- What's up guys?

It's Chris Heria, welcome to another vlog.

We are just getting the morning started.

Just like everyone else as soon as they wake up,

they do a bit of cardio, some type of morning routine,

maybe run on the treadmill.

We're gonna be kick starting our day

with a morning routine that you can do every single day

specifically designed to burn fat and build muscle.

And all these exercises for the routine are low impact,

meaning that you can wake up

and easily get right into them.

And best of all these are highly effective,

but basic exercises that any person or beginner

can get started with right away.

They don't take any prior fitness experience

to be able to do these exercises.

Which means you can start

this morning routine with me right now.

And within this routine,

we're engaging all the different muscles within our body.

But we're not gonna be overworking a particular muscle,

and that's why it's great to do this routine

every single day.

You're gonna be stimulating your muscles

a lot more frequently than just hitting

one main muscle group per day.

You're gonna only see that muscle group

probably once a week.

And that's gonna make sure that you're consistently

activating and developing your muscles throughout the week.

And one of the best things about

doing this first thing in the morning

is that you're gonna continue to create

an after burn effect after you've already

finished working out

that's gonna last throughout the rest of your day,

even up to 24 hours of continuing to burn fat.

So I want you to do this routine every single morning.

It's really not gonna be that hard,

and I promise you, you're gonna be consistently

burning fat, building muscle,

and getting in the best shape of your life.

Let's go downstairs and get started.

All right so let's go ahead and get started.

Open up the HeriaPro app to this morning's routine,

and let's get right into this workout.

For each exercise,

we're gonna be doing it for 45 seconds on,

and then we're gonna take a 15 second break

in between each move.

This is called high intensity interval training,

and this is what's gonna give you

an after burn effect

that's gonna have you burning fat up to 24 hours

after you finish this workout routine.

So the first exercise is gonna be half burpees.

If you don't know how to do that exercise,

go ahead, click on the movement,

watch the video.

(smooth electronic music)

All right so let's get right into it, 45 seconds.

We're going to do a pushup, up onto our feet.

(smooth electronic music)

♪ Heria music ♪

(exhales sharply)

All right.

So there we have the first exercise.

This is all about going into a pushup position

and popping up onto your feet.

Don't need to do it as explosive as I did it,

you just need to do it at your own pace,

and eventually you're gonna get better.

The next exercise is gonna be plank alternating toe taps.

Let's go for it.

(smooth electronic music)

Keep your core tight.

Make sure you're regulating your breathing.

If you're breathing too fast,

you're gonna gas yourself out.

Keep your legs straight,

I'm gonna tap one side on the outside, come in,

tap the other side.

Make sure you're engaging your scapulas,

engaging your core.

Tightening your entire body.

(exhales sharply)

All right, so that exercise is great as an active rest,

meaning as soon as you finish a more difficult exercise

like the half burpees,

you want to continue to maintain your heart rate,

sweat, burn fat, and stimulate and grow your muscles.

So let's get right into the next exercise.

You're going for the side plank hold.

(smooth electronic music)

For this exercise it's super important

that you're engaging your abdominals,

especially your obliques,

and you're actually pushing from your shoulder as well

to try to lift your body,

and engage as much as your core as possible.

So squeeze, squeeze, and breathe the whole entire time.

All right we're gonna go ahead and switch.

♪ Heria music ♪

(exhales sharply)

All right.

Let's keep it going.

We're gonna move on to the next exercise,

that's gonna be the low plank to high plank,

continuing to work our core.

But also engaging our entire body

and stimulating our arms.

Let's get right into this exercise.

45 seconds.

(smooth electronic music)

It's important while you're doing this exercise

to maintain the tightness

and the form and technique in your core.

You don't want to be like moving all around like this

when you're doing this movement.

Try to strict as possible in your form.

Once you've gone about half way,

you want to change which hand

you're actually gonna start with.

So do a couple more of these.

All right let's switch it up.

♪ Heria music ♪

All right.

