- What's up the Thenx athletes? It's Chris Heria.
Today, I'm gonna be showing you a six-minute workout
to burn fat fast and easy that doesn't require a treadmill
or any equipment at all.
And for those of you
that have been watching my videos for a while,
by now, you should already know,
you burn fat and calories through a caloric deficit.
And the best way to do that is through a combination
of both nutrition and training,
keeping track of your calories
making sure that you're not consuming
over your daily maintenance calories
and as well as further increasing your deficit
through working out and training.
To make sure
that you're actually in the caloric deficit each day,
I've made a bunch of videos covering this topic.
So if you need more information,
you can go ahead and check out any of these videos.
Now, when you hear the words cardio or burning fat,
usually the first thing you think of is a treadmill.
And although, the treadmill is a great piece of equipment,
which I use on the regular,
not everybody has a treadmill or even access to one.
That's why I created today's routine
to be able to go through the whole thing without stopping
as well as burning lots of calories,
just like you're running on the treadmill
except we'll be using way more muscle groups
which will allow us to simultaneously build muscle
and possibly burn even more calories
in the same amount of time.
And best of all, this routine could be done
from the comfort of your home
or absolutely anywhere as it takes zero equipment.
And it's easy enough for any fitness level to commit to.
Follow along and start burning some fat,
building muscle, and getting results right now.
So if you're ready to get started, to properly follow along,
just head to the Apple Store or Google Play Store
and download the the Thenx app
or check the link in the description of this video
to get this workout free right on your phone.
And before we get started,
smash that like button for some extra motivation,
then we're ready to go.
Now, just like running on the treadmill,
we're gonna do this whole routine without stopping.
So you can go ahead and slow down if you need
to catch a breath, but whatever you do,
do not stop and do not give up.
Save your rest time for after the routine.
It's only six minutes long.
We only have six exercises for one minute each.
The first exercise is gonna be mountain climbers.
So let's get down to a push-up position,
bring one knee up and start switching.
(relaxing music)
Remember to start breathing. (inhales deeply)
Have a good grip on the ground.
Bring your knees up and squeeze your core.
Remember, you wanna pace yourself
just like as if you were running on the treadmill.
Start going at a moderate pace, getting warmed up.
And as we go through every single exercise,
we start getting more and more intense.
Halfway there.
(relaxing music continues)
Almost there.
Last 10 seconds.
Three, two, and one.
All right, next, we're getting into alternating lunges.
So you can put your hands on your head, take a lunge,
get up and alternate.
Now, if this is too easy, you can always go for switching.
Choose whatever progression works for you.
Keep it going.
If you start getting fatigued from your switching lunges,
you can go back into alternating lunges.
Walking it out. We're halfway there.
(relaxing music continues)
If you caught your breath,
go back into alternating by switching.
Last 10 seconds.
Five, four, three,
two, and one.
All right, shake that off. We're getting into jumping jacks.
Go at your own pace.
Squeeze your core.
(gentle upbeat music)
Remember to regulate your breathing.
Breathing in through your nose, (exhales deeply)
out through your mouth.
If you breathe too hard, you might gas yourself out.
More than halfway there, keep it going.
(gentle upbeat music continues)
After this, we're gonna get into in and outs on the floor.
Last 10 seconds.
Five, four, three,
two, and one.
Push-up position and jump in, jump out.
(Chris breathing deeply)
You can start off with doing little jumps.
Remember, if you feel fatigued, pace yourself,
but don't stop, whatever you do.
(gentle upbeat music continues)
If you can, do some big jumps.
Bring the knees all the way up.
Keep that pace.
Now, normally, it takes me at least 10 to 12 minutes
to start really breaking the sweat on the treadmill.
(Chris breathing deeply)
So you can see we're only like four minutes in,
I'm already sweating.
10 seconds left. Here we go.
Fiver, four, three,
two, and one.
Stand up. We're getting right into butt kicks.
(Chris exhales deeply)
Touch those heels. Keep your core tight.
(gentle upbeat music continues)
This is somewhat of an active rest right here.
(Chris exhales deeply)
Next exercise is gonna be the last exercise.
We're gonna go into burpees with no jump. (exhales deeply)
For my beginners, if you can't do a burpee with the push-up,
skip the push-up, just get down to a push-up position,
then stand back up.
Everyone else, (exhales deeply)
I want you to give me that push-up. (exhales deeply)
It's the last one. (exhales deeply)
We'll all in, make it count. Almost there.
Last 10 seconds.
Five, four, three,
two, and one.
Get down push-up position, push-up, stand up.
These are the last ones, make 'em count.
(gentle upbeat music continues)
More than halfway. Keep it going.
Remember if you're feeling fatigue,
you can always walk it out.
Jump out, jump back in, stand up.
Give it everything you got.
Last 10 seconds
Five, four, three,
two, and one.
There you have it, quick six-minute session.
And as you can see, I'm drenched,
and I have a way better pump
than if I was to just run on the treadmill for six minutes.
And remember, no matter what fitness level you are,
beginner or advance,
it's very doable and you're definitely gonna see results.
All the exercises we just did are very beginner-friendly,
so keep in mind what makes this routine difficult
is the intensity at what you do it at.
And normally, I like to run on the treadmill
for at least 45 minutes,
so you're gonna wanna run this routine back
at least three more times
to benefit the most out of this routine,
start building some muscle, and getting absolutely shredded.
But of course, you're gonna wanna work your way up.
Start off doing this workout,
maybe two or three times a week for one round,
the next week after that, you'll be able to do two rounds.
You wanna comfortably work your way up to four rounds
so that you can stay committed.
And even doing one, two, or three rounds
is still gonna give you some good results.
Not only that, but training like this,
you're gonna see a big difference
in your physique compared to just running on the treadmill.
So if you enjoy the video, please smash that like button.
I really appreciate it,
and it helps YouTube share my videos
to more people out there.
And to show my appreciation,
if you comment down below within 30 minutes of any upload,
you're always gonna have a chance to win some Thenx gear.
So make sure you hit the subscribe button right now
with bell notifications on,
so that you never miss out on a video.
I post every single Sunday, 8:00 PM, USA Eastern Time.
And don't forget to get this workout routine on your phone.
All you need to do is just download the Thenx app
in the App Store or Google Play Store
or visit the link in the video description down below.
And once you download the Thenx app,
you're gonna get full access to all our workout programs,
technique guides teaching you the most advanced movements
step by step,
like the full planche, human flag, and so much more,
as well as our daily workouts sent straight to your phone
to make sure that you're constantly being challenged
and making gains.
And join the millions of other Thenx athletes
around the world,
getting in the best shape of their lives right now.
And it's all on the Thenx app,
so make sure you visit the App Store
and download the Thenx app right now.
That's gonna be it for today.
Guys, make sure you come back
to this routine multiple times a week
to really see the best results.
And if you have a great idea for the next Thenx video,
leave it down in the comment section below,
we'll be getting around to them,
and you'll see it in the next Thenx episode.
Till then,
I'll see you next Sunday 8:00 PM, USA Eastern Time.
Mad love and peace out.
(relaxing music)