{"id":3468,"date":"2024-04-09T04:53:41","date_gmt":"2024-04-09T04:53:41","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=3468"},"modified":"2024-09-25T13:32:54","modified_gmt":"2024-09-25T13:32:54","slug":"20-minute-hiit-workout-for-a-leaner-physique","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/ja\/\u30b9\u30ea\u30e0\u306a\u4f53\u578b\u306e\u305f\u3081\u306e20\u5206\u9593\u306ehiit\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\/","title":{"rendered":"20\u5206\u9593\u306eHIIT\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3067\u30b9\u30ea\u30e0\u306a\u4f53\u578b\u3092\u624b\u306b\u5165\u308c\u3088\u3046"},"content":{"rendered":"<p>\u4eca\u65e5\u3001\u4f53\u683c\u3092\u6539\u5584\u3059\u308b\u65b9\u6cd5\u306e 1 \u3064\u306f\u3001\u9ad8\u5f37\u5ea6\u30a4\u30f3\u30bf\u30fc\u30d0\u30eb\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0 (HIIT) \u30eb\u30fc\u30c1\u30f3\u306b\u53d6\u308a\u7d44\u3080\u3068\u3068\u3082\u306b\u3001\u30ab\u30c3\u30c8\u3001\u30d0\u30eb\u30af\u30a2\u30c3\u30d7\u3001\u30d1\u30d5\u30a9\u30fc\u30de\u30f3\u30b9\u5411\u4e0a\u306e\u305d\u308c\u305e\u308c\u306e\u76ee\u6a19\u306b\u6cbf\u3063\u305f\u69cb\u9020\u5316\u3055\u308c\u305f\u98df\u4e8b\u3092\u7dad\u6301\u3059\u308b\u3053\u3068\u3067\u3059\u3002<\/p>\n<p>\u5fd9\u3057\u3044\u4eba\u3084\u3001\u4f59\u88d5\u306e\u6642\u9593\u304c\u307b\u3068\u3093\u3069\u306a\u3044\u4eba\u3067\u3082\u3001\u30bf\u30a4\u30c8\u306a\u4ed5\u4e8b\u30b9\u30b1\u30b8\u30e5\u30fc\u30eb\u306b\u3082\u304b\u304b\u308f\u3089\u305a\u5065\u5eb7\u3092\u7dad\u6301\u3057\u305f\u3044\u3068\u601d\u3063\u3066\u3044\u308b\u306a\u3089\u3001\u5168\u8eab\u904b\u52d5\u30d7\u30ed\u30b0\u30e9\u30e0\u3067\u4ed5\u4e8b\u3092\u7ba1\u7406\u3059\u308b\u65b9\u6cd5\u3092\u5b66\u3076\u305f\u3081\u306b\u3082\u3046\u5c11\u3057\u5f85\u3063\u3066\u307f\u308b\u306e\u3082\u3044\u3044\u304b\u3082\u3057\u308c\u307e\u305b\u3093\u3002<\/p>\n<p>\u3053\u306e\u6295\u7a3f\u3067\u306f20\u5206\u9593\u306eHIIT\u306b\u3064\u3044\u3066\u7d39\u4ecb\u3057\u307e\u3059 <a href=\"https:\/\/anabolic-coach.com\/ja\/\u5973\u6027\u306e\u8155\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3067\u7b4b\u8089\u3092\u5897\u3084\u3059\/\" target=\"_blank\" rel=\"noopener\">\u3044\u3044\u7d50\u679c<\/a> \u81ea\u5b85\u3067\u4eca\u65e5\u304b\u3089\u3067\u304d\u308b\u3001\u5f15\u304d\u7de0\u307e\u3063\u305f\u4f53\u578b\u3092\u76ee\u6307\u3059\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u3067\u3059\u3002\u5fc5\u8981\u306a\u306e\u306f\u3001\u5c4b\u5185\u307e\u305f\u306f\u5c4b\u5916\u306e\u5341\u5206\u306a\u30b9\u30da\u30fc\u30b9\u3001\u30a8\u30af\u30b5\u30b5\u30a4\u30ba \u30de\u30c3\u30c8\u3001\u30bf\u30a4\u30de\u30fc\u3060\u3051\u3067\u3059\u3002\u8eab\u4f53\u7684\u3001\u7cbe\u795e\u7684\u3001\u611f\u60c5\u7684\u306b\u3082\u3057\u3063\u304b\u308a\u3057\u305f\u72b6\u614b\u3067\u4e00\u65e5\u3092\u59cb\u3081\u308b\u6e96\u5099\u304c\u3067\u304d\u305f\u3089\u3001\u3053\u306e\u81ea\u5b85\u3067\u306e\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u3092\u53d6\u308a\u5165\u308c\u3066\u304f\u3060\u3055\u3044\u3002<\/p>\n<p><iframe title=\"YouTube \u52d5\u753b\u30d7\u30ec\u30fc\u30e4\u30fc\" src=\"https:\/\/www.youtube.com\/embed\/IDAWNJ3yn_k?si=BwUcBwIpWORFY2ED\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h2>\u3053\u306e 20 \u5206\u9593\u306e\u30ef\u30fc\u30af\u30a2\u30a6\u30c8\u3068\u306f\u4f55\u3067\u3057\u3087\u3046\u304b?<\/h2>\n<p>\u3053\u308c\u3092\u5b9f\u884c\u3059\u308b\u3068<a href=\"https:\/\/www.self.com\/story\/maximize-20-minute-workouts\" target=\"_blank\" rel=\"noopener\"> 20\u5206\u9593\u306eHIIT<\/a> 6\u9031\u9593\u306e\u30ec\u30b8\u30e1\u30f3\u3067\u3001\u30b5\u30fc\u30ad\u30c3\u30c8\u306f9\u3064\u306e\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u3067\u69cb\u6210\u3055\u308c\u3066\u3044\u307e\u3059\u3002\u3053\u306e20\u5206\u9593\u306eHIIT\u306f\u3001<a href=\"https:\/\/anabolic-coach.com\/ja\/\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u6301\u4e45\u529b-\u30b9\u30bf\u30df\u30ca\u3092\u9ad8\u3081\u308b13\u306e\u65b9\u6cd5\/\" target=\"_blank\" rel=\"noopener\"> \u7b4b\u529b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0<\/a> \u9031\u306b 