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0:00

Intro

1:40

Burpee

2:35

Standing knee crunches

3:35

Explosive Lunges

4:35

High knee taps

6:35

Side Hops

7:35

Last 2 Exercises

8:35

Jumping jacks

9:35

Outro

20 Minute - Quick Shred - Strength Training Home Workout - Full Body With Dumbbells

20 Minute - Quick Shred - Strength Training Home Workout - Full Body With Dumbbells

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5 Min Home Workout ANYONE Can Do!

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The Best Full UPPER BODY Workout: Sculpt Your Upper Body with These Power Moves

The Best Full UPPER BODY Workout: Sculpt Your Upper Body with These Power Moves

Channel: Weight Training Guide Channel

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00:00:00

what's up thenx athletes it's chris

00:00:01

heria welcome to another video today i'm

00:00:03

going to be showing you an effective

00:00:04

workout routine that you can do every

00:00:06

single day to lose weight and burn fat

00:00:08

and this workout could be more

00:00:09

beneficial than your average run on the

00:00:10

treadmill because we're going to be

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engaging more muscles resulting in

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burning more calories and fat while

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building muscle at the same time as well

00:00:17

as strengthen endurance throughout your

00:00:18

entire body and you'll also be utilizing

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unilateral movements as opposed to just

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running in a linear line and some people

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may not even have access to a treadmill

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or weather conditions that would allow

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them to be running outside but with this

00:00:28

workout you can do it absolutely

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anywhere even in your room without any

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equipment every single day so for

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today's workout i've selected specific

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exercises that are similar to running in

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the sense that you can do them for an

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extended amount of time without stopping

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just like running on the treadmill but

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with more benefits like building muscle

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simultaneously we'll also be using the

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high intensity interval training method

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that will create an afterburn effect and

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have you continuing to burn calories

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throughout the day even after you've

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completed your workout and if you're

00:00:52

really trying to dial in and get

00:00:53

shredded and that's going to be really

00:00:54

important for you because every bit

00:00:56

counts and of course nutrition plays a

00:00:57

big role and will help you reach your

00:00:58

goals faster if you need help on that

00:01:00

you can check out one of my videos i'll

00:01:02

put them down below so with that said if

00:01:03

you're ready to start losing weight

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burning fat and getting in the best

00:01:06

shape of your life all you're gonna need

00:01:07

to do is download the thenx app in the

00:01:09

app store or google play store open up

00:01:11

to the youtube workout section you

00:01:12

should be able to find this workout

00:01:13

routine smash the like button on this

00:01:15

video and then we're ready to get

00:01:16

started there's not going to be much

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talking after this we're going to go

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straight through this workout routine

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every single exercise we'll be doing for

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45 seconds with a 15 second break in

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between and all the exercises we'll be

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doing today can be done by any fitness

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level what's going to make this

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difficult is the intensity on what you

00:01:28

do it so go at your own pace from

00:01:30

whatever fitness level you're at and if

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you ever feel like stopping or feeling

00:01:33

fatigued you can always slow down but

00:01:34

try not to stop save it for the rest so

00:01:36

make sure you're warmed up and ready to

00:01:37

go the first exercise we're going to get

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into is going to be burpees but without

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the push-up so we can utilize the cardio

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advantages and still build muscle

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simultaneously we're going to go for 45

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seconds straight without stopping let's

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go for it

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[Music]

00:01:59

if you have bad knees

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or if you're doing this in a flat

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you can eliminate the jump as well

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just stand up and back down

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regulate your breathing pace yourself

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[Music]

00:02:19

here we go

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almost there

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[Music]

00:02:24

last ten seconds

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[Music]

00:02:28

five

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four

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three

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two

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one

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whoo

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take 15 seconds let me catch your breath

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the next exercise we're going to get

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into is going to be standing knee

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crunches

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we're going to put our hands on our head

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elbow to knees give it a bounce

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and keep it going

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[Music]

