- What's up, Thenx athletes, it's Chris Heria.
Today, I'm gonna be taking you through
a complete 12-minute, fat burning workout
from start to finish to get you shredded right now.
And not only are we gonna be burning tons of calories,
we'll also be building and strengthening our abdominals,
as well as the muscles throughout our entire body,
having you not just looking good,
but feeling and performing better,
as the muscle endurance and stamina gains
from this routine,
will transfer over into all your other workouts and lifts,
making you a lot more stronger,
way more shredded,
and seeing results way faster.
So if you're ready to get started,
all you have to do is download the Thenx app
in the App Store or Google Play store,
or just hit the link down in the description below.
Open up to the YouTube workout section,
you should be able to find this routine.
Smash the like button on this video
for some extra motivation,
and we are ready to get started.
We're not gonna need any equipment at all,
and this routine is made
of both exercises that are perfect for beginners,
but effective enough to get results fast,
regardless of your fitness level.
What's gonna make this routine
more advanced and more difficult
is the intensity at which you do each exercise.
So choose your own pace.
If you start feeling fatigued and you need to slow down,
go ahead and do so,
but really try not to stop.
Save that for the break.
We're gonna do each exercise for 45 seconds
with a 15-second rest in between.
So let's bring it down to the ground.
The first exercise is gonna be
in and outs, open and closed.
We're gonna take a pushup position.
We're gonna jump in, jump out,
open and then close.
Keep it moving.
(upbeat music)
Now you wanna your regulate your breathing
and control your pace.
Right now, we're just warming up.
Start building a rhythm.
(upbeat music)
Squeeze the grip on the floor.
Squeeze your core.
Last 20 seconds, here we go.
Almost there.
(upbeat music)
Last 10 seconds.
Five,
four,
three,
two,
and one.
All right, one of my favorite exercises.
Moving on, we're gonna keep attacking our abs
from a different angle and position.
This time, we're gonna lay down on the ground.
Make sure that we're hitting
all the areas of our abdominals.
We're going for laying knee raises.
So you wanna bring your knees up
and then bring them back straight out.
If you wanna make it more difficult,
put your hands by your sides.
Squeeze your core.
Regulate your breathing.
(upbeat music)
Remember, you wanna go at your own pace.
If you're feeling fatigued, just go really slow.
Last 10 seconds.
(upbeat music)
Five,
four,
three,
two,
and one.
All right, let's go ahead and shake that off,
stretch that out.
If you find yourself stopping a lot, don't worry.
The more you do this, this the stronger you're gonna get.
Remember, this is a journey.
You don't have to be perfect the first time to try this,
but the more you do it, you'll get stronger and stronger.
Now coming up next, we're gonna do plank knees to elbow.
So let's into our plank position.
We're gonna bring our knees up to the elbow and alternate.
(upbeat music)
Now remember, we're doing this all for time,
so I want you to focus on how well we're doing each move,
rather than how many of them you do.
Focus on the quality versus the quantity.
There's no magic number
that tend to get you to a specific goal.
But if you do every exercise with quality, perfect form,
you're gonna see way more results
for the same amount of effort.
(upbeat music)
Last 10 seconds.
Five,
four,
three,
two,
and one.
All right, go ahead and stretch that out.
As you can see, every exercise,
we're switching up the angle
to make sure that we're getting
a complete abdominal workout,
and so we can continue to work past our fatigue.
You may get too tired in one specific position,
that's why we're standing up now
and moving into jumping jacks.
Squeeze your core.
(upbeat music)
Keeping that heart rate up.
(upbeat music)
Flying through this, keep it going.
Stay disciplined.
Remember why you're doing all this.
(upbeat music)
Last 10 seconds.
Five,
four,
three,
two,
and one.
There you have it.
I love to think about why I'm doing this
while I'm doing my workouts
to give me that motivation not to quit.
Now, coming up next, we have a total body killer,
one of my favorite exercises, the burpee.
Now if burpees are too difficult for you
or if you get fatigued,
you could always do them without the jump,
or without the pushup, or without both.
Here's your progression, let's go for it.
(upbeat music)
Stay sharp, almost there.
Got 10 seconds, stay strong.
Five,
three,
two,
and one.
There you have it, we're gonna switch it up again.
Bring it back down to the floor.
Just in case you're feeling fatigued on your feet,
switch up the position.
We're gonna lay do and move to bicycles.
Hands on your head.
Touch your knee to elbow and keep it going.
Squeeze you core,
then really turn to work those obliques.
(upbeat music)
Completely extend that leg.
Remember, it doesn't matter how fast you're going,
go at your own pace.
Everybody is gonna be a different fitness level.
You're feeling good,
pick up the pace.
You feel really fatigued,
go slow, but do not stop.
(upbeat music)
Last 10 seconds,
five,
four,
three,
two,
and one.
All right, stretch that out.
We are flying through this.
We're officially halfway done this workout routine.
Next exercise is gonna another different angle.
Plank side to side.
So let's get into a plank position.
