I Lost 20 Pounds in 2 Months with 2 Full Body Workouts

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Get ready to conquer your next Hyrox event with these five essential cardio workouts! In this video, Josiah Novak, founder of The True Transformation, shares his tried-and-true methods for preparing for a Hyrox race. Whether you're a seasoned competitor or a beginner, these workouts will help you build endurance, improve performance, and achieve your fitness goals.
Chapters:
0:00 - Introduction
0:01 - Overview of 5 Cardio Workouts
0:06 - Background: Josiah's Hyrox Journey
0:10 - Struggles with Running
0:12 - Figuring Out Hyrox
0:17 - Goals: From 1:40 to 1:13
0:21 - Goals: Finishing and Improving in Hyrox
0:27 - About Josiah Novak
0:30 - Transforming Lives with The True Transformation
1:01 - The Three-In Method
1:19 - Setting New Challenges with Hyrox
1:31 - Anyone Can Do Hyrox
1:45 - 5 Cardio Workouts Overview
1:57 - Importance of Warm-Up
2:06 - Cardio Workout #1: Low-Intensity Aerobic Running
2:32 - Finding Your Anaerobic Threshold
5:57 - Cardio Workout #2: Threshold Repeats
7:53 - Cardio Workout #3: Cross-Training
9:02 - Cardio Workout #4: Aerobic Base on Stations
11:02 - Bonus Cardio: Intervals on Stations
12:46 - Cardio Workout #5: Compromised Running
14:18 - Running Your Race
14:48 - Free Guides and Next Steps
15:17 - Conclusion
Free Guides:
For more help with your Hyrox training, download our free guides:
3M Fitness System - Three key steps to transform your body and life.
Hyrox Mastery Freebie - Basics to understand and excel in Hyrox.
Links:
Check the description and the first comment for links to download the free guides and to learn more about The True Transformation.
Call to Action:
If you found this video helpful, please like, comment, and subscribe to the channel for more fitness tips and strategies. Life moves fast, Make It Count!
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[@JosiahFitness]

check out the True Transformation 3M System: www.truebodytransformation.com/offer-sales-page-page

[@Killermike2178]

I like to do trucking, or walking on treadmill on the max incline setting at a decent pace of 2 mph with a 45 lb rucksack on my back! I do this for 30 minutes a day, 5 times a week, during my cut. When I start my bulk, I'll cut it back down to 10 minutes a day, 3 times a week, strictly as a warmup exercise before doing some of these compound lifts. I like to do the first 3 minutes of my truck workout keeping my hands off the handle bars to really get my body going. Thanks for the tips on these workouts, Josiah!

[@JosiahFitness]

Sounds like a dope routine.

[@tedxlasvegas345]

Josiah - You are unequivocally relatable as you are knowledgeable. Thank you for your decorum, energy, and example! #QuadGameOnFleeeeek🎉

[@JosiahFitness]

This compliment made my day. I appreciate that. Just out here spreading as much truth and help as I can.

[@gofasters1]

Love it, thx for the video.

[@JosiahFitness]

Appreciate you!

[@calsherwood2452]

I absolutely love this video. 🎉 thanks for your content and thank you for being the fitness enthusiast that you are, it’s appreciated. 🎉🎉🎉

[@JosiahFitness]

Truly appreciate you brother. Glad these help

[@projectkilljr3599]

Great content I am trying to get back into working out and just really need a starting point I have gained a ton of weight and I work a lot and just need some assistance getting back into

[@jayharp919]

Great Content as always!

[@JosiahFitness]

Hey I really appreciate that. Anything you’re working on that I can help with?

[@jayharp919]

@@JosiahFitness I get much help from just watching your videos. Always a thumbs up 👍 Appreciate all the great content 💯

[@NONAME-ut6vb]

Can you do a barbell or dumbbell lower body workout for women

[@JosiahFitness]

All the workouts I make will work for women. I promise.

[@navedkhazi652]

I just stumble upon your cannel. Please keep making vidoes on nutrition sleep and how can we do it naturally

[@JosiahFitness]

For sure.

