The goal is to be as ripped and athletic as possible by the time this virus is gone, who's with me!

Keep on liking this comment so I can come back here every day

This has got to be my favourite. 2 key pointers: 1) Avoid looking at the timer 2) Control your breathing

doing this for 8 months straight, lost 35 pounds and droped 5 inches on my waist line, this definitely helped

2:00 Jumping Jacks 2:52 Bicycles 3:56 High Knee Taps 4:54 Russian twists 5:56 Mountain Climbers 6:51 Laying leg raises 7:50 In and outs 8:53 Plank side to side 9:54 Star crunches 10:53 High Knee Runs This is to come back to but hope it also helps someone else. By the way I’m glad that a lot of you used this ✨

This doesn’t get easier, you just get stronger. 💪🏼

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

2:00 Jumping Jacks 2:52 Bicycles 3:56 High Knee Taps 4:54 Russian twists 5:56 Mountain Climbers 6:51 Laying leg raises 7:50 In and outs 8:53 Plank side to side 9:54 Star crunches 10:53 High Knee Runs

Today I realized the importance of 15 secs in my life.

I’ve never been more excited to see a four minute ad pop up in the middle of a video

Day 1: was able to do the entire thing with stopping 10 seconds early on 2 exercises. I can’t do the first and last one due to my floor squeaking being insane but I do different ones for those like a plank or push ups. I am working towards losing some weight and then putting on muscle. Doing abs one day, upper body the next, and then a rest day and repeat. I want to be able to do 10 pull ups in a row and then I will do a different routine. Day 5: I’m sitting here after doing the first round looking for motivation in the comments (really works btw). I am as ready as ever to do the second round and yesterday I was actually quite excited to get off my rest day and work my arms. I can already very slightly see my two top abs coming in. There’s still a LONG way to go but for once, I don’t see myself stopping anytime soon. Thank you Chris and for those who have commented such motivational things. I will keep updating you guys (I forgot to update on day 3 but nothing really changed from day 1). I also ran a mile or two (wasn’t keeping count) and burned quite a few calories so I’m very excited to wake up tomorrow and do my arms. Day 12: been feeling a little off track since my cheat day (day 10) but I was able to do first round no problem and I’m currently doing a 5 min rest before the next round and after that I’ll do some mobility. I can see my abs more defined now when I flex and I’m feeling more motivated. Day 14: just finished my first round easy peasy and I can actually kinda see a 4 pack in VERY good lighting so I’m not there quite yet. I am very determined today and I’m aiming to do 3 rounds. After all this training it actually feels achievable. I was also able to do Russian twists with straight legs. (Update): I just finished my third round and i am EXHAUSTED. I’ve never sweated this hard to this workout but today it gave me a run for my money. I passed the second round with relative ease but the third one was sloppy, mediocre posture ( I completely forgot what the word was for perfect execution on an exercise but basically my posture wasn’t the best on round 3), and I took one 5 sec break and a 10 sec break but I am very proud. I have been cheating on my diet with two or three very small sweets a day (today I had one big sweet) but hey, when has a sweet ever hurt someone. I will stop eating these sweets but also will reward myself with them if I reach another milestone. Day 16: WHOOOF. I just finished my second round and I’m sweatier than anything rn, idk if that’s a good or bad sign, probably good. I am significantly more tired which is probably bad but i had less break time so maybe that played a role. None the less, I am determined to do my third round and I can’t wait to embark on my epic cheat day tomorrow!!! And btw my arms are significantly more defined, even my mum noticed :). And another thing is that u guys who r reading this might not get results as fast as me or even faster than me, this all depends on genetics and diet so don’t worry if ur results haven’t came yet. Remember, work hard and never quit. You got this💪💪 Day 18: I’m not going to lie and I’m just going to get straight to the point. Today was bad. REALLY BAD. I have began to do my workouts quite late ( around 3-4 hours after my usual time ) and I did 3 rounds. I had a six min break then a 20 min break... yeah... I’m not happy about today. But I can’t change that so I have to look forward and do even better next time. I have noticed a small amount of definition and I have stared to care less about how my body looks. By this I mean I don’t stress over having love handles or a larger stomach (even though I don’t I just over think) but I look forward to the absolutely shredded body I’m going to have a year from now. Stay focused and never give up! Day 27: I forgot to update for a while but i just did my second round with 2 5 sec breaks and I am sweaty. I am currently on my 6 min rest before my third and final round. Results have started to pile up, slowly but surely. These results aren’t anything big, just love handles getting a bit smaller and my abs becoming more and more defined as the days go on. I fee the trickles of sweat going down the side of my face but that just means it’s time to work harder. Stay focused and if you ever doubt yourself, remember why you started. Whether it was for that girl/boy, to be better looking, or if it’s just to be healthier. Never quit and stay consistent and you will be better. Day 34: I’m on my 5 min rest after first round. I noticed that the in and outs are a lot more bearable and my stomached bounces up and down less on in and outs. I played basketball for around an hour and a half but I also ate a bag of crisps so those cancel each other out and I also ate about 3 lines of chocolate so I’m not proud of that but I will do better tomorrow. I’ve also started nofap for the second time in my life so there’s that. Have a nice day and never quit. Consistency is the key Day 131: so, it’s been a few days since my last update, BUT I NEVER STOPPED!!!!!! Managed to get myself to 4 rounds and my abs are popping through more than ever. Sure it’s not a six pack YET, but it’s getting there, slowly but surely. Stay consistent. The reason I haven’t been updating is because I switched accounts and I was just too lazy to update it but I have stayed consistent all the way through. Never stop and stay strong!

