Replace Treadmill With This 10 Min HIIT/CARDIO Workout

[@josepmaor4085]

I lost 30 pounds in 3 months with your workouts and for the first time in my life I have actual abs! God bless you Chris

[@xavierlittlejohn8157]

Hey bro you have tips? Like what workouts and how many rounds would you be doing?

[@josepmaor4085]

@@xavierlittlejohn8157 Of course, glad to help. Since it's quarantine and all the gyms are closed, I haven't been doing much other than cardio. So my routine was doing his 10 min home workout for 6 pack abs and fat burning workout. I would do this workout twice and then I would go out and run for 2 miles before I ate breakfast. I did this 4 to 5 times a week. Diet is key too and I had usually oatmeal for breakfast, high protein lunch, some healthy shake for a snack in the evening, and then I had a relatively light dinner. But if you are genuinely hungry, don't hesitate to eat something. I followed this and I went from 210 lb to 180 lb. My new goal is 170 lb but I have to put in more effort too. Good luck!

[@momsspaghetti4504]

@@josepmaor4085 how do you have abs at 180 im 182 and still skinny fat as fuck🥺😭 good job still tho man

[@balthierludenberg7119]

@Islam and the life here after what does your diet consist on?

[@abbyferrer7415]

Hey bro which workout videos did you do from him

[@m4lwyr]

"if youre an absolute beginner, you can go ahead and squat side to side" Me, someone who's worked out for over 4 years: Side to side squat it is

[@cheriedavila72]

Def feel you on every level I totally did the same and it’s been two years since I’ve been working out lol... My legs were def in pain I felt every muscle work haha 😂

[@mariangelesarrabal7649]

JAJAJAJAJA

[@sheridanamista4200]

Literally can relate. My leg are so sore lately, probably it just an adapting phase because I switch my rest day but still it hurts, lol

[@justinobuscape7031]

I'm 6'1 and a half, 260 pounds... let's just say that one or 2 of this challenges was changed to a 45 second planking 😅😅

[@vicentecastillo8352]

i love squats

[@lyh01]

I didn't skip KZbin ads for the first time because I needed extra rest time

[@ambc5835]

LOL! Me too. I'm ready with extra water for next time!

[@karanparmar4754]

I just download the video ,that way i dont have any disturbing ads ,no reliance on network or internet. Plus easy to find n manage the video

[@mikolee6921]

Soooo me!

[@normanmondoh5516]

hahahahaha

[@turdlefrog]

😂 😂

[@vinhkhatran]

i did this about 3-4 times a week from January of 2022 till summer ends(which is September), until now, i lost total of 9kg(about 20 lbs, i did gain some muscle mass too), along with calorie deficit, to me this is the magical start of my self-improving journey and I'm grateful

[@manuchao91Bosnia]

Excellent,i m so glad to hear that.Chris change my Life also

[@prateekkhatana566]

Me before workout: love u chris Me during workout: hate u chris😭 Me after workout: thanks Chris 😀👍

[@mayukhdatta9194]

🦁

[@angelas888]

Same😂

[@prateekkhatana566]

@@angelas888 yeah😂

[@prateekkhatana566]

@Josue Ordonez yeah, maybe i am 😂

[@prateekkhatana566]

@Josue Ordonez yeah, and look at you. Talking to a pathetic simp, now I'm thinking how miserable your life is...

[@RizaldoMullings]

Idk what's more impressive. His form, physique, tattoos, or the fact that he did this in Vans.

[@ivanfredoo5863]

The fact he did this while talking

[@shawnd980]

You think a neck tattoo is impressive? He looks like a homeless bumb who just stepped out of a garbage dumpster.

[@vminmotivationalcurve88yea64]

@@shawnd980 well, he just looks homeless then but is rich asf And he's still physiologically superior.

[@slowtyper95]

Is Vans actually comfortable for workout?

[@RizaldoMullings]

Shawn D I see someone is still in the 19th century

[@devinpandy7572]

Retired Army Veteran, here. After 6 years of relative inactivity, it’s nice to have this workout at my fingertips. Good indicator of just how out of shape I am and how much good even a simple workout can do, and reminds me how much I used to love working out and how much better I feel when I’m in shape. Thank you for this, Chris!

[@karandullet380]

Aur pandy shab khy haal chal

[@ironwoodbusted6148]

Thank you for your service

[@iiReTr0Z]

Bro army veterans are so freaking badass

[@Emma-cc1yn]

Tysm for your service!

[@EjectoSeato333]

After reading all comments and getting inspire by all of you. I decided to wake up at 4am to do this workout. I normally wake up at 5am to get ready for work. This was tough, I probably did half the reps because I couldn’t move at his pace. But certainly did see through the finish line. One day I’ll get faster. But for now it’s slow and steady. I might try this at night as chris said about the overnight fat burning stays active even through sleep. That sounds very intriguing.

[@eleusys]

Careful REM sleep is vital

[@nehooper59]

@@eleusys you already burn calories in your sleep and if you get enough rest you will fall into REM sleep, not sure what the warning is about?

[@aadoyt]

Progress report?

[@zaini9715]

@@nehooper59 I think they meant don't lose too much sleep.. og comment mentioned getting up earlier so. ik i'm a year late but oh well :3

[@andreiabdulov550]

Cool How is it going man? Are you getting faster now?

