- What's up Elite ThenX athletes? It's Chris Heria.
Get ready for part three of how to get six-pack abs series.
We're gonna be covering high intensity interval training.
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- If you've been following along in the series,
in the first video, we started developing your
abdominal strength, starting you off with low-impact
floor exercises, developing your abdominal strength
and experience to be able to move on to last week's video
where we learn by hanging or lifting our selves requires
a lot more stabilization, strengthen your abdominals
from new angles and flexions, preparing you
for what we are about to do today. You should have completed
that workout routine at least three times last week,
so if you haven't checked out the videos,
go ahead and check them out before starting this video
as you're gonna need the abdominal strength
and experience to get through today's routine.
So today we're gonna be doing perhaps
the most efficient form of exercise. Not only will
we be building strength, muscle, and endurance
in our abdominals, we're gonna be burning a ton of fat
and calories with no equipment at all
using high intensity interval training.
Now, HIIT training is an effective form of cardio
that involves short bursts of intense training,
increasing our energy levels and heart rate,
leading to more calories burned.
And unlike steady base cardio and other forms of exercise,
HIIT training has an after-burn effect
that can last to 24 hours when you can continue
to burn calories even after you're done exercising,
and this is why it's most efficient as your body
will still be burning calories while you continue
throughout your day as well as other health benefits
like reducing your blood pressure and your heart rate,
as well as increasing your metabolic rate
which helps you burn those calories faster.
And since high intensity interval training is done
with short bursts of intense exercises,
these style workout routines are a lot more challenging
and intense, but they also can be completed
in a shorter amount of time and they are
just as effective, if not more effective.
So this is one of the key elements on getting
your six-pack abs, to be burning fat as well as
building abdominal muscle the most efficient way.
And this time around, we're gonna cut the last time shorter-
we're gonna go for 15 seconds of rest and 45 seconds
of active, intense exercise. So if you guys are ready
to get this workout started, go ahead and clear
an empty space around you. If you need to stop at
any moment, go ahead and take a second to catch your breath
but then keep on going. You're really gonna want
to keep up your intensity for this to be
as effective as possible, so get ready to follow along.
We're gonna go straight through the whole entire routine.
The first exercise we're gonna have is high knee taps-
up to 45 seconds.
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- Make sure you're breathing. Do not hold your breath.
And pace yourself cuz we got a couple exercises to go.
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- Bring those knees all the way up.
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- Alright, 15 seconds to catch your breath.
The next exercise we're gonna be going to is Russian twists.
These, your legs as straight as possible. Engage your core.
Make sure that when you're doing these Russian twists
that you're stretching and turning your abdominals
as much as possible. Let's go for it.
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- Here we go, almost there.
Three, two, one.
Alright, so we're starting to get that heart rate up.
Let's switch the angles and positions. We're gonna be
going to mountain climber position. Get ready.
If you need to stop, take a breath, go for it,
but don't stop. Let's go full intensity.
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- Keep it up, we're almost there. Breathe.
Bring those knees all the way up.
- Alright, now you should be starting to break a sweat.
We're going to bicycles. Everything needs to be
in perfect form. Completely contract, make sure to keep
your core tight. Bring your elbow to your knee. Let's go.
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- Keep the intensity up, guys.
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- Alright. We're almost making it through round one.
Not much talking in this video. A whole lot of
working out, though. We're gonna go to in & outs.
Make sure you jump all the way in and all the way out.
Here we go for it.
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- Complete range of motion. Make sure it's
really effective on your core.
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- Keep the intensity, guys. Let's go.
10 seconds.
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- Alright, we've got two exercises left.
We're gonna move in to leg flutters. Make sure to keep
your core tight, keep your legs as straight as possible.
The straighter your legs, the the more you're
activating your core. Let's got for it.
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- Let's switch up the angle.
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- Alright, last one to go and we finish round one.
We're gonna plank side to side. Make sure
to keep your core tight. We're gonna go one side,
go to the other side. Let's go for it.
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- Engage your core. Squeeze your abdominals
the whole entire time, as well as your shoulders, glutes.
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- Make sure you're activating those obliques.
This is the last couple ones, guys. Go as hard as you can.
Increase that intensity.
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- Alright, that's round one. As you can see,
I'm dripping in sweat. Go ahead and take a two minute rest
and then you have three more rounds to go.
And you have completed the workout routine
and part three of how to get a six-pack abs series.
I want you to do this workout routine at least
three times this week to prepare you
for the last video of the series which
will be uploaded next Sunday. It's gonna be a bit harder
and more challenging, but it's gonna bring everything
that you've learned together into one final routine.
You're getting your perfect six-pack abs.
Don't forget to incorporate the last workout videos as well
to make sure you develop the proper muscle development
in your abdominals and experience to take on
this last video we have next Sunday.
So thank you guys so much for watching. If you
enjoyed this workout routine and the workout series,
then definitely smash that like button.
Share this video with a friend that's trying
to get shredded from their house with
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And with that said, thank you guys so much for watching.
ThenX community, over 3,200,000 subscribers.
I'll see you in the last video of the series.
Mad love. Peace out.
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