6 Ways to Burn 200 Calories in 30 Minutes or Less

据说阿什利·博登（Ashley Borden），CSCS，位于洛杉矶的健身和生活方式顾问。

At home or in the gym, start in a plank and do two alternating shoulder taps. While holding your plank, move laterally four feet (about the length of a yoga mat) to one side. Repeat moving back and forth, alternating shoulder taps. Follow with one minute of squats, one minute of burpees and one minute of hip raises from a bridge position. Repeat the entire circuit four times with one minute of rest between each round to hit the 200 mark.

在白天离开办公室或离开孩子们参加完整的锻炼课会感觉不可能。幸运的是，在200卡路里的燃烧中挤压很容易 - 您只需要一组楼梯。在办公室或家中的楼梯上，只有20分钟的步行路程就可以带您到达那里。提高步伐，您将在短短10分钟内就达到目标。奖励：您还将获得一些主要的背面调理。

Borden第二锻炼有点更快(15 minutes burns 200 calories) so push as hard as you can for the full time in the gym. Start with single leg squats — five on each side (hold dumbbells at your shoulders to up the ante). Next, either seated or standing, lean forward for 15 reverse deltoid flies, making sure to keep your thumbs pointing up to the ceiling and core engaged. Follow with 20 squat jumps. Finish by placing your hands on a bench and jumping up and over to the other side, alternating from side to side for 30 seconds to get your heart pumping. Repeat the entire circuit until your 15 minutes are up.

Biking is one of the best ways to sneak some extra calorie burning into your day — just 20 minutes of pedaling will get you to 200. If it’s nice out, ditch your regular mode of commutein favor of your bike然后，您会进入办公室感觉额外的成就。如果不是上班的骑自行车，请抓住一个伙伴，悠闲地骑车来赶上，而不是通常的咖啡约会。如果其他所有事情都失败了，请骑马而不是去餐后漫步，以便在睡前之前燃烧卡路里燃烧。

Borden的最后200卡路里Torcher在五组之间没有时间休息。从罢工俯卧撑开始。从站立的位置，折叠在臀部，触摸地板，将手伸到木板上。俯卧撑，向后走。那是一个代表 - 重复五次。接下来，横向界。从脚一起开始，跳到一侧，一只脚落在一只脚下蹲下。跳到另一侧完成一个代表。重复20次。

接下来，进入臀部下方有稳定球的直臂木板进行支撑。抬起双腿，挤压臀部。做20次。最后，躺在肚子上的地板上，像要做雪天使一样散布四肢。收紧所有东西，将胸部抬起地板，就像制作雪天使一样扫过手臂。抬起脚以增加魅力。做10次。在没有休息的情况下重复五次。

无论您是在欢乐时光，还是只需要减轻压力休息，在加油的同时，将凹槽打开30分钟都可以提高您的心情。您的心率越多，就越能将其称为健身房。