3 \uff5e 4 \u56de\u3001\u30bb\u30c3\u30b7\u30e7\u30f3\u3068\u3057\u3066\u3001\u307e\u305f\u306f\u5358\u72ec\u306e\u6709\u9178\u7d20\u904b\u52d5\u3068\u3057\u3066\u884c\u3046\u3053\u3068\u304c\u3067\u304d\u307e\u3059\u3002<\/p>\n<p>\u30b5\u30fc\u30ad\u30c3\u30c8\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3067\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u3092\u884c\u3046\u969b\u306e\u4e3b\u306a\u7126\u70b9\u306f\u3001\u5404\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u306b\u8a31\u3055\u308c\u3066\u3044\u308b\u77ed\u3044\u6642\u9593\u5185\u306b\u3067\u304d\u308b\u3060\u3051\u591a\u304f\u306e\u53cd\u5fa9\uff08\u30ec\u30c3\u30d7\uff09\u3092\u5b9f\u884c\u3057\u3001\u305d\u306e\u5f8c\u306b\u77ed\u3044\u4f11\u61a9\u3092\u53d6\u3063\u3066\u606f\u3092\u6574\u3048\u3001\u6b21\u306e\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u306b\u5411\u3051\u3066\u6c17\u6301\u3061\u3092\u843d\u3061\u7740\u3051\u308b\u3053\u3068\u3067\u3059\u3002<\/p>\n<p>\u4f53\u6e29\u3092\u4e0b\u3052\u308b\u305f\u3081\u306b\u6c57\u817a\u3092\u523a\u6fc0\u3057\u3066\u3088\u308a\u591a\u304f\u306e\u6c57\u3092\u5206\u6ccc\u3055\u305b\u308b\u3068\u3044\u3046\u53cd\u5fdc\u304c\u8d77\u3053\u308b\u305f\u3081\u3001\u5fc3\u62cd\u6570\u3068\u4f53\u5e79\u6e29\u5ea6\u304c\u4e0a\u6607\u3059\u308b\u3053\u3068\u304c\u4e88\u60f3\u3055\u308c\u307e\u3059\u3002<\/p>\n<p>\u4f53\u6e29\u304c\u9ad8\u3044\u72b6\u614b\u3068\u77ed\u3044\u4f53\u6e29\u4f4e\u4e0b\u306e\u671f\u9593\u304c\u4ea4\u4e92\u306b\u7e70\u308a\u8fd4\u3055\u308c\u308b\u3068\u3001\u4ee3\u8b1d\u304c\u4fc3\u9032\u3055\u308c\u3001\u3088\u308a\u591a\u304f\u306e\u30ab\u30ed\u30ea\u30fc\u304c\u6d88\u8cbb\u3055\u308c\u3001\u8102\u80aa\u5206\u89e3\u3084\u8102\u80aa\u71c3\u713c\u304c\u8d77\u3053\u308b\u50be\u5411\u304c\u3042\u308a\u307e\u3059\u3002<\/p>\n<p>\u3053\u306e 20 \u5206\u9593\u306e\u81ea\u5b85\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306e\u9577\u671f\u7684\u306a\u30e1\u30ea\u30c3\u30c8\u306f\u3001\u30b9\u30bf\u30df\u30ca\u304c\u5411\u4e0a\u3057\u3001\u4e00\u65e5\u306e\u7d42\u308f\u308a\u306b\u306f\u3088\u308a\u30b9\u30ea\u30e0\u3067\u9b45\u529b\u7684\u306a\u4f53\u578b\u306b\u306a\u308b\u3053\u3068\u3067\u3059\u3002<\/p>\n<p>\u3059\u3067\u306b\u8ff0\u3079\u305f\u3088\u3046\u306b\u3001\u5178\u578b\u7684\u306a 20 \u5206\u9593\u306e HIIT \u306f 9 \u3064\u306e\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u3067\u69cb\u6210\u3055\u308c\u307e\u3059\u3002<\/p>\n<p>\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u8a08\u753b\u306e\u6700\u521d\u306e 2 \u9031\u9593\u306f\u30019 \u3064\u306e\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u3092\u305d\u308c\u305e\u308c 40 \u79d2\u9593\u5b9f\u884c\u3057\u3001\u5404\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u306e\u6700\u5f8c\u306b 20 \u79d2\u9593\u306e\u4f11\u61a9\u3092\u53d6\u308a\u307e\u3059\u3002<\/p>\n<p>3 \u9031\u76ee\u3068 4 \u9031\u76ee\u306f\u30019 \u3064\u306e\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u306e\u305d\u308c\u305e\u308c\u306b 45 \u79d2\u305a\u3064\u8cbb\u3084\u3057\u3001\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u9593\u306e\u4f11\u61a9\u6642\u9593\u306f 15 \u79d2\u3060\u3051\u306b\u3057\u3066\u9032\u6b69\u3057\u307e\u3059\u3002<\/p>\n<p>5 \u9031\u76ee\u3068 6 \u9031\u76ee\u306b\u306f\u3001\u5404\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u6642\u9593\u3092 50 \u79d2\u306b\u5897\u3084\u3057\u3001\u540c\u6642\u306b\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u9593\u306e\u4f11\u61a9\u6642\u9593\u3092 10 \u79d2\u306b\u77ed\u7e2e\u3057\u307e\u3059\u3002<\/p>\n<p>\u30b5\u30fc\u30ad\u30c3\u30c8\u306e\u6b21\u306e\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u306b\u79fb\u308b\u524d\u306b\u3001\u6df1\u547c\u5438\u3092\u3057\u3066\u843d\u3061\u7740\u304d\u3092\u53d6\u308a\u623b\u3057\u3001\u4f11\u61a9\u6642\u9593\u3092\u6709\u52b9\u306b\u6d3b\u7528\u3059\u308b\u5fc5\u8981\u304c\u3042\u308a\u307e\u3059\u3002<\/p>\n<p>\u30b5\u30fc\u30ad\u30c3\u30c8\u306e 9 \u756a\u76ee\u306e\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u3092\u5b9f\u884c\u3057\u305f\u5f8c\u306f\u300160 \u79d2\u9593\u306e\u4f11\u61a9\u3092\u53d6\u3063\u3066\u304b\u3089\u3001\u53cd\u5bfe\u306e\u8db3\u306b\u5207\u308a\u66ff\u3048\u3066\u30b5\u30fc\u30ad\u30c3\u30c8\u306e 9 \u756a\u76ee\u306e\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u3092\u7e70\u308a\u8fd4\u3057\u3001\u5404\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u306b\u8a31\u53ef\u3055\u308c\u3066\u3044\u308b\u6642\u9593\u67a0\u3068\u3001\u524d\u8ff0\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u9593\u306e\u4f11\u61a9\u6642\u9593\u306b\u5f93\u3063\u3066\u3001\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u958b\u59cb\u6642\u306e\u6700\u521d\u306e\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u307e\u3067\u623b\u3063\u3066\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3092\u884c\u3046\u5fc5\u8981\u304c\u3042\u308b\u3053\u3068\u306b\u6ce8\u610f\u3057\u3066\u304f\u3060\u3055\u3044\u3002<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3476\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/HIIT-Workout.png\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/HIIT-Workout.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/HIIT-Workout-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/HIIT-Workout-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/HIIT-Workout-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/HIIT-Workout-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/HIIT-Workout-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/HIIT-Workout-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/HIIT-Workout-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/HIIT-Workout-265x148.png 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/HIIT-Workout-531x297.png 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/HIIT-Workout-608x340.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2>20\u5206\u9593\u306eHIIT\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306b\u542b\u307e\u308c\u308b9\u3064\u306e\u30a8\u30af\u30b5\u30b5\u30a4\u30ba<\/h2>\n<p>\u3053\u306e 20 \u5206\u9593\u306e HIIT \u30ef\u30fc\u30af\u30a2\u30a6\u30c8\u3067\u5b9f\u884c\u3059\u308b\u3053\u3068\u304c\u6c42\u3081\u3089\u308c\u308b 9 \u3064\u306e\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u306f\u6b21\u306e\u3068\u304a\u308a\u3067\u3059\u3002<\/p>\n<h3>#1. \u30d5\u30a9\u30ef\u30fc\u30c9\u30e9\u30f3\u30b8\u30a8\u30af\u30b5\u30b5\u30a4\u30ba<\/h3>\n<p>\u30d5\u30a9\u30ef\u30fc\u30c9 \u30e9\u30f3\u30b8 \u30ef\u30fc\u30af\u30a2\u30a6\u30c8\u306f\u3001\u5de6\u8db3\u307e\u305f\u306f\u53f3\u8db3\u3067\u524d\u306b\u5927\u304d\u304f\u8e0f\u307f\u51fa\u3057\u3001\u3082\u3046\u4e00\u65b9\u306e\u8db3\u3092\u5f8c\u308d\u306b\u6b8b\u3057\u3066\u884c\u3044\u307e\u3059\u3002<\/p>\n<p>\u6b21\u306b\u3001\u524d\u8db3\u3068\u5f8c\u308d\u8db3\u304c90\u5ea6\u306e\u89d2\u5ea6\u306b\u306a\u308b\u307e\u3067\u4f53\u3092\u4e0b\u3052\u307e\u3059\u3002\u6700\u521d\u306e\u59ff\u52e2\uff08\u7acb\u3064\uff09\u306b\u623b\u308b\u306b\u306f\u3001 <a href=\"https:\/\/anabolic-coach.com\/ja\/\u6700\u9069\u306a\u30b2\u30a4\u30f3\u3092\u5f97\u308b\u305f\u3081\u306b\u8155\u7acb\u3066\u4f0f\u305b\u3092\u5909\u3048\u308b\/\" target=\"_blank\" rel=\"noopener\">\u62bc\u3057\u4e0a\u3052\u308b<\/a> \u524d\u306b\u51fa\u308b\u811a\u3092\u8db3\u306e\u304b\u304b\u3068\u306b\u901a\u3057\u307e\u3059\u3002<\/p>\n<p>\u30d5\u30a9\u30ef\u30fc\u30c9\u30e9\u30f3\u30b8\u30ef\u30fc\u30af\u30a2\u30a6\u30c8\u306f\u3001\u4e3b\u306b\u4e0b\u534a\u8eab\u306e\u7b4b\u8089\u3092\u935b\u3048\u308b\u305f\u3081\u306b\u884c\u308f\u308c\u308b\u81ea\u91cd\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3068\u3057\u3066\u5206\u985e\u3055\u308c\u307e\u3059\u3002<\/p>\n<h3>#2. \u81ea\u91cd\u30b9\u30af\u30ef\u30c3\u30c8\u904b\u52d5<\/h3>\n<p>\u81ea\u91cd\u30b9\u30af\u30ef\u30c3\u30c8\u904b\u52d5\u3092\u884c\u3046\u306b\u306f\u3001\u307e\u305a\u8db3\u3092\u80a9\u5e45\u306b\u5e83\u3052\u3066\u76f4\u7acb\u3059\u308b\u5fc5\u8981\u304c\u3042\u308a\u307e\u3059\u3002<\/p>\n<p>\u6b21\u306b\u3001\u819d\u3092\u66f2\u3052\u3066\u8170\u3092\u7a81\u304d\u51fa\u3057\u3001\u6905\u5b50\u306b\u5ea7\u3063\u3066\u3044\u308b\u3088\u3046\u306a\u59ff\u52e2\u306b\u306a\u308b\u307e\u3067\u4f53\u3092\u304b\u304c\u3081\u307e\u3059\u3002<\/p>\n<p>\u8170\u3068\u819d\u3092\u4e00\u76f4\u7dda\u306b\u3057\u305f\u3089\u3001\u958b\u59cb\u59ff\u52e2\u307e\u3067\u62bc\u3057\u4e0a\u3052\u3066\u304b\u3089\u3001\u72b6\u6cc1\u306b\u5fdc\u3058\u3066 