[@BeDangerousGroup]

Good info. Thanks! (Side note: that music while you are doing your reps is a bit much. Maybe tone it down a bit. Great content, though 👍👍👍)

[@JosiahFitness]

Appreciate the comment and thanks for watching!

[@chrisdonnell2575]

What was main diet while working out like this mostly keto like low carb, moderate fat high protein I'd guess as most are recommending that now and I'm doing it as well with great results. Last 10-15lbs before abs visible seems to be the hardest. Had to give up alcohol completely.

[@santhoshtravelz07]

Suggest a Six intense hardcore workouts plan for a person who has enough time & for a person who is being training for years

[@JosiahFitness]

Sure. We can make that happen

[@chrisdonnell2575]

Basically giant sets right no rest combo weight training/cardio through no rest. I was considering doing lighter sets 12-15 bench/shoulder/weighted pullups/squat/deadlift/belt squat/leg curl/extension hanging crunches and repeat.

[@JosiahFitness]

Always want to rest if you’re aiming for muscle hypertrophy and muscle maintenance. Rest is key.

[@chrisdonnell2575]

@@JosiahFitness Got you but talking about giant sets so my chest is resting while doing shoulders/backs/legs probably 5-6 mins of rest before getting back to it. I often do this when just doing shoulders/chest will bench do battle bike for a min, a min of hanging leg crunches, maybe something else non chest related and then back to chest. Burn a lot more calories and I try to get HR down

[@JosiahFitness]

@@chrisdonnell2575 yep that makes sense

[@chrisdonnell2575]

@@JosiahFitness Yeah I'm focusing on deep range of motion and strict form. Cut my squat from about 275 as I wasn't going deep enough down to 95lbs and now working back up did 155lbs for 10 reps slow and pause a second at bottom. Got the Rogue 15 degree 30 inch squat wedge and it helps my ankle mobility issues. Realized I was lying to myself and not going all the way sometimes 1 inch from parallel and I think on later ones maybe 2-3 inches. Just started over from scratch but it feels good and legs burning.

[@Coach_Belton]

🔥🔥🔥🔥

[@nagolwahsrek929]

Ab day be awesome bro 😊

[@jaweriamirza6300]

Fat loss video please

[@JosiahFitness]

I’ve made a lot but I’ll make more for sure

[@CaptainA350]

Has anyone heard of a country called Boljaria?

[@MiJonz626]

Clickbait. Never understand the hate on CrossFit but yall are quick to push Hyrox. Tell me you know nothing about CrossFit without saying you know nothing about CrossFit. Fitness is fitness. As long as people are getting healthy and improving their lives. Why does it matter what form of training they do? But I digress. Keep helping people

[@JosiahFitness]

Hyrox isn’t being pushed as a way to get in shape. It’s a sport. CrossFit is awesome but it’s not ideal for someone who’s untrained and needs to get physically healthy Of course there’s always exceptions to the rules. Thanks for your comment. And hopefully see you at a WOD one day (or a Hyrox )

[@MiJonz626]

@@JosiahFitness I hear you. I do disagree with it’s not ideal for the untrained. If you have a good coach that prioritizes proper form and the individual current fitness level, anyone can do it. I get flustered about it because everyone that’s never done CrossFit or been to a real box always try to bash it because they saw the games and/or heard other bro-gym influencers or trainers talk about how unsafe it is or it’s not real fitness. I’ve personally witnessed people grow from -0 experience in a gym of any fashion and within a few months of consistency and trusting their coaches come off BP meds, drop crazy weight, get full mobility back, you name it. But when there’s the negative stigma about “butterfly pull-ups” and “handstand walks” by conventional trainers that probably lost business. So they bash without having facts. It’s just a bad move for the fitness industry as a whole and ultimately preventing people from getting healthy for good. But I appreciate your stance and I invite you to go to a local box and just see for yourself if you haven’t. Great content though. Keep up the work bruh!