{"id":8241,"date":"2025-09-22T15:40:49","date_gmt":"2025-09-22T14:40:49","guid":{"rendered":"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/?p=8241"},"modified":"2025-09-22T15:41:24","modified_gmt":"2025-09-22T14:41:24","slug":"rutinas-de-entrenamiento-express-para-la-vuelta-a-la-rutina","status":"publish","type":"post","link":"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/rutinas-de-entrenamiento-express-para-la-vuelta-a-la-rutina\/","title":{"rendered":"Rutinas de entrenamiento express para volver a la rutina"},"content":{"rendered":"\n<p>Despu\u00e9s de unas vacaciones, un fin de semana largo o una temporada en la que el ejercicio qued\u00f3 en pausa, retomar la actividad f\u00edsica puede sentirse como un desaf\u00edo. El tiempo suele ser el principal obst\u00e1culo, pero la buena noticia es que <strong>no necesitas horas en el gimnasio para volver a activar tu cuerpo<\/strong>: con rutinas de entrenamiento express de 10 a 20 minutos puedes recuperar el h\u00e1bito y sentirte con m\u00e1s energ\u00eda. \u00a1Te ense\u00f1amos algunas de ellas!<\/p>\n\n\n    <div id=\"cta9e14944f29c945668c62141304d2d7fb\" class=\"cta\">\n        <div class=\"content\">\n            <p class=\"title\">\n                \u00a1Consigue tu mejor versi\u00f3n!            <\/p>\n            <p class=\"subtitle\">\n                Rutina de entrenamiento gartuita para alcanzar tus metas            <\/p>\n            <a class=\"button\" href=\"https:\/\/mailchi.mp\/fitfiu-fitness.com\/rutinas-entrenamiento-semanal?utm_source=rutinas-de-entrenamiento-express-para-la-vuelta-a-la-rutina&#038;utm_medium=cta\"><button>DESCARGAR<\/button><\/a>\n        <\/div>\n    <\/div>\n    <style type=\"text\/css\">\n        #cta9e14944f29c945668c62141304d2d7fb{\n\t    background-image: url('https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2022\/06\/Ebook_Mejor_version_D.jpg');\t\n    \t}\n        .cta {\n            height:295px;\n            background-size: contain;\n            background-repeat: no-repeat;\n            background-position: right;\n            margin: 15px 0 25px;\n        }\n        .cta .content {\n            width: 60%;\n            height: auto;\n            padding: 30px;\n            word-wrap: break-word;\n        }\n        .cta .content .title{\n           font-size: 35px;\n            font-weight: 700;\n            color: white;\n            margin-bottom: 0;\n            font-family: 'Bebas Neue', sans-serif;\n            line-height: 1;\n\n        }\n        .cta .content .subtitle{\n            font-size: 18px;\n            font-weight: 500;\n            color: white;\n            margin-bottom: 0;\n            font-family: 'Cairo', sans-serif;\n            line-height: 1.2;\n            margin-top: 20px;\n        }\n\n        .cta .content a{\n            background-color: transparent;\n            padding: 0;\n        }\n        .cta .content button{\n            margin-top:20px;\n            background-color: #E2221F;\n            width: auto;\n            border-radius: 8px;\n            font-size: 13px;\n            text-transform: uppercase;\n            padding: 7px 12px!important;\n        }\n\n        @media only screen and (max-width: 600px) {\n            #cta9e14944f29c945668c62141304d2d7fb {\n            \tbackground-image: url('https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2022\/06\/Ebook_Mejor_version_M.jpg');\t\n    \t    }\n            .cta {\n                height: 500px;\n                background-size: cover;\n                background-repeat: no-repeat;\n            }\n            .cta .content {\n                width: 100%;\n                height: auto;\n            }\n            .cta .content button{\n                max-width: 437px;\n                margin-top: 20px;\n            }\n        }\n    <\/style>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u00bfPor qu\u00e9 entrenamientos express?<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ahorro de tiempo<\/strong>: ideales si tu agenda est\u00e1 apretada.<br><\/li>\n\n\n\n<li><strong>Eficiencia<\/strong>: al trabajar con ejercicios multiarticulares, mueves varios grupos musculares a la vez.<br><\/li>\n\n\n\n<li><strong>Adaptabilidad<\/strong>: puedes hacerlos en casa, en el parque o en el gimnasio.