40 \u79d2\u300145 \u79d2\u3001\u307e\u305f\u306f 50 \u79d2\u4ee5\u5185\u306b\u3067\u304d\u308b\u3060\u3051\u591a\u304f\u306e\u56de\u6570\u3001\u3053\u306e\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u3092\u7e70\u308a\u8fd4\u3057\u307e\u3059\u3002<\/p>\n<p>\u3053\u306e\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u306f\u3001\u5927\u817f\u56db\u982d\u7b4b\u3060\u3051\u3067\u306a\u304f\u3001\u30cf\u30e0\u30b9\u30c8\u30ea\u30f3\u30b0\u30b9\u3084\u81c0\u7b4b\u3082\u935b\u3048\u307e\u3059\u3002<\/p>\n<h3>#3. \u30de\u30a6\u30f3\u30c6\u30f3\u30af\u30e9\u30a4\u30de\u30fc\u30a8\u30af\u30b5\u30b5\u30a4\u30ba<\/h3>\n<p>\u30de\u30a6\u30f3\u30c6\u30f3 \u30af\u30e9\u30a4\u30de\u30fc \u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u306f\u3001\u307e\u305a\u30d7\u30e9\u30f3\u30af\u306e\u59ff\u52e2\u3092\u3068\u308a\u3001\u4e21\u624b\u3068\u3064\u307e\u5148\u3092\u5e8a\u306b\u3064\u3051\u3066\u4f53\u91cd\u5168\u4f53\u3092\u5747\u7b49\u306b\u5206\u6563\u3059\u308b\u3053\u3068\u304b\u3089\u59cb\u307e\u308a\u307e\u3059\u3002<\/p>\n<p>\u982d\u3092\u80cc\u4e2d\u3068\u4e00\u76f4\u7dda\u306b\u3057\u3001\u8179\u7b4b\u306b\u529b\u3092\u5165\u308c\u3001\u4e21\u624b\u3092\u80a9\u5e45\u306b\u5e83\u3052\u3066\u3001\u80cc\u4e2d\u3092\u5e73\u3089\u306b\u4fdd\u3064\u306a\u3069\u3001\u6b63\u3057\u3044\u59ff\u52e2\u3092\u3068\u308b\u3088\u3046\u306b\u3057\u3066\u304f\u3060\u3055\u3044\u3002<\/p>\n<p>\u6b21\u306b\u3001\u53f3\u819d\u3092\u3067\u304d\u308b\u3060\u3051\u80f8\u307e\u3067\u5f15\u304d\u4e0a\u3052\u307e\u3059\u3002<\/p>\n<p>\u7247\u65b9\u306e\u819d\u3092\u5185\u5074\u306b\u5f15\u304d\u3001\u3082\u3046\u7247\u65b9\u306e\u819d\u3092\u5916\u5074\u306b\u5f15\u3044\u3066\u8db3\u3092\u4ea4\u4ee3\u3057\u307e\u3059\u3002<\/p>\n<p>\u819d\u3092\u7d20\u65e9\u304f\u5185\u5074\u3068\u5916\u5074\u306b\u52d5\u304b\u3057\u306a\u304c\u3089\u3082\u3001\u8170\u304c\u4e0b\u304c\u3063\u3066\u3044\u308b\u3053\u3068\u3092\u78ba\u8a8d\u3057\u3066\u304f\u3060\u3055\u3044\u3002\u5de6\u8db3\u3068\u53f3\u8db3\u3092\u4ea4\u4e92\u306b\u52d5\u304b\u3059\u3068\u304d\u306f\u3001\u8db3\u306e\u5207\u308a\u66ff\u3048\u306b\u5408\u308f\u305b\u3066\u547c\u5438\u3092\u8abf\u6574\u3059\u308b\u3088\u3046\u306b\u3057\u3066\u304f\u3060\u3055\u3044\u3002<\/p>\n<p>\u30de\u30a6\u30f3\u30c6\u30f3\u30af\u30e9\u30a4\u30de\u30fc\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u306f\u5168\u8eab\u3092\u935b\u3048\u307e\u3059\u304c\u3001\u4e3b\u306b\u4f53\u5e79\u3068\u5927\u817f\u56db\u982d\u7b4b\u3001\u8155\u3001\u80a9\u306e\u7b4b\u8089\u3092\u935b\u3048\u307e\u3059\u3002<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3478\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Mountain-Climbers-Exercise.jpeg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Mountain-Climbers-Exercise.jpeg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Mountain-Climbers-Exercise-300x168.jpeg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Mountain-Climbers-Exercise-18x10.jpeg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Mountain-Climbers-Exercise-192x108.jpeg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Mountain-Climbers-Exercise-384x216.jpeg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Mountain-Climbers-Exercise-364x205.jpeg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Mountain-Climbers-Exercise-728x409.jpeg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Mountain-Climbers-Exercise-561x314.jpeg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Mountain-Climbers-Exercise-265x148.jpeg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Mountain-Climbers-Exercise-531x297.jpeg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Mountain-Climbers-Exercise-608x340.jpeg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h3>#4. \u305d\u306e\u5834\u3067\u8d70\u308b\u7df4\u7fd2<\/h3>\n<p>\u305d\u306e\u5834\u3067\u8d70\u308b\u904b\u52d5\u3092\u3059\u308b\u3068\u3001\u5fc3\u81d3\u8840\u7ba1\u306e\u5065\u5eb7\u304c\u5411\u4e0a\u3059\u308b\u