(energetic music) - What's up THENX Athletes? It's Chris Heria. And welcome to another THENX video. Today I'm gonna be taking you through a quick and effective 10 minute cardio fat burning workout that requires no equipment. That's gonna have you
burning some serious calories and start giving you some real results. If you want to progress in
strength and endurance overall, then you're definitely gonna
need to be doing cardio. In fact, a lot of times people
may see very little progress even when they're doing the right things like eating right and working out because they're not doing cardio. Cardio is not only gonna improve your cardiovascular system but it's also gonna
improve your endurance, which is gonna build your repetitions, build more strength, burn more calories, and help you build more muscle definition. Which is why if you want
to see significant results you're gonna need to be doing
cardio on a weekly basis along with a good workout regimen and proper nutrition and rest. And the fat burning cardio routine that we're gonna be doing today is a perfect routine for anybody to do. It requires absolutely no equipment. And we'll be using exercises
that are really effective and that any beginner
can just get right into. And best of all, it only
takes 10 minutes of your time. So if you're ready to go,
all you're gonna need is to create some space and
then download the THENX app in the App Store or Google Play store. Open up to the YouTube workout section, you should find this routine then smash the like button on this video before we get started
and we're ready to go. We're gonna run through 10 exercises for 45 seconds with a 15
second break in between. So don't worry about
how many you're doing. Just worry about how
perfect you're doing them. And if you feel fatigued at any moment, my best advice is to slow down your pace but try to keep going and save
the break for the rest time. We'll be warming up
with the first exercise, butt kicks. (low intense music) Squeeze your core. You want to already start
regulating your breathing and getting into work out mode. Make sure you're touching
your heel every time. Give that a nice good stretch. Start waking up the body. (energetic music) Last 10 seconds. Five, four, three, two, and one. All right. Nice little warm up. Now we're ready for something a little more challenging with burpees coming up next. For those of you that are in an apartment, if you have bad knees and you can't jump, just do the motion. Come down, jump out into a push up, do a push up, come back up and stand up. You don't have to jump. For everyone else., you can do a jump. If you're feeling more explosive, bring your feet up. (energetic thumping beat) ♪ I hear your music ♪ (energetic thumping beat) Last couple of seconds, here we go. All right. There we go. Running through this routine. We're gonna bring down the intensity now with this next exercise, jumping jacks. This is gonna allow us to get a good steady pace without gassing out. Go at your own pace. Squeeze your core,
regulate your breathing. (low energetic music) ♪ I hear your music ♪ Keep it up, we're flying through this. (low intense music) Last 10 seconds. Five, four, three, two, and one. Whew. All right. And if you notice, all these
exercises are using our legs which are gonna help us burn
the most amount of calories. The fourth exercise, we're
gonna go for switching lunges. Now we're gonna get into a lunge position. For those of you that can't jump, go ahead and walk it out. Everyone else, explode. We're going go for switching lunges. (low intense music) ♪ I hear your music ♪ (low intense music) Last 10 seconds, here we go. (low intense music) All right, here we have it. We are halfway through
this workout routine. We have one more exercise on our feet and then we're gonna bring
it down to the ground and we're officially halfway there. But before we hit the
ground, we're gonna be going for squat taps, 45 seconds. Beginners, walk it out. Everyone else, explode. (low intense music) ♪ I hear your music ♪ (low energetic music) Last 10 seconds, here we go. Squeeze. Five, four, three, two. Last one. (breathes out sharply) All right. Now we're officially halfway done. Let's bring it down to the ground with switching mountain climbers. We're gonna get into a push-up position and bring your knee to your elbow. Remember, go at your own pace. If you're feeling fatigued, go slow. If you're still good, pick up
the pace, keep them moving. Regulate your breathing. Squeeze your core. Let's get it. (low energetic music) Make sure you're really
twisting your torso, working your core, your
obliques and your abdominals. (low intense music) ♪ I hear your music ♪ (low intense music) Last 10 seconds. Here we go. Five, four, three, two, and one. All right, let's take a little break. Shake that off. The next exercise we're gonna get into is gonna be shoulder to shoulder. I want you to follow along with this one. For this exercise we're gonna get back
into a push-up position. We're gonna touch shoulders. Both sides. Get your sides, both sides, your hips, your knees, and your feet. Keep it moving. Shoulders. Squeeze your core. Sides, hips, knees, and toes. Let's go. Keep your core tight, body straight. Knees, and toes shoulder, shoulder, side, side, hip, hip, knee, knee, foot and foot. Last 10 seconds, here we go. Five, four, three, two to the last one There we go. All right. Moving on to the next
exercise, seated leg kicks. Now I'm already dripping in sweat. Let's keep this going. We want our fingers facing forward. Feet above. You're gonna bring your knees
in and all the way back out. Pace yourself. (low energetic music) I really want a full extension. Every time you put your legs out, completely get your legs straight. Squeeze your core. It's gonna give you way better results. Get you a lot of stronger. Remember, it's not how many you're doing. It's how perfect you're doing them. (low intense music) ♪ I hear your music ♪ (low energetic music) Last 10 seconds. Five, four, three, two, and one. All right. Whew, let's go ahead. Stretch that off. We just have two exercises left. So we're gonna keep going strong. The next exercise we're getting into is gonna be seated leg flutters. It's gonna look exactly the same, but we're gonna keep our legs out and we're gonna alternate our leg flutters. Keep your core tight, legs straight, and breathe. Regulate your breathing. (low intense music) ♪ I hear your music ♪ (low intense music) Here we go, last 10 seconds. Hang in there. Five, four, three, two, and one. All right. We are down to the last exercise. I want you to give this
last one everything you got. We're gonna be going for bicycles. (low energetic music) So let's get down into a laying position. (breathes out sharply) Take a second to catch your breath. I want you to bring your knees to your elbows with a full extension. Go at your own pace, but give this last one everything you got Let's go for it. (low energetic music) ♪ I hear your music ♪ (low energetic music) Make sure you twist. Give it everything you
got, last couple seconds. Last 10 seconds, here we go. Five, four, three, two, and one. All right. There you have it. Killer cardio session in just 10 minutes with
absolutely no equipment. These are the same routines that I do, and I've been doing for
years to get the strength and physique that I have today. So congratulations if you got through this routine with me. you're on your way to getting shredded, increasing your endurance,
increasing your repetitions and building some solid
muscle and muscle definition. And the more you do this,
the stronger you're gonna get and to get the most out of this routine, you want to be able to do it
for at least three rounds. So run this routine back two more times and you should be done with
your cardio for the day while even building muscle
at the same exact time. So if you enjoyed this video then definitely smash that like button it really helps YouTube recommend
our videos to more people. And we really appreciate it. And to show our appreciation. If you comment down below of
any upload within 30 minutes, you're always gonna have a chance to win some free THENX gear. So make sure you're subscribed with notifications on so
that you never miss a video. We post every single Sunday,
8:00 PM USA Eastern time. And don't forget to get
this workout on your phone as well as full access
to our daily workouts, technique guides and workout programs that are gonna have you in
the best shape of your life. Download the THENX in the App Store or Google Play store and join the millions of other THENX athletes, changing their lives
and seeing real results with our programs right now. So again, thank you so much for watching. If you want to see more of
my content during the week, make sure you're
following my vlog channel. That's youtube.com/chrisheria and make sure you're
following me on Instagram. Every post I always do
some type of giveaway, so if you want a chance
to be a part of that, then make sure to follow me on IG. And with that said, I'll see you next Sunday
8:00 PM USA Eastern time. Mad love and peace out. (low energetic music)
