- What's up, ThenX athletes?
It's Chris Heria.
Welcome to another video.
Today, I'm gonna be showing you
an effective workout routine that you can do
every single day to lose weight and burn fat.
And this workout could be more beneficial
than your average run on the treadmill,
because we're gonna be engaging more muscles,
resulting in burning more calories and fat
while building muscle at the same time,
as well as strength and endurance
throughout your entire body.
And you'll also be utilizing unilateral movements
as opposed to just running in a linear line.
And some people may not even have access to a treadmill
or weather conditions that would allow them
to be running outside.
But with this workout, you can do it absolutely anywhere,
even in your room, without any equipment, every single day.
So for today's workout,
I selected specific exercises that are similar to running
in the sense that you can do them
for an extended amount of time without stopping,
just like running on the treadmill,
but with more benefits, like building muscle simultaneously.
We'll also be using
the high intensity interval training method
that will create an afterburn effect
and have you continuing to burn calories throughout the day,
even after you've completed your workout.
And if you're really trying to dial in and get shredded,
then that's gonna be really important for you
because every bit counts.
And of course, nutrition plays a big role,
and will help you reach your goals faster.
If you need help on that,
you can check out one of my videos.
I'll put 'em down below.
So with that said,
if you're ready to start losing weight,
burning fat, and getting in the best shape of your life,
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 workout routine,
smash the Like button on this video,
and then we're ready to get started.
There's not gonna be much talking after this.
We're gonna go straight through this workout routine.
Every single exercise we'll be doing for 45 seconds
with a 15-second break in between,
and all the exercises we'll be doing today
can be done by any fitness level.
What's going to make this difficult
is the intensity on which you do it.
So go at your own pace
from whatever fitness level you're at.
And if you ever feel like stopping, or feeling fatigued,
you can always slow down, but try not to stop.
Save it for the rest.
So make sure you're warmed up and ready to go.
The first exercise we're gonna get into
is gonna be burpees,
but without the pushups
so we can utilize the cardio advantages
and still build muscle simultaneously.
We're gonna go for 45 seconds straight without stopping.
Let's go for it.
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If you have bad knees, or if you're doing this in a flat,
you can eliminate the jump as well.
Just stand up and back down.
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Regulate your breathing. Pace yourself.
Here we go. Almost there.
Last 10 seconds.
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Five, four, three, two, one.
Whew.
Take 15 seconds and catch your breath.
The next exercise we're gonna get into
is gonna be standing knee crunches.
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We're gonna put our hands on our head, elbow to knees.
Give it a bounce.
Keep it goin'.
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Now, I'm adding this bounce to give some extra cardio.
Of course, you can just stand.
If that's too difficult, just keep it goin'.
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Here we go. Last couple of seconds.
Five, four, three, two,
and whew, one.
There we have it.
We are flying through this routine.
Next exercise is gonna be explosive lunges.
(heavy hip-hop music)
A killer plyometrics exercise.
You're getting shredded and burning fat
as well as building muscle in your core and your legs.
So you're gonna get down into a lunge,
drive the knee up, come back down.
22 seconds each leg.
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Three, two, (exhales loudly) one.
All right, switch up.
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Try to explode on that one leg.
Three, two, one.
Whew.
All right.
It's only been three exercises,
and I'm already breaking a sweat.
After this next exercise, we're gonna be halfway there.
Coming up next, we have high knee taps.
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I want you to bring your knee
as high as you can, and alternate.
If you're a beginner,
you can do it just like this.
If you have more energy, keep up the pace.
(mellow hip-hop music)
Breathe.
Almost there. Keep it up.
Here we go. Last couple seconds.
10.
Last five seconds. Here we go.
Five, four, three,
two, and one.
Whew, we are officially halfway there.
All right, so now we're gonna switch it up,
bring it down to the floor.
We're gonna go for in and outs.
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Switching it up and now building some strength and muscle
in our upper body and our core.
We're gonna jump all the way in, jump all the way out.
Go at your own pace.
And of course, if you're a beginner,
you can make small jumps.
Whatever you do, just don't stop.
If you're feeling fatigued, of course, you could slow down.
But this is meant to keep a nice pace
just as if you were running.
So if you can, keep up a good pace.
Regulate your breathing in through your nose,
out through your mouth, and get those quality repetitions.
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Here we go. We're almost there.
(mellow hip-hop music)
Here we go. Last couple of seconds.
Five, four, three,
two, and one.
All right. We are flying through this routine.
We just have three more exercises.
The next one we're gonna get into
is gonna be side hops, touching the floor,
another full body killer.
We're gonna start with our legs wide.
Match up your feet.
Go to the other side, touch down,
match up, touch down.
(heavy hip-hop music)
Keep up the pace.
You wanna keep that heart rate up.
(heavy hip-hop music)
Almost there.
Here we go. Last 10 seconds.
Five, four, three,
two, and one.
Whew.
All right.
We are down to two last exercises.
Gonna bring it back down to the ground.
Switch it up with some switching mountain climbers.
We're gonna take a pushup position,
bring one knee to the opposing elbow,
switch, and pick up the pace if you can.
Really twist your body
so you really work your core and those obliques.
(mellow hip-hop music)
Let's go.
Keep a nice, good pace.
Really challenge yourself.
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I really want you to push yourself, see how far you can go.
Don't give up.
These are the last two exercises.
I want you to give it everything you got.
Last couple seconds. Here we go.
We're getting into our last five seconds.
Everything you got.
Five, four, three,
two, and one.
Whew. All right.
And the last exercise,
we're gonna finish off with jumping jacks,
and I can tell you,
I've been running and sprinting four miles
at least four times a week with the weight vest on,
and I'm never this gassed in the first seven minutes.
Well, let's go ahead, finish strong.
(mellow hip-hop music)
Squeeze your core.
Give it everything you got.
This is the last move.
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Regulate your breathing.
(mellow hip-hop music)
We are not gonna stop, no matter what.
This is the last exercise, the easiest one.
Let's go.
(mellow hip-hop music)
Here we go. Almost there.
Last couple seconds.
10, 9, 8, 7,
six, five, four,
three, two, and one.
All right, there you have it.
A killer cardio session.
In my opinion,
way more effective than just running on the treadmill.
We're using high intensity interval training,
unilateral movements,
and way more muscle groups
that are actually stimulating muscle growth
all within the same amount of time.
Now, of course running and the treadmill is a great tool.
I do it at least three to four times a week,
but if you don't have access to a treadmill,
or the space to run,
or just want to switch up your routine
and start making more gains
then I would highly suggest
to start doing this workout routine every day
if you're trying to lose weight,
get shredded, and burn fat.
So that's it for the routine.
If you enjoyed the video,
then definitely smash that Like button.
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And to show our appreciation,
if you comment down below within the first 30 minutes,
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We post every single Sunday, 8:00 PM USA Eastern Time.
For more of my content during the week,
make sure you're following my vlog channel.
It's youtube.com/chrisheria,
and make sure you're following me on IG.
Every single post,
I always do some type of giveaway on there as well.
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then make sure you're following me on Instagram,
and I'll see you next Sunday, 8:00 PM USA Eastern Time.
Mad love. Peace out.
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