[@rachaelip8796]

2:34 high knees 3:30 mountain climbers 4:29 burpees no jump 5:28 high side plank raises 6:34 russian twist 7:31 switching lunges 8:34 push up side to side 9:33 jumping jacks 10:30 in and outs

[@rezha1999]

You forgot 11:30

[@diwakardany9151]

Thanks man

[@makavelli3094]

@@rezha1999 thanks

[@khilielbullock8509]

🐐

[@sammoeditz8849]

200th likes

[@raminhos]

Im still trying to take a breath... and I ended the workout 2 months ago

[@tiagosantos9124]

Vê um jogo do nosso Benfica que isso passa... ou não 😣 um abraço, Raminhos!

[@fabriciobarbosa1678]

@@tiagosantos9124 kkkkk

[@fabriciobarbosa1678]

@Tyson Alonso congratulations, I don't care

[@stxrry.bobamilk]

@Tyson Alonso And why would anyone do it?

[@diogomachado5510]

Tu és skinny raminhos vai maze liftar

[@doomshroomsss]

I lost pounds, from 164lbs down to 140lbs for a month now doing this workout. Still working on with love handles. Thanks Chris for inspiring me!

[@mojojojo3535]

Thats great!! How many reps did you do in one day of this workout if you can share some info?

[@priyaroy6519]

which other workouts did you do please share

[@doomshroomsss]

I do some basic stretches pre and post- workout. Then do 3 sets in the morning, another 2 in the evening, 2 hrs before going to sleep. Sometimes I alternate between these HIIT-CHEST-ARMS-LEG-ARMS-HIIT-REST DAY in a week. My man Chris' videos helped me a lot and now I am maintaining my 130 pounds of weight which I think is good for my 5'6" height. Lots and lots of water and good rest of sleep helps a lot as well.

[@heebbasalman5703]

@@doomshroomsss did you change your diet at all?

[@doomshroomsss]

@@heebbasalman5703 I lowered my carb intake a lot. As an Asian myself, I had to cut off my rice intake from bowls of rice down into like a quarter only. Lemon and ginger juice helps as well

[@chhavichadha5752]

I have been using weights for a year now but the way he makes me fight for life with these exercises and how I feel more powerful than before is amazing .. seeing the sweat on me just makes me wanna train more

[@stevecarranza212]

High knee runs 45sec 2:34 15sec rest Mountain climbers 45sec 3:30 15sec rest Burpees (no Jump) 45sec 4:30 15sec rest High side plank 45sec 5:28 15sec rest Russian twist 45sec 6:32 15sec rest Switching lunges 45sec 7:31 15sec rest Push ups side to side 45sec 8:35 15sec rest Jumping jacks 45sec 9:35 15sec rest In and out 45sec 10:30 15sec rest side to side jumps 45sec 11:35

[@Idontknowhoiamanymore]

I love when people post the times. Thanks Steve

[@tanyajindal1089]

B

[@spiritualgamer5050]

K im kool lm kool n kl n nc

[@jormungandr999]

How many rounds? 3 as usual?

[@geornogeronimo7429]

@@jormungandr999 just once

[@alanamarie7114]

This is my first time doing this exercise and I feel like I’m fighting for my life. I lost my grandma back in December I was going to go back to the gym that week after she passed and I just couldn’t. The past couple of months have been awful on me mentally and physically. I am in a deep depression where I want to sleep most days, my head and body hurts and I just want to stop trying. I’m also unemployed because of the pandemic and I’ve been turned down so many times for countless jobs over the passed year. Even if it’s a small start back to my regimen (I have asthma and poly cystic ovarian syndrome I’ve got to fight with) I’ll do whatever it takes! I work out in the evening because I literally feel faint when I wake up and need to boost my blood sugar before doing anything.I have to feel good about myself and take care of the body God gave me. Here’s to the return!

[@bananaman287]

Hope you're doing okay, Alana. God bless you and strengthens you!

[@foreverjoshii]

I hope you doing well bless🙏

[@evanbondurant5591]

You got this!

[@abhishektodmal1914]

The fight will be no match for the warrior, Alana. You indeed have a big mountain to climb. I wish you strength, and hope, and faith. Keep up the ascent, is all I can say. There's a fantastic view just in sight. Choosing to fight is the sign of someone grateful for life, this one life that we so luckily, against such odds got bestowed upon us. I can't put myself in your shoes and feel the pain you must, but I wish to say I'm with you. May God Bless ! Working out definitely gets your mind out of the couch. It seeks to wander in its natural state. I believe you must let it :) Lots of love, Alana. And a lot of strength. 😀

[@ricardogutierrez6535]

No lie eat garlic in the morning with honey your body and mental wi thank you besides the exercise!

[@beamerboi9574]

I’ve been doing this workout for 2 weeks and I’ve lost 7 pounds 🙌🏾 Update: [Dec,20,2021]- I used this workout 2 or 3 times a day to drop 20lbs so I can join the US air force and now I’ve been in for some months but even tho I made it in I still use this exercise as part as my weekly routine I highly encourage doing it!

[@BigBaibars]

Any update now?

[@omarmessi2730]

Following

[@steve9886]

so this is definitely worth trying?

[@blockbasher6475]

Basically any cardio is good for you, so yes - but if you want to lose weight its really just calories in < calories out

[@TheEDOmi]

Theo I’ve been doing this workout for a few weeks now as well as some strength training. This workout is the main reason I’ve been losing weight so rapidly. 10/10 would recommend.

