- What's up, it's Chris Heria.
Welcome to another vlog.
Today, I'm going to be showing you a workout routine
that you can do when you don't have access to a treadmill.
A lot of people don't even have a treadmill,
but that shouldn't stop you from doing cardio
because there's a lot of benefits that come with it.
Cardio will work your cardiovascular system,
burn fat, and calories,
and can get you shredded while even building muscle.
The better your cardiovascular system,
the less gassed you're going to be
through any anaerobic exercise or even any sport.
Meaning less rest time
and more time under tension in your workout.
Allowing you to build even more muscle
and improving you athletically overall.
Now the treadmill is a great piece of equipment
to train for cardio,
but there's a lot other options out there
that won't limit you to walking, jogging, or running.
Especially, when you don't even have a treadmill.
And using these other options will allow you
to train other muscle groups
throughout your whole entire body,
not just your legs.
And with the cardio routine that I have for you today,
you're going to be receiving more benefits
than you can just running on a treadmill.
Like improving your balance and coordination
with functional exercises,
building up other muscles within your body,
training way more muscles throughout your body,
and not only burning calories and fat,
but building muscle.
So if you're ready to follow along with this workout,
you don't need any equipment.
You just need to download the Heria Pro App
in the App Store or Google Play Store.
Open up to the YouTube workout section.
You're going to find this routine and you're ready to go.
We're going to start with the first
couple light exercises to warm up
and then we're gonna start to increase the intensity.
Every single exercise we're going to do
is going to be for 45 seconds with a 15 rest in between.
That's called high intensity interval training
and I love HIIT training. It's always worked for me
and I've been doing it for years.
And if you've seen a lot of the other videos
that I've made on HIIT training
and read the comments down below,
you'll read testimonials from people that have done it
and gotten the best shape of their lives.
Make sure to check those videos out
and try the different HIIT routines that I've posted.
It's always super important
to continue switching up your routines
so you don't plateau,
and you continue making gains and progress.
The first exercise we're gonna be starting off light
with butt kicks for 45 seconds.
You want to touch your heels in the back.
You're core tight and breathe.
(Hip-hop music plays)
Make sure to breathe.
Stretch your calves.
Nice little bounce.
Squeeze your core.
And reach for your heels.
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All right, here we go.
Five, four, three, two, and one.
All right, take a second. Relax, catch your breath.
Breath in through your nose.
(exhales)
Out through your mouth.
Next exercise we're going to get into
is going to be high knee runs. So to do this exercise,
you're basically going to run in place.
45 seconds.
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Now you want to be going at your own intensity.
If this is too difficult or if you have bad knees,
you can go really light.
If you're more of an athlete, you can pick it up.
(Hip-hop music plays)
Here we go. Last couple of seconds.
Five, four, three, two, and one.
All right, second exercise down.
The next exercise is going to be squats side to side.
And remember, you want to be going at your own pace.
This is perfect for a beginner or an advanced.
If you're a beginner, you can go slow.
If you're more advanced, you can pick up the pace.
And if you're feeling fatigued, you can always slow down.
But try not to stop whatever you do.
Save your breaks for the 15 seconds.
(Hip-hop music plays)
Squeeze your core every time you go down.
Squeeze your legs and your glutes.
(Hip-hop music plays)
Here we go, we're almost there.
(Hip-hop music plays)
Last couple of seconds.
Five, four, three, two, and one.
All right, we are flying through this.
If this is your first time and you are feeling fatigued,
don't worry. The more you do this...
Eventually, you're going to get a lot better.
This is just going to be your warmup,
and you're going to see the improvements in your body,
in your physique, and your performance as well.
Next up the Jumping Jacks.
Let's go for it.
(Hip-hop music plays)
Remember to squeeze your core,
breathe in through your nose.
Out through your mouth and regulate your breathing.
If you're breathing too hard,
you can definitely gas yourself out.
That'll make it harder to keep going.
(Hip-hop music plays)
Here we go. Last couple of seconds.
Five, four, three, two, one.
All right, there we have it.
And as you can see,
I always like to give it a little more intensity
on my last couple of seconds.
