{"id":3752,"date":"2012-12-13T18:03:54","date_gmt":"2012-12-13T18:03:54","guid":{"rendered":"http:\/\/blogg.improveme.se\/fitspooration\/2013\/01\/40-minutes-cardio-workout-you-can-do-at-home\/"},"modified":"2012-12-13T18:03:54","modified_gmt":"2012-12-13T18:03:54","slug":"40-minutes-cardio-workout-you-can-do-at-home","status":"publish","type":"post","link":"https:\/\/blogg.improveme.se\/fitspooration\/2012\/12\/13\/40-minutes-cardio-workout-you-can-do-at-home\/","title":{"rendered":"40 minutes cardio workout you can do at home"},"content":{"rendered":"<p>                    15 minutes &#8221;warm up&#8221;.\u00a0This warm up can be the whole workout if you are to tired to contiune afterwards. it depend on how &#8221;fit&#8221; you are at the\u00a0moment.\u00a0<br \/>\n\u00a0<br \/>\n1 minute:\u00a0Skipping rope<br \/>\n1 minute:\u00a0Modified burpee<br \/>\n30 seconds:\u00a0Squat jumps<br \/>\n30 seconds:\u00a0Split jumps<br \/>\n30 seconds:\u00a02 feet lateral hops in place<br \/>\n1 minute:\u00a0Broad jumps<br \/>\n30 seconds:\u00a0RECOVER<br \/>\n\u00a0<br \/>\nRepete this 3 times = 15 minutes.<br \/>\n\u00a0<br \/>\n25 minutes adrenaline HIT<br \/>\n\u00a0<br \/>\n1 minute:\u00a0Back pedal<br \/>\n1 minute:\u00a0High knee runs<br \/>\n1 minute:\u00a0Walking lunges<br \/>\n2 minutes:\u00a0Light jog<br \/>\n2 minutes:\u00a0RECOVER<br \/>\n1 minute:\u00a0Squat hold<br \/>\n1 minute:\u00a0Plank row burpee<br \/>\n30 seconds:\u00a0Tuck jumps<br \/>\n1 minute:\u00a0Mountain climbers<br \/>\n2 minutes:\u00a0Single leg deadlift shouder press (1 minute at each leg)<br \/>\n1 minute:\u00a0Russian twists\u00a0<br \/>\n1 minute:\u00a0Broad jumps<br \/>\n1 minute:\u00a0RECOVER<br \/>\n\u00a0<br \/>\nIf you dont know how to do the exercises search on youtube.com or on google pictures.\u00a0<br \/>\n\u00a0<br \/>\nOm du inte f\u00f6rst\u00e5r \u00f6vningarna s\u00e5 s\u00f6k p\u00e5 google eller p\u00e5 youtube. Jag vet inte hur man s\u00e4ger \u00f6vningarna p\u00e5 svenska s\u00e5 det fick bli ett helt inl\u00e4gg p\u00e5 engelska idag.\u00a0<\/p>\n<p>Exercises inspired by Nike Training Club.\u00a0<br \/>\n<img decoding=\"async\" src=\"http:\/\/cdn1.cdnme.se\/cdn\/9-1\/3836821\/images\/2012\/ntc-logo_50ca0a73ddf2b3212700194c.png\" alt=\"\" class=\"image\" data-oid=\"50ca0a73ddf2b3212700194c\" \/><\/p>\n<p>\u00a0<\/p>\n","protected":false},"excerpt":{"rendered":"<p>15 minutes &#8221;warm up&#8221;.\u00a0This warm up can be the whole workout if you are to tired to contiune afterwards. it depend on how &#8221;fit&#8221; you are at the\u00a0moment.\u00a0 \u00a0 1 minute:\u00a0Skipping rope 1 minute:\u00a0Modified burpee 30 seconds:\u00a0Squat jumps 30 seconds:\u00a0Split jumps 30 seconds:\u00a02 feet lateral hops in place 1 minute:\u00a0Broad jumps 30 seconds:\u00a0RECOVER \u00a0 Repete &#8230; <a title=\"40 minutes cardio workout you can do at home\" class=\"read-more\" href=\"https:\/\/blogg.improveme.se\/fitspooration\/2012\/12\/13\/40-minutes-cardio-workout-you-can-do-at-home\/\" aria-label=\"L\u00e4s mer om 40 minutes cardio workout you can do at home\">L\u00e4s mer<\/a><\/p>\n","protected":false},"author":4212,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[],"tags":[],"class_list":["post-3752","post","type-post","status-publish","format-standard","hentry"],"_links":{"self":[{"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/posts\/3752","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/users\/4212"}],"replies":[{"embeddable":true,"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/comments?post=3752"}],"version-history":[{"count":0,"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/posts\/3752\/revisions"}],"wp:attachment":[{"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/media?parent=3752"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/categories?post=3752"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/tags?post=3752"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}