Complete 20 Min Fat Burning Workout | No Equipment Needed

[@cauamarcos_]

Workout: 0:39 - 45” in and outs 1:30 - 45” bicycles 2:33 - 45” jumping jacks 3:29 - 45” plank knees to elbows 4:33 - 45” squat side to side 5:33 - 45” no jump burpees 6:35 - 45” russian twists 7:42 - 45” high knee taps 8:37 - 45” plank up and downs 9:40 - 45” switching lunges 10:42 - 45” shoulder to shoulder 11:38 - 45” seated in and outs 12:46 - 45” butt-kicks 13:42 - 45” plank side to side 14:42 - 45” squat taps 15:54 - 45” push-up side to side 16:56 - 45” crunch reach through 17:45 - 45” alternating curtsy lunges 18:40 - 45” mountain climbers 19:42 - 45” plank alternating toe taps For best results, do it for 2 rounds every week, you can do it! Nice one, Chris

[@divecamera1972]

I was doing the 10minute fat burn daily, having weekend breaks & lbs have dropped off💪💪

[@topnotch710]

Thanks for the breakdown!

[@itskilmerr4027]

2 rounds every week means two times a week on a different day? Sorry for asking

[@cauamarcos_]

@@itskilmerr4027 you can do it for two rounds consecutively in a single day if you want but it can be done in different days as well

[@Amy_D_Cruz]

Thank you sir for this flagged timings

[@norbertmile5692]

That unskippable 20 sec ad just saved me

[@rubenaranda5257]

Same 😂😂 praise the KZbin gods

[@aryanraj3541]

😂😂

[@LondorPS]

Best 20 sec

[@Robloxian-ot6rd]

😂

[@flamingice4723]

Chris Heria is the only fitness influencer whose video will actually help you build muscle and get shredded, unlike these other bs influencer. Which is why I will always appreciate following and doing your workouts♥️🔥

[@jeremiefelix7596]

Muscle ..and STRENGTH! 😁

[@dexter9444]

Cus he works from his heart,

[@mischum2915]

What about Frank Medrano? Maybe, you haven't seen yet

[@cookie5415]

@@mischum2915 yeah, but Chris is able to narrate and talk you through it like a true mentor.

[@joshuaindrawis3223]

Nah bro he thinks this is gonna burn a lot of fat trust me going on a run will burn more calories then HIIT

[@stacattos]

Started at 220 pounds in the pandemic and now I am at 176 without stepping on a gym, all with this channel, awesome!

[@Elizabeth-jk4yj]

What's ur height?

[@stacattos]

@@Elizabeth-jk4yj I am 5′ 11″ ;)

[@Spike0000]

@@stacattos You're a tall girl...only an inch off 6ft....

[@Spike0000]

That's fantastic...you'll look like a middleweight now. You're my weight...I actually went up to 176lbs from being 168-ish lbs for years, but it's right for my height at just under 6ft....

[@pankajkumarsharma8467]

Do you follow only with workout or some other too

[@wornworn2878]

Dear Chris, in my opinion this is the best workout you have done so far. I love 20 minutes workouts, no repeats and a great variety and combination of exercises. I had to take extra rests but I had a lot of fun and the time was flying by. And the green timer was also great and the sound when the next exercise starts. This is the perfect workout for me.

[@nidhig2644]

I'm a surgery resident and I barely get time for exercise. Cannot thank you enough for how good your small workouts make me feel and how energized they get me. Also I feel it's just as effective as gymming or running without taking up that much of time

[@enlighten_me1912]

This is a killer work out. I had to take longer rests in between the different exercises but I made it. Gotta save this workout. Lets get it!

[@_anikwastaken_5121]

hey bro any updates?