You're bring one hip down to one side,
one hip down to the other side.
Keep your core tight.
Go for a full 45 seconds.
(upbeat music)
Make sure each hip
gives a full range of motion to one side
and then the other side.
You don't wanna cheat yourself.
(upbeat music)
Last 10 seconds.
Five,
four,
three,
two,
and one.
All right.
You may be feeling a bit fatigued on the ground,
so we can stand it up again.
Start burning more calories with some high knee taps.
As you notice, we're doing a lot of fat burning,
mixed in with abdominal exercises.
If you want your abdominals to show and be shredded,
you have to have a low body-fat percentage,
burn a lot of calories,
burn a lot of fat,
in combination with building your abdominal muscles.
Let's go for high knee taps.
Bring those knees up.
(upbeat music)
Squeeze your core.
Keep (indistinct).
(upbeat music)
You're halfway there.
(upbeat music)
Five seconds,
three,
two,
and one.
Ooh, now you definitely have that heart rate up,
we're burning fat,
getting our abs more visible,
making them stronger and more defined.
Coming up next is one of my favorites for fat burning
and sculpting your abdominals,
that's switching mountain climbers.
We're gonna get back down on the ground.
This one really works your obliques as well.
You wanna bring your knee to the side, come back,
knee to the side.
Now go at your own pace.
Just make to twist
so that we're really working with our obliques as well.
(upbeat music)
Really pace yourself.
Remember, if you're feeling fatigued,
you can go ahead and slow down,
but do not stop.
Stay strong.
The more you do this, the easier it's gonna get.
You're gonna be able to fly through the whole routine.
(upbeat music)
Last 10 seconds.
Five,
four,
three,
two,
and one.
All right, swinging now onto our backs.
We're gonna bring it back to the seated position
for Russian twists,
an abdominal exercise that's been proven to work.
We've been using it for years on this channel
to build our six-pack abs.
Here, bring our legs up.
Touching one side, and touch the other side.
Engage your core.
Keep your feet tight together.
If this is too difficult,
you can always bend your knees.
Everyone else, keep those legs straight.
(upbeat music)
Now stay strong.
We just have two more exercises after this.
(upbeat music)
All right, we're halfway there.
Squeeze your abdominals,
lean back, keeping those legs up.
(upbeat music)
Last ten seconds.
Five,
four,
three,
two,
and one.
Alright, and this is gonna be now
the last time we're gonna go back into a plank position.
We're gonna go into plank alternating toe taps.
Another exercise that we've been using
for years on this channel,
has been proven to be very effective.
So we get into a plank position,
bring one leg up, touch, back,
and then touch again.
We're gonna go for 45 seconds.
(upbeat music)
Keep your core tight,
back straight.
(upbeat music)
Halfway there.
Stay strong, just have one last exercise after this.
We're gonna completely burn out.
Give everything you've got.
(upbeat music)
Last 10 seconds.
Five,
four,
three,
two,
and last one.
All right, we are down to last and final exercise.
We're gonna be burning out with butt kicks.
I want you to give it everything you've got.
And as you can see, this is super effective.
It's only been a couple minutes
and I'm already drenched in sweat.
But let's not celebrate yet.
We're gonna go into this last exercise, butt kicks.
So you wanna touch the back of your heels.
Bring those heels up
and squeeze the core.
Bring up the intensity.
It's the last one,
we're gonna make it count.
(upbeat music)
Let's go, let's go.
Stay strong.
Halfway there.
Pick up the pace.
(upbeat music)
Last 10 seconds, stay strong.
Five,
four,
three, keep it up,
two,
and one.
Alright, there you have it.
In just 12 minutes,
we got a complete ab-shredding and fat-burning routine.
Not just looking strong, actually being strong.
And what do I mean by that?
Not only are you gonna develop solid six-pack abs
from doing this routine,
but you'll also increase your ability
to perform like an athlete.
And as I said at the beginning of this workout routine,
that's gonna transfer over
into all your other workouts and lifts,
or sport or whatever it is that you do,
having you excel way faster than everyone else.
So congratulations for getting through this routine with me.
We're getting more and more shredded
with every single workout.
And the more you do this,
the stronger you're gonna get.
If you felt fatigued or struggle through this routine,
continue to do it
and it's gonna get easier and more manageable
until you're just flying through this routine.
And by that time,
you'll be able to see the contrast
of how much it benefited you
from when you couldn't do it
to being able to fly through it.
And if you've enjoyed this workout and enjoyed the video,
please smash that like button.
I 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,
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teaching you the most advanced movements,
like the the full plans, handstand, muscle up,
and so much more step by step,
as well as more follow-along workouts
and workout programs just like this.
And join the Thenx community of millions
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to get in the best shape of their lives, right now.
All you have to do is download the Thenx app
in the App Store, Google Play Store,
or just hit the link down in the video description below.
And now that we're burning fat
and getting shredded six-pack abs,
check out this complete leg workout
you can do right from home
to build solidly muscle in your legs.
And I'll see you there.
Mad love, peace out.