- What's up, ThenX athletes?
It's Chris Heria.
Today, I have a routine for you
that's gonna have you burning fat way faster,
allowing you to build the shredded physique
you've always dreamed of,
but before we get into the routine,
there's things that you're gonna wanna do alongside
to make sure that you're getting the best
and fastest results,
starting off with the first thing, nutrition.
Alongside having the proper workout routine and programs,
you wanna make sure your nutrition
is also helping you reach your goals
if you wanna see results as fast as possible,
like being on a caloric deficit,
which means that you burn more calories throughout the day
than you consume, and also prioritizing protein,
as that's gonna prevent muscle loss
while you're burning fat and calories.
And of course,
protein is a lot more satiating than carbs and fat,
so you're gonna feel more full for a longer period of time.
You also wanna make sure that you're drinking enough water.
Water is essential for breaking down the fat in your body,
as well as hydration, boosting your metabolism,
and helping you feel fuller.
And alongside nutrition,
you're gonna wanna make sure
that you're doing the right exercises
that are gonna burn the most amount of calories,
cardio style exercises and high intensity interval training.
These styles of training
are gonna burn the most amount of calories,
and high intensity interval training
is gonna burn the most in the shortest amount of time,
which is why incorporating cardio
and HIIT training is very necessary
when trying to get shredded
and burn fat as fast as possible.
And the last thing is gonna be consistency.
You don't have to train your hardest every day,
but you do have to show up every single training day.
And as long as you stay consistent
with your nutrition and your workouts,
I guarantee you will absolutely see the best results.
So if you're ready to get started with today's routine
that's gonna have you burning fat
and getting absolutely shredded,
all you're gonna need to do is download the ThenX app
in the App Store or Google Play Store.
Open up to the YouTube workout section.
You should be able to find this routine.
There's a warmup at the top that you can get into
if you need a good warmup.
Everybody else, if you're ready to go,
smash the Like button.
Let's get started with the first exercise,
a great warmup for the entire body.
We're gonna get into mountain climbers.
Let's take the position of a push-up.
You'll bring one knee all the way up, and switch.
You wanna go at your own pace.
Squeeze the grip on the ground.
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Regulate your breathing.
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And of course, if you can pick up the pace, go for it.
We're trying to burn calories here.
But as I said before,
the most important thing is consistency.
If you don't have to train absolutely hard,
the hardest you can every single day.
You just gotta show up, and do it every training day.
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Bring those knees up. Last 10 seconds.
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Five, four, three,
two, and one.
Great little warm-up.
Feeling my whole body pump now.
We're gonna go back down to the ground
with the second exercise, push-ups side to side.
For my beginners, you can always do it
on an elevated surface.
Everybody else, take it down on the ground.
Go for a push-up.
Move to the side,
and keep it moving.
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Regulate your breathing.
Squeeze your core.
Squeeze the grip on the ground.
Make sure your legs are dead straight.
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Most importantly, you do not give up.
If you're feeling fatigued,
you can go ahead and slow down,
or even just move side to side without the push-up.
But whatever you do, do not stop.
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Last 10 seconds. Here we go.
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Five, four, three,
two, last one.
All right.
Take a second.
Shake that off.
(exhales loudly) Breathe.
The next exercise we're gonna get into
is gonna be in and outs.
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So from push-up position again,
we're gonna jump all the way in,
and then jump all the way out.
For my beginners, you can do little jumps,
but just do not stop.
Go at your own pace.
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Squeeze your core.
Regulate your breathing.
Have a good grip on the ground.
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Hang in there. Almost there.
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10, 9, 8, 7,
six, five, four,
three, two, and one.
Whew. All right.
Your shoulders should be on fire by now,
and in just three moves, I already have a crazy pump.
We're gonna keep moving on.
We're gonna go to high plank to low plank,
another muscle builder and fat burner.
So we're gonna take a position of a push-up again,
come down into a plank, come right back up.
We go 22 seconds, starting with the right hand,
then switch, 22 seconds starting with the left hand.
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Last five seconds.
Five, four, three,
two, and one.
Let's switch.
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Last 10 seconds.
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Five, four, three,
two, and one.
Whew.
Abs should be burning right now.
And you're definitely gonna feel your abs
on the next one, bicycles.
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So we're gonna take a laying position.
Hands behind your head.
You wanna match your knees to your elbows.
Give it a full extension.
Of course, you can start going at your own pace,
but if you feel fresh, you can go even faster.
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Last 10 seconds.
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Five, four, three,
two, and one.
Whew.
We are flying through this routine.
And with the brand new Heria shorts
that are gonna be in the shop really soon,
it's making this workout so much more comfortable.
Coming up next is gonna be burpees,
a total body shredder and muscle builder.
For my complete beginners out there,
you can get into a burpee, just come out.
You don't have to do the push-up.
Jump if you can, or do the push-up,
try it without a jump,
whichever progression, but your own pace.
And don't stop.
If you're feeling fatigued,
you can just go ahead and move down a progression.