[@arturomendiola7906]

I did his ten minute version until that became easy but switched from that one to this one definitely was hard 😅

[@arturomendiola7906]

@@_anikwastaken_5121u just gotta find out

[@jxyiscool]

@@arturomendiola7906 bro first i do 10 minute version than this one, trust me it give you 10x better results i saw a 2 pack after i did both of them and im not skinny im a bit chubby but i didnt see any fat after this bro keep trying and you will lose all fat

[@ryanromero3900]

These fat burning videos are the only reason why I was able to go from 190 pounds to 160 pounds, it stemed into calisthenics, then a gym, it truly changed my life

[@MasterVader512]

How long did it take you to go from 190 to 160 ? that truly the goal for me. Currently 190 with a lot of fat and want to cut to 160

[@ari1897]

@@MasterVader512 Don't worry about the length it takes you. Eat right, workout 6-7 times a week. Mix cardio in with strength training if you want to become lean

[@ace3019]

I found this channel when I was at a low point, people were teasing me about being chubby, even though I wasn't that fat. I felt like I needed to change, because they never will. I changed my mindset and lost over 20 pounds in 2 months with the help of your channel and your blog, and now I feel like a 👑. TYSM CHRIS HERIA

[@Sanusifitness]

Who Else realized Chris is pushing himself through the routine jst to keep us going.

[@marciajacquelinemyrie8407]

Since I’ve been doing your Thenx workouts my body has changed and my mindset too😊. Love ya, bro (58 year-old fan)❤

[@marciajacquelinemyrie8407]

Thank you so much!❤️❤️❤️btw, it’s morning here in Italy and I’m just about to get ready to do one of your workouts!

[@ManuchaoBosnia]

nice to hear that Marcia,keep working @@marciajacquelinemyrie8407

[@Pesco420]

I can barely do this routine at 25s each exercise but i can feel myself slowly getting stronger and used to each workout (some still harder than others). You're a natural teacher, thanks for sharing your knowledge.

[@_anikwastaken_5121]

hey can you give an update please? like how is it going and did you see any improvements or not?

[@Pesco420]

@@_anikwastaken_5121 Ive improved a lot actually. I'm able to do most exercises for the full 45s. My core strength has improved quite a bit, exercises from the Russian twists aren't as gruelling. I still struggle on mountain climbers which comes near the end of the routine, mostly im out of gas and do the exercise half speed. I do this routine 3x a week and always feel exhausted afterwards. How has your progress going?

[@_anikwastaken_5121]

@@Pesco420 it hasn't been a week yet but yeah i do it for 30-15 for now as 45 seconds totally wears me out. How much weight did you lose?

[@Pesco420]

@@_anikwastaken_5121 That's a good start! I did 25s for two weeks 3x a week, then 35s the following two weeks 3x a week until i could hit 45s each exercise. I haven't been weighing myself, only going off physical appearance i would have guessed an easy 20+ lbs. I started a plant based diet this year and ive noticed a massive improvement in weight loss and increased cardio. Im also taking protein supps which is helping with muscle recovery. I should mention i do his "do this warm up before every workout" routine 6x a week before the 20 minute fat burning routine.

[@_anikwastaken_5121]

@@Pesco420 so you do the warm up and this fat burning 6 times a week now? or you do just the warm up 6x a week and this fat burning 3x on the same week? do you go for only 1 round after the warmup?

[@axelelim7730]

Finished the routine 29 minutes with longer breaks in between, and I can barely move my body. Amazing all rounder routine for cardio, strength and building muscles. Kudos to you Chris.

[@mustafanemutullah6338]

Chris Heria is just a legend he has been helping me losing fat and building a six pack. Thank you so much for putting the effort making these videos for us:)

[@judofanatic.1565]

Time to get back on track, Thanks Chris, you’ve done so much for the community

[@3rosasnegras]

Let’s Go!!! 🔥 3 months & I got my body back… I really appreciate it Chris you’re the 🐐

[@user-fz5dm6wz3i]

With this workout only or with others?

[@3rosasnegras]

@@user-fz5dm6wz3i There are lots of them… But all of the stretching, warmup and workout exercises I do are from Chris, you can look them up on his channel.

