(alarm sounds)
- Ah, it's time to rise and shine.
What's up, everybody?
It's Chris Heria, welcome to the vlog.
Today, we're going to be showing you
a morning routine that you can easily commit to,
to burn fat, get shredded and build muscle.
Let's get this morning started.
All right, first step on this morning routine
is to drink a full glass of water.
It's going to rehydrate us from sleeping all night,
but it's also necessary
for metabolizing stored fat and carbohydrates.
So if you're drinking water consistently,
especially every morning,
that's going to boost your metabolism.
And speaking on the power of consistency,
that's exactly why we have a morning routine.
That's going to keep you on track.
It's going to discipline you and start your day off right.
To be honest, a lot of people really don't have discipline,
especially when it comes to their workout routines.
And that's why they don't get the results that they want,
or may not even see any results at all.
If you want to see results,
you have to be disciplined and you have to be consistent.
That's why the morning routine is so effective.
You can not underestimate
the compounding effect of consistency.
That's why I always love to do a hundred pushups,
every single morning.
It gets me disciplined, it gets me consistent.
And the compounding effects of doing a hundred pushups
every single morning, really increased my pushing strength
and developed the strength for harder pushing exercises,
to be able to do stuff like the full planche pushup.
And eventually making someone's whole workout routine,
just my warmup.
So with that said, the next thing we're going to get into.
is going to be pushups.
I'm going to do 50 for now,
but eventually I want you to work your way up
to a hundred every morning.
I'm gonna finish my water, but in the meantime,
make sure you guys have downloaded
the Heria Pro app in the app store or Google play store.
so that you can get this routine,
have it scheduled every morning,
and your phone will notify you to start your workout.
Now you can complete these 50 pushups any way you want,
as long as they get done.
You can do five sets of 10, two sets of 25,
using different types of pushups, if you want.
However you want to do it.
Let's get down and do 50 pushups.
(chillstep music)
All right.
50 pushups, just like that.
It sounds like a lot, but it's actually really simple.
The more you stick with it,
it actually gets easier and easier.
You may start off doing just sets of 10.
Eventually you move into sets of 20
and eventually building up your reps in that first set
to eventually do a hundred pushups in a row.
And now that we got the warmup out of the way,
we're ready for the real workout.
But don't worry, this is going to be something
that you can easily commit to every morning.
Just make sure you have your Heria Pro app out,
and you're ready to follow along.
These exercises are really effective,
but they can be done by absolutely anybody,
regardless of your fitness level.
What's going to make them the most difficult
is the intensity on how you're performing them.
So if you're a beginner, just slow down your pace.
If you're more advanced,
I want you to go as hard as you can.
None of these exercises take any equipment at all,
so you can do this absolutely anywhere.
We're going to be doing eight exercises, back to back,
45 seconds on, with a 15 second break in between.
So that's eight minutes nonstop,
of high intensity interval training.
That's gonna help you burn fat,
while simultaneously building muscle
and even continue to burn fat
well after you've finished your workout.
And because HIIT training creates an after burn effect,
you're going to continue to burn calories
throughout your day,
well after you finished your workout routine.
And when you're trying to dial in and get shredded,
every bit of calories that you're trying to burn
really counts.
(whooshing sound)
First exercise is going to bring up our heart rate,
warm up our entire body, with jumping jacks for 45 seconds.
Let's get it.
(chillstep music)
Regulate your breathing,
But definitely go at your max intensity.
There's only eight minutes long.
So you want to put all your effort into this.
This is going to start your day off right.
You want to leave it all right here.
Put everything you got into it.
(chillstep music)
Here we go, last 10 seconds.
Five,
four,
three,
two,
and one.
All right, perfect warmup.
Now we're going to get into another full body killer.
That's going to be burpee, no jump.
(whooshing sound)
Now for my beginners,
you can just get down to a push-up position
and then stand back up.
Everybody else, I want you to come out,
push up, stand up.
Try to be explosive onto your feet, if you can.
(chillstep music)
Pace yourself.
Last 10 seconds.
Five,
four,
three,
two,
and one.
All right, I'm already starting to break a sweat.
Next exercise we're gonna get into
is going to be switching mountain climbers.
(whooshing sound)
So let's get into a push-up position.
You're gonna bring one knee to the opposing elbow,
switch.
You can go faster,
alternate, even faster,
really twist your torso, work your core
and your obliques
(chillstep music)
Hang in there, I want you to give full effort.
(chillstep music)
Here we go.
Last 10 seconds.
Five,
four,
three,
two,
and one.
All right.
Take a second to catch your breath.
Next exercise we're gonna be getting into,
it's going to be plank knees to elbows.
Another full body burner and abs shredder.
