[Music] what's up thenx athletes it's chris heria welcome to another thenx video today i'm going to 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 wanna 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 going to improve your cardiovascular system but it's also going to improve your endurance which is going to 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 going to 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 going to 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 going to 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 [Music] squeeze your core you want to already start regulating and breathing and getting into workout mode make sure you're touching your heel every time give it a nice good stretch start waking up the body [Music] last ten 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 [Music] areas [Music] 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 [Music] hurry up [Music] keep it up we're flying through this [Music] last 10 seconds five four three two and one 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 gonna go for switching lunches [Music] area music [Music] last 10 seconds here we go [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 we're officially halfway there but before we hit the ground we're going to be going for squat taps 45 seconds beginners walk it out everyone else explode [Music] harriet music [Music] last 10 seconds here we go squeeze five four three two last
one all right now we're officially halfway done let's bring it down to the ground with switching mounts and climbers we're going to 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 it moving regulate your breathing squeeze your core let's get it [Music] make sure you're really twisting your torso working your core your obliques and your abdominals [Music] area 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 going to get into is going to be shoulder to shoulder i want you to follow along with this one for this exercise we're going to get back into a push-up position we're going to touch shoulders both sides touch 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 knees knee foot [Music] last 10 seconds here
we go five four three two the last one boom there we go all right moving on to the next exercise seated leg kicks and i'm already dripping in sweat let's keep this going we want our fingers facing forward feet above you bring your knees in and all the way back out pace yourself i really want a full extension every time you put your legs out completely get your legs straight squeeze your core it's going to give you way better results get you a lot stronger [Music] remember it's not how many you're doing it's how perfect
you're doing them [Music] [Music] last 10 seconds five four three two and one all right 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 we're gonna keep our legs out we're gonna alternate our leg flutters keep your core tight legs straight and breathe regulate your breathing [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 so let's get down into a laying position 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 [Music] music [Music] make sure to 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 wanna 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 you to 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 going to 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 8pm
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 will have you in the best shape of your life download the thenx app 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 slash
chris heria 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 8pm usa eastern time mad love and peace out [Music] [Music] you