<br><\/li>\n\n\n\n<li><strong>Motivaci\u00f3n<\/strong>: son f\u00e1ciles de cumplir y generan sensaci\u00f3n de logro r\u00e1pido.<br><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2025\/09\/mujer-trabajando-despues-de-instructor-de-fitness-en-linea-1-1024x683.jpg\" alt=\"\" class=\"wp-image-8243\" srcset=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2025\/09\/mujer-trabajando-despues-de-instructor-de-fitness-en-linea-1-1024x683.jpg 1024w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2025\/09\/mujer-trabajando-despues-de-instructor-de-fitness-en-linea-1-300x200.jpg 300w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2025\/09\/mujer-trabajando-despues-de-instructor-de-fitness-en-linea-1-768x512.jpg 768w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2025\/09\/mujer-trabajando-despues-de-instructor-de-fitness-en-linea-1-1536x1024.jpg 1536w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2025\/09\/mujer-trabajando-despues-de-instructor-de-fitness-en-linea-1-2048x1365.jpg 2048w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2025\/09\/mujer-trabajando-despues-de-instructor-de-fitness-en-linea-1-550x367.jpg 550w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Ejemplos de rutinas express<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Circuito de cuerpo completo (15 min)<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>30 seg. sentadillas<br><\/li>\n\n\n\n<li>30 seg. flexiones (apoyando rodillas si es necesario)<br><\/li>\n\n\n\n<li>30 seg. plancha<br><\/li>\n\n\n\n<li>30 seg. saltos de tijera<br>Descansa 1 min y repite 3 veces.<br><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2025\/09\/vista-de-cerca-de-una-joven-deportista-sonriente-haciendo-ejercicio-en-casa-en-una-laptop-en-karamet-1-1024x683.jpg\" alt=\"\" class=\"wp-image-8244\" srcset=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2025\/09\/vista-de-cerca-de-una-joven-deportista-sonriente-haciendo-ejercicio-en-casa-en-una-laptop-en-karamet-1-1024x683.jpg 1024w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2025\/09\/vista-de-cerca-de-una-joven-deportista-sonriente-haciendo-ejercicio-en-casa-en-una-laptop-en-karamet-1-300x200.jpg 300w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2025\/09\/vista-de-cerca-de-una-joven-deportista-sonriente-haciendo-ejercicio-en-casa-en-una-laptop-en-karamet-1-768x512.jpg 768w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2025\/09\/vista-de-cerca-de-una-joven-deportista-sonriente-haciendo-ejercicio-en-casa-en-una-laptop-en-karamet-1-1536x1025.jpg 1536w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2025\/09\/vista-de-cerca-de-una-joven-deportista-sonriente-haciendo-ejercicio-en-casa-en-una-laptop-en-karamet-1-2048x1366.jpg 2048w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2025\/09\/vista-de-cerca-de-una-joven-deportista-sonriente-haciendo-ejercicio-en-casa-en-una-laptop-en-karamet-1-550x367.jpg 550w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Cardio HIIT (10 min)<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>40 seg. jumping jacks<br><\/li>\n\n\n\n<li>20 seg. descanso<br><\/li>\n\n\n\n<li>40 seg. burpees<br><\/li>\n\n\n\n<li>20 seg. descanso<br><\/li>\n\n\n\n<li>40 seg. mountain climbers<br><\/li>\n\n\n\n<li>20 seg. descanso<br>Repite 3 rondas.<br><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Cardio HIIT con discos deslizantes \ud83e\uddd8\u200a\u200a - Entrena en casa con FITFIU Fitness\" width=\"720\" height=\"405\" src=\"https:\/\/www.youtube.com\/embed\/f-ugcyHbDx8?start=2&#038;feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Fuerza con tu propio peso (20 min)<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>12 sentadillas + 12 zancadas por pierna<br><\/li>\n\n\n\n<li>10 flexiones<br><\/li>\n\n\n\n<li>15 fondos de tr\u00edceps en silla<br><\/li>\n\n\n\n<li>20 abdominales<br>Haz 3-4 rondas con pausas de 1 min entre cada una.