{"id":19947,"date":"2026-10-17T12:00:00","date_gmt":"2026-10-17T15:00:00","guid":{"rendered":"https:\/\/totalpass.com\/br\/blog\/?post_type=web-story&#038;p=19947"},"modified":"2026-10-16T17:49:01","modified_gmt":"2026-10-16T20:49:01","slug":"treinar-cardio-em-casa","status":"publish","type":"web-story","link":"https:\/\/totalpass.com\/br\/blog\/web-stories\/treinar-cardio-em-casa\/","title":{"rendered":"Quer treinar cardio em casa?\nAprenda 4 exerc\u00edcios simples!"},"content":{"rendered":"<p><html amp=\"\" lang=\"en\"><head><meta charSet=\"utf-8\"\/><meta name=\"viewport\" content=\"width=device-width,minimum-scale=1,initial-scale=1\"\/><script async=\"\" src=\"https:\/\/cdn.ampproject.org\/v0.js\"><\/script><script async=\"\" src=\"https:\/\/cdn.ampproject.org\/v0\/amp-story-1.0.js\" custom-element=\"amp-story\"><\/script><link href=\"https:\/\/fonts.googleapis.com\/css2?display=swap&amp;family=Poppins%3Awght%40400%3B700\" rel=\"stylesheet\"\/><link 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poster-portrait-src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/cropped-Gemini_Generated_Image_8bzux08bzux08bzu-scaled-1.jpg\"><amp-story-page id=\"cb95988b-1f76-42e6-989f-4c8965baf0d8\" auto-advance-after=\"7s\"><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\" style=\"background-color:#fff\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:0;top:-9.25926%;width:100%;height:118.51852%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-78cab29f-741d-4956-b14b-046a3b6296ef\">\n<div style=\"position:absolute;width:100%;height:100.76977%;left:0%;top:-0.38488%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_8bzux08bzux08bzu-scaled.jpg\" alt=\"Gemini_Generated_Image_8bzux08bzux08bzu\" srcSet=\"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_8bzux08bzux08bzu-scaled.jpg 1429w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_8bzux08bzux08bzu-1143x2048.jpg 1143w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_8bzux08bzux08bzu-857x1536.jpg 857w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_8bzux08bzux08bzu-768x1376.jpg 768w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_8bzux08bzux08bzu-572x1024.jpg 572w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_8bzux08bzux08bzu-167x300.jpg 167w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_8bzux08bzux08bzu-150x269.jpg 150w\" sizes=\"(min-width: 1024px) 45vh, 100vw\" disable-inline-width=\"true\"><\/amp-img><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:11.65049%;top:69.90291%;width:75.48544%;height:14.07767%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;background-clip:content-box;background-color:rgba(196,196,196,0.6)\" id=\"el-7fad5270-81ea-4a82-8ac3-521189d203f8\">\n<h1 class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:1.0610932475884234% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.355987em;line-height:1.1;text-align:left;padding:1.2861736334405145% 2.572347266881029%;color:#000000\"><span><span style=\"font-weight: 700\">QUER TREINAR CARDIO EM CASA? <\/span>Aprenda 4 exerc\u00edcios simples &gt;&gt;&gt;<\/span><\/h1>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><\/amp-story-page><amp-story-page id=\"8b16cbae-f065-4118-b963-73ee4caa30f5\" auto-advance-after=\"7s\"><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\" style=\"background-color:#c4beb9\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:0;top:-9.25926%;width:100%;height:118.51852%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-7d04c475-73b7-421c-93d5-8a4f2e1b39f6\">\n<div style=\"position:absolute;width:100%;height:100.76977%;left:0%;top:-0.38488%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_yclah7yclah7ycla-scaled.jpg\" alt=\"Gemini_Generated_Image_yclah7yclah7ycla\" srcSet=\"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_yclah7yclah7ycla-scaled.jpg 1429w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_yclah7yclah7ycla-1143x2048.jpg 1143w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_yclah7yclah7ycla-857x1536.jpg 857w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_yclah7yclah7ycla-768x1376.jpg 