【中英文版】5种居家燃脂运动
Five Home Exercises to Burn Fat and Calories Without Going to the Gym
5种不用去健身房也能做的居家燃脂消耗能量的运动
Believe it or not, 30 minutes of aerobics, hiking, or jogging only burns 200 calories— that's less than one cup of nonfat yogurt!
信不信由你,30分钟的有氧运动,徒步旅行,或慢跑只燃烧200卡路里——那比一杯无脂奶酪的热量还少!
Usually, we think we're burning off lots of calories, but we really aren't.
通常,我们认为自己燃烧了大量的卡路里,但是我们真的没有。
This is why people get fatter and fatter and wonder why.
这就是为什么人们变得越来越胖,还百思不得其解的原因。
So, what are the best calorie-burning exercises we can do at home or the office without going to the gym?
那么,什么是最好的燃烧卡路里的运动，我们可以在家里或办公室里做，而不用去健身房吗?
The best one by far is HIIT: high-intensity interval training.
最棒的一种显然是HIIT：高强度间歇训练。
This is any kind of high-intensity exercise, where you're pushed to the max, then you recover for a minute, and then you do it again.
这是任何一种高强度运动,你被逼到极限，接着恢复一下，然后再做一遍。
One of the very best is sprinting.
其中一个最好的短跑。
Running as fast as you possibly can, sprint, then you recover, then you sprint, then you recover, and then you sprint again.
尽可能地快跑、冲刺，接着恢复，然后再冲刺、恢复，接着再度冲刺。
Interval training for 20 to 30 minutes is more effective than running steady for an hour.
20到30分钟间隔训练比匀速跑一个小时更有效果。
HIIT raises HGH, human growth hormone.
这种高强度间歇训练能让生长激素（HGH）增加。
It raises fat burning, it raises testosterone, and it raises the resting metabolism for up to 24 hours after you do the HIIT.
她提升脂肪燃烧、让睾酮增加，而且在你进行HIIT后，让静态代谢提升长达24小时。
When paired it with intermittent fasting, HIIT becomes even more effective.
当和间歇性节食搭配时，HIIT效果会变得更加显著。
The bigger the muscles used, the more energy is burned.
用到的肌肉越大，消耗的能量就越多。
So the best muscles for burning calories, in fact, are the legs because they are the biggest muscles.
因此最适合燃烧卡路里的肌肉，实际上是双腿。因为双腿是最大的肌肉。
One of the best and most straightforward leg exercises is. . . squats.
其中一项最佳且最简单的腿部运动是、、深蹲。
Just squat down from a standing position and then back up again without moving your feet.
只要从站姿蹲下，接着双脚不动地站起来就行了。
To find out just how powerful these are, try doing 30 squats in a row.
要想知道这些深蹲效果多强，试试连续做30个深蹲。
Just try it. You can literally feel the energy your body is burning.
试试看就对了，你真的会感受到身体在燃烧能量。
I mean, of course you need good knees to do squats.
当然你的膝盖要很好，才能做深蹲。
These are great because they require almost no room— you can literally do them right at your work desk.
这些动作很棒，因为他们几乎不需要空间——你真的可以就在办公桌前深蹲。
Another great leg exercise you can do at home is lunges.
另一项你能在家进行的绝佳腿部运动是箭步蹲。
Just walk in really big slow steps while touching your knees to the ground each time.
迈大步慢慢走，同时每次将膝盖触碰地面。
This not only works out your legs but also your butt.
这不仅锻炼你的双腿，还能锻炼你的屁股。
This is one of the best exercises to get a nice firm rear end.
这是其中一个能练出翘臀的超棒运动。
The more muscles you use, the more energy and fat is burned.
你用肌肉越多,就有越多能量和脂肪被燃烧掉。
And one of the most famous full-body calorie burners is burpees.
而其中一个最为有名的是全身燃烧卡路里运动就是波比跳。
Get down and do a push-up, then pull your knees to your chest, then jump as high as you can, and do it again.
趴下做一个伏地挺身，然后膝盖收到胸部，接着能跳多高跳多高，然后重复一遍。
I dare you to try 20 of these in a row nonstop.
你有胆就试着不间断地连做20下波比跳。
A variation of this is to lie down and stand up as many times as you can in 60 seconds.
波比跳的一种变化是在60秒内尽你所能地躺下和站起来越多次越好。
You'll be absolutely worn out within one minute!
你会在一分钟内绝对筋疲力竭!
Do this 10 times a day and watch how you feel the next day.
一天做10次，看看你第二天会有什么感觉。
That's it! How simple is that!
就是这样!多么简单啊!
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