[@micheleruju5990]

I agree with all you said in the intro about burning calories with an intense workout. Although exercise is not only about burning calories. Suffering of diabetes type 1 since I was 9 (46 now) basically forced me to workout everyday since back then to keep my blood sugar level under control. And here is what I learned: endurance (or call them aerobic/cardio whatever) workouts produce lasting benefit on my metabolism that I cannot achieve with any type of strength workout. I'll make an example: going running for 40 min at a pace of 2min 30 sec/km in the morning allows me to reduce the rapid insulin intake at lunch of 25% for the same amount of food and keep my blood sugar level stable through all the evening and even at nighttime; on the other hand a 40 min strength morning workout including 100 push ups, 40 pistol squats, 30 pull ups, 30 hamstring curl, it would have definitely great benefit on my blood sugar for the next 3~4 hours but it doesn't allow me for example to reduce my insulin intake, so the benefits are more limited. A friend was suggesting that mitochondria improve their capacity to absorb sugar/fat and convert it into energy with lower insulin level thanks to cardio workout. Personally there's nothing that works as well as running, at present day, and I tried swimming too but its benefit is not as lasting as running one. Please let me know if someone has similar experience and which workout you feel works better on your metabolism and how, I am curious about it. It fascinates me the mechanics of our body, and I want to thank Chris for his excellent contribution to our health: thanks Chris, love all your workout !

[@jashankkshirsagar5199]

A like for everyone who ACTUALLY got to the end and didn't stop despite the fatigue 👍 KUDOS TO YOU! And thanks Chris

[@davidesola6063]

i think everyone is very unfit i'm barely sweating by the end and i'm 10

[@heebbasalman5703]

@@davidesola6063 yeah you are 10, that is why you are "barely sweating at the end". You haven't even hit puberty yet so you haven't gained any weight and you are probably full of energy. However, I am pretty sure fit people who are grown up sweat and are tired from doing workouts like these!

[@gshomie9908]

@@heebbasalman5703 right

[@gshomie9908]

@@heebbasalman5703 I'm 17 and I'm so damn tired at the end of the workout I do hiit workout for 20 mins each workout for 30 seconds and 10 seconds breaks in between each workout

[@heebbasalman5703]

@@gshomie9908 good job that's impressive and keep up the great work. I don't know how a 10 year old can say that with literally no experience 😂 because even fit people sweat and are tired after doing a workout.

[@theelectricprince8231]

I run 13km a week, do1080 pull ups a week, 840 push ups and 7 minutes of crunches and squats. I have never felt so tired in my life after doing these sets, glad I found this video.

[@avishrohil929]

Chris after the 7th exercise- "im already dripping in sweat" Me after the first exercise- "call me an ambulance"

[@anantathakuri7835]

🤣

[@Vicerooy]

😂😂

[@Salvation1984]

🤣🤣🤣

[@rawn9143]

Youre an ambulance

[@avishrohil929]

@@rawn9143 oh my goddd😂😂

[@liamedmonds4545]

Started this routine Dec of 2020. Ended up losing about 27lb over the next summer. Unfortunately 2021 hit me hard and I ended up gaining back a good 10+ lbs, but I have come back to this video because I'm starting it up again in full force. To anyone questioning their progress, it takes months if not years, but you WILL start seeing results if you eat healthy and exercise. Just keep consistent and push through the setbacks, just like I've learned.

[@StandUpForCanada1867]

Chris Heria is an absolute BEAST with so much intensity and an admirable physique. A friend recommended him to me after recovering from collarbone surgery. Playing his vids almost seems like he's right there with you.

[@diddlydoo299]

Here is a little bit of inspiration. I'm 12 and i used to be fat before quarantine but when it started i kept gaining weight and fat so i decided to workout. 7 months later, I'm the most fit in my grade at my school. Workouts like these really help you burn fat and get stronger. Keep up the hustle ; )

[@diddlydoo299]

@Netten C almost : )

[@alexwyckoff8962]

Nicely done, man! I did the same thing around your age. Was 13, chubby, short, bad self esteem. Have never once fallen off the workout train, not even during quarantine. I'm 25 in a couple of days and while I don't have the time to be as fit as I was in high school or college, I feel great and can do a lot of cool stuff. Keep it up, make this a lifelong habit!! You will never regret the hours you invested in your own body.

[@diddlydoo299]

@@alexwyckoff8962 thanks man, I appreciate it!

[@LeoDnchi]

@@alexwyckoff8962 nice to see some positive good ol reinforcement on the net. Keep it up 👍🏼

[@matthewgerman1618]

i have a question? did you only do this workout to get where you are now, or did you do other workouts?

[@anthonycrisci4647]

Exercise business has come a long way. there’s so much good info and good trainers now. compared to 5-10 years ago 👍 theirs so many good trainers and knowledgeable people nowadays good to see

[@Me0wxx0x]

These Type Of Videos Must Generate A Lot Of Revenue, Because No One Dares To Skip The Ads

[@darkalexis1]

I swear guys 2021 will definitely be the year we all hit them gains ...