3060\u3051\u3067\u306a\u304f\u3001\u304b\u306a\u308a\u306e\u30ab\u30ed\u30ea\u30fc\u3092\u6d88\u8cbb\u3057\u3001\u540c\u6642\u306b\u9aa8\u683c\u7b4b\u306e\u5f37\u3055\u3001\u67d4\u8edf\u6027\u3001\u5b89\u5b9a\u6027\u3082\u5411\u4e0a\u3057\u307e\u3059\u3002<\/p>\n<p>\u3053\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3092\u884c\u3046\u306b\u306f\u3001\u53f3\u8155\u3068\u5de6\u8db3\u3092\u5b8c\u74a7\u306b\u8abf\u548c\u3055\u305b\u3066\u6301\u3061\u4e0a\u3052\u3001\u540c\u671f\u3055\u305b\u308b\u5fc5\u8981\u304c\u3042\u308a\u307e\u3059\u3002\u307e\u305f\u3001\u819d\u3092\u8170\u306e\u9ad8\u3055\u307e\u3067\u6301\u3061\u4e0a\u3052\u308b\u5fc5\u8981\u304c\u3042\u308a\u307e\u3059\u3002<\/p>\n<p>\u6b21\u306b\u3001\u8db3\u3092\u7d20\u65e9\u304f\u8170\u306e\u9ad8\u3055\u307e\u3067\u4e0a\u3052\u3066\u3001\u3082\u3046\u4e00\u65b9\u306e\u8db3\uff08\u53f3\u8db3\uff09\u306b\u5207\u308a\u66ff\u3048\u307e\u3059\u3002<\/p>\n<p>\u8db3\u3092\u8170\u306e\u9ad8\u3055\u307e\u3067\u4e0a\u3052\u308b\u3068\u304d\u306b\u3001\u5de6\u8155\u304c\u524d\u306b\u51fa\u3066\u4e0a\u3092\u5411\u304d\u3001\u53f3\u8155\u304c\u5f8c\u308d\u306b\u3042\u308b\u3053\u3068\u3092\u78ba\u8a8d\u3057\u307e\u3059\u3002<\/p>\n<h3>#5. \u30d0\u30fc\u30d4\u30fc\u30a8\u30af\u30b5\u30b5\u30a4\u30ba<\/h3>\n<p>\u30d0\u30fc\u30d4\u30fc\u3092\u884c\u3046\u306b\u306f\u3001\u307e\u305a\u8db3\u3092\u80a9\u5e45\u306b\u5e83\u3052\u3066\u76f4\u7acb\u3059\u308b\u5fc5\u8981\u304c\u3042\u308a\u307e\u3059\u3002<\/p>\n<p>\u6b21\u306b\u3001\u8db3\u3092\u5f8c\u308d\u306b\u8e74\u308a\u4e0a\u3052\u3066\u30cf\u30a4\u30d7\u30e9\u30f3\u30af\u306e\u59ff\u52e2\u3092\u53d6\u308a\u306a\u304c\u3089\u3001\u3057\u3083\u304c\u3093\u3060\u59ff\u52e2\u306b\u843d\u3061\u3066\u5e8a\u306b\u4f53\u3092\u4e0b\u308d\u3057\u307e\u3059\u3002<\/p>\n<p>\u30cf\u30a4\u30d7\u30e9\u30f3\u30af\u306e\u59ff\u52e2\u306b\u623b\u308a\u3001\u6b21\u306b\u30b9\u30af\u30ef\u30c3\u30c8\u306e\u59ff\u52e2\u306b\u623b\u308a\u3001\u3053\u306e\u52d5\u304d\u306b\u7d9a\u3044\u3066\u30b8\u30e3\u30f3\u30d7\u3057\u307e\u3059\u3002<\/p>\n<p>\u30d0\u30fc\u30d4\u30fc\u306f\u3001\u4e0a\u534a\u8eab\u3068\u4e0b\u534a\u8eab\u306e\u4e3b\u8981\u306a\u7b4b\u8089\u7fa4\u3092\u935b\u3048\u306a\u304c\u3089\u3001\u5fc3\u80ba\u6a5f\u80fd\u3092\u5411\u4e0a\u3055\u305b\u308b\u3053\u3068\u304c\u3067\u304d\u308b\u5168\u8eab\u904b\u52d5\u3067\u3059\u3002<\/p>\n<h3>#6. \u30cf\u30a4\u30ad\u30c3\u30af\u30a8\u30af\u30b5\u30b5\u30a4\u30ba<\/h3>\n<p>\u30cf\u30a4\u30ad\u30c3\u30af\u306e\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u3092\u884c\u3046\u306b\u306f\u3001\u4e21\u8155\u3092\u4f53\u306e\u6a2a\u306b\u7f6e\u3044\u305f\u307e\u307e\u3001\u8db3\u3092\u80a9\u5e45\u306b\u5e83\u3052\u3066\u307e\u3063\u3059\u3050\u306b\u7acb\u3061\u307e\u3059\u3002<\/p>\n<p>\u7247\u65b9\u306e\u8db3\u3092\u3067\u304d\u308b\u3060\u3051\u9ad8\u304f\u4e0a\u3052\u3001\u540c\u6642\u306b\u3001\u53cd\u5bfe\u306e\u624b\u306e\u6307\u3067\u4f38\u3070\u3057\u305f\u8db3\u306e\u3064\u307e\u5148\u306b\u89e6\u308c\u307e\u3059\u3002<\/p>\n<p>\u30cf\u30a4\u30ad\u30c3\u30af\u3092\u8a66\u307f\u308b\u3068\u304d\u306f\u3001\u5e38\u306b\u80cc\u4e2d\u3092\u30cb\u30e5\u30fc\u30c8\u30e9\u30eb\u306a\u72b6\u614b\u306b\u4fdd\u3061\u3001\u7247\u8db3\u3067\u8e74\u308a\u51fa\u3057\u3066\u53cd\u5bfe\u306e\u624b\u306e\u6307\u3067\u30cf\u30a4\u30d5\u30c3\u30c8\u306b\u89e6\u308c\u3088\u3046\u3068\u3059\u308b\u3068\u304d\u306b\u3001\u524d\u306b\u50be\u304d\u3059\u304e\u308b\u72b6\u6cc1\u3092\u907f\u3051\u3066\u304f\u3060\u3055\u3044\u3002<\/p>\n<p>\u3082\u3046\u4e00\u65b9\u306e\u811a\u306b\u5207\u308a\u66ff\u3048\u3066\u3001\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u3092\u7e70\u308a\u8fd4\u3057\u307e\u3059\u3002\u30cf\u30a4\u30ad\u30c3\u30af\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u3092\u5b9f\u884c\u3059\u308b\u3068\u3001\u30ef\u30fc\u30af\u30a2\u30a6\u30c8\u306e\u30cf\u30a4\u30ad\u30c3\u30af\u30d5\u30a7\u30fc\u30ba\u3067\u3001\u6301\u3061\u4e0a\u3052\u305f\u811a\u306e\u524d\u90e8\u306e\u7b4b\u8089\u304c\u6d3b\u6027\u5316\u3055\u308c\u307e\u3059\u3002<\/p>\n<p>\u540c\u6642\u306b\u3001\u6301\u3061\u4e0a\u3052\u305f\u811a\u306e\u5f8c\u308d\u5074\u3082\u3001\u305d\u306e\u904e\u7a0b\u3067\u52b9\u679c\u7684\u306b\u30b9\u30c8\u30ec\u30c3\u30c1\u3055\u308c\u307e\u3059\u3002<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3479\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/High-Kick-Exercise.jpg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/High-Kick-Exercise.