do it.
Running
One of the most calorie-efficient forms of cardio.
Cycling
Effective cardio that goes easy on the joints.
Swimming
The best full-body cardio there is, with almost no strain on the joints.
Burpee
A high-intensity full-body move that burns a lot of calories in very little time.
Squat
The foundation — and the king — of lower-body training. It works the quads, hamstrings and glutes.
Plank
The classic isometric hold for building core strength.
Push-up
The foundation of upper-body training. It works the chest, shoulders and triceps.
Lunge
Builds lower-body strength and balance at the same time.
Mountain Climber
An efficient move that trains cardio and the core at once.
Yoga
Full-body stretching that settles the mind along with the body.
Foam Rolling
Self-massage that releases fascia, helps muscles recover and improves flexibility.
Jump Rope
Highly efficient cardio you can do in a small space.