Next exercise, we'll be taking to the ground
with high plank knee taps.
Now, you want to tap your knees.
And if you're more advanced,
I want you to tap your feet as well.
So tap knees and tap feet. If you can just do knees,
that's fine as well.
(Hip-hop music plays)
Really squeeze your shoulders, your grip on the ground,
your core and regulate your breathing.
(Hip-hop music plays)
Here we go. Last couple seconds.
Five, four, three, two, and one.
All right, let's get back up. Nice little break.
Next exercise we're going to get into
is going to be squat lunges.
So we'll get into a squat, come back up, get into a lunge,
come back up. And if you're more advanced
you just go right into the squat and the lunge.
If you have bad knees, you can always do a little pop up,
come back up and just walk it out.
Like that, advance.
(Hip-hop music plays)
Here we go. Last couple of seconds.
Five, four, three, two, and one.
All right. Now, I'm definitely breaking this sweat
in just a couple minutes. We're going to
switch it up again. For the next exercise,
we're going to bring it down to the ground.
Getting in a push-up position.
We're going to go for switching mountain climbers.
You want to bring your knee up to your elbow
and then alternate. Maybe you can go at your own pace.
You can use this as an active break. Go slow.
If you're still feeling fresh,
you can bring up the intensity. Really twist,
work those obliques and your core
keep it strong on the ground
and regulate you're breathing always.
(Hip-hop music plays)
Here we go. Last couple of seconds.
Give it everything you got. Five, four, three, two.
All right. Take a second to catch your breath.
We just have two exercises left.
I want you to give it everything you got.
Skip back down on the ground.
The next exercise we're going to go in for is in and outs.
Open and close. You want to jump in, come back, jump out,
and come back. And your going to go at your own pace.
Regulate your breathing. Squeeze you're core.
You got this. Almost there.
(Hip-hop music plays)
All right. Almost there. Last couple seconds.
Five, four, three, two, and one.
All right.
We're almost there. We just have one last exercise to go.
Last exercise we're going to be going for
is going to be jump over burpees.
So I want you to choose a line, a crack on the ground
or just pretend you're jumping over something side to side.
So we're going to get down into a burpee, jump to the side.
Do a burpee again. Now, if you're a beginner
you can always just come up, go to the side
put your hands down, jump out, come back up side
Hands down and out. Choose your difficulty.
Let's keep it going.
(Hip-hop music plays)
Here we go, last ones.
All right. There you have it.
Killer cardio sess, no treadmill.
In just a couple of minutes, I'm already drenched.
That's the way that I prefer to do cardio.
It comes with way more benefits than burning calories
by running on the treadmill in a shorter amount of time.
So if you able to get through this routine with me,
congratulations.
And the more cardio and the more workouts you do
just like this, you're gonna get a lot more shredded
and you'll be able to train a lot harder and further.
Eventually, you'll be able to do this routine at
least three to four times.
And to benefit the most out of this routine,
you want to be able to do it for at least three rounds.
And with that said, if you enjoyed the video
definitely smash that like button
leave a comment down below
and let me know what you want the next video to be about.
Share this video with a friend that needs a cardio routine
and doesn't have a treadmill.
And don't forget to get this workout routine
on your phone as well
as full access to all my workout programs
specifically designed to burn fat
while simultaneously building solid muscle
with minimal to no equipment.
Make sure you download the Heria Pro App in the app store
or Google play store.
It's like having me as a personal trainer
right in your pocket.
If you haven't already, make sure you subscribe.
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 speaking of Heria apparel, you guys know
I just dropped the brand new Heria collection.
A lot of pieces you've seen in all our videos
like black track pants, white track pants,
Camo windbreakers, workout shorts.
Even the shorts I'm wearing right now.
You can catch all of that at chrisheria.com
and we just dropped some brand new releases
in the shop right now. They're going to be available
in just a week or two. You can check them out already
they're in the shop right now, chrisheria.com.
You can even pre-order them right now.
We also have the forest green weight vest that just dropped
into the shop. Go ahead and check it out,
chrisheria.com and with that said,
I'll see you next Thursday, 2:00 p.m. USA Eastern time.
Mad love, peace out.
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