- What's up Thenx athletes it's Chris Heria
welcome to another Thenx video.
Today we'll be showing you a 10 minute workout
to replace your treadmill.
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The treadmill is a convenient tool
that a lot of people love to use
but is it really the most effective, efficient,
and convenient way to burn calories
in the shortest amount of time?
The amount of calories burned during an exercise
will always slightly differ depending on your
age, gender, height, weight
and intensity of what you're doing, your exercise
but in general, using the treadmill
at a speed of two to three miles per hour for 10 minutes
is gonna burn 35 to 40 calories.
On the other hand, high intensity interval training
or hiit training,
which can be done with no equipment will burn 150 calories
or more in the same amount of time.
That's more than three times the amount of calories
you're gonna burn within the same amount of time
using the treadmill
and with high intensity interval training,
not only are you gonna be burning more calories,
but you're gonna be building more muscle
and increasing your overall athleticism
in comparison to being on the treadmill,
burning less calories and building little to no muscle
in the same amount of time
and hiit training has an after burn effect
that's gonna allow you to continue to burn extra calories
throughout the day,
even after you've finished your workout routine,
making hiit training overall more effective, more efficient,
and more convenient than the treadmill for burning calories
and a whole lot more like building muscle simultaneously
in the same amount of time.
Most conveniently it can be done anywhere
so if you're ready to get this workout started,
make sure you've downloaded the Thenx app in the app store
or Google play store.
Open up to the YouTube workout section,
you should find this routine and we're ready to go.
This workout routine is structured
just like as if you were to jump on the treadmill,
we're gonna start off with something really light,
allowing our body to warm up and then fluctuate high
and moderate intensities after each exercise.
Now each exercise we'll be going for 45 seconds straight
with a 15 second break in between.
This is gonna allow us to train high intensity
for intervals of time creating the after burn effect.
This workout can be done as a complete beginner
or an advanced athlete.
What determines the difficulty of this exercise
is the intensity of what you do it.
So go at your own pace,
don't focus on how many you're doing
just focus on how well you're doing them
and if you're feeling fatigued
or you feel like you need to stop at any moment,
the best thing to do is to try to slow down
and go as low as possible, but try not to stop
of course, if you do go ahead and do so,
take a second to catch your breath
and then jump right back in.
You really wanna save your rest for the 15 second break
that comes in between each exercise
and as I said, we'll be doing each exercise for 45 seconds.
But if you're a complete beginner,
you can just start off doing 20 seconds each exercise,
30 or even 40 seconds each exercise.
The whole point is that you're progressing
the more you do it
and if there's an exercise
that you may come across during the workout routine
that you may find too difficult,
don't worry, I'm always gonna give a progression.
So with that said, if you're ready to get started,
the very first exercise is gonna be a warmup move.
We're gonna go for high knee runs for 45 seconds
we're gonna bring our knees to our elbows lets go for it.
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here we go
last couple ones, five, four, three, two
and one
go ahead take a second to cool down
we're gonna drop down to the ground.
Next exercise we're gonna get into
it's gonna be mountain climbers.
Let's get into a pushup position
remember if you want to be going at your own pace
and keeping perfect form knee as high as you can
back down, alternate.
So if you're already feeling fatigued,
you can go ahead and slow down.
If you're still feeling fresh, pick up the intensity.
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I always say this, but it's super important
make sure you're regulating your breathing,
breathing in through your nose then out through your mouth,
slow and control, four seconds in five seconds out.
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Here we go, last couple reps
five, four, three, two, and one.
All right, let's get back on our feet
the next exercise we're gonna get into
the burpees without jumping.
If you're watching and you have trouble with burpees
or you can't do a pushup, just get into a pushup position
you can jump or you can bring in one foot at a time,
stand back up, and then go back into the pushup position,
everyone else I want you to do a push up, stand up.
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Remember to pace yourself,
do it as perfect as possible.
Every rep should look just like your first one.