[@pashashubko9612]

Just another guy changing his life. Forever thankful, THENX!

[@FranMorello]

I just LOVE how killer this is. At least to me it's like a game. First you can't finish it. Then you take longer rests. But in order to really do this non stop and not slowing down you'd need like a couple months of repeating this

[@iamspiritualtechnique4177]

Days/Weeks

[@ChristianGonzalezxo]

Thank you so much for the past 3 years man you’ve helped me get shredded and the body I love. I will do this as soon as possible later today and add it to my ab workouts also all from you. Good luck to everyone out there for the heria apparel giveaway !

[@mythzzzz9806]

THANK YOU FOR ALL THE GOOD CONTENT! You have teached me very much about training and have kept me motivated for a long time. My father died 3 weeks ago and i am just 15, and your videos makes me focus on other things so the only thing i want is to thank you for everything.

[@PedroAlves-cj3ej]

Thank you Chris! You made me through the lowest point in my life. Now I have the connection back between mind and body. Keep up the great work and keep on inspiring people to feel better about themselves. Cheers from Portugal!

[@boeingflyer461]

Hey Chris, I've been watching your videos since about February this year. You have put me through many challenges, through a journey that changed me from a boy that's incredibly insecure about his looks to a guy that's proud to have a defined six pack. I just wanted to thank you a lot for uploading what you upload, and I'll be sure to continue doing your workouts. Stay strong!! (Apologies for grammar mistakes, I'm from Poland)

[@Dhruvrocksta]

You're my biggest motivation in life...just because of you i started working out a year ago & now i am living my best time of my life.

[@ferrykurniawan4460]

Chris, i am 35 years old, 61kg, 171cm. I had very little experience with gym. Been in gym for 1 month, and also i try to follow your routine. Especially the 50 push up every day. Last week i won arm wrestle against 72kg colleague (we fought only 1 round), then no longer than 5 minutes later i fought a 78kg (i won first, but i lost the rematch), and the next day i won against 67kg (i won 2-1). You cant imagine how that has been affecting my self confidence until today. I give the credit 70% to the 50 pushups you asked us beginners to do every day. My agenda now is to be able to handstand.

[@PigadongPobre]

Wow

[@ferrykurniawan4460]

Before i found Chris' video, i am already familiar with doing pushups.. - for 1 set of 10 reps 🤣 Trying to do 100 is a bit too much, but 50 in the morning (with break every 15 or 10 or 8) is manageable. Then i do it again in the evening in gym.

[@bgplaer4088]

Chris, you inspire me to train harder and harder to get good results! Thank you so much!

[@sage_morei]

Training along to this dozens of times has vastly inflated my perception of just how much Chris loves crunch reach-throughs. Guy keeps talking about it

[@dogwalkerberfin]

super intense workout, just what i needed for a full body burn got me in sweats dripping, thank you Chris Herai for this session. :)

[@DevarshSharma]

I started following you after the pandemic was going down, I was 76.5kgs but right now I am 59kgs in one year and after watching your daily routine I created my workout plan which is 2 hours and I go all out moreover it was nice to see you are in boxing as I became blue belt in shito-ryuo karate a month ago. I am after gaining stamina and strength since the beginning I consider fat loss and muscle gain as byproduct. 🔥🤩😁😁. Arigato 😁😍❤

[@DingasPro]

Yo...this workout not only burns fat, builds muscle and strength it also improves your engine. Rare to see influencers like Chris on youtube where the workouts ACTUALLY work and give positive results! Your workouts ROCK dude! Much love to the calisthenics community from Mozambique ❤

[@aidangjy]

Thank you so much, Chris Heria! I do this workout every day and it makes me energetic. It gives me the strength to do everything I want to do in life, pushing me to pursue my dream.