[@moozinho8667]

I just ate an entire red velvet cake

[@Master.Motives]

@@moozinho8667 ✋

[@moozinho8667]

@@Master.Motives 😏

[@frostykbudz5466]

Let get it!!👍💪

[@ImApoxyHD]

lets do it

[@percylove5229]

Hey Chris just stopping by to let you know how much you’ve changed my life with you Thenx programs! I just be in the intermediate program and I’m loving it. Zen is so lucky to have u as a dad

[@laurence5711]

Hi Chris and the Thenx team, I’m 16 and live in Australia and i just want you all to know how inspiring you guys are. Not only have you inspired me, you’ve also inspired my friends after i showed them some of your vids. So, thank you so so much for being an inspiration!! Hope you see this :)

[@laurence5711]

黃子恒 that’s awesome, it’s so good to hear younger people being inspired and training. keep it up!! 👍

[@laurence5711]

黃子恒 i’m sure you will. keep working knowing you have my support and best wishes!!

[@Kitteh_Kat]

黃子恒 You’re only 11! That’s crazy! Listen, you’re still young so you most likely haven’t gone through puberty yet or are at the early stages. Wait a few years and you’ll see a lot of gains and progress. Right now I’m 16 and similar to you, I started doing push ups around 10. I was able to do around 25 push ups(mind you, my form was pretty bad!😂). Eventually I stopped doing push ups. I started again when I was 15 when I saw Chris’ video about proper push up form. It brought my max rep down to around 20. After a month or two of doing 100 push ups a day, I was able to do a minimum of 50. 5 months later, today, I’m doing 90 degree push ups. So I’m telling you now, with time, hard work and consistency you’ll see a lot of progress! Just be patient.

[@laurence5711]

Pratyush Joshi keep up the hard work 👌

[@Chris_019-q1c]

16 same here

[@versaceplug9917]

You have no idea how much you’ve helped man. I had back and neck surgery and heavy weights would just hurt me so much. I was the heaviest I’ve ever been weighing 190. I discovered your workouts and I’m sitting at a nice 160.

[@alexsalmoran54]

How long did it take you to reach 160

[@versaceplug9917]

@@alexsalmoran54 I’d say about 2 to 3 months

[@awaisop9907]

@@versaceplug9917 with proper diet or without diet and I am a 16 year's old so i should do or not please REPLY

[@dude10432]

I’ve never been so happy doing jumping jacks before

[@Lone_Star86]

Lol thinking the exact same 😅🤣

[@erickgordon5195]

You just need to start small then you can work your way up

[@racgeronimo89]

It was the only one I could do all the way and almost keep his pace. I haven't worked out in years and it shows!

[@TheSilverGate]

🤣

[@bye3568]

Ifkr

[@TheSilverGate]

Imagine not only doing the whole set flawlessly but also talking while you are it

[@Mathiakle]

My man!

[@Daniel-hc5zy]

bro doing it fast af while talking and im here trying to breathe

[@yellow_flash813]

@@Daniel-hc5zy ong

[@obinnaodoemenam8762]

Well he's in shape for a reason

[@zqmikey]

@@Daniel-hc5zy facts 😭

[@clubdesalud1488]

I've done this routine maybe 5 times over the past 8 weeks working it in between or in place of my running. I've gotten where i cannot wait for the ad to come on to get an extra break!

[@joshjernigan3595]

I know everybody is different, but for those who are hesitant about starting, this exercise once a day is freakin killer good. I combined this exercise once a day with drinking only water and eating smaller portions and I’m losing literally a pound a day. After 2 weeks I went from 230 to 215 and I’m still going down. So don’t second guess it just do it.

[@zzz.1777]

2:34 start of the excercise for everyone who does it daily

[@htxhonda9218]

How many times a week should u do this ?

[@outadebox2464]

@@htxhonda9218 depends on your goal and how much you want to lose, but definitely minimum 3 times a week, ideally 5 days a week

[@djsnkz]

@@outadebox2464 Bro how many times do we need to do this in a single workout. It's not like I'm gonna do it again. I would be dead half way. I am trying my best to lose my fat. I have lean fat and zero muscle.

[@wyattashley7034]

@@djsnkz three times a day and take a break on weekends

[@djsnkz]

@@wyattashley7034 3 times a day? Wow even I do this one time a day. I’m dead.

[@MiguelJimenez-sz6jb]

3 years later and this is still my Go-To cardio workout 👌🏽

[@mba9565]

Bro did you lose weight and got abs ?

[@fickydestian]

Same here! 🙌

[@goro6496]

Update? What happened to your body?

[@DoomedBySociety]

@@mba9565 yea this cardio got me shredded doing it 2 times a day followed by my workout. but remember diet is more important. u can do this 5 times a day but if ur eating a shit diet u will not only feel like shit but u wont b losing weight. eat healthy and track ur calories make sure u are not eating more than u burn and u will see good weight loss and will start to feel a lot better and have more energy.

[@PhO3NiX96]

@@DoomedBySociety I'm 77kg, and I'm aiming at 73kg, tracking my calories feels like the most annoying thing about losing weight, is this possible to lose weight without tracking calories if I eat healthy?

[@grizzleybill5795]

I appreciate you giving beginner tips for every workout.. it really helped me with being comfortable and not losing motivation because something too hard.. it’s been a rough journey trying to lose weight… I would quit because it hurts too much or I can’t do a specific workout but you made this very easy and helpful.. thank you so much

[@raveperera2206]

Do you know how to do the side plank in a beginner way?

[@mr559]

@@raveperera2206 Instead of your feet on the ground, stay on your knees instead. It helps to lower the weight you have to exert on your sides.