<br><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2025\/09\/mujer-joven-ejercitar-en-casa-en-mat-1024x683.jpg\" alt=\"\" class=\"wp-image-8246\" srcset=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2025\/09\/mujer-joven-ejercitar-en-casa-en-mat-1024x683.jpg 1024w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2025\/09\/mujer-joven-ejercitar-en-casa-en-mat-300x200.jpg 300w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2025\/09\/mujer-joven-ejercitar-en-casa-en-mat-768x512.jpg 768w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2025\/09\/mujer-joven-ejercitar-en-casa-en-mat-1536x1024.jpg 1536w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2025\/09\/mujer-joven-ejercitar-en-casa-en-mat-2048x1365.jpg 2048w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2025\/09\/mujer-joven-ejercitar-en-casa-en-mat-550x367.jpg 550w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Consejos para retomar sin frustraciones<\/strong><\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Empieza con rutinas cortas: mejor constancia que intensidad desmedida.<br><\/li>\n\n\n\n<li>Escucha a tu cuerpo: evita forzar en exceso los primeros d\u00edas.<br><\/li>\n\n\n\n<li>M\u00e1rcate un horario: as\u00ed el ejercicio vuelve a ser parte de tu rutina diaria.<br><\/li>\n\n\n\n<li>Combina con h\u00e1bitos saludables: descanso suficiente, hidrataci\u00f3n y buena alimentaci\u00f3n.<\/li>\n<\/ol>\n\n\n    <div id=\"cta31135c605af0f03fb143866ba592adb5\" class=\"cta\">\n        <div class=\"content\">\n            <p class=\"title\">\n                \u00a1Tu Complemento Perfecto!            <\/p>\n            <p class=\"subtitle\">\n                Aumenta la quema de calor\u00edas con la cinta de correr            <\/p>\n            <a class=\"button\" href=\"https:\/\/www.fitfiu-fitness.com\/es\/cardio\/cintas-correr\/?utm_source=rutinas-de-entrenamiento-express-para-la-vuelta-a-la-rutina&#038;utm_medium=cta\"><button>COMPRAR<\/button><\/a>\n        <\/div>\n    <\/div>\n    <style type=\"text\/css\">\n        #cta31135c605af0f03fb143866ba592adb5{\n\t    background-image: url('https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2022\/06\/Cintas_correr_MC-120_D.jpg');\t\n    \t}\n        .cta {\n            height:295px;\n            background-size: contain;\n            background-repeat: no-repeat;\n            background-position: right;\n            margin: 15px 0 25px;\n        }\n        .cta .content {\n            width: 60%;\n            height: auto;\n            padding: 30px;\n            word-wrap: break-word;\n        }\n        .cta .content .title{\n           font-size: 35px;\n            font-weight: 700;\n            color: white;\n            margin-bottom: 0;\n            font-family: 'Bebas Neue', sans-serif;\n            line-height: 1;\n\n        }\n        .cta .content .subtitle{\n            font-size: 18px;\n            font-weight: 500;\n            color: white;\n            margin-bottom: 0;\n            font-family: 'Cairo', sans-serif;\n            line-height: 1.2;\n            margin-top: 20px;\n        }\n\n        .cta .content a{\n            background-color: transparent;\n            padding: 0;\n        }\n        .cta .content button{\n            margin-top:20px;\n            background-color: #E2221F;\n            width: auto;\n            border-radius: 8px;\n            font-size: 13px;\n            text-transform: uppercase;\n            padding: 7px 12px!important;\n        }\n\n        @media only screen and (max-width: 600px) {\n            #cta31135c605af0f03fb143866ba592adb5 {\n            \tbackground-image: url('https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2022\/06\/Cintas_correr_MC-120_M.jpg');\t\n    \t    }\n            .cta {\n                height: 500px;\n                background-size: cover;\n                background-repeat: no-repeat;\n            }\n            .cta .content {\n                width: 100%;\n                height: auto;\n            }\n            .cta .content button{\n                max-width: 437px;\n                margin-top: 20px;\n            }\n        }\n    <\/style>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><strong>TIP EXTRA:<\/strong> Puedes combinar tus rutinas de entrenamiento express con la <a href=\"https:\/\/www.fitfiu-fitness.com\/es\/cardio\/cintas-correr\/?utm_source=rutinas-de-entrenamiento-express-para-la-vuelta-a-la-rutina&amp;utm_medium=cta\">cinta de andar y trotar<\/a>, para aumentar la quema de calor\u00edas en poco tiempo. <strong>Finaliza el entrenamiento con 10 minutos de cinta, \u00a1y conseguir\u00e1s acelerar los resultados!