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- What's up THENX Athletes?
It's Chris Heria.
And welcome to another THENX video.
Today I'm gonna be taking you
through a quick and effective
10 minute cardio fat burning workout
that requires no equipment.
That's gonna have you burning some serious calories
and start giving you some real results.
If you want to progress in strength and endurance overall,
then you're definitely gonna need to be doing cardio.
In fact, a lot of times people may see very little progress
even when they're doing the right things
like eating right and working out
because they're not doing cardio.
Cardio is not only
gonna improve your cardiovascular system
but it's also gonna improve your endurance,
which is gonna build your repetitions,
build more strength, burn more calories,
and help you build more muscle definition.
Which is why if you want to see significant results
you're gonna need to be doing cardio on a weekly basis
along with a good workout regimen
and proper nutrition and rest.
And the fat burning cardio routine
that we're gonna be doing today is
a perfect routine for anybody to do.
It requires absolutely no equipment.
And we'll be using exercises that are really effective
and that any beginner can just get right into.
And best of all, it only takes 10 minutes of your time.
So if you're ready to go, all you're gonna need is
to create some space and then download the THENX app
in the App Store or Google Play store.
Open up to the YouTube workout section,
you should find this routine
then smash the like button on this video
before we get started and we're ready to go.
We're gonna run through 10 exercises
for 45 seconds with a 15 second break in between.
So don't worry about how many you're doing.
Just worry about how perfect you're doing them.
And if you feel fatigued at any moment,
my best advice is to slow down your pace
but try to keep going and save the break for the rest time.
We'll be warming up with the first exercise,
butt kicks.
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Squeeze your core.
You want to already start regulating your breathing
and getting into work out mode.
Make sure you're touching your heel every time.
Give that a nice good stretch.
Start waking up the body.
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Last 10 seconds.
Five,
four,
three,
two,
and one.
All right.
Nice little warm up.
Now we're ready for something
a little more challenging
with burpees coming up next.
For those of you that are in an apartment,
if you have bad knees and you can't jump,
just do the motion.
Come down, jump out into a push up,
do a push up, come back up and stand up.
You don't have to jump.
For everyone else., you can do a jump.
If you're feeling more explosive,
bring your feet up.
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♪ I hear your music ♪
(energetic thumping beat)
Last couple of seconds, here we go.
All right.
There we go.
Running through this routine.
We're gonna bring down the intensity now
with this next exercise, jumping jacks.
This is gonna allow us to get
a good steady pace without gassing out.
Go at your own pace.
Squeeze your core, regulate your breathing.
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♪ I hear your music ♪
Keep it up, we're flying through this.
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Last 10 seconds.
Five,
four,
three,
two,
and one.
Whew.
All right.
And if you notice, all these exercises are using our legs
which are gonna help us burn the most amount of calories.
The fourth exercise, we're gonna go for switching lunges.
Now we're gonna get into a lunge position.
For those of you that can't jump,
go ahead and walk it out.
Everyone else, explode.
We're going go for switching lunges.
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♪ I hear your music ♪
(low intense music)
Last 10 seconds, here we go.
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All right, here we have it.
We are halfway through this workout routine.
We have one more exercise on our feet
and then we're gonna bring it down to the ground
and we're officially halfway there.
But before we hit the ground, we're gonna be going
for squat taps, 45 seconds.
Beginners, walk it out.
Everyone else, explode.
(low intense music)
♪ I hear your music ♪
(low energetic music)
Last 10 seconds, here we go.
Squeeze.
Five,
four,
three,
two.
Last one.
(breathes out sharply)
All right.
Now we're officially halfway done.
Let's bring it down to the ground
with switching mountain climbers.
We're gonna get into a push-up position
and bring your knee to your elbow.
Remember, go at your own pace.
If you're feeling fatigued, go slow.
If you're still good, pick up the pace, keep them moving.
Regulate your breathing.
Squeeze your core.
Let's get it.
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Make sure you're really twisting your torso,
working your core, your obliques and your abdominals.
