{"id":10064,"date":"2025-08-14T07:35:00","date_gmt":"2025-08-14T07:35:00","guid":{"rendered":"https:\/\/www.dailybase.com\/es\/?p=10064"},"modified":"2025-08-07T15:50:18","modified_gmt":"2025-08-07T15:50:18","slug":"la-mejor-rutina-de-cardio-para-las-vacaciones-dura-solo-15-minutos","status":"publish","type":"post","link":"https:\/\/www.dailybase.com\/es\/la-mejor-rutina-de-cardio-para-las-vacaciones-dura-solo-15-minutos\/","title":{"rendered":"La mejor rutina de cardio para las vacaciones dura solo 15 minutos"},"content":{"rendered":"\n<p>S\u00ed, lo sabemos: est\u00e1s de vacaciones, no tienes ganas de machacarte y el cuerpo te pide ca\u00f1as y siestas, no sudar la gota gorda.<br><br>Pero si aun as\u00ed no quieres tirar por la borda todo lo que has currado durante el a\u00f1o, tenemos la rutina perfecta para ti: <strong>15 minutos de cardio intenso <\/strong>que puedes hacer en cualquier parte y sin material.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"640\" height=\"639\" src=\"https:\/\/www.dailybase.com\/es\/wp-content\/uploads\/sites\/11\/2025\/08\/image-14.png\" alt=\"cardio de vacaciones\" class=\"wp-image-10067\" srcset=\"https:\/\/www.dailybase.com\/es\/wp-content\/uploads\/sites\/11\/2025\/08\/image-14.png 640w, https:\/\/www.dailybase.com\/es\/wp-content\/uploads\/sites\/11\/2025\/08\/image-14-300x300.png 300w, https:\/\/www.dailybase.com\/es\/wp-content\/uploads\/sites\/11\/2025\/08\/image-14-150x150.png 150w, https:\/\/www.dailybase.com\/es\/wp-content\/uploads\/sites\/11\/2025\/08\/image-14-585x585.png 585w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/figure><\/div>\n\n\n<p>\u00bfLo mejor? Que no hace falta gimnasio, ni pesas, ni esterilla, ni nada m\u00e1s que tu cuerpo y un poco de ganas.<br>Y si no est\u00e1s de vacaciones, tambi\u00e9n te vale para esos d\u00edas en los que te da pereza todo, pero quieres cumplir porque el entrenamiento forma parte de tu <strong><a href=\"https:\/\/www.dailybase.com\/es\/category\/lifestyle\/\">lifestyle<\/a><\/strong>.<\/p>\n\n\n\n<p>La ha dise\u00f1ado <strong><a href=\"https:\/\/centr.com\/workout\/overview\/0\/14323\/bonus-15-minutes-of-fire\" rel=\"nofollow\">Luke Zocchi, entrenador personal<\/a><\/strong> de los que saben de verdad, y asegura que es una rutina que funciona en todos los niveles. Es de bajo impacto, ideal si no quieres reventarte las rodillas o si hace mil que no entrenas.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-la-rutina-de-cardio-de-15-minutos-ideal-para-hacer-en-vacaciones\">La rutina de cardio de 15 minutos ideal para hacer en vacaciones <\/h2>\n\n\n\n<p>Si est\u00e1s de vacaciones y no quieres saltarte tu rutina de cardio o tienes poco tiempo, toma nota:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sentadillas<\/strong> \u2013 3 rondas de 35 segundos<\/li>\n\n\n\n<li><strong>Walkout<\/strong> (caminar con las manos hasta plancha y volver) \u2013 3 x 35 seg<\/li>\n\n\n\n<li><strong>Zancada inversa <\/strong>\u2013 3 x 35 seg<\/li>\n\n\n\n<li><strong>Mountain climbers <\/strong>\u2013 3 x 35 seg<\/li>\n\n\n\n<li><strong>Burpees<\/strong> \u2013 3 x 35 seg<\/li>\n<\/ul>\n\n\n\n<p><strong>Entre ejercicios: 25 segundos de descanso.<\/strong> No m\u00e1s. Porque aqu\u00ed el truco no es complicarse la vida, sino mantener el ritmo alto y acabar en 15 minutos sudando como si hubieras corrido una marat\u00f3n en la playa.<\/p>\n\n\n\n<p>\u00bfNo puedes con los burpees? Hazlos sin salto. \u00bfTe cuesta bajar en las zancadas? Recorta el rango de movimiento. Lo importante es moverse, sudar y mantener el coraz\u00f3n latiendo a tope.<\/p>\n\n\n\n<p>As\u00ed que ya sabes, tanto si est\u00e1s en un hotel, en casa de tu suegra o en tu sal\u00f3n con el ventilador a tope, no hay excusas. Con esta rutina, el cardio deja de ser un co\u00f1azo y pasa a ser algo r\u00e1pido, pr\u00e1ctico\u2026 y s\u00ed, muy efectivo. Y e<strong>n 15 minutos, vuelta a la tumbona.