[@LK-mz9uh]

Thank you so much Chris for all that you do for us. It has been 11 weeks since I've started following your workout routine and I am feeling amazing. I held myself back from commenting early on because I wanted to see my results. Thank you for improving the quality of my life. To anyone reading this, keep going and be patient with your goals.

[@Otara1]

U can achieve literally anything, i was 90kg 4 months ago now i am 64, its all about how hard u want it, and how hard u work for it.

[@meer7638]

would u do a set a day or like multiple sets

[@Otara1]

@@meer7638 2 sets a day plus im on omad (one meal a day) im taking 1300 calories and doing 2 sets of this workout everyday, i know it sounds extreme but perfectly works for me, u can try this diet but i would suggest u to find something better that will work for you.

[@pegres5339]

Dont want to spoil your mood, but this amount of weight loss is not healthy for anybody normal. If you weight like 150kg,then sure, high weight loss can be good. But from 90 kg? So now you are basically much weaker then before and really skinny, because you also lost A LOT of muscle with it, probadly even 35% of the lost weight can be from your muscles. I reccomend you to take it really slower and lose like 3-4 kg per month Edit: I just read that you are eating one meal a day. Now that explains everything, thats hella unhealthy man...

[@Otara1]

@@pegres5339 ur right i lost a lot of muscle and im much weaker than before, i remember when i first hit the gym dang i got so strong in no time, but now im skinny with decent amount of muscle plus i kinda still have a belly a little bit

[@velinix7915]

@@Otara1 yea man this isn't healthy it is good to lose weight but what I reccomend you do is gain calories and then burn em. Like eating mc donalds and then burning the calories afterwards.

[@thesummit615]

Man said let’s warm up with high knee runs. I’m shook

[@machogomez4924]

This is awesome ! At 50 years old and a few pounds over weight I definitely needed this ! Thank you Chris for the info and video I literally broke a sweat by the 3rd exercise and I must admit that for my first time doing I rested a little longer than 15 seconds, but I will continue until I can go the whole 10 minutes none stop !

[@cara8462]

this really improved my endurance after less than a week :”) went on the treadmill today and haven't had a run that good in so long. I'm so happy, thank you

[@tatyanarivera4140]

do you feel like your running endurance really improved doing this video for a week or it was just alright?

[@cara8462]

@@tatyanarivera4140 Definitely improved!!

[@vibhorejaiswal2997]

@@cara8462 yes bcoz your weight has considerably decreased within a week and these are full body exercises as it also makes body parts more tighter with losing weights. I have also experienced the same but I am following a app called "six pack abs in 30 days" with similar exercises.

[@br1anbmbv708]

@@vibhorejaiswal2997 hwqkj6

[@andrewlangston8401]

@@br1anbmbv708 true

[@HighRuin]

I love how he explains things to make it easier for us weaklings

[@living4adrenaline]

Speak for yourself

[@minhpham-so8hq]

@@living4adrenaline ego man himself

[@destyawanramadhan2738]

rotfl

[@rokka0248]

@@living4adrenaline wow a strongman huh..

[@SkunaDaGreen]

gomu gomu no....giganto squato

[@cacococacogamers]

Me: *about to die* An ad: “I gotchu”

[@itzxayo8977]

😂

[@yungcastro7999]

yeooooooooo ong lmfaoo

[@alyhernandez6272]

But when you use adblock: Thenx: Gotcha btch.mp3

[@zyntugwarlime5726]

lmao bro true 😂

[@moodboosters1019]

Hahahaaha

[@sleepingjun]

I'm a weak ahh 16 year old 5'6 kid. But wanna know what's crazy? I've been doing this same workout for a week, and this is the first time I ever finished this workout without pausing the video. Let's go! 👑

[@TremendousSax]

2:35 for the daily users

[@keets555]

🙏

[@jabeyy5281]

@@keets555Yo i do this everyday will this help me lose 20 pounds i also do 2 miles a day

[@berczidavid2813]

@@jabeyy5281 hey! Focus on your daily meal, and increase your miles every day/week a little. And you should have a rest day at least! 😅 But keep doing it!!!

[@rasp489]

Wish this could be pinned

[@Lol-bn5zl]

@@keets555 N vs t it g

[@axshx1001]

2:30- High Knees Rest - 15s 3:30- Mountain Climbers Rest - 15s 4:29 - Burpees (No Jump) Rest - 15s 5:28- High Side Plank Raises Rest - 15s 6:34 - Russian Twists Rest - 15s 7:31 - Switching Lunges Rest - 15s 8:34 - Push-ups (Side To Side) Rest - 15s 9:33- Jumping Jacks Rest - 15s 10:30- Ins And Outs Rest - 15s 11:30 - Side To Side Squat Jumps

[@liounique1177]

Perfect

[@jaydenguan4708]

Thanks

[@Hassan047]

Ty

[@pranjalvaity.406]

My guy

[@kamarulhafizs6575]

thanks from November viewer

[@KNI_9HT]

45 seconds on / 15 rest High knee runs Mountain climbers Burpees (no jumping) High Side Plank Raises 22 e/side Russian twists Switching lunges Side to side push ups Jumping jacks In & outs Side to side jump squats

[@truly-g1435]

Mountain climber are crazy🤯🔥

[@BlessedVive]

Thank youuuuu 🔥🔥🔥🔥

[@beck3740]

Are you already sweating by just typing them?

