Chris Heria presents a 20-minute full-body workout routine designed to burn fat and build muscle, requiring no equipment and suitable for all fitness levels. The session includes 20 exercises performed for 45 seconds each, with 15-second breaks. Heria emphasizes proper nutrition, controlled breathing, and consistent pacing for optimal results. The THENX app is recommended for scheduling and following the routine, which should be done one to two times weekly. Heria encourages persistence and progression in fitness, offering THENX app members access to advanced exercise guides and daily workouts.
Here are the key facts extracted from the text:
1. A 20-minute workout routine is designed to burn fat and build muscle.
2. The workout includes 20 exercises using body weight, with 45 seconds of activity followed by a 15-second break.
3. The first exercise is 'in and out' push-ups to warm up.
4. The second exercise is bicycles for strong abdominals.
5. Jumping jacks are included as another exercise.
6. Plank knees to elbows is an exercise targeting the core.
7. Squats side to side is part of the routine for leg muscles.
8. No jump burpees are included for intensity without jumping.
9. Russian twists are performed for oblique muscles.
10. High knee taps are part of the routine for cardio.
11. Plank up and downs are included as an active rest exercise.
12. Switching lunges work on leg muscles with a lunge position.
13. Shoulder to shoulder touches in a push-up position target full body strength.
14. Seated in and outs focus on core strength with leg movements.
15. Butt kicks are a cardio-dominant exercise in the routine.
16. Planks side to side target the core with hip movements.
17. Squat taps build muscle in legs while getting shredded.
18. Push up side to side is an advanced push-up variation in the routine.
19. Crunch reach through focuses on shredded ABS and obliques.
20. Alternating curtsy lunges work on leg muscles with lunges.
Remember, consistency with nutrition and workout frequency is key for optimal results according to the text.