For the first time, i finally pushed myself to do FOUR ROUNDS! When i started i could barely make it through one round. It was mostly mentally hard, cuz my body could do it, i just had to push harder. 💪Let's freaking get it guys! Keep pushing yourself!!

WORKOUT: 45 sec each, 15 sec max break Jumping Jacks 1:57 Bicycles 2:53 High Knee Taps 3:57 Russian Twists 4:53 Mountain Climbers 5:55 Leg Raises (Laying on your back) 6:52 In and Outs Open and Closed 7:50 (push up position, jump knees in, back out, legs open, then closed, repeat) Plank Side to Side 8:53 (plank position, hips down to one side, then the other, repeat) Star Crunches 9:52 (lay on your back like a star, opposite hand to opposite foot, repeat) High Knee Runs 10:54 (like a sprint in place - high knees, move your arms) 💪💪🔥 Thanks for the likes!

"as you can see, I'm not gassed because I regulated my breathing" *Me dying on the floor* "it's because you're ripped asf bruh"

i am 60 yrs old, and i like this short exercise. will keep doing it and believe it will show. With good result. Thank

Jumping Jacks Bicycles High Knee Taps Russian Twists Mountain Climbers Leg Raises Ins and Outs Open and Closed Planks Side to Side High Knee Runs 45-sec exercises with 15-sec intervals The goal is to complete 3 to 4 rounds with 2 minute breaks Slow down if you feel fatigued but the goal is also to not stop moving

day 3 since started some sleeve tattoos started to show... I’ll try to keep y’all updated

"No matter how slow you go, you are still lapping everybody on the couch." -Unknown

"Do this 3 or 4 more rounds". With 1 round im done af.

Chris Heria: No Equipment Needed Me: *silently uses yoga mat*

Where my quarentine boys at??? Lets get back to school RIPPED

Bro you’re killing it. I just started doing your workouts and it’s really upped my fitness. Thanks.

Chris: we will go on for 45 sec and catch breathe for 15 sec Me: *going for 15 sec and catching breathe for 45*

This is the only channel I actually like getting ads on.

I like this guy because he cuts the bullshit and gets straight to it, doesn't take 15 minutes to flex or brag about himself like half of the fitness gurus on here. Respect man.