[@truly-g1435]

@@beck3740 I start fully sweating right after the workout😂

[@fcfdroid]

This is how you fitness influence! By far the best HIIT workout on KZbin. Providing an excellent routine for free. Chris I'm buying your program just to say thank you.

[@trey3045]

Getting back into fitness slowly after a massive break, years ago I was able to do an hour worth of hiit, and I could hardly do this and it was 10 mins, thanks Chris for the vid mate.

[@gamingmaster5936]

So my parents came in while I was doing the in and outs part they were like 😱 then I had to explain it’s a workout so now they help me out with diets and pushing me to do my best

[@aaronmmathew7496]

bruh

[@rycal]

great parents you got bro 😎 keep working hard bud

[@biyiklialperen1923]

My parents: NOOO YOU CAN'T DO THAT *RANDOM DOCTOR* SAYS DOING *ANY EXERCISE* IS HARMFUL FOR TEENAGERS NOOO DON'T YOU LIKE YOUR BODY WHY YOU WANT TO CHANGE IT NOOO ARE YOU HAVE PSYCHOLOGICAL PROBLEMS

[@gulshanarabegum6745]

bro you're so damn lucky. my parents know that im trying to gey abs but they don't give a damn. helping me. with my diet? yeah right...

[@gunslingerplays]

You have great supporting parents. They believe in you and help you towards achieving your goals. When I switched my diet to a vegeterian diet, my mum initially hid meat in her cooking, and I had to break down to her that I was getting my proteins through other ways than eating meat. Be thankful to your parents for being supportive of your goals and trust you in your decisions.

[@mitchdask]

Ok, so i paused him around the middle so he could take a rest

[@surakshasrinivasan3912]

😂

[@marksn4020]

Love it:)

[@Naveen-iu7eu]

I have seen this same comment on his 20 year old video

[@zarrowthehorse]

This joke is on every workout video

[@gamerscentre7894]

Are you sure you paused it for him 😏

[@jadenwashington7284]

It's September 2023. I'm finishing my degree, getting my finances in check, working, and trying to get my body together. I want to do as best as I can and get the most out of life, and videos like these make "better" accessible. Let's get it boys, and thank you Chris.

[@spokes783]

I have never been so thankful to be interrupted by an ad

[@asafc5250]

(15 secs rest in between exercises) 45 secs - High Knees 45 secs - Mountain Climbers 45 secs - Burpees (no jump) *Easier Variation - without pushup* 45 secs - Side Plank Raises (22 secs each side) 45 secs - Russian Twists 45 secs - Switching Lunges *Easier Variation - back lunges* 45 secs - Push Up (side to side) *Easier Variation - no pushups, just side to side* 45 secs - Jumping Jacks 45 secs - In and outs 45 secs - Jump Squats (side to side) I would do multiple rounds of this workout to have a greater affect and burn more calories. But I would rest in between rounds as well, maybe 2-3mins.

[@samirsadredinov1714]

Thx

[@kiddwithagun5469]

Do you still do these?

[@efara]

How many should we do? (You do)

[@codybelanger9397]

I’m currently serving in the army and I’ll be completely honest when I say that this workout after two rounds has me breathing like my last 6 mile run! I salute you and your work Chris💪🏼

[@janiyagreenidge1263]

Thank you for your service i salute u🤩🤗

[@localwillow9948]

Thank you for your service

[@kylelopez5699]

How many mins of rest did you take each round?

[@codybelanger9397]

@@kylelopez5699 usually about 2-3 min

[@jacquelinevanbierk]

I love the short and intense workouts, especially as an add on. Thanks so much! Watching you is so inspiring and motivating.

[@kermitvives]

I’m honestly surprised he didn’t say “there we go that’s round one” 😭😭😭🤣

[@Gentamoru]

Yeah wtf? I was expecting him to say, “alright is this round one, you can do this 3 or 5 more rounds if you want”

[@gunslingerplays]

No, this is high intensity interval training. It's usually a 30 second break for bodyweight training, here it's only 15. The point is to go all-in and keep-up the intensity, hence why there aren't more rounds, you have to give it your all.

[@blogacy-2905]

And I was doing this 4rounds a day without wahtcig the whole video 0-0 cool

[@alexv5581]

@@blogacy-2905 Sure you were

[@Russao9]

totally. i didnt resist and did one more round. lol

[@ezraperez1990]

Me: barely having 3 push ups done Chris: already has done 30 push ups Me: bro slow down

[@NO-io1hj]

At least u can do three pushups

[@bardo8210]

I love hearing the end of the workout ..”continue to Burn calories throughout the day” … gold !

[@VirtueVirtue]

I did this routine for only 2 weeks consistently, 5 times a week. 1-2 cycle. from 71kg, now 65kg. very effective routine. thanks, Chris !!!!

[@VirtueVirtue]

i'm in calorie deficit about 300-400

[@aiso2454]

damn 6kg in 2 weeks 😳, wdym by 1-2 cycle.

[@VirtueVirtue]

@@aiso2454 2 cycles means 10 mins x 2. can be in 1 run or split morning and before sleeping.

[@ksrgreen218]

Most productive workout I’ve had at the gym in a while...although I had to do the beginner steps a lot 😅 NEW GOAL: Do this workout without stopping 🥲

[@alejandror.2630]

How it's going?

[@shadowcloudgaming-x6o]

man, I just started back up on my work-out journey after being off for almost 2 years and this is the 1st work-out to make me break a sweat! this is going to be my go-to for the next couple months

[@aleee.p]

Good luck bro

[@shadowcloudgaming-x6o]

@@aleee.p Thank you!