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/High-Kick-Exercise-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/High-Kick-Exercise-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/High-Kick-Exercise-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/High-Kick-Exercise-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/High-Kick-Exercise-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/High-Kick-Exercise-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/High-Kick-Exercise-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/High-Kick-Exercise-265x148.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/High-Kick-Exercise-531x297.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/High-Kick-Exercise-608x340.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h3>#7. \u30cf\u30f3\u30c9\u30c1\u30a7\u30b9\u30c8\u30d7\u30ec\u30b9\u3068\u30ed\u30fc\u30a4\u30f3\u30b0\u30a8\u30af\u30b5\u30b5\u30a4\u30ba<\/h3>\n<p>\u30cf\u30f3\u30c9 \u30c1\u30a7\u30b9\u30c8 \u30d7\u30ec\u30b9 \u30a2\u30f3\u30c9 \u30ed\u30fc\u904b\u52d5\u3092\u884c\u3046\u3068\u304d\u306f\u3001\u30ed\u30fc\u30a4\u30f3\u30b0\u52d5\u4f5c\u3092\u30b7\u30df\u30e5\u30ec\u30fc\u30c8\u3059\u308b\u524d\u306b\u3001\u8155\u3092\u4f53\u306e\u524d\u306b\u4f38\u3070\u3057\u3001\u4e21\u624b\u3067\u63e1\u308a\u3053\u3076\u3057\u3092 2 \u3064\u4f5c\u308b\u5fc5\u8981\u304c\u3042\u308a\u307e\u3059\u3002<\/p>\n<p>\u3053\u306e\u6f15\u3050\u52d5\u4f5c\u3092\u884c\u3046\u969b\u306f\u3001\u6f15\u3050\u52d5\u4f5c\u306e\u7d42\u308f\u308a\u306b\u8fd1\u3065\u304f\u306b\u3064\u308c\u3066\u80cc\u4e2d\u306e\u7b4b\u8089\u3092\u7de0\u3081\u306a\u304c\u3089\u3001\u4e21\u624b\u3067\u5927\u304d\u306a\u91cd\u308a\u3092\u63e1\u3063\u3066\u3044\u308b\u304b\u306e\u3088\u3046\u306b\u52d5\u304d\u307e\u3059\u3002<\/p>\n<p>\u3053\u306e\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u306f\u3001\u4f53\u5e79\u3092\u5f37\u5316\u3059\u308b\u3068\u540c\u6642\u306b\u3001\u8155\u3001\u80a9\u3001\u80f8\u306e\u7b4b\u8089\u3092\u935b\u3048\u3001\u5f15\u304d\u7de0\u3081\u308b\u306e\u306b\u5f79\u7acb\u3061\u307e\u3059\u3002<\/p>\n<h3>#8. \u8179\u7b4b\u904b\u52d5<\/h3>\n<p>\u8179\u7b4b\u904b\u52d5\u306f\u3001\u4f53\u5e79\u3001\u8170\u3001\u8179\u90e8\u306e\u7b4b\u8089\u3092\u5f37\u5316\u3059\u308b\u307b\u304b\u3001\u3055\u307e\u3056\u307e\u306a\u52b9\u679c\u304c\u3042\u308a\u307e\u3059\u3002\u3053\u306e\u904b\u52d5\u3092\u884c\u3046\u306b\u306f\u3001\u80cc\u4e2d\u3092\u5730\u9762\u306b\u5411\u3051\u3066\u5e8a\u306b\u6a2a\u305f\u308f\u308b\u5fc5\u8981\u304c\u3042\u308a\u307e\u3059\u3002<\/p>\n<p>\u8db3\u3092\u5e8a\u306b\u5e73\u3089\u306b\u3064\u3051\u305f\u72b6\u614b\u3067\u3001\u819d\u3092\u4e0a\u65b9\u306b\u66f2\u3052\u307e\u3059\u3002\u4e21\u624b\u3092\u982d\u306e\u4e21\u5074\u307e\u305f\u306f\u5f8c\u308d\u306b\u7f6e\u304d\u3001\u982d\u306e\u5f8c\u308d\u3067\u4e21\u624b\u306e\u6307\u3092\u7d44\u307f\u307e\u3059\u3002<\/p>\n<p>\u81ea\u5206\u306b\u3068\u3063\u3066\u6700\u3082\u5feb\u9069\u306a\u59ff\u52e2\u3092\u6c7a\u3081\u3066\u304f\u3060\u3055\u3044\u3002\u624b\u306e\u4f4d\u7f6e\u3092\u6c7a\u3081\u305f\u3089\u3001\u8170\u3068\u80a1\u95a2\u7bc0\u3092\u66f2\u3052\u3066\u4f53\u3092\u5e8a\u304b\u3089\u6301\u3061\u4e0a\u3052\u307e\u3059\u3002<\/p>\n<p>\u8179\u7b4b\u904b\u52d5\u4e2d\u306b\u4f53\u3092\u8d77\u3053\u3059\u3068\u304d\u306f\u5e38\u306b\u307e\u3063\u3059\u3050\u524d\u3092\u898b\u308b\u3053\u3068\u304c\u3067\u304d\u308b\u3088\u3046\u306b\u3001\u982d\u3092\u4e0a\u3052\u308b\u3068\u304d\u306b\u3082\u984e\u304c\u80f8\u306b\u89e6\u308c\u306a\u3044\u3088\u3046\u306b\u3057\u3066\u304f\u3060\u3055\u3044\u3002<\/p>\n<h3>#9. \u81ea\u8ee2\u8eca\u30a8\u30af\u30b5\u30b5\u30a4\u30ba<\/h3>\n<p>\u81ea\u8ee2\u8eca\u904b\u52d5\u306f\u3001\u8840\u4e2d\u8102\u80aa\u30ec\u30d9\u30eb\u3092\u4e0b\u3052\u3001\u5b89\u9759\u6642\u306e\u8108\u62cd\u3092\u4e0b\u3052\u3