(low intense music)
♪ I hear your music ♪
(low intense music)
Last 10 seconds.
Here we go.
Five,
four,
three,
two,
and one.
All right, let's take a little break.
Shake that off.
The next exercise we're gonna get into
is gonna be shoulder to shoulder.
I want you to follow along with this one.
For this exercise
we're gonna get back into a push-up position.
We're gonna touch shoulders.
Both sides.
Get your sides, both sides,
your hips, your knees,
and your feet.
Keep it moving.
Shoulders.
Squeeze your core.
Sides,
hips,
knees,
and toes.
Let's go.
Keep your core tight, body straight.
Knees, and toes
shoulder, shoulder,
side, side,
hip, hip,
knee, knee,
foot and foot.
Last 10 seconds, here we go.
Five,
four,
three,
two
to the last one
There we go.
All right.
Moving on to the next exercise, seated leg kicks.
Now I'm already dripping in sweat.
Let's keep this going.
We want our fingers facing forward.
Feet above.
You're gonna bring your knees in and all the way back out.
Pace yourself.
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I really want a full extension.
Every time you put your legs out,
completely get your legs straight.
Squeeze your core.
It's gonna give you way better results.
Get you a lot of stronger.
Remember, it's not how many you're doing.
It's how perfect you're doing them.
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♪ I hear your music ♪
(low energetic music)
Last 10 seconds.
Five,
four,
three,
two,
and one.
All right.
Whew, let's go ahead.
Stretch that off.
We just have two exercises left.
So we're gonna keep going strong.
The next exercise we're getting into
is gonna be seated leg flutters.
It's gonna look exactly the same,
but we're gonna keep our legs out
and we're gonna alternate
our leg flutters.
Keep your core tight, legs straight,
and breathe.
Regulate your breathing.
(low intense music)
♪ I hear your music ♪
(low intense music)
Here we go, last 10 seconds.
Hang in there.
Five,
four,
three,
two,
and one.
All right.
We are down to the last exercise.
I want you to give this last one everything you got.
We're gonna be going for bicycles.
(low energetic music)
So let's get down into a laying position.
(breathes out sharply)
Take a second to catch your breath.
I want you to bring your knees
to your elbows with a full extension.
Go at your own pace,
but give this last one everything you got
Let's go for it.
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♪ I hear your music ♪
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Make sure you twist.
Give it everything you got, last couple seconds.
Last 10 seconds, here we go.
Five,
four,
three,
two,
and one.
All right.
There you have it.
Killer cardio session
in just 10 minutes with absolutely no equipment.
These are the same routines that I do,
and I've been doing for years to get the strength
and physique that I have today.
So congratulations if you got through
this routine with me.
you're on your way to getting shredded,
increasing your endurance, increasing your repetitions
and building some solid muscle and muscle definition.
And the more you do this, the stronger you're gonna get
and to get the most out of this routine,
you want to be able to do it for at least three rounds.
So run this routine back two more times
and you should be done with your cardio for the day
while even building muscle at the same exact time.
So if you enjoyed this video
then definitely smash that like button
it really helps YouTube recommend our videos to more people.
And we really appreciate it.
And to show our appreciation.
If you comment down below of any upload within 30 minutes,
you're always gonna have a chance to
win some free THENX gear.
So make sure you're subscribed
with notifications on so that you never miss a video.
We post every single Sunday, 8:00 PM USA Eastern time.
And don't forget to get this workout on your phone
as well as full access to our daily workouts,
technique guides and workout programs
that are gonna have you in the best shape of your life.
Download the THENX in the App Store
or Google Play store and join the millions
of other THENX athletes,
changing their lives and seeing real results
with our programs right now.
So again, thank you so much for watching.
If you want to see more of my content during the week,
make sure you're following my vlog channel.
That's youtube.com/chrisheria
and make sure you're following me on Instagram.
Every post I always do some type of giveaway,
so if you want a chance to be a part of that,
then make sure to follow me on IG.
And with that said,
I'll see you next Sunday 8:00 PM USA Eastern time.
Mad love and peace out.
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