THENX is my favourite workout channel

by god's mercy an ad loaded up in the middle of an exercise

Him: “Most important thing is dont stop” Me: *stops*

I've been trying for 3 weeks, today I managed to do it completely without stopping

First day i could barely finish the workout all sweating, after 1-2 months I'm finishing it almost without sweat and now I can do 3 4 more rounds. Never give up and work hard , thanks Chris😍

1:56 here’s a replay button for the start of the workout

I'm 14 and I need to do this because people around me can't stop body shaming me and it hurts me , when I was 12 I was so fat and on 13 I lost weight and now I'm 14 I need to gain this kind of body and I hope those bullies stop body shaming me again

Am I the only one that thought I was finished after the first set😭😭😭

I’ve accomplished more in 2 weeks doing his exercises than 2 years at the fitness gym

THE WORKOUT: >45 seconds on, 15 seconds off. >Regulate breathing the whole time -Jumping jacks -bicycles -High knee taps -Russian twists -mountain climbers -Laying leg raises -In-and-outs open and close -Plank side to side -Star crunches -High knee run

Your are changing my life brother. I'm 42 yo and this is only my third week of following your training routines daily. I'm already seeing results and you got me off the alcohol. I've never not had alcohol for 3 weeks since my early 20s 🙏💪 thank you 🙏

my goal this year is having body like Chris Heria or maybe beyond 🔥💪 wish me luck!

I'm gonna watch this video everyday and get ripped, while lying on my bed.

Chris: This will take 10 minutes of your time Also Chris: It is most effective when you complete 3-4 rounds.

Consistency is the key 🔑 do not get discouraged if you fail to get through a single round ✌🏽

Thank you for inspiring me to become active and take care of my physique! I noticed that THENX videos have this unique experience, somewhat due to the music, a very cool touch.

Me: Feeling accomplished after finishing the workout without stopping Chris: Alright guys great work only a couple more rounds left

Dont forget the 'Alllrightt' after every set💪 2:44 4:44 6:44 8:44

This guy's work is honestly gold. You watch these other KZfaq rs with their gimmick workouts and you can see the difference immediately. Chris makes it easy to understand, his exercises make sense and they're functional. This video was great. Conditioning, strength, mobility, all in one.

It's seen really easily when he does, when you do it you realise that he is an absolute Monster at this

Chris: You wanna do this at least for 3 to 4 rounds. Me: Almost died after following him do this in just 1 round. 😂

I’ve been doing this for over a week now and just today I was able to finish it all without stoping or taking breaks. FINALLY. I had to comment it, I’m so excited. Next goal: do it twice 😭

Starting out clean (resetting time 2:00 ) Weight:132.8 Height 5’7 Going to comment each Monday so you guys know I’m not giving up. Also doing this for 2 rounds Week 2: Monday 29th 2021

I've been doing this training for 2 months now. 3 times a week, 2 rounds each day and some days adding one more rutine but from other youtuber. Changes are amazing... Some important things are... 1- be more conscious and learn how to breath. 2- don't do more rounds until you improve the technique while performing each step. (if you're starting it will make you feel more tired, and if you are already in good form it will help you to train better all your muscles) 3- try to do the best on each round. 4- 1 day, 1 rest, so you can recover and not getting exhausted (it's about enjoying it also) These are my advices to all who are starting this training... the best of all is feeling soooo f*cking healthy and full of energy after this!