<\/strong><br><\/p>\n<\/blockquote>\n\n\n\n<p>Como has podido ver, retomar el entrenamiento no tiene por qu\u00e9 ser complicado. Con rutinas de entrenamiento express, puedes volver a la actividad f\u00edsica de forma pr\u00e1ctica, divertida y sin robar demasiado tiempo a tu d\u00eda. Lo importante es dar el primer paso y mantener la constancia.<\/p>\n\n\n    <div id=\"ctaf50e285312dc3f1a6674b99e5aafaae7\" class=\"cta\">\n        <div class=\"content\">\n            <p class=\"title\">\n                \u00a1Consigue tu mejor versi\u00f3n!            <\/p>\n            <p class=\"subtitle\">\n                Rutina de entrenamiento gartuita para alcanzar tus metas            <\/p>\n            <a class=\"button\" href=\"https:\/\/mailchi.mp\/fitfiu-fitness.com\/rutinas-entrenamiento-semanal?utm_source=rutinas-de-entrenamiento-express-para-la-vuelta-a-la-rutina&#038;utm_medium=cta\"><button>DESCARGAR<\/button><\/a>\n        <\/div>\n    <\/div>\n    <style type=\"text\/css\">\n        #ctaf50e285312dc3f1a6674b99e5aafaae7{\n\t    background-image: url('https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2022\/06\/Ebook_Mejor_version_D.jpg');\t\n    \t}\n        .cta {\n            height:295px;\n            background-size: contain;\n            background-repeat: no-repeat;\n            background-position: right;\n            margin: 15px 0 25px;\n        }\n        .cta .content {\n            width: 60%;\n            height: auto;\n            padding: 30px;\n            word-wrap: break-word;\n        }\n        .cta .content .title{\n           font-size: 35px;\n            font-weight: 700;\n            color: white;\n            margin-bottom: 0;\n            font-family: 'Bebas Neue', sans-serif;\n            line-height: 1;\n\n        }\n        .cta .content .subtitle{\n            font-size: 18px;\n            font-weight: 500;\n            color: white;\n            margin-bottom: 0;\n            font-family: 'Cairo', sans-serif;\n            line-height: 1.2;\n            margin-top: 20px;\n        }\n\n        .cta .content a{\n            background-color: transparent;\n            padding: 0;\n        }\n        .cta .content button{\n            margin-top:20px;\n            background-color: #E2221F;\n            width: auto;\n            border-radius: 8px;\n            font-size: 13px;\n            text-transform: uppercase;\n            padding: 7px 12px!important;\n        }\n\n        @media only screen and (max-width: 600px) {\n            #ctaf50e285312dc3f1a6674b99e5aafaae7 {\n            \tbackground-image: url('https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2022\/06\/Ebook_Mejor_version_M.jpg');\t\n    \t    }\n            .cta {\n                height: 500px;\n                background-size: cover;\n                background-repeat: no-repeat;\n            }\n            .cta .content {\n                width: 100%;\n                height: auto;\n            }\n            .cta .content button{\n                max-width: 437px;\n                margin-top: 20px;\n            }\n        }\n    <\/style>\n","protected":false},"excerpt":{"rendered":"<p>Despu\u00e9s de unas vacaciones, un fin de semana largo o una temporada en la que el ejercicio qued\u00f3 en pausa, retomar la actividad f\u00edsica puede sentirse como un desaf\u00edo. El tiempo suele ser el principal obst\u00e1culo, pero la buena noticia es que no necesitas horas en el gimnasio para volver a activar tu cuerpo: con rutinas de entrenamiento express de 10 a 20 minutos puedes recuperar el h\u00e1bito y sentirte&#8230;<\/p>\n","protected":false},"author":9,"featured_media":8242,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[16,369,394],"tags":[],"class_list":["post-8241","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cardio","category-entrenamientos","category-muevete"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Rutinas de entrenamiento express para volver a la rutina - FITFIU<\/title>\n<meta name=\"description\" content=\"Descubre rutinas de entrenamiento express de 10 a 20 minutos para retomar tu actividad f\u00edsica sin complicaciones. 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