[@sumanchatterjee7273]

Only two times a week max... Everyday will result in muscle loss

[@zacvdm8961]

Im Soooo looking forward to doing this. I love the 20 minute abs workouts, because it's the perfect amount of time for me. Thanks again so much Chris. Mad love🔥🤘

[@Mcenzie-K]

What a timing , today I have cardio was thinking to do something else and here he is dropping another cardio routine going to start right now👍

[@Lily-gz3ip]

This video is FIRE!!!!!!! I love getting stronger day by day with him among with other influencers!!!! Working out must be part of life.

[@GIVEN_U]

OMG Chris! This is why I've been following you for over almost 5 years now.

[@imruimiguel]

Let's goo, another workout. I may not even do the video right away, but I love to "feel you online" bc I get super motivated, ALWAYS! ❤🔥

[@unnikrishnan9284]

You motivated me a lot, your workouts are the best, love it ❤️

[@christopheranderson149]

Omg that was a beast and I used to do just one round omg I smashed 2 round and I’m drenched in sweat and I feel great I’m proud of myself but I thank you Chris for always giving me that motivation and not expecting people to do to much just what they can handle. I feel fitter and stronger big respect to you and keep the great content coming you always inspire me

[@VLITES]

I’ve been doing KZbin workouts for a year and this one is the best fatburn of all workouts.

[@ManuchaoBosnia]

did you lose weight ?

[@jyotsnarani6014]

I am doing this workout since 26 days and I am very happy with the results.Thank u Chris❤

[@RM-gk1sn]

How many times a week??

[@yanijuarez2118]

I fucking love this guy, he's helping me burn off fat and I'm noticing physical changes although they are subtle. plus him doing it along with us makes me feel like we're both pushing and aching together. you're the man Chris, sending love from The Bronx NY.

[@masterskater256]

He motivates everyone and has a good vibe

[@harshitsharma9840]

Chris is simply the best in the business. A complete legend 🔥🔥

[@OFFICIALTHENXSTUDIOS]

🙏🙏

[@rubenvilla2224]

Your workouts started me on my current fitness journey a year ago (during the pandemic). With the help of your videos and my coach, I am now the strongest I have ever been. Thank you for the videos. Keep them coming 👍🙌🔥.

[@maegisfriesen7410]

Good cardio workout to get tired!!!

[@aldenjones6393]

Hey TheNX you guys are amazing I’ve been following you guys for a couple years and you have truly been motivating. I do have a couple questions tho when it comes to training with an injury that hasn’t healed in over 3 years. Appreciate all that you do , much love.

[@vinyou2290]

Bro definitely gonna do this haven't trained for muscle up and not done your 500 abs rep chalenge for 3 weeks. Let's burn fat

[@jeankoch4375]

I couldn't do.them.all.BUT I felt strong he is the best.Grateful for his videos .

[@johnrobertson7346]

Thanks Thenx and Chris for the workout!

[@Moth_Technician]

Let's get it thenx athletes! Perfect timing. Just got home from work.

[@AnujKumar-pv4qg]

Hey Chris all those days you weren't uploading any video i was drinking sparkling water and breathing air....was really difficult fro me but since now u r here i am gonna make

[@Az1zdev]

Hi everyone, I'm doing these exercises twice a week, twice back to back.

[@elijahkirkland2946]

Aye hope all is well feels like it's been awhile and i can't wait to do this workout and it's Monday's now let's gooooooo

[@NidhiSharmasClasses]

The best thing about these exercises is that all you need motivation and dedication nothing else. No heavy equipment and no time pass things like other fitness influencer. Thanks Chris❤️

[@zshinobi7451]

Just recently bought the membership for the heria pro app. I can alreaady feeel my strength leveling up and as a 14 year old teen with a lot on his ass, the app really develops discipline and helps me train alongisde my school work. Highly reccomend the app membership to everyone, I can tell just from the programs how much I will develop as an athlete. Thanks chris preciate u

[@OFFICIALTHENXSTUDIOS]

🔥🙏

[@danialaiman5365]

Really not in the mood this week, but with your new vid i'll keep on grinding!! 🔥🔥🔥