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now i'm adding this bounce to give some

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extra cardio of course you can just

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stand

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that's too difficult just keep it going

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[Music]

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[Music]

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here we go last couple seconds

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five

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four

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three

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two and whoo

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one there we have it we are flying

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through this routine next exercise is

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gonna be explosive lunges

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a killer plyometrics exercise you're

00:03:43

getting shredded and burning fat as well

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as building muscle in your core and your

00:03:46

legs you're gonna get down into a lunge

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drop the knee up come back down 22

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seconds each leg

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[Music]

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three

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two

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one all right switch up

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try to explode on that one leg

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three

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two

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one

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whoo

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all right it's only been three exercises

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and i'm already breaking a sweat after

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this next exercise we're gonna be

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halfway there coming up next we have

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high knee taps

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i want you to bring your knee as high as

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you can and alternate if you're a

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beginner you can do it just like this

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if you have more energy

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keep up the pace

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[Music]

00:05:12

breathe

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almost there keep it up

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[Music]

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here we go last couple seconds 10.

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last five seconds here we go five

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four

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three

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two

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and one

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whew we are officially halfway there all

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right so now we're gonna switch it up

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bring it down to the floor we're going

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to go for in and out

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switching up and now building some

00:05:45

strength and muscle in our upper body

00:05:46

and our core we're going to jump all the

00:05:48

way in jump all the way out go at your

00:05:50

own pace and of course if you're a

00:05:51

beginner you can make small jumps

00:05:54

whatever you do just don't stop if

00:05:56

you're feeling fatigued of course you

00:05:57

can slow down

00:06:00

but this is meant

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to keep a nice pace just as if you were

00:06:04

running

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so if you can

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keep up a good pace

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regulate your breathing

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into your nose out to your mouth

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and give those quality repetitions

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here we go we're almost there

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[Music]

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here we go last couple seconds

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five

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four

00:06:31

three

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two

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and one

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all right we are flying through this

00:06:36

routine we just have three more

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exercises the next one we're gonna get

00:06:39

into is gonna be side hops touching the

00:06:41

floor another full body killer we're

00:06:42

gonna start with our legs wide

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match up your feet go to the other side

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touch down match up touchdown

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[Music]

00:07:01

[Music]

00:07:10

keep up the pace

00:07:11

i want to keep that heart rate up

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[Music]

00:07:20

almost there

00:07:24

we go last ten seconds

00:07:26

[Music]

00:07:28

five four

00:07:31

three

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two

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and one

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whoo

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all right we're down to two last

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exercises we're gonna bring it back down

00:07:38

to the ground switch it up with some

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switching mounts and climbers we're

00:07:42

gonna take a push-up position bring one

00:07:44

knee to the opposing elbow

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switch

00:07:48

and pick up the pace if you can

00:07:50

really twist your body so you really

00:07:52

work your core in those obliques

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[Music]

00:08:00

let's go keep a nice good pace

00:08:02

really challenge yourself

00:08:04

[Music]

00:08:07

i really want you to push yourself see

00:08:09

how far you can go

00:08:12

don't give up

00:08:14

[Music]

00:08:17

these are the last two exercises i want

00:08:19

you to give it everything you got

00:08:21

last couple seconds here we go

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[Music]

00:08:27

we're getting into our last five seconds

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everything you got five

00:08:30

four

00:08:31

three

00:08:32

two

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and one

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all right

00:08:37

the last exercise we're going to finish

00:08:38

off with jumping jacks and i can tell

00:08:40

you i've been running and sprinting four

00:08:42

miles at least four times a week with

00:08:43

the weight vest on and i'm never this

00:08:45

gassed in the first seven minutes let's

00:08:47

go ahead finish strong

00:08:48

[Music]

00:08:51

squeeze your

00:08:52

core

00:08:54

give it everything you got this is the

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last move

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[Music]