<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>S\u00ed, lo sabemos: est\u00e1s de vacaciones, no tienes ganas de machacarte y el cuerpo te pide ca\u00f1as y siestas, no sudar la gota gorda. Pero si aun as\u00ed no quieres&hellip;<\/p>\n","protected":false},"author":372,"featured_media":10065,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"ub_ctt_via":"","footnotes":"","_links_to":"","_links_to_target":""},"categories":[2],"tags":[],"class_list":["post-10064","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle"],"acf":[],"featured_image_src":"https:\/\/www.dailybase.com\/es\/wp-content\/uploads\/sites\/11\/2025\/08\/rutina-cardio.webp","author_info":{"display_name":"diego","author_link":"https:\/\/www.dailybase.com\/es\/author\/diego\/"},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.6 (Yoast SEO v25.6) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>La mejor rutina de cardio para las vacaciones dura solo 15 minutos - Daily Base ES<\/title>\n<meta name=\"description\" content=\"Evita saltarte tu entrenamiento de cardio con esta rutina de 15 minutos ideal para las vacaciones o los d\u00edas con poco tiempo.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.dailybase.com\/es\/la-mejor-rutina-de-cardio-para-las-vacaciones-dura-solo-15-minutos\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"La mejor rutina de cardio para las vacaciones dura solo 15 minutos\" \/>\n<meta property=\"og:description\" content=\"Evita saltarte tu entrenamiento de cardio con esta rutina de 15 minutos ideal para las vacaciones o los d\u00edas con poco tiempo.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.dailybase.com\/es\/la-mejor-rutina-de-cardio-para-las-vacaciones-dura-solo-15-minutos\/\" \/>\n<meta property=\"og:site_name\" content=\"Daily Base ES\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/dailybasecom\" \/>\n<meta property=\"article:published_time\" content=\"2025-08-14T07:35:00+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.dailybase.com\/es\/wp-content\/uploads\/sites\/11\/2025\/08\/rutina-cardio.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1440\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"author\" content=\"diego\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@Dailybasecom\" \/>\n<meta name=\"twitter:site\" content=\"@Dailybasecom\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"diego\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.dailybase.com\/es\/la-mejor-rutina-de-cardio-para-las-vacaciones-dura-solo-15-minutos\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.dailybase.com\/es\/la-mejor-rutina-de-cardio-para-las-vacaciones-dura-solo-15-minutos\/\"},\"author\":{\"name\":\"diego\",\"@id\":\"https:\/\/www.dailybase.com\/es\/#\/schema\/person\/7c1ac12d1c5f2a53474db98fd2091f6b\"},\"headline\":\"La mejor rutina de cardio para las vacaciones dura solo 15 minutos\",\"datePublished\":\"2025-08-14T07:35:00+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.dailybase.com\/es\/la-mejor-rutina-de-cardio-para-las-vacaciones-dura-solo-15-minutos\/\"},\"wordCount\":360,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/www.dailybase.com\/es\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.dailybase.com\/es\/la-mejor-rutina-de-cardio-para-las-vacaciones-dura-solo-15-minutos\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.dailybase.com\/es\/wp-content\/uploads\/sites\/11\/2025\/08\/rutina-cardio.webp\",\"articleSection\":[\"Lifestyle\"],\"inLanguage\":\"es-ES\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.dailybase.com\/es\/la-mejor-rutina-de-cardio-para-las-vacaciones-dura-solo-15-minutos\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.dailybase.com\/es\/la-mejor-rutina-de-cardio-para-las-vacaciones-dura-solo-15-minutos\/\",\"url\":\"https:\/\/www.dailybase.com\/es\/la-mejor-rutina-de-cardio-para-las-vacaciones-dura-solo-15-minutos\/\",\"name\":\"La mejor rutina de cardio para las vacaciones dura solo 15 minutos - 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