(exhales sharply)

The next exercise we have is gonna be butt kicks.

This is a great move to start

bringing back up the intensity now.

And we're gonna take a break from our arms,

which means we have more energy in our legs,

we're gonna be able to continue to go hard

and make progress.

All right, let's get right into these butt kicks.

(smooth electronic music)

♪ Heria music ♪

Remember to regulate the breathing.

Breathe in slow, exhale slow.

In through your diaphragm, and exhale.

The reality is that breathing is everything.

If you can learn to regulate your breathing

and breathe properly while you train,

you're gonna increase your endurance.

Woo.

All right.

We're almost done with this routine.

We're gonna be moving into the knee taps.

45 seconds on.

So we were just kicking from the back,

now we're gonna be raising from the front

working anterior and posterior muscle chains.

Let's get right into these high knee taps.

(smooth electronic music)

♪ Heria music ♪

bring those knees up as high as you can.

The higher you bring them up,

the more you're engaging,

the better you're doing this move.

Five more seconds.

(exhales sharply)

All right, we're moving on.

As you can see guys, I am drenched in sweat.

This is only round one.

And with that said,

go ahead, check high knee taps off the list,

we're gonna go into the last exercise.

That's gonna be jumping squats, 45 seconds.

Here we go.

(exhales sharply)

(smooth electronic music)

♪ Heria music ♪

Keep it going, everything you've got.

Make sure you're engaging your core,

and keeping it as explosive as you can.

Woo.

All right.

That's gonna wrap it up for round one.

Let's go ahead and check off jumping squats off the workout.

There you have the perfect morning routine

for all fitness levels.

Get it started right now,

and guys keep in mind just doing one round of this

is more effective than

running on the treadmill for 30 minutes,

and it's way more beneficial as you're working out your arms

and other muscles in your body as well,

not just cardio.

This routine is perfect for first thing in the morning.

It only takes seven minutes

to complete the whole entire routine.

With only seven exercises, 45 seconds on, 15 seconds off,

and all these exercises are low impact basic exercises

that you can just get right into.

You don't need any prior fitness knowledge or experience

and you're still gonna get an insane workout.

And you're gonna be shredding the fat off of you

every single morning and building muscle consistently.

And eventually you're gonna get a lot better than this.

This routine is gonna get a lot easier,

you're gonna be able to go for two rounds,

and then eventually three rounds,

and that should only take about 25 to 30 minutes

to get in a super effective workout.

And if you don't have 30 minutes in the morning,

just wake up 30 minutes earlier.

The truth is is that we don't always have the time,

you have to make the time if you

really want to achieve your goals.

So with that said,

thank you guys so much for following along,

you're ready to start your day,

and I will see you tomorrow morning

doing this routine again.

And remember if you're trying to see real results,

you need to train smart

and you need to have a properly structured workout program

to ensure that you're getting in

the best shape of your life

in the most efficient way possible.

If you want my personal workouts

and workout programs that I post

on a daily and weekly basis,

then definitely download the HeriaPro app.

Get all my routines on your phone

as I post them in real time.

It's like having me as a personal trainer in your pocket.

Not only will you get access

to all my personal workouts and routines,

but all the workouts that I've made for other people

in the past, as well as a workout generator

that I've developed

that creates workout programs specifically for you

and your fitness level,

with your fitness goals in mind.

Just plug in what muscle group you want to work out,

how much time you have to workout,

what your fitness level is,

what type of equipment you want to work with,

and if you want to warm up or not,

and you're gonna get a routine created for you instantly,

Chris Heria style.

So I'll be seeing you guys on the HeriaPro app.

Thank you guys so much for watching this video.

And if you enjoyed this video,

then definitely smash that Like button.

Comment down below,

let me know what you want the next video to be about

because I'm reading all the comments.

And definitely share this video with a friend

that's trying to build muscle and burn fat

and level up their morning routine.

And for more of my content during the week,

make sure you guys are following me on Instagram.

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