- What's up, elite THENX athletes?
I'm Stefan Heria joined by Shawn Elozano,
and today we're gonna take you through
an intense cardio workout to burn calories and build muscle.
(chill music)
Now if your goal is to get ripped and lean,
it is crucial that you're in a healthy calorie deficit,
but when combining proper nutrition and training,
you can ensure that you reach your weight-loss goals
as fast as possible.
Today's intense cardio workout can be done from anywhere,
and the only piece of equipment we're gonna be using
is a box, but you can use any stable elevated surface
or something like stairs.
This workout is gonna challenge you
while bringing your heart rate up,
and it's going to consist of seven exercises,
all emphasizing on your chest, shoulders, abs and your legs.
We'll be doing each exercise
for 45 seconds with 15-second breaks.
I want you to do every rep with perfect form
without stopping, but go at your own pace.
To properly follow along with this workout,
you can download the THENX app
in the App Store or Google Play Store,
head to today's workout in the YouTube section,
and let's get started.
All right, the first exercise we have
for you guys today is the sit-up twist.
We're gonna come down to the ground.
We're gonna go for sit-ups,
opposite elbow to opposite knee.
45 seconds.
(chill music)
♪ Heria music ♪
All right, so if you had any trouble doing this exercise,
you can do the crunch twist.
This is gonna allow you to complete
the full duration of time without stopping.
The next exercise you have is push-ups knee to elbow.
At the bottom of the push-up,
you're gonna bring your knee to your elbow, and up.
(chill music)
♪ Heria music ♪
All right, this was an intermediate level exercise.
If it's too difficult for you,
you can remove the push-up portion
and just go for a plank knees to elbow.
Moving on to the next exercise, we have high plank jacks.
We're gonna jump open and close.
(chill music)
♪ Heria music ♪
All right, we're really bringing up our heart rate now
with that exercise, and remember when doing this exercise,
just keep a pace that you can do
for the full duration of time.
Let's go on to the next exercise
which is gonna be seated in and outs.
So we're coming back to the abs from a seated position.
We're gonna bring our knees to our chest
and extend back out, 45 seconds.
(chill music)
♪ Heria music ♪
All right, when doing this exercise,
you want to make sure to regulate your breathing
to increase your endurance, and you want to make sure
you're engaging your core on every single rep.
Now we're going to move on to the next exercise
which is going to be focusing on our legs
and that's gonna be switching lunges.
Let's go for it.
(chill music)
♪ Heria music ♪
All right, there we have switching lunges,
not only a great exercise for the legs,
it also requires coordination and balance
in every single rep.
Moving on to the next exercise,
we have plank side to side.
45 seconds, get it.
(chill music)
♪ Heria music ♪
All right, the plank side to side
is a great all-around core exercise
as it's working on your rotation
and a little bit of contraction.
We're working our entire core
and even some of our lower back.
Let's go for the hardest and last exercise,
the burpee box jump, let's go for it.
(chill music)
♪ Heria music ♪
All right, that's the last exercise of round one.
Shawn, how're you feeling?
- Tired.
- Yeah, me too.
Well, if you wanna, go ahead, take a break,
and I'll let you know when we start round two.
- All right.
For this last exercise, I wanna make sure
that you guys pick a safe, elevated surface
that you feel comfortable jumping onto, even if it's just
the height of the first stair in a set of staircases,
and if you still don't feel comfortable doing that,
you could just focus on the explosive burpee.
All right, you guys were able to complete round one.
Congratulations.
Doing this workout is going to help build the strength
and endurance to do this routine for more rounds,
eventually working your way up to three rounds
which will complete this workout.
Remember to get this workout and more just like this one,
head to thenx.com, become a member
to get full access to all our workout programs,
technique guides and daily workouts
that are gonna have you in the best shape of your life.
Download the THENX app in the App Store
to take our workouts with you anywhere
and join the millions of other THENX athletes
around the world changing their life stick.
If you guys enjoyed this video,
definitely smash that like button
and share this video with a friend.
Comment down below what you want the next video to be about
and remember we post every Sunday,
8:00 p.m., USA EST.
If you comment within the first 30 minutes of any upload,
you always have a chance to win some THENX gear.
Thank you guys so much for watching.
If you want more of my personal content,
you can follow me on either Instagram
or YouTube at Stefan Heria.
And I'll see you guys next Sunday.
(chill R&B music) ♪ Tell me when it went wrong ♪
♪ We thought it was nothing ♪
♪ I couldn't wait to prove you wrong ♪
♪ Now it's already gone ♪
♪ Wanna put me on ♪
♪ Had to cover the budget ♪
♪ Now you wanna get along 'cause you all wanna touch it ♪
♪ Now you know I'm the one ♪
♪ And I'm questioned to nothing ♪
♪ Turn nothing to something ♪
♪ And I'm guessing I'm gone ♪
♪ Aint got no time for discussions ♪
♪ Guessing I'm gone and aint got no time for discussions ♪
♪ 'Cause I aint trying to play those things ♪
♪ Surely been the same since I lay with you ♪
♪ I aint trying to trip everything around you ♪
(chill music)