[@LifeWithPaw]

People watching this like: - in bed - not in a full screen - reading comments

[@jusbroken2392]

All three

[@JJantvideos]

Bingo 🤣

[@chelseyf0wler]

Called out 😂

[@guledfarah8610]

Hey you.

[@thabangmakhayi8962]

Last two 😂

[@CelebWorkout]

it's awesome to see this at 5:35... I'm a bit chubby. I appreciate you providing beginning suggestions for each activity. It truly made me feel comfortable and not lose enthusiasm because anything was too difficult. It's been a difficult struggle trying to reduce weight... I would quit if it hurt too much or I couldn't complete a certain program, but you made it extremely simple and useful. thank you very much

[@leot.2264]

Chris could do this for another 99 rounds and still not break a sweat.

[@xanxabuxaaa9015]

Leo.0 T. Karin tem

[@Ghost-mu6vh]

Cause he's not even doing HIT cardio..

[@ashishchauhan7370]

@@Ghost-mu6vh yes

[@anonymous134y]

@@ashishchauhan7370 no

[@justsomeguywithmustache]

Challenge accepted

[@thestar8135]

Honestly, I had to do an alternative to everything, but I still felt the burn! I was drenched in sweat. I can't wait to build enough muscles so that I can do the original versions!

[@midhunshirish]

Imagine a Guy who saw this after buying treadmill.

[@AMG-ko3gt]

Then that guy should just raise the incline and walk on the treadmill for a long period of time.

[@sovereign813]

Underrated comment

[@exquisitecutie7577]

Me

[@joem.4939]

i just bought a treadmill but its still worth it, since i cant really go outside all the time and still want to run, not just for cardio

[@lilpug2514]

Why do i think thats u

[@indiianraj3698]

The best part about your videos are the fact that you give the option for people who can’t do certain movements as I have a badly injured leg which stops me from being able to do heavy cardio and certain movements but after watching this now I know what I can do instead without having to skip the workout!! Thank you!!

[@navychop]

RIDICULOUSLY AWESOME WORKOUT!!! Still catching my breath 10 minutes after finishing. Thanks for posting!

[@Olianosbabe]

Hâte

[@ziio9580]

"im dripping sweat" shawty lying to make us feel better when he can easily do 600 more sets

[@Jae77]

Look at him speaking perfectly normal while working out 😂 he gotta be panting atleast to convince us he's sweating

[@nikko3793]

@@Jae77 just because you sweat it does not mean your burn 100 calories

[@Jae77]

@@nikko3793 how is this relevant?

[@congratsyourboxd]

@@Jae77 its relavant because there acting like sweating means something when in reality you get the exact same results regardless if you sweat or not and its a video on stamina and burning the most calories possible therefore his comment is relevant and even if it wasnt is there a guideline or a rule saying it has to be relavant to the video because how is yours your worried abt someone else on a video focused on self improvement get a fucking grip man

[@Jae77]

@@congratsyourboxd he replied to my comment, and I asked how it was relevant to my comment. What are you on about?

[@ketan6969]

"Slow down a lil but don't stop" thanks man I needed this

[@romanator649]

I’ve been doing this for half a year back when it had just a couple mil views. If u do this every day, eat relatively healthy, and can stick to it, results are exponential!

[@Chris_019-q1c]

The real BEAST is here... chrisheria

[@jovannijames2666]

Yes

[@yosephrahul7398]

😂😂😂

[@LeviQWTWQ]

Да согласен! Он же заниматься Калистеникой 9 лет?

[@brunobaptistadeoliveira1107]

Muito bom,mais alguns exercícios forçam os joelhos 😢

[@LeviQWTWQ]

Bruno Baptista de Oliveira я не понимаю

[@hannah-joymichaels8206]

"More of an active rest" 😫 Never done in an outs. Realized I am weak in places I never knew existed. Thanks for a killer workout. Will definitely be repeating x

[@Steinjung]

Haven't exerciced for the last 3-4 months even though I was doing great until that point during the lock downs. This exercise is perfect to start the day

[@seankviyat]

You guys also have to remember that HIIT can help you burn even more calories than you usually would at rest because it helps with the speeding up of your metabolism. So even if you’re not burning 1000 cals during the workout, you can throughout the day

[@jaskarp6381]

This guys music and whole workout is so smooth, so classy, just amazing. Just another level. Boss!

[@OFFICIALTHENXSTUDIOS]

🙏🏽🙏🏽

[@kamilasena1411]

I love cardio it is alluays needed. Your excersise are the most effective i tryed. In 3 months my progress is amzing😍😍 .Thank you for everything Chris🙏🏼🙏🏼. Never give up! We need people like you!

[@disha3953]

How many rounds did u do for workouts everyday?

[@kamilasena1411]

@@disha3953 4 rounds

[@disha3953]

@@kamilasena1411 wow!! U got great stamina

[@kamilasena1411]

@@disha3953 thank you baby💕💕

[@ofentsemako8042]

Proud of myself I completed 1 round of this workout. Next step is doing this workout 3 more rounds. Progress over perfection.

[@daz-kunboiii7792]

I follow this lesson for 6 months and it really work, im no longer beiing called fat fvck anymore, this is the very first start of my body building journey

[@monchotorres5732]

Just finished this session. I’m sweating thank you brother I went from 260 -215 and love this video

[@ianjenkins4537]

How long did that take??

