- What's up guys, it's Chris Heria.
Welcome to another vlog.
Today I'm gonna be showing you the five best exercises
for burning the most calories.
But before we get into which exercises
burn the most calories, we first have to understand
what affects how many calories are burned
while we work out.
Now in general, there are three factors that will determine
how many calories you actually burn.
First being height and weight.
People that are larger or have more muscle mass
are gonna be burning more calories.
Second is age.
The older you get, your metabolism slows down,
burning less calories.
And third is intensity.
The higher the intensity, the more demand for oxygen
and muscle exertion, burning more calories.
Which means two people can run one mile
and burn different amounts of calories
when you take into consideration all these factors.
But regardless, you're gonna be burning more calories
running one mile at max speed versus walking one mile.
Now the best exercise for burning the most calories
are gonna be compound exercises,
exercises that use a large group of muscles
versus a single muscle group.
That's because the more muscles that are engaged
in an exercise, the more calories are burned.
Now, although compound exercises like burpees
are the most effective for burning calories,
they're usually the hardest to sustain over time.
And that's why it's most important to focus on quality
of training and repetitions.
Perfecting each exercise with perfect form,
you're gonna be way more efficient at these very effective
calorie-burning exercises versus finding easier ways
to burn less.
Burning calories will happen no matter what,
but you're gonna burn a lot more if you're doing it right
and if you can hang in there for a longer period of time
without gassing out.
So with today's workout, I'll be showing you, in my opinion,
the five best exercises
for burning the most amount of calories.
And I've designed this workout to sustain high intensity
by structuring it in a specific order
that's gonna challenge you but allow you to get through
the entire routine without giving up.
Now, we're going to be doing this routine together,
so to follow along, you're gonna need to open up
the Heria Pro app, this YouTube workout.
And if you haven't downloaded the Heria Pro app already,
get it right now in the app store or Google Play store.
So if you're ready to get started, we're gonna do one
for five exercises, 45 seconds on,
15 seconds rest in between.
And if you're training like this,
high intensity interval training,
you're gonna be burning more calories
versus steady state cardio within the same amount of time.
So with that said, we're gonna get into the first exercise,
one you see me do all the time
because it's very effective, the burpee.
And remember, the most important thing is to perfect
these exercises and focus on form.
That's gonna eventually allow you to burn more calories
with each exercise and have you go on longer
without gassing out.
So if you're just getting started, first try to do them
as perfect as possible.
Eventually, you'll be able to build up
your endurance and intensity.
Let's go for 45 seconds.
(mellow electronic music)
- [Announcer] Heria music.
- All right, there we have burpees, a total body killer.
Now my heart rate is fired up
and we're gonna keep it there with only a 15 second rest.
Now the next exercise we're getting into
are gonna be squat lunges.
We're gonna jump from a squat to a lunge.
You can slow down but don't give up.
(upbeat electronic music)
- [Announcer] Heria music.
- The more explosive you are with every jump
the more intense it's gonna be,
the more calories are burned.
Here we go, last reps.
Hoo, all right.
There we have it.
My lower body's already fired up,
I'm already breaking a sweat.
This is only in the second exercise.
Now we're gonna take it down to the ground
with in and outs, open, closed.
You're gonna jump in, jump back out,
jump out, close your feet together.
Let's go for it.
Keep your core tight, regulate your breathing.
Don't stop.
Give it a full range of motion.
Make sure you have a good grip in your hands.
(mellow electronic music)
Remember you can slow down if you need to
but do not stop.
Keep your heart rate up.
The more you do this,
eventually you'll increase your endurance and your strength.
You'll be able to do this a lot easier for a lot longer.
All right, there we have it.
And now I'm really starting to break a sweat.
We're gonna go onto the fourth exercise.
That's gonna be jump squats side to side.
Remember, intensity matters
but do not let it sacrifice your form.
You're gonna go way longer and stronger
if you get it right.
So mainly focus on being as perfect as possible.
We're gonna come all the way down, explode to one side,
go to the other side.
(mellow electronic music)
- [Announcer] Heria music.
- Here we go, last ones.
Hoo, all right, there we have side to side jump squats.
Now for the last exercise,
we're gonna go for high knee taps.
It's not as intense as all the other exercises,
but for the last exercise when you're feeling this fatigued,
it's gonna keep your heart rate up
and you're gonna be able to maintain high intensity
for a longer period of time.
If you're with me, bring your knees up as high as you can.
(mellow electronic music)
Remember to breathe in through your nose,
out through your mouth.
If you can learn to regulate your breathing,
you're gonna be able to last a lot longer.
- [Announcer] Heria music.
- Last ones, as hard as you can.
Five, four, three, two, one.
Hoo, there we have it.
Five minutes, five exercises that are, in my opinion,
the best for burning the most amount of calories.
And you can see I'm already drenched in sweat.
And with the workout specifically structured,
we were able to keep our intensity up without giving up.
So if you followed along and just completed this with me,
congratulations, you're off to a great start
to getting shredded.
You wanna continue doing this routine and work up
your strength and endurance to eventually being able to do
at least four rounds of it.
To get the most benefits from this effective routine,
and remember, to get this routine on your phone
as well as full access to all my workouts
and workout programs I've created
with specific goals in mind,
like getting shredded and building solid muscle
with minimal to no equipment,
then make sure you go to heriapro.com
and become a member.
You're gonna have full access to all my programs.
And make sure you download the Heria Pro app
in the app store or Google Play store
to take my workouts with you everywhere.
It's like having me as a personal trainer in your pocket.
And leave a comment down below,
let me know what you're working on and what I should make
my next video about.
And subscribe if you haven't already.
I post every single Thursday,
2:00 p.m. Eastern Standard Time.
And if you comment within the first 30 minutes,
you always have a chance to win some free Heria apparel.
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.
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make sure you're following.
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make sure you're following me on soundcloud.com/chrisheria
to get all my latest tracks.
You can also get my music on Spotify and Apple Music,
so make sure you're following me on there.
And with that said, I'll see you guys next Thursday,
2:00 p.m. USA Eastern time.
Mad love, peace out.
(mellow electronic music)
Last one, like that, guys. (percussive banging)