| 第 | 训练（Workout） |
|---|---|
| 周一 | 高强度间歇训练（HIIT） |
| 周二 | 休息日 |
| 周三 | 有氧运动（Cardio） |
| 周四 | 高强度间歇训练（HIIT） |
| 周五 | 休息日 |
| 周六 | 有氧运动（Cardio） |
| 周日 | 休息日 |
目标: 心肺耐力，脂肪减少
建议时长: 不定
每周训练分化（Weekly Split）4个训练日，3个休息日
暴风雨训练计划（The Tempest Workout Plan）专为那些希望打造无尽心肺耐力的人而设计——无需跑步。通过高强度间歇训练（HIIT）和有氧训练，这个计划能打造强大的有氧引擎、燃烧脂肪，并培养出那种永不枯竭的耐力。一切都可在室内进行，由你完全掌控，以最强输出强度完成。
在休息日，我们建议你完成一个拉伸计划 or a 瑜伽序列（yoga sequence）e为了帮助你保持运动_streak_。添加一个腹部锻炼（ab workout）以支持灵活性和核心力量。
Awesome effort you put into making quality workouts/plans/programs and that you still continually update and add new ones. Grateful for your promise in keeping this site accessible and free for… Awesome effort you put into making quality workouts/plans/programs and that you still continually update and add new ones. Grateful for your promise in keeping this site accessible and free for people of all fitness levels & goals around the world. Found Darebee some time years ago and used to just save the workouts and then forget about them somewhere in my documents & to do later lists 😅 but coming back to the site this year I loved the organised/simple layout & navigation of the site with full workout video at bottom to see proper form and notes to make things easier or harder depending on your fitness/energy aswell as an extensive exercise library with joint friendly alternatives. I found it much easier to track/check off completed workouts & days on program/plan on dashboard, was more likely to remember & do it + advanced filter made it quick to find a doable workout. As a tiny way to support this site I made account and use the site exclusively for exercises now, will look to donate when I can 🙏🏽 and would recommend it to all I talk to regarding fitness. Thank you Darebee team for the great job you've all done here and keep up the good work. Blessings to you all.
One of my FAVORITE websites EVER!!! I think this site has elite ball knowledge and it's 100% in my favorites right now.
I found Darebee in 2014 and since then I’ve been using it on and off until 2024, when I decided to base all my workouts on Darebee alone. I love the pictures, the variety, the amount of time it takes… I found Darebee in 2014 and since then I’ve been using it on and off until 2024, when I decided to base all my workouts on Darebee alone. I love the pictures, the variety, the amount of time it takes to complete a workout and how you can mix and match if you have a lot of energy or only repeat 3 times if you don’t feel like exercising. The website is awesome and I recommend it whenever I talk about fitness with other people. I cannot thank Darebee enough for how much this project has helped me in having a solid exercise routine and how to deal with exercise when tired, injured or when I don’t have much time.