[@bigal.65]

"Every rep should look like your first one" my second rep looks nothing like my first one

[@Hashpuff710]

felt asf 🤣

[@jamesgazeley]

My first one doesn't look like my first one

[@clubdesalud1488]

I've been doing this routine once every 4 to 6 weeks for the past year and a half. I'm winded right now but didn't really break a sweat! I've lost about 2.5% body fat in the past 10 months. Its amazing how much easier running and doing this routine is!

[@zigye9882]

Doing it is a lot harder than watching sheesh I almost threw up

[@andreatthenight3052]

Actually his routines are quite easy, but only when you watch him do it. 😂😂😂

[@marshall3900]

Damn same here

[@braydenraphealrambi949]

Same

[@kingnothing5678]

I did and I regularly exercise too

[@lucas9992]

Go do this workout again and tell me how glad you are you never stopped

[@앨런-r2e]

I do this with some jump roping before and sprints afterward 4x a week and I'm actually starting to see some tone 👍🏻

[@watusilamfumu7850]

I love how you do the exercises in real time. Such a big inspiration!

[@ElEphanTom2]

i really like that you're always consider those beginners options, made it so much more easy for me to get started at all, now i'm 2 weeks in and still feel motivated to continue. Thanks Chris!

[@borealfox]

Just about to start my workout! This will be my ab day rutine tomorrow. Thank you, Chris!

[@mote10009]

this is the most effective hiit at home workout for me. i tried channels like bullyjuice, chloe and some other girls. in my opinion, their workouts are for those who never worked out before, repetitive, and with bad music. i usually get bored. this is more challenging and i can sweat and really feel like i'm doing hiit with my heart beating. thank you!!!

[@languagesexplorer4851]

Me too, I like Chris, his voice and even the music

[@lilrocnine6658]

The workout is real and so are the results. I’m chasing my greatness so this will keep me heading in the right direction. Thank you.

[@a8hnaia.152]

Due to snow storm I can’t go to the gym and I finally got the chance to use this workout video (It was a long time in my workout playlist) and another one with abs workout and damn! I’ve never got that much sweat from bodyweight exercises! This was day one! I had to stop a few times to catch my breath but I didn’t stop! I’ll keep you update! But it definitely works you feel a really nice burn EVERYWHERE! Disclaimer: I do mostly weights and pilates reformer now and I used to do bodyweight exercises only in quarantine (that’s why I felt the pain now lol) so if you get used to the exercises keep challenging yourself! Don’t underestimate the bodyweight exercises even if the most part of your exercise routine is lifting weights! Thank you Chris!

[@erossecrets]

Me not skipping the skippable ads when I'm in the 15 seconds

[@aimanelaziz]

damn true bro💯

[@NO-io1hj]

Right and the add I got was 4 mins long

[@The_Sass_Monster]

Dude I just started eating right and working out a few weeks ago. I definitely felt this workout. I’m still beginning and can’t do most but I tried my damn best and that’s all that matters

[@desiredbaconplayz3920]

I was gonna give up but they say never give up so I did and now. The workouts are getting easier and easier just never give up guys!

[@aceessentials3032]

I have been doing this routine for 2 weeks by now ( I used to be skinny fat) and just doing this routine every other day besides a better diet, I am shocked and I can't believe what I see in the mirror it's mindblowing how fast this routine took me from skinny fat to in-process shredded

[@zeflex3873]

How many times a week

[@aceessentials3032]

@@zeflex3873 first week was every other day, seconds week was 2 followed days and the third for a break, rn I am making it every day (but its still painful) I used to work out before pandemic so maybe I "get used" to the routine faster than normal cuz of that

[@zeflex3873]

@@aceessentials3032 yea it never gets ez

[@aceessentials3032]

@@zeflex3873 fuck. to be honest I was waiting it to get easy, but nothing to do then, imma just keep going

[@zeflex3873]

@@aceessentials3032 u could add more rounds aswell if you can't feel it anymore

[@headful_of_hyena6102]

I try to do this exercise 3 to 4 times a week and this is a great routine for me. Thanks CH

[@n0zum145]

Now can someone just appreciate the fact that he's literally counting for us while doing the cardio workout which is very hard to do if you aren't used to it.

[@asiaclayed]

I've been doing this once a week for that shred and I really love it, well rounded and just makes me feel like I can do anything!

[@johncooksey1060]

Have u lost any body fat %

[@asiaclayed]

@@johncooksey1060 overall I dont measure too much but I can definitely see a loss in body fat overall after 2 months of doing this and other work outs such as hot yoga and weights

[@fellowheir-missionaryresou1765]

I am a missionary so I travel a lot, sleeping on buses, in hotels, in friends houses; but I’ve been doing this every morning when I wake up and cut out sugar and I have been lean with a 12 pack abs and skinny face ever since. I can do anything physical required of me (like climbing mountains) and be at ready pace when my friends are puking. Thanks for the workout, I don’t see myself stopping soon @Chris

[@bread253]

Thank you! I started exercising in May and honestly I love your videos, I don’t find many videos that are as intense as your ones and I appreciate you for uploading every week.

[@danielmartinezfernando2530]

I do this regimen before I start training! Perfect warmup and I def love the burn it come with! You’re awesome brah 🤙🏽🤙🏽🤙🏽