[@jesuisshirley0716]

My winter hoodie is all wet now 😂 so is my hair, my arms and my body. My winter pants are also all drenched. Found out it was a big mistake to do this in any long sleeves at home ! I should try doing it outdoors next time in the cold 😅😂 BIG THANKS CHRIS❤u’ve helped me a lot ! The last word i spat to this video was “dont say that , i hate u”😂 feel desparate everytime i heard almost there because it always means : 1- im not yet done (temporally) 2- im actually done (physically)❤😂 Thx for pushing us ! U r a great coach🎉

[@unitedsteaks8092]

I have been training with this video for 1 month now. And I definetly have seen results. First abs beginning to show and allround i have more muscle in general thanks Chris i will continue my Journey

[@commentercommenting6963]

Wouldn't be where I am today without u Chris, I used you as a stepping stone to stand on your shoulders and elevate myself through you. You carried me to make me better. Thank you. Been doing your workouts for two years now and I'm stronger than ever.

[@YeiDCalle]

Chris Heria motivates all of us . Lets go 🔥

[@nikoskelesidis5007]

Chris helped me lose 24kg and also to build a lot of muscles... appreciate you man 🙌🔥

[@4realmehrdad]

Day 3 done. Had focus issues but will work on it to solve this problem.

[@ZeroMilk]

Ha!! This is *exactly* what I need now that I just finished absolutely blowing up my macros every day of my vacation this past week 😂

[@vinicius-jy6cx]

so happy that now he puts the exercises i think are more difficult in the beginning so i don’t quit doing them at the end lol

[@mmkchi]

It's been a long while. Finally, new video.

[@lickma8416]

Bro this guy's workout is dope

[@SantoshPandey-lv8ud]

I love old Chris than now Old Chris was amazing and his hairstyle was awesome

[@ronaldoaruquipanao2019]

hello chris greetings from BOLIVIA, you are an inspiration for all, very good video to burn fat, gain muscle.....

[@christianvilla2862]

Thanks bro you motivate me so much! I’ve lost 20 kg with your workouts and now i’m getting stronger, so thanks again🙏🏻 respect!

[@gabybaby]

Great workout 💪 you motivate me and many others immensely on our workout journeys. Thank you!!!

[@gabybaby]

Thanks

[@sliimetown5387]

Amazing video. Just got it done with 30s and 30s since I'm a beginner. This will be my 3 days a week routine to get started with my fitness journey

[@adamkraus3056]

I only last 20 secund but i do t give up

[@marianochirico7516]

Chris Heria is a beast. I’ve been doing many different workouts for awhile and his test me and push me to new heights. Definitely recommend to anyone looking to build muscle and shred fat.

[@varkxx]

Chris can you please make workout plans for different skills It'll help many of us who're beginners Because we don't know what strength should be focus on and how can we increase our particular strength

[@LuisAlberto-ex7hz]

thanks for the video, Chris! I think the other clock you use is better because this one is hard to see for his color.

[@thePrinceOfPurpose]

I’ve been following this video for months. Now I am a NASM and NCSF personal trainer. It’s the best workout hands down.

[@razgranot6341]

Every video better than the previous one💪💪💪

[@MrJack-ii3dm]

Floor wet with sweat

[@danielakessler5851]

As a military special operator this workout maintain combat readiness and Essential physical training warfighter skills,,!

[@ZWarrior89]

Cool! I'll be trying this tonight after work! Pretty pumped! Thanks, Chris!

[@michaelwilliams949]

Yes Chris let's go! Have a cold atm but will hopefully do this in the next day or so 🤧💥💪

[@christopherakaninja3878]

Some of these moves I use as warm ups to what my plan for the days workout will be!

[@saparovakbar6313]

Bro, thanks to your training, I'm motivated

[@getrudekhumalo5649]

Bro We Ready For The 1Hour Full Body Workout .. The Ultimate One . Let's Get It.