Progression report April 1st: Started, shitty forms, and no breath control April 3rd: Forms are a little better, but no way I can go another round. April 6th: Forms are great, still can't mantain constant plank side to side and russian twists, Jumped to two rounds April 7th: Finnaly got breathing under control that means it's time to jump to 3 rounds! April 8th: Form still gets distorted as I reach the second half, but I can do three rounds! April 10th: I can manage almost perfect form until round 2 except plank side to side and russian twists ofc!! Until round 4 am still dead beat tho... April 13th: FINALLY! I can do plank side to side!!! Until round 2 only tho... Russian twists are still manageable until 30sec in the first round, round two? Now way, russian twists is just a no go after round one even for constant 15 seconds... Not gonna do 4 rounds anymore, need to perfect for 3 rounds first. April 16: Hey, progress!! I can manage perfect form until the end in the first round! Yes tha includes russian twists! Plus my belly fat is 75% gone! So good news I guess? Not quite, my legs and feet hurt in a weird way after first round making second and third barely impossible to reach... But still progress is progress😁 A side note the "In and outs open and close" have become alot hard for some reason, like even harder than plank side to side or russian twists... April 20: Today was really easy, round one went like a butter. My feet and legs weren't hurting all that much like usual either. And I was actually enjoying it. April 23: After rewatching the whole video I just realized that I was doing a couple of exercises wrong like bicycles and leg raises etc. So gonna have to work on that... Otherwise It was a little painful in my muscels today. Barely managed to reach round 3... 29th April: Today was rather tiring, but at least I can manage constant forms for 45 seconds until the "in and outs open and close". Still struggling to reach 4th round tho... 2nd May: It's my rest day, bur since I haven't given any update since 29th, so here it is! My upper two abs, below the ribcage are finally making their glimpse of apearance out of the fat layers when I contract my belly. I also have added some arm exercises, since I realized that weak arms are getting in my way of some exercises. Like after this workout, after the last exercise - up until the end of the video I use 3KG dumbells to do some basic arm workout(Every round). 5th May: Achievement Unlocked: "Last 4 Rounds". Yup that's correct, am finally jumping to 4 rounds. It was hard to last constant 45 seconds until the "In and outs open and close" but you know how it goes. Nice and slow pain in the ass effort that is😉. I kind of murdered my triceps by trying to put more weights in dumbell, which kind of made it even harder to make it to the end. Nevertheless from now on I will be doing 4 rounds... 11 May: Today was painful, and from painful I mean really painful... I hardly made it to 3 rounds... I could litteraly feel all of my 6 packs hurting individually... I am glad that I can feel all 6 of them, but still... I am so glad that they are there, honestly I thought that I was just burning fats. But it was really nice to finally see my goal... WORK HARD SHERU!! 16 April: TERRIBLE PAINS IN LEGS, U can't walk properly. But my lower abs are here!!! THEY ARE FINALLY VISIBLE😂 AM SO HAPPY, my legs are still hurting crazy for some reason tho... I guess they are hurting because I tried 100 situps on my rest day due to some stupid challenge, but because I took two days of rest, my biceps and triceps have fully grown back to normal (not soar anymore) and the same goes for my abs. So now I have 4 packs😊. I hope my legs get better soon. 18 April: My legs arw back on, and surprisingly stronger! All 4 rounds went like butter... It was really easy(I mean not the "in and outs open and close" ofc). Iam changing my routine from now on tho, I will be doing like: - 4 rounds of this workout today - Arm extreme workout tomorrow - 4 rounds again with legs workout Cuz I just heard from someone abs need a day's rest before getting hit again... 28th May: Sorry for such long break... I have been skipping on my workout here and there... But I just continued it yesterday, and here are the results folks... So due to such a long break it was kinda hard to do, but I managed 4 rounds somehow... Also my belly and chest fat has lessened quite a bit, but still not perfectly flat... Aug 26: I know it's been super long, I had some issues which didn't let ke continue my workout or update you guys but anyways I am back at it... I'll have to get back in the shape since it's been 3 weeks... I will starts with two rounds again with light arm workout... It hurts, but pretty sure it will get better by the time RESULTS (26th Aug): Lost 22 pounds, visible lines on belly are getting prominent(er) everyday(When I press(Contract) my belly). I feel much lighter, and acrobatic. I can do higher jumps, run faster and longer. And guess what? I can do 24 pushups!! Like I was never able to do one properly, hehe... And my face is also getting visibly slender. My abs hurt, which is kinda relieving since I was worried if they even existed😂... But nevertheless I see progress everyday! And I am back at it! Let's go working out boys!! Tip: Keep your breathing under control, just like sir Heria said (It really really helps maintaining stamina and form). And Consistency! Giver yourselves a rest day! After every 3 days, or whenever you feel like you can no more. Add more and more rounds as fast as you can. Keep a glass of water with you. And make sure the ground and shoes are not slippery. Lower your diet (Just a little bit, it's not all that necessary according to me). And add more workouts to this one, if you feel like it... MAKE SURE THAT WHENEVER YOU ARE DOING ANY EXERCISE IN PUSH-UPS POSITION, YOUR HANDS ARE PERFECTLY ALIGNED WITH YOUR SHOULDERS... It puts more strain on your shoulders and makes legs movements easier...