00:09:02

regulate your breathing

00:09:07

we are not going to stop no matter what

00:09:09

this is the last exercise the easiest

00:09:11

one let's go

00:09:18

here we go

00:09:19

almost there last couple seconds

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[Music]

00:09:26

ten

00:09:27

nine eight

00:09:28

seven

00:09:29

six

00:09:30

five

00:09:31

four

00:09:32

three

00:09:33

two and one all right there you have it a

00:09:37

killer cardio session in my opinion way

00:09:39

more effective than just running on the

00:09:40

treadmill we're using high intensity

00:09:42

interval training unilateral movements

00:09:44

and way more muscle groups that are

00:09:45

actually stimulating muscle growth all

00:09:47

within the same amount of time now of

00:09:48

course running and the treadmill is a

00:09:50

great tool i do it at least three to

00:09:52

four times a week but if you don't have

00:09:53

access to a treadmill or the space to

00:09:55

run or just want to switch up your

00:09:56

routine and start making more gains and

00:09:57

i would highly suggest to start doing

00:09:59

this workout routine every day if you're

00:10:00

trying to lose weight get shredded and

00:10:02

burn fat so that's it for the routine if

00:10:04

you enjoyed the video then definitely

00:10:05

smash that like button we really

00:10:06

appreciate it and it helps our youtube

00:10:08

algorithm so that our videos are shared

00:10:09

to more people on youtube and to show

00:10:11

our appreciation if you comment down

00:10:12

below within the first 30 minutes you

00:10:13

always have a chance to win some free

00:10:14

thenx gear so make sure you hit the

00:10:16

subscribe button with the bell

00:10:17

notifications on right now so that you

00:10:18

never miss a video we post every single

00:10:20

sunday 8pm usa eastern time for more of

00:10:22

my content during the week make sure

00:10:23

you're following my vlog channel that's

00:10:24

youtube.com chrisheria and make sure

00:10:26

you're following me on ig every single

00:10:28

post i always do some type of giveaway

00:10:29

on there as well so if you want a chance

00:10:31

to be a part of that then make sure

00:10:32

you're following me on instagram and

00:10:33

i'll see you next sunday 8pm ufc eastern

00:10:35

time mad love peace out

00:10:38

[Music]

00:10:48

area music

00:10:51

[Music]

00:10:57

[Music]

00:11:03

you

Description:

join Chris Heria as he shows a Workout you can do Everyday To Lose Weight & Burn Fat. This fat Burning and high-intensity interval training workout is designed to get you shredded in the most efficient way. GET THIS WORKOUT ON YOUR PHONE: https://share.thenx.com/share/shareYoutubeWorkout/6721 Get the Music in the video made by Chris Heria: https://soundcloud.com/chrisheria FOLLOW CHRIS HERIA IG: @chrisheria https://www.facebook.com/unsupportedbrowser VLOG YT CHANNEL: https://www.youtube.com/CHRISHERIA Take your training to the next level with a Heria weight vest: https://chrisheria.com/ Follow THENX on Instagram: @thenx https://www.facebook.com/unsupportedbrowser Join our Events: https://shop.thenx.com/blogs/news (currently updating) Heria Apparel here: https://chrisheria.com/ BECOME A THENX MEMBER: https://thenx.com/ DOWNLOAD THENX Iphone App: https://apps.apple.com/us/app/thenx/id1192413645 DOWNLOAD ANDROID App: https://play.google.com/store/apps/details?id=com.sysops.thenx SHOP THENX: https://shop.thenx.com/ VIEW OUR EVENT CALENDAR: https://shop.thenx.com/blogs/news THENX BLOG: https://shop.thenx.com/blogs/news The BEST Calisthenics App, secret techniques, programs, and step by step guided tutorials tested by thousands of people to reach their goals, with the most simplistic systematic approach to learning any calisthenics move such as the Handstand, Muscle Up, Planche, with ease. And it's all IN HERE https://www.thenx.com/

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