001\u3055\u3089\u306b\u306f\u5fc3\u81d3\u306e\u7b4b\u8089\u3092\u5f37\u5316\u3059\u308b\u3053\u3068\u3067\u3001\u5fc3\u81d3\u8840\u7ba1\u306e\u5065\u5eb7\u306b\u5f79\u7acb\u3061\u307e\u3059\u3002<\/p>\n<p>\u30d0\u30a4\u30b7\u30af\u30eb\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u3092\u884c\u3046\u306b\u306f\u3001\u80cc\u4e2d\u3092\u5730\u9762\u306b\u5411\u3051\u3066\u5e8a\u306b\u6a2a\u305f\u308f\u308b\u3060\u3051\u3067\u3059\u3002\u6b21\u306b\u3001\u8db3\u3092\u5730\u9762\u304b\u3089\u6301\u3061\u4e0a\u3052\u306a\u304c\u3089\u819d\u3092\u66f2\u3052\u307e\u3059\u3002<\/p>\n<p>\u4e21\u624b\u3092\u982d\u306e\u6a2a\u306b\u5f53\u3066\u308b\u304b\u3001\u624b\u306e\u6307\u3092\u982d\u306e\u5f8c\u308d\u3067\u7d44\u3093\u3067\u3001\u80a9\u3068\u982d\u3092\u5e8a\u304b\u3089\u4e0a\u3052\u307e\u3059\u3002<\/p>\n<p>\u7247\u65b9\u306e\u819d\u3092\u4ea4\u4e92\u306b\u80f8\u306e\u9ad8\u3055\u307e\u3067\u4e0a\u3052\u3001\u6301\u3061\u4e0a\u3052\u305f\u819d\u306b\u53cd\u5bfe\u5074\u306e\u8098\u3092\u89e6\u308c\u306a\u304c\u3089\u3001\u4e21\u8db3\u3092\u4ea4\u4e92\u306b\u52d5\u304b\u3057\u307e\u3059\u3002<\/p>\n<p>\u3064\u307e\u308a\u3001\u5de6\u819d\u3092\u80f8\u306e\u9ad8\u3055\u307e\u3067\u4e0a\u3052\u308b\u3068\u3001\u53f3\u8098\u304c\u305d\u308c\u306b\u89e6\u308c\u3001\u305d\u306e\u9006\u3082\u540c\u69d8\u3067\u3059\u3002\u3053\u3046\u3059\u308b\u3053\u3068\u3067\u3001\u811a\u306f\u30d0\u30a4\u30b7\u30af\u30eb\u904b\u52d5\u306e\u7279\u5fb4\u3067\u3042\u308b\u30b5\u30a4\u30af\u30ea\u30f3\u30b0\u904b\u52d5\u3092\u5b9f\u73fe\u3067\u304d\u307e\u3059\u3002<\/p>\n<h2>20\u5206\u9593\u306eHIIT\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0<\/h2>\n<p>\u3053\u306e\u6f14\u7fd2\u306e\u305d\u308c\u305e\u308c <a href=\"https:\/\/www.prevention.com\/fitness\/workouts\/g36397414\/20-minute-hiit-workout-plan\/\" target=\"_blank\" rel=\"noopener\">20\u5206\u9593\u306eHIIT\u30ef\u30fc\u30af\u30a2\u30a6\u30c8<\/a> \u6cbb\u7642\u306f\u5408\u8a082\u56de\u884c\u3046\u5fc5\u8981\u304c\u3042\u308a\u307e\u3059\u3002<\/p>\n<p>\u307e\u305a\u3001\u4ee5\u4e0b\u306e\u8868\u306b\u3042\u308b 9 \u3064\u306e\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u3092\u3001\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u3068\u4f11\u61a9\u6642\u9593\u306b\u5f93\u3063\u3066\u5b9f\u884c\u3057\u307e\u3059\u30029 \u3064\u306e\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u3092\u7d42\u3048\u305f\u3089\u300160 \u79d2\u9593\u3060\u3051\u4f11\u61a9\u3057\u3066\u3001\u3082\u3046\u4e00\u5ea6\u59cb\u3081\u307e\u3059\u304c\u3001\u4eca\u56de\u306f 9 \u756a\u76ee\u306e\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u304b\u3089\u59cb\u3081\u3066\u3001\u6700\u521d\u306e\u30ef\u30fc\u30af\u30a2\u30a6\u30c8 \u30eb\u30fc\u30c1\u30f3\u307e\u3067\u9032\u3081\u3066\u3044\u304d\u307e\u3059\u3002<\/p>\n<table width=\"0\">\n<tbody>\n<tr>\n<td width=\"48\">S\/N<\/td>\n<td width=\"263\">\u6f14\u7fd2<\/td>\n<td width=\"156\">\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u3054\u3068\u306e\u6642\u9593<\/td>\n<td width=\"156\">\u6b21\u306e\u904b\u52d5\u524d\u306e\u4f11\u606f\u671f\u9593<\/td>\n<\/tr>\n<tr>\n<td width=\"48\">1<\/td>\n<td width=\"263\">\u524d\u65b9\u30e9\u30f3\u30b8\u904b\u52d5<\/td>\n<td width=\"156\">WK 1-2: 40\u79d2<\/p>\n<p>WK 3-4: 45\u79d2<\/p>\n<p>WK 5-6: 50\u79d2<\/td>\n<td width=\"156\">WK 1-2: 10\u79d2<\/p>\n<p>WK 3-4: 15\u79d2<\/p>\n<p>WK 5-6: 20\u79d2<\/td>\n<\/tr>\n<tr>\n<td width=\"48\">2.<\/td>\n<td width=\"263\">\u81ea\u91cd\u30b9\u30af\u30ef\u30c3\u30c8\u30a8\u30af\u30b5\u30b5\u30a4\u30ba<\/td>\n<td width=\"156\">WK 1-2: 40\u79d2<\/p>\n<p>WK 3-4: 45\u79d2<\/p>\n<p>WK 5-6: 50\u79d2<\/td>\n<td width=\"156\">WK 1-2: 10\u79d2<\/p>\n<p>WK 3-4: 15\u79d2<\/p>\n<p>WK 5-6: 20\u79d2<\/td>\n<\/tr>\n<tr>\n<td width=\"48\"><\/td>\n<td width=\"263\">\u767b\u5c71\u5bb6\u306e\u904b\u52d5<\/td>\n<td width=\"156\">WK 1-2: 40\u79d2<\/p>\n<p>WK 3-4: 45\u79d2<\/p>\n<p>WK 5-6: 50\u79d2<\/td>\n<td width=\"156\">WK 1-2: 10\u79d2<\/p>\n<p>WK 3-4: 15\u79d2<\/p>\n<p>WK 5-6: 20\u79d2<\/td>\n<\/tr>\n<tr>\n<td width=\"48\"><\/td>\n<td width=\"263\">\u305d\u306e\u5834\u3067\u8d70\u308b\u30a8\u30af\u30b5\u30b5\u30a4\u30ba<\/td>\n<td