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Here we go, last couple of reps
five, four, three, two, one.
All right, we'll go onto the next exercise,
high side plank raises.
So let's get back into a pushup position
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get on your side, we're gonna do 22 seconds for each side,
giving you one second to transfer over total of 45 seconds.
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Here we go, five, four, three, two, one,
switch, all the way down all the way up.
Make sure you have a really good grip on the ground
squeeze your core.
Now this isn't as intense as the last exercise,
but you're definitely burning calories
and as you can see, it's more of like an active rest,
but we're still keeping up the intensity.
We're still moving that's time
and we're building muscle simultaneously
and engaging more muscles as well.
Now the next exercise we're gonna go into
is gonna be Russian twists.
So let's go ahead and take a seat
we're gonna bring our feet up, ankles tied together,
legs straight, core tight touch one side
touch the other side.
Keep it going,
if it's too difficult to keep your leg straight,
you can try bending them.
But the straighter your legs are,
the more you're engaging your core.
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After this exercise, we're halfway there
keep it up guys.
Let's go last 10 seconds,
10, nine, eight, seven, six, five, four, three, two
and one.
All right, let's get back up,
next exercise we're gonna get into
gonna bring up the intensity
with switching lunges.
Now this is a plyo exercise,
meaning that we're gonna be jumping,
switching in between our lunges
so if you can't jump, you can always just walk it out
come back up, walk it out for everyone else
I want you to switching.
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Keep your core tight, hands up.
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Here we go five, four, three, two, one
all right, let's go back down on the ground.
Go ahead and take a second to catch your breath
we're gonna go push up side to side.
So go ahead and take a second
breathe in through your nose out through your mouth.
Let's get into a pushup position
you gonna do a pushup move to this other side,
do a push up and so forth, if you can't do a pushup,
just move side to side.
You can also do this on an elevated surface
if you wanna do a pushup, but yet don't have the strength.
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As you build your strength,
you can lower the elevated surface
eventually you build the strength to do it on the ground
just like this.
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10 Seconds left
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five, four, three, two, one.
I'm already dripping in sweat next exercise
we're gonna get into it's gonna be jumping jacks
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and then we just have two more exercises.
So hang in there let's go for some jumping jacks
at your own pace.
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There we go,
10, nine, eight, seven, six, five, four, three, two and one.
Alright, next we have in and outs
and then one last exercise to go.
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Let's get down into a pushup position
your gonna jump in you're gonna jump out.
If you're just getting started, do little jumps
let's go for 45 seconds, everything you got,
squeezee your core, squeeze your arms,
squeeze your grip on the floor.
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Here we go 10, nine, eight, seven, six, five, four,
three, two and one,
all right, we're down to the last and final exercise,
that's gonna be side to side jump squats.
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If you're an absolute beginner
you can go ahead and squat side to side
everyone else I wanna see you give it everything you got
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if your feeling fatigued
of course you can just do less of a jump more of a hop.
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Here we go 10, nine, eight, seven, six, five, four,
three, two and one.
There we go already drenched in sweat and just 10 minutes
burning way more calories than the treadmill
and simultaneously building muscle
and because we had high intensity interval training,
we're gonna continue to burn additional calories
throughout the day
even after we finished working out,
getting us way more shredded and closer to our goals
on a daily basis.
So if you enjoyed the video,
definitely smash that like button,
leave a comment down below,
let me know what you want the next video to be about.
Share this video with a friend that wants to work out
to replace the treadmill
and remember to get this workout on your phone
and more just like it
getting you in the best shape of your life
make sure to go to thenx.com,
sign up and become a member and get full access
to all our workout programs, technique guides
and daily workouts
so you have you in the best shape of your life
and make sure you download the Thenx app in the app store
to take our workouts with you everywhere
and join the millions of other Thenx athletes
around the world
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make sure you hiit that subscribe button, right now,
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I'll see you next Sunday, mad, love, peace out.
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