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Whatever you do, do not stop.
Keep moving.
Try to burn those calories.
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Last 10 seconds.
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Five, four, three,
two, last one.
There we have it.
Four more exercises to go now.
Moving on, we're gonna start emphasizing on our legs,
another fat shredder and muscle builder.
That's gonna be switching lunges.
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Now, for my complete beginners,
or if you can't jump
you can always just walk out your switching lunges.
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Everybody else, I want you getting into a lunge position,
jump, be explosive, and switch.
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You're back's straight. Core tight.
Hang in there.
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Make sure to pop up.
Last 10 seconds. Here we go.
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Five, four, three, two, last one.
Whew. Legs are on fire.
All right, we just have three more exercises to go.
We're gonna continue emphasizing with our legs
with the next exercise, jump squats side to side.
My complete beginners, you can just get down into a squat,
walk it out, side to side.
Everybody else, I want you giving it a jump.
Try to be as explosive as you can.
We're trying to burn calories here.
But remember, you don't have to go hard
your first day, your second day.
Even if you're feeling fatigued that day, just go for it.
You can always still burn calories
keeping a consistent pace, just like this.
And the more you do it, the stronger you're gonna get.
Eventually, you're just gonna be able
to pop up every single rep,
improve your explosiveness, and your athleticism.
Just gotta stay consistent.
Working out is something
that you're gonna consistently have to do
every single day of your life.
So just make sure that you're getting a little bit better
every single time.
Five, four, three,
two, and one.
Whew.
We just have two more exercises to go.
Coming up next is gonna be high knee runs.
We're really gonna burn calories with this.
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We're basically gonna be running in place for this exercise.
I want you to match your knees with your elbows, like that.
Bring your knees up.
Move those arms, squeeze your core.
Regulate your breathing.
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Go at your own pace.
We just have one more exercise after this,
so don't leave any energy left.
Go hard.
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Let's go. Bring those knees up.
We're almost there.
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Last 10 seconds.
Five, four, three,
two, and one.
Whew.
We are down to the last and final exercise.
We're gonna finish off this routine strong
with some good old-fashioned jumping jacks.
I want you to give it everything you got.
Breathe.
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45 seconds straight.
Don't give up.
Let's go for it.
Keep up the intensity.
Squeeze the core,
breathe in through your nose,
out through your mouth.
This is the last one.
We're gonna give it everything we got.
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Do not give up, guys.
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Keep going strong.
We're almost there.
Last 10 seconds.
Five, four, three,
two, and one.
Whew. There you have it.
An absolute fat burner,
full body shredder in just 10 minutes
without the need of any fancy equipment or even a gym.
And to be honest, some can say
that this is way more effective
than the work that they're putting into the gym.
Remember, it's not where you train.
It's how you train.
So congratulations to everybody
that got through this routine with me.
You're on your way to getting an absolute shredded physique.
Personally, for me to stay shredded,
I do these routines for at least three rounds,
at least two times a week.
And the more you do it,
the stronger you're gonna get as well.
And to benefit the most out of this routine,
you wanna be able to do it for at least three rounds also,
but you can always work your way up to it.
The first day, just start off doing one round.
Second training day, try going for two rounds.
Stay there until you're very comfortable
with doing two rounds,
and then eventually work your way up to three rounds total.
And I guarantee you,
if you follow this along with the nutritional tips,
you will definitely see an amazing transformation,
and I would love to see your results.
So please tag us
with your before and after transformation on Instagram,
on TikTok, or even in a YouTube video that you upload.
We would love to see it,
and we will definitely be giving you a shout-out
in the next video.
So thanks so much for watching.
If you guys enjoyed the video and enjoyed the workout,
then please smash that Like button.
We really appreciate it,
and it helps YouTube share our videos
to more people out there.
And to show our appreciation,
if you comment down below within 30 minutes of any upload,
you're always gonna have a chance to win some ThenX apparel.
And don't forget, to get this workout,
and schedule it anytime on your phone,
then download the ThenX app in the App Store
or Google Play Store
and get full access to all our workout programs,
technique guides teaching you the most advanced exercises
step-by-step, like the muscle-up, the full planche,
human flag, handstand push-ups, and so much more,
as well as daily workouts sent straight to your phone
that's gonna constantly challenge you,
break you from your plateaus,
and have you consistently making gains.
And you'll also join the ThenX community
of millions of ThenX athletes around the world
getting in the best shape of their lives right now
with our ThenX app.
Also, for more of my content,
make sure you're following my personal YouTube channel,
my Instagram, as well as my TikTok.
Every post, I always do some type of giveaway.
So if you want a chance to be a part of that,
make sure you're following.
We also have some brand new apparel,
like these new Heria shorts,
as well as some new items, like the yoga mat,
coming very soon in the Heria shop.
So check it all out at chrisheria.com.
Check out our brand new weight vests
that we just dropped, as well as the new collection,
and I will see you guys next Sunday,
8:00 PM USA Eastern time.
Mad love, and peace out.
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