- What's up, it's Chris Heria.
Welcome to another vlog.
Today, I'm gonna be showing you
how to burn fat and build muscle
at the same time
right from home
with this home workout.
Now, to help us build more muscle,
we're gonna be using high reps
to help us reach hypertrophy.
Reaching hypertrophy will help us
tear more muscle fibers,
allowing them to repair back thicker and stronger.
Giving us more muscle mass.
And to help us burn more fat,
we're gonna be adding exercises
into this workout routine
that are very effective at burning fat,
and we're gonna be using
high intensity interval training.
Which is a lot more effective at burning calories
than steady state cardio.
And lastly, we'll be using compound exercises
to build muscles and burn fat at the same time.
And the more muscles recruited for an exercise,
the heavier of an overload or resistance can be used.
Helping you to build more muscle.
Compound exercises also target fast-twitch muscle fibers,
and targeting the fast-twitch muscle fibers
will build size and burn fat
since these muscles have a high metabolic demand.
And of course, nutrition plays an important role as well.
Making sure that you're getting enough protein
to ensure muscle growth and having a caloric deficit,
meaning that you need
to burn more calories than you consume.
So with the proper nutrition
and today's workout routine,
we're gonna be burning fat
and building muscle at the same time.
This is gonna be a full body workout
that requires no equipment.
Perfect for doing right at home
or pretty much anywhere.
And to incorporate high intensity,
we're gonna be doing each exercise for 45 seconds
with a 15 second break in-between.
And because we're doing each exercise for 45 seconds,
we're gonna be pushing ourselves
to do more reps than we're used to.
Ensuring that we reach hypertrophy,
getting us stronger and building more muscle.
So if you're ready to get started
and to properly follow along,
make sure you've downloaded the Heria Pro App
in the App Store or Google Play Store.
Open up to the YouTube workout section
and you should find this routine,
and you're ready to go.
The first exercise is gonna be push ups for 45 seconds.
Let's go ahead and get into a push up position.
You wanna be straight from your heel to your shoulder.
Come all the way down.
All the way back up.
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- You wanna make sure to regulate your breathing.
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- In through your nose.
Out through your mouth.
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- Make sure you're not breathing too hard
so you don't gas yourself out.
Of course, if this is getting too difficult,
you could always try doing your push ups
on an elevated surface or take a second to stop
and catch your breathe, then keep on going.
Last five seconds, five, four, three, two, one.
All right, first exercise down.
Now the next exercise we're gonna be getting into
is gonna be burpees.
This is a full body compound exercise,
it's one of my favorite exercises
for simultaneously burning fat and building muscle.
So we're gonna get right into to.
You can start off, if you're a beginner,
just jumping out and standing up.
You're gonna add the push up into it
or you can add the jump altogether.
And of course, you can jump high.
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- Choose the one that works for you, keep it moving.
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- Of course, if you're feeling fatigued,
you can also do an easier progression.
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- The last five seconds, five, four, three, two, one.
Alright, keeping up the intensity.
This next exercise we gonna we get into
is gonna be alternating lunges,
great for your legs and less intense than the burpees,
allowing you to catch your breath.
So let's go ahead and get into position.
Take a lunge forward then you alternate.
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- Focus on your breathing.
The next exercise is gonna be a bit more intense,
we're gonna keep up the high intensity.
So use this exercise as a bit of an active rest,
but of course you wanna focus
on contraction with each lunge.
Squeeze your legs, squeeze your glutes,
hamstrings and quads.
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- You got the last five seconds,
five, four, three, two, one.
Alright, 15 second break.
Take a second to catch your breath.
The next exercise we're gonna get into
is gonna be jump squats, open and closed.
So let's go ahead, get into position.
You wanna go at your own pace.
Jump in, squat, jump out, squat.
If you have trouble with your knees
of course you can do a little jump
or you can even step out and go down, just like this.
And of course, if you can increase the intensity,
wanna exploit as much as you can.
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- Regulate your breathing.
Make sure you're not guessing yourself out.
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- Here we go with the last couple reps.
Five, four, three, two, one.
All right, there we have it.
Now we're gonna move on,
emphasizing on our core with a jackknife.
So let's bring it down to the ground and lay in position.
We're gonna have our hands over our head,
feet pointed out, six inches off the ground,
we're gonna come up, touch your toes come back,
45 seconds, go at your own pace.
If You can't go that high, just go as high as you can,
come back down and eventually you'll be able
to go higher and touch your toes.
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- All right, last five seconds.
Five four, three, two, one.
All right, now we're gonna move into the next exercise.
Great for sculpting your six pack and burning fat.
We're gonna get into bicycles for 45 seconds.
So let's go ahead.
Get down into position.
You wanna bring elbow to the knee and alternate.
So now for this exercise, you just wanna pace yourself
while using full range of motion and squeezing your core.
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- Of course, if you need to slow down,
go ahead and slow down.
We're really trying not to stop.
You wanna keep the high intensity up
to make sure that you're burning
as much calories as possible.
Let's get into the last five seconds.
Here we go, five, four, three, two, and one.
All right, we're now ready
to get into the last two exercises,
which will emphasize mainly on our shoulders.
We're gonna get into pike push ups.
So let's get into the pike position.
Get completely stacked in this positions go down, up.
45 seconds.
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- Hang in there, we're almost done.
Let's get to the last couple of reps.
Five, four, three, two, one.
All right, I'm already starting to break a sweat.
This is pretty intense.
We're getting into the last exercise.
Great for your shoulders and great to end this routine.
We're gonna add some mountain climbers.
So let's get into a pushup position
and bring your knee up, alternate, bring the other knee up.
There's a last exercise.
So I want you to give it everything you got.
Try to be as intense as you can, but of course,
if you're feeling fatigued, go ahead and slow down,
but do not stop.
Let's go for it.
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- Here we go with the last couple of reps,
everything you got, five, four, three, two.
There, we have it, last exercise to end this routine,
completing this full body workout that burns fat
and builds muscle at the same time.
Not only am I pumped, but I'm also drenched in sweat
and it was only eight minutes as round one.
So if you're able to get this far, congratulations,
that's a great start and you're on your way to burning fat
and building muscle, getting you
the physique you've always wanted.
And the more you do this routine and train like this,
you're gonna get better.
You'll eventually be able to do multiple rounds
and to benefit the most from this routine,
you wanna be able to do it at least three rounds total.
So if you have more energy and strength left,
go ahead and run it back.
And if you don't try again later on through this week,
and you're definitely gonna see major improvement
and you're gonna be going a lot harder, a lot further.
So if you enjoyed the workout and you enjoyed the video,
then definitely smash that like button,
leave a comment down below,
let me know what you want the next video to be about.
Make sure to share this video with a friend that's trying
to burn fat and simultaneously build muscle.
And if you haven't already, make sure you subscribe
cause I post every single Thursday,
2:00 PM, USA Eastern time.
And if you comment within the first 30 minutes,
you always have a chance to win some free Heria apparel.
And 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 me on IG.
And remember to get this workout
and full access to all my personal workouts
and workout programs that I've created
with specific goals in mind, like simultaneously burning fat
and building muscle with minimal to no equipment,
make sure you've downloaded the Heria Pro app
in the App Store or Google Play store.
And then make sure you become a member of Heriapro.com
to get full access.
To all my routines, getting you
in the best shape of your life.
It's like having me as a personal trainer
right in your pocket.
And with that said, I'll see you next Thursday,
2:00 PM USA Eastern time.
Mad love, peace out.
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- Smash that like button guys.
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