[@iamspiritualtechnique4177]

No equipment

[@katenhydris1226]

Chris’ videos and Jeff’s videos are the only ones I follow that actually get shredded toned and building muscles!

[@ayushbhadauria4099]

I am 14 years old and 64 kg and i started doing your workouts around a month ago and I am already felling that strength and stamina in me 🔥🔥💪🙏

[@JustGav86]

U got abs?

[@ayushbhadauria4099]

No but got hard core

[@JustGav86]

@@ayushbhadauria4099 aight

[@Sosok.Aizena]

It was the best fat burning and also cardio workout in this routine I realized that I need to steadily switch to it from the "Complete 15 Min ABS Workout" that came out recently I have been following you for a long time and try not to miss a single workout from you Chris and did more the emphasis on ABS training and did everything as you said with all the approaches and conditions to achieve great results and, as always, the result in a year and a half is clearly visible and I am very pleased with it, for which many thanks to you Chris ❤️🔥 But after this tough routine, I sweated a lot and was able to master only one approach, but completely without any fouls, it’s not bad, but the breather let me down and I wouldn’t be on the second approach, so I realized that I’ll switch to it for about a month, burn even more fat and also normalize my breath! 💪🏻

[@cornondanob6722]

another workout, nice, can't wait to try it

[@qigongathome]

I love Chris Heria his workouts. Every two days I do a Heria abs 2022 training and I am doing it consistent. That's a big change for me. I will try this workout today to. Thank you for these effective trainings.

[@eternallymellow]

Right, imma get on the grind. Imma track my progress on this. Wish me luck! (I'm restarting after a year cuz I failed last time, hopefully, I will actually do it this time.) Starting weight - 95.25g Day 1:

[@spiceydice6968]

ay bro drop an update

[@mchanc]

My man drop an update

[@lukasparrish6463]

Update us, keep at it!

[@Momomordo]

Update brutha

[@_anikwastaken_5121]

bro ded

[@ochalfbreedotaku5549]

Still the best fitness influencer

[@sakithanavod9289]

Thank you chris, you are the best instructor ever 💪💪

[@darijemilosevic4293]

Hiit just always hits different🔥🔥

[@diogogarcez]

Thank you Chris, this helped me through hard times and its still helping me!

[@nicos.1354]

Yeah, just at the right time for my current vacation 😎😊

[@mariusmitschele894]

I’m new to Chris’ channel and was super happy to find the video : do this 7 min routine every morning, then I found: do this 10min - ok and now this 20 min video. The worst thing is that ur almost dead after 1 round . THE HE SAY NOW GO FOR 2 MORE ROUNDS 🤯 I don’t know what he has , but never in my life someone motivated me that much by just watching video. He really deserved it , best guy on YTFiteness

[@peaceWorker77]

keep sharing your videos with your followers. I wish you good health keep going

[@sanebrain3083]

Love it chris now I am going to change my cardio with this exercise.....👍👍.a request chris plz give a full back workout using hanging bars 💪💪..

[@larry6978]

I've been working with the routine about two years I love it, chris heria is a house hold name, one love from Trinidad 🇹🇹

[@shekhar03066]

Day 1 : did it till 13:44 with some extra rest midway. Day 2 : doing it after 8 days but did weight training during other days. I did it till 14:40. While typing this i feel i can do more after a break but i will not i guess. Gonna break that next time.

[@ruthvikn7812]

Good shit bro 🔥 Honestly thats really good for a first timer

[@shekhar03066]

​@@ruthvikn7812thanks bro! But I have been working out from a pretty much time but inconsistency has been a major factor. I was on a break for last year and started this year and has been 50 % consistent with weight lifting and not cardio.

[@user-uy1wo2pt2u]

Hi Chris)Im always use ur trainings,and im really like them.Keep up the good work

[@jacquibeautyandwellness]

For some very positive reason, this workout went by the fastest out of any other and I was able to finish it in full ( even with a few modifications ) really great, full sweat by the end. 🙏