Workout: jumping jacks Me: ok.... Me 2 mins in: shit...

I haven't been this happy to watch an ad in a youtube video

this is the only video where I don't click "skip Ad"

Chris : next exercise we are gonna do is in and outs Me : cries softly

Just completed a 30 days challenge I set for myself, doing this workout every other day. My main takeaways are a) try get upto 3 rounds minimum as quick as possible to really start seeing results b) make sure you control your breathing when doing the exercises, really makes all the difference. If you can get up to higher rounds quickly you will see results after 30 days. And ofcourse no junk food or alcohol! Good luck!

the stitch in my side was real after them high knee runs!! thank you very much chris!

Bruh this is the best channel for abs no cap

1 like - 20 crunches ? I need motivation lol

Me on toilet, "Interesting"

I absolutely love how he says " If you stop at any point to take a breather, thats okay" and continues to encourage you to just not stop OR get Discouraged if you DO have to stop and take a breather We'll all get where we want to be we hmjust git to believe it and what ever you do? No matter if you can only do a littl of it? Thats still progress💪 lets all get in shape this year for 2021

it's been 2 weeks and i feel myself much lighter thank you so much

My favourite exercise is star crunches without lifting my arms and legs up.....

Started this routine 2 an a half weeks ago I'm 40 and weight 116kg at start currently weighing 111.5kg First week I started I only eat veg and fruit and high protein diet, I done 1 rep of each exercise everyday had to start stop as I was not use to this exercise but I made sure I completed my reps. 2nd week I upped my reps to two cycles I could almost get halfway through before needing to take a moment but I made sure to complete the reps. Now halfway into week 3 I have lost 4.5kg I can complete one cycle none stop but I am still on two cycles but I can get halfway through cycle 2 without stopping by next Monday I will up that to 3 cycles. I feel good but I know I need to get that weight down more to be able to get more out of my body, my belly is getting flatter by the day. If I can do it then so can you.

I have finally found someone who actually helps

LAWD HAVE MERCY I ALMOST DIED😭😭 “ 15 seconds for a break” Mann I NEED 10 minutes hold on!!

My journey began in 2018 when I was 142 KGs. I did a lot of these bodyweight HIIT Cardio and controlled what i intake and now I'm at 97 KGs. Feels great! 👌

I'm surprised there were none of those elegant burpees that he always does 😂😂

I’ve been doin’ this for a while now & I see my abs more toned & less body fat. Thanks man 👌🏼

Today I started my 2nd round of this routine. It really makes you stronger but it's not easy. Keep working guys. You can do it.

Everyone : U will lose your gains due to Corona Chris : Hold my Heria

1:56 JUMPING JACKS 45 SECS 2:52 BICYCLES 45 SECS 3:56 HIGH KNEE TAPS 45 SECS 4:53 RUSSIAN TWIST 45 SECS 5:55 MOUNTAIN CLIMBER 45 SECS 6:52 LAYING LEG RAISES 45 SECS 7:49 IN AND OUTS OPEN & CLOSED 45 SECS 8:51 PLANK SIDE TO SIDE 45 SECS 9:51 STAR CRUNCHES 45 SECS 10:52 HIGH KNEE RUNS 45 SECS

Finally on the 5 day did this routine without stopping! 💪💪

Thank you for this workout! First time today - did all exercises but needed to really slow down in a couple of them. I can’t wait to get into better shape to perform each exercise more completely. I’m now over 50 and this is what I need to feel fit! Thanks again!! 👍

You know what feels great? When he says “so if you were able to get through round one it is great” and you just completed second round. Thanks Chris. It has been 1 week and I already see results. YOU ARE AWESOME. EDIT: It’s been 3 weeks since I first posted this comment. I now can do 4 rounds almost perfectly(without stopping, not bad form). Everyone has their own progress and It doesn’t matter if it takes days or weeks for you, just keep going. Mad Love, peace out.