width=\"156\">WK 1-2: 40\u79d2<\/p>\n<p>WK 3-4: 45\u79d2<\/p>\n<p>WK 5-6: 50\u79d2<\/td>\n<td width=\"156\">WK 1-2: 10\u79d2<\/p>\n<p>WK 3-4: 15\u79d2<\/p>\n<p>WK 5-6: 20\u79d2<\/td>\n<\/tr>\n<tr>\n<td width=\"48\"><\/td>\n<td width=\"263\">\u30d0\u30fc\u30d4\u30fc\u30a8\u30af\u30b5\u30b5\u30a4\u30ba<\/td>\n<td width=\"156\">WK 1-2: 40\u79d2<\/p>\n<p>WK 3-4: 45\u79d2<\/p>\n<p>WK 5-6: 50\u79d2<\/td>\n<td width=\"156\">WK 1-2: 10\u79d2<\/p>\n<p>WK 3-4: 15\u79d2<\/p>\n<p>WK 5-6: 20\u79d2<\/td>\n<\/tr>\n<tr>\n<td width=\"48\"><\/td>\n<td width=\"263\">\u30cf\u30a4\u30ad\u30c3\u30af\u30a8\u30af\u30b5\u30b5\u30a4\u30ba<\/td>\n<td width=\"156\">WK 1-2: 40\u79d2<\/p>\n<p>WK 3-4: 45\u79d2<\/p>\n<p>WK 5-6: 50\u79d2<\/td>\n<td width=\"156\">WK 1-2: 10\u79d2<\/p>\n<p>WK 3-4: 15\u79d2<\/p>\n<p>WK 5-6: 20\u79d2<\/td>\n<\/tr>\n<tr>\n<td width=\"48\"><\/td>\n<td width=\"263\">\u30cf\u30f3\u30c9\u30c1\u30a7\u30b9\u30c8\u30d7\u30ec\u30b9\u3068\u30ed\u30fc\u30a4\u30f3\u30b0\u30a8\u30af\u30b5\u30b5\u30a4\u30ba<\/td>\n<td width=\"156\">WK 1-2: 40\u79d2<\/p>\n<p>WK 3-4: 45\u79d2<\/p>\n<p>WK 5-6: 50\u79d2<\/td>\n<td width=\"156\">WK 1-2: 10\u79d2<\/p>\n<p>WK 3-4: 15\u79d2<\/p>\n<p>WK 5-6: 20\u79d2<\/td>\n<\/tr>\n<tr>\n<td width=\"48\">8.<\/td>\n<td width=\"263\">\u8179\u7b4b\u904b\u52d5<\/td>\n<td width=\"156\">WK 1-2: 40\u79d2<\/p>\n<p>WK 3-4: 45\u79d2<\/p>\n<p>WK 5-6: 50\u79d2<\/td>\n<td width=\"156\">WK 1-2: 10\u79d2<\/p>\n<p>WK 3-4: 15\u79d2<\/p>\n<p>WK 5-6: 20\u79d2<\/td>\n<\/tr>\n<tr>\n<td width=\"48\">9.<\/td>\n<td width=\"263\">\u81ea\u8ee2\u8eca\u30a8\u30af\u30b5\u30b5\u30a4\u30ba<\/td>\n<td width=\"156\">WK 1-2: 40\u79d2<\/p>\n<p>WK 3-4: 45\u79d2<\/p>\n<p>WK 5-6: 50\u79d2<\/td>\n<td width=\"156\">60\u79d2<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2><img decoding=\"async\" class=\"aligncenter size-full wp-image-3481\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Workout-Regimen.png\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Workout-Regimen.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Workout-Regimen-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Workout-Regimen-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Workout-Regimen-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Workout-Regimen-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Workout-Regimen-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Workout-Regimen-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Workout-Regimen-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Workout-Regimen-265x148.png 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Workout-Regimen-531x297.png 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Workout-Regimen-608x340.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/h2>\n<h2>\u7d50\u8ad6<\/h2>\n<p>\u30ab\u30ed\u30ea\u30fc\u3092\u6d88\u8cbb\u3057\u3001 <a href=\"https:\/\/anabolic-coach.com\/ja\/12\u9031\u9593\u306e\u5b8c\u5168\u306a\u8102\u80aa\u71c3\u713c\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3068\u30c0\u30a4\u30a8\u30c3\u30c8\/\">\u4f53\u8102\u80aa\u3092\u6e1b\u3089\u3059<\/a> 6 \u9031\u9593\u306b\u308f\u305f\u308b 20 \u5206\u9593\u306e HIIT \u30c8\u30ec\u30fc\u30cb\u30f3\u30b0 \u30d7\u30ed\u30b0\u30e9\u30e0\u3092\u304a\u8a66\u3057\u304f\u3060\u3055\u3044\u3002<\/p>\n<p>\u3053\u306e\u30b5\u30fc\u30ad\u30c3\u30c8\u306e\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u306f\u3001\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u30de\u30c3\u30c8\u3068\u6642\u8a08\u3055\u3048\u3042\u308c\u3070\u3001\u81ea\u5b85\u3067\u3082\u5c4b\u5916\u3067\u3082\u884c\u3046\u3053\u3068\u304c\u3067\u304d\u307e\u3059\u3002<\/p>\n<p>\u3055\u3089\u306b\u3001\u3053\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306f\u3001\u72ec\u7acb\u3057\u305f\u6709\u9178\u7d20\u904b\u52d5\u3092\u3057\u305f\u3044\u521d\u5fc3\u8005\u306b\u6700\u9069\u3067\u3059\u3002\u305f\u3060\u3057\u3001\u30a6\u30a7\u30a4\u30c8\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306b\u7a4d\u6975\u7684\u306b\u53d6\u308a\u7d44\u3093\u3067\u3044\u308b\u5834\u5408\u306f\u3001\u3053\u308c\u3092\u9031\u306b 3 \u56de\u307e\u305f\u306f 4 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