768w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_yclah7yclah7ycla-572x1024.jpg 572w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_yclah7yclah7ycla-167x300.jpg 167w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_yclah7yclah7ycla-150x269.jpg 150w\" sizes=\"(min-width: 1024px) 45vh, 100vw\" disable-inline-width=\"true\"><\/amp-img><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:11.65049%;top:30.90615%;width:76.94175%;height:68.93204%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;background-clip:content-box;background-color:rgba(196,196,196,0.6)\" id=\"el-577a02bc-2df5-4b99-a7d9-40c6c8da19b2\">\n<h1 class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:0.31545741324921134% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.323625em;line-height:1.3;text-align:left;padding:1.2618296529968454% 2.5236593059936907%;color:#000000\"><span><span style=\"font-weight: 700\">1 &#8211; <\/span>Comece mantendo a postura ereta, com o tronco alinhado e o olhar direcionado para a frente;<\/p>\n<p><span style=\"font-weight: 700\">2 &#8211; <\/span>Eleve um joelho de cada vez em dire\u00e7\u00e3o \u00e0 altura do quadril, alternando as pernas de maneira cont\u00ednua;<\/p>\n<p><span style=\"font-weight: 700\">3 &#8211;<\/span> Ao mesmo tempo, movimente os bra\u00e7os de forma coordenada com as pernas, mantendo os cotovelos flexionados em aproximadamente 90 graus.<\/span><\/h1>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><\/amp-story-page><amp-story-page id=\"85122ca2-65b9-41a7-a314-adb4eae07a89\" auto-advance-after=\"7s\"><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\" style=\"background-color:#bab3b0\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:0;top:-9.25926%;width:100%;height:118.51852%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-8e239b9f-1ce3-4b5b-ba53-b4052c74cd5c\">\n<div style=\"position:absolute;width:119.26864%;height:100%;left:-9.63432%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_9fhrgb9fhrgb9fhr.jpg\" alt=\"Gemini_Generated_Image_9fhrgb9fhrgb9fhr\" srcSet=\"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_9fhrgb9fhrgb9fhr.jpg 1696w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_9fhrgb9fhrgb9fhr-1374x2048.jpg 1374w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_9fhrgb9fhrgb9fhr-1030x1536.jpg 1030w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_9fhrgb9fhrgb9fhr-768x1145.jpg 768w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_9fhrgb9fhrgb9fhr-687x1024.jpg 687w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_9fhrgb9fhrgb9fhr-201x300.jpg 201w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/10\/Gemini_Generated_Image_9fhrgb9fhrgb9fhr-150x224.jpg 150w\" sizes=\"(min-width: 1024px) 54vh, 119vw\" disable-inline-width=\"true\"><\/amp-img><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:11.65049%;top:74.91909%;width:76.45631%;height:18.4466%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;background-clip:content-box;background-color:rgba(196,196,196,0.6)\" id=\"el-1b74212d-df24-4475-8e31-7c70d08a9056\">\n<h1 class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:0.31746031746031744% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.323625em;line-height:1.3;text-align:left;padding:1.2698412698412698% 2.5396825396825395%;color:#000000\"><span>Al\u00e9m da corrida estacion\u00e1ria, <span style=\"font-weight: 700\">confira outros tr\u00eas exerc\u00edcios de cardio<\/span> para incluir no treino. Clique abaixo:<\/span><\/h1>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><amp-story-page-outlink layout=\"nodisplay\" cta-image=\"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/08\/cropped-Avatar_Instagram_TotalPass-4-1.png\"><a href=\"https:\/\/totalpass.com\/br\/blog\/bem-estar\/cardio-em-casa-exercicios\/\" rel=\"\">Saiba mais<\/a><\/amp-story-page-outlink><\/amp-story-page><\/amp-story><\/body><\/html><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Est\u00e1 sem tempo para ir \u00e0 academia? Confira alguns exerc\u00edcios de cardio para fazer em casa. 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