I really encourage everyone to TRY to do more than one round. I’ve been using the excuse that I’m not an “elite athlete” to be satisfied with one round of Chris’s workouts but this morning I did 2 rounds of his 7 minute morning workout and I just pushed myself to do a second round of this workout. I had to slow down, had to catch my breathe, had to bend my knees for the Russian twists... but I didn’t stop and I finished feeling like I left everything I had on the mat AND wanting to reach the point where I have a third or even fourth round left to give. If your body is saying stop, don’t risk injury, but if it’s really your mind saying “I don’t wanna,” GO FOR IT. Your mind will catch up!

1.) Jumping Jacks x45s 2.) Bicycles x45s 3.) High knee taps x45s 4.) Russian Twists x45s 5.) Mountain Climbers x45s 6.) Leg raises x45s 7.) In n' outs open and closed x45s 8.) Plank side to side x45s 9.) Star crunches x45s 10.) High knee runs x45s Good luck. My suggestion is to do 1 round of this before your abs routine which would be 2-3 rounds. Thanks Chris, you have been an inspiration for years.

Thank for this high intensity abs hiit... I'm just breathing my lungs outta my chest, man.

Did I really just workout at 2 am?! like I was just chillin not realising how late it is, the notification of this video pops up. Me being like: Yeahb you know what, I'm just gonna follow along Love from Germany 🇩🇪

Every single day, every single time (im a begginer) when I cant get through it fully - I always repeat that "Chris would be dissapointed" and I push out till my last dying breath! Thank you for your great videos!

Chris - I have been doing this workout since the last 6 months and the result show for it. Thanks man! Love your content.

The crazy part is that he continuously talking during the excerises

When Chris said "4, 3, 2, 1"...I felt that. Great workout, really love this guy's videos, they are very challenging.

Used to watch this vid 3-4 years ago now I’m back

Thanks for the simplicity with which you explain the workout.

I love how he explains what muscles he's targeting.

The most shocking plot twist is when he said "we got 3 more rounds to go"

It does really help me and keeps me active the entire day!

I love it when ads come up halfway through the workout 3 times in the whole video. Makes me wanna carry on working out for sure

first day progress : it’s amazing enough that i even did it

Nice workout man! Keeping people active at home during this pandemic👌🏼

Many thanks Chris for all your great workout videos. I am now 55. Based on my facet joint athrosis in the lumbar spine and thoracic spine area I was not sure if I could do all your exercises. Finally after 1.5 years I have lost 16 kilos (35lbs). I was never overweight, but I just really wanted to see a six pack for once and this is only possible if you reduce body fat. As you always mentioned it is a combination of workout and good food. I am able to do all your exercises except ("In and Outs this exercise is not really optimal for my back). Maybe this one will be an incentive for others who have a back problem. However, I do the exercises daily Monday through Sunday and feel great. A big thank you to you Chris!!!

Best workout I have done yet, so awesome!

Chris man , I know there’s been a lot of negative things coming your way but just to let you know man , you’ve changed my life , making me up off my ass to work out to your routines , don’t let anyone stop the grind man , keep up the good content

"Here we go, we're almost there!" The thing I say on my way to the hospital after this workout

I've been doing this exercise for 2 months and the results are great.

It really works guys I did this last year when quarantine started for like 2 months and I looked lean but i stopped. Recently started again like 2 weeks ago and I’m already seeing those same results. (I’ve only been doing one round btw I think anything more than that and I’d die)

Yup at least I’m going to be in shape after the quarantine 😋

Am I the only one that just LOVES doing those RUSSIAN TWISTS dang they good

I’m 13 and these workouts have motivated me to be the best I can be.

cutting this summer and using this workout. started with one round and after a month doing 3 rounds back to back with no stop whatsoever. thank you for this workout. already seeing a lotta results and improvements with the diet!