(whooshing sound)
So let's get into a plank position.
You're going to bring your knee all the way to your elbow
and back down.
If you can't bring it that high,
just bring your knee up as high as you can.
Let's go, give it that full range of motion.
Fight the burn, we're almost there.
10 seconds.
Five,
four,
three,
two,
and one.
Oof, all right.
Next, we're going to get into seated in and outs.
Another ab shredder.
Let's take a seat.
(whooshing sound)
And we're officially halfway done with this routine.
So I want you to give it everything you got
for these last four exercises.
Hands on the floor,
knees all the way in, feet all the way out.
Pace yourself, but don't stop.
If you're feeling fatigued,
you can go ahead and go slower,
but do not stop and give it full range of motion,
legs all the way out, all the way in.
(chillstep music)
Here we go, last 10 seconds.
Five,
four,
three,
two,
and one.
All right.
Let's go ahead, stand back up.
We just have three more exercises to go.
The next one we're going to get into,
is going to be another fat burner and body sculptor.
We're going to be going for high knee taps.
(whooshing sound)
So we're going to have our hands up,
by our belly button.
Tap, with your knees.
Bring those knees up.
Remember to go at your own intensity.
(chillstep music)
Breathe, bring those knees up.
We got this, don't give up.
Keep going.
Here we go, last 10 seconds.
Give everything you got.
Five,
four,
three,
two,
and one.
Whew, a little intense right there.
Next we're going to bring up the intensity
with a lower body and full body killer.
That's going to be squat lunges.
Now, if you have weak knees, you can always walk it out.
Go for a squat,
forward lunge, alternate.
Everybody else, I want you to give it high intensity.
Jump, jump,
jump, and jump.
Let's go for it.
(chillstep music)
Here we go.
We only have two more exercises.
One more after this one.
So give it everything you've got.
Last five seconds.
Five,
four,
three,
two,
and one.
Whew, we just have one last exercise to go.
(whooshing sound)
That's going to be in and outs, open and close.
Let's bring it down to the ground.
Pushup position, we're going to jump in, jump out,
open our legs, bring them back in.
Let's go for it.
This is the last exercise,
I want you to give it everything you got.
This is going to start off
the rest of your day.
Let's go.
If you feel like giving up,
do it for someone you wouldn't give up on.
Think about that person
and fight for them.
Let's go.
Stay strong, let's go.
Here we go, last 15 seconds.
(chillstep music)
Everything you got, these last five seconds.
Here we go.
Five,
four,
three,
two,
and one.
Whew.
All right.
I definitely have a crazy pump right now.
Broke a sweat, all in just eight minutes.
Now it may have looked hard, but trust me,
it's all in the intensity.
You can always go at a slower pace,
any moment that you're feeling fatigued,
but you do always want to try and push yourself.
Allowing no matter what fitness level you're at,
or how you feel that day,
to still get a good and effective workout.
And if you stick to this morning routine
consistently each morning,
I guarantee you, you will see results.
100%, this does work.
These are the same exercises
and workout routines that I've been doing personally
to develop my own physique and strengths,
as well as my millions of athletes and students
around the world,
getting in the best shape of their lives right now,
using my workouts and programs from the Heria Pro app.
So if you enjoyed this routine and you want to schedule it
every morning for you to stay on track,
make sure you download the Heria Pro app in the app store
or Google play store.
You'll also get access to all my workouts
and workout programs that I've created
with specific goals in mind,
like building muscle while simultaneously getting shredded,
with minimal to no equipment.
And of course, if you enjoyed this video,
please smash that like button.
We really appreciate it.
And it helps YouTube share our videos
to more people out there.
And to show my appreciation,
if you comment down below,
within 30 minutes of any upload,
you always have a chance to win some free Heria apparel.
And if you need the best workout gear,
like the workout shorts that I'm wearing right now,
and so much more, check it all out at chrisheria.com.
We also restocked all our weight vests.
Pick up a weight vest for yourself
and take your training to the next level.
Start getting in the best shape of your life,
just with one piece of equipment.
We also have the brand new color weights,
like the 3M Iridescent Vest,
also in different sizes in the shop.
So check now before we're all sold out.
And for more of my content during the week,
make sure you're following me on Instagram.
Almost every single post,
I always do some type of giveaway.
And also follow me on TikTok,
I just opened my brand new TikTok.
That's ChrisHeria305.
I'm actually going to be giving away
a couple of weight vests for free
on every single TikTok post.
So make sure you're following me
and make sure you comment as many times as possible
for your chance to win.
And I will see you next Thursday, 2:00 PM USA, Eastern time.
Mad love and peace out.
(chillstep music)
Smash that like button, guys.