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Muscle-Building Workout and Diet

– What’s up? It’s Chris Heria. Welcome to another
video of Official Thenx. Today, we’re gonna do
what others never do, to obtain a physique and skills
of what others never will, and that’s cardio. Cardio I do at least three times a week, and not only does it make
you insanely shredded and lowers that body fat percentage, but it builds your endurance, which is one of the most important things when you’re trying to
get to the next level, and you’re trying to do things that you couldn’t do before, right? So, cardio, cardio, cardio. We’re gonna do some, and I’m
gonna show you how I do it. So, let’s see if you can
keep up with this routine. (heavy electronic music) Alright, so let’s get
this workout started. We’re gonna start off with jump ropes. We’re gonna move into knee
taps, then butt kicks, jumping jacks, fast foot shuffle, switching mountain climbers, and lastly, we’re gonna go for bicycles. We’re gonna do each
exercise for 45 seconds, then we’re gonna take a 15 second rest between each of the exercises, but we’re gonna go all without stopping, so 45 seconds on, 15 seconds off. We’re gonna take a two minute break between each of the rounds, and we’re gonna do a total of five rounds. If you guys are beginners out there, just do half the time of 45 seconds, but you wanna do it consecutively. If you don’t have a jump rope,
just pretend to jump rope. You’re still gonna get the same movement. It’s gonna feel exactly the same. If you mess up on the jump
rope, just stop and start again. If you mess up on anything,
stop and start again. If you feel like you’re
getting tired as you’re moving, and you feel like you
need to take a break, if you stop for five seconds,
two seconds, it’s okay. Let the time keep running. Take that tiny break, and
then go back in, okay? Remember that you’re
always gonna take a break after 45 seconds, so always
look forward to that. So, let’s get started. (heavy electronic music) Knee taps. (heavy electronic music) (electronic music) We dance next. These next ones, they’re gonna be tough. Fast foot shuffles. Like running. Give you some football (mumbles). Here we go. Try to stay on your toes. (heavy electronic music) Slow down. Go back in really fast. (feet shuffling) Keep it going, keep it going. Fast (mumbles). (feet shuffling) Woo. (heavy electronic music) Last one, that’s it. (heavy electronic music) Woo. (claps hard) (mumbles) Almost done. (heavy electronic music) Switching mountain climbers (heavy electronic music) Alright, last ones. Bicycles. (heavy electronic music) Woo. Now, I’m starting to feel it. Oh man, never give up. (heavy electronic music) That’s that. Woo, first round over. Well, that’s round one. Four more rounds to go. What’s funny is that you see the biggest guys in the gym, they’d never do this, and most likely, they can’t even keep up. So, thank you guys so much for watching. That’s how you train cardio. Make sure you start adding it into your daily workout regiments. Thank you guys so much for watching. As always, if this video helped you, like, comment, share, subscribe. Also, for more workouts,
complete workout programs that’ll get you in the
best shape of your life, visit and register now. We also have daily workouts being sent to your email every single day. So, get ready, make sure to sign up. Until then, see you next time. (electronic music)


  1. Got an incredible bad fever on lower leg muscles, I will reduce this to one round and take some exercises for abs because I still can work out laying on my back. EDIT two weeks into this, going now for 5 rounds, even if I know I can't do them properly, those jumping jacks fuck me up really bad, also after two weeks I realized I am doing wrong the Switching mountain climbers I was always bringing the knee to my chest which is harder, oh well I will keep doing it my way.

  2. Just what I needed. I hate running outside because I live in a small town in a close minded neighborhood and I might get catcalled for running cause I am being as they call it "attention seeker" hahah well, that's Asia for u. I love, love, love this channel.💕

  3. How many days will it take to get comfortable to this workout. This is my third consecutive day and im still unable to go past 3 rounds( 30 sec set btw) . Oh and i vomited on the first day i did this 😐😑

  4. I have been doing this workout (30 seconds and 15 seconds rest) managed to do 6 rounds and seeing the results. Thanks to Chris Heria and you are the inspiration.

  5. I really love this channel because I can learn so many things. I'm a beginner who have been doing a hundred push-ups and bulgarian split squats every Sunday morning and I love it but I always thought cardio wasn't so important. I believed walking to school was enough but it is not that easy. Now I'm thinking about choosing a day specifically for cardio. I know I should do exercise every day but this is how it works for me. I prefer starting some days until I finally get used to it and improve myself. Without more to say, thank you for these amazing videos and greetings from Argentina. I'm not a man but you are a big inspiration anyway 🙂

  6. Thank you!! Training to be a fire fighter. This is the cardio workout and endurance workout I've been looking for

  7. I get sore calves doing this
    Not that tired, can do maybe 2 rounds, but my calves are starting to hurt during the first round of the second exercise, gets worse during jumping jacks and I finally can't get my lower legs straight during bicycle so I just stop right then and there..
    Although the pain goes away when I do static stretch at the end of the exercise
    I'm a beginner at calesthenics, should I be worried? Please help..

  8. 😳😳😳😳😳😍😍😍😍😍🙇🏻🙇🏻🙇🏻🙇🏻🙇🏻🙇🏻🙇🏻⚡⚡⚡⚡⚡⚡⚡⚡⚡

  9. Omg I just did this for the very 1st time, I kept up with you all the way through but those bicycle at the end our a killer
    I'm feeling so very proud of myself right now, it would be good to see you do all five rounds as I had to keep rewind to the beginning lol
    But I'm super dead now but got my weight session next, wish me luck
    But I'm so glad I found your channel as its full of great workouts, plus great tips and advise
    Love your workouts

  10. I did all 5 rounds soooooooooooo crazy and for a girl man it's hell a hard love and support from India chirs you are real super hero👍👍👍

  11. Starting today I'm going to do this workout 3 times a week, I finally found a good cardio workout that's been working for me. I am currently 208 lbs, estimated 30-35% bodyfat. I'm going to reply on this comment for updates each 3 months. See you in November ✌

  12. I have a problem doing this and having a pain in somewhat the belly section and i have been done eating a hour be4 this. Can someone solve dis?

  13. Someone explain this To me.
    I am 14 years old and I Can do this workout.
    Is it possible that I am doing some exercise
    I was thinking about this because in the comments section I saw some people that can’t do the 5 rounds

  14. I wish I we oils have found your channel 3 years ago. I've been struggling with weight loss for about 5 years now with no results. I've been doing these workouts with the intermittent fasting and I'm down like 20-25 lb's in three months, now I have to pump up the intensity and traning to see more results. Thank you so much for the work you put into your videos and all the help and inspiration you give your viewers.

  15. Chris is so good, so human and even he has times where he gets exhausted and this gives me the confidence to keep going. Thanks so much for posting all your videos, they are so inspiring and makes me want to do more. God bless you Chris.

  16. I do appreciate the exercise, if I may ask is there a neck exercise? like to straighten your neck as in the neck to a line with the back.

  17. Thanks Chris, I completed all 5 rounds with full engagement and effort, thank you so much, I am not fat but I follow your advice to do cardio u gave in vlog, everyone should do cardio

  18. Dude! Your workouts are SO good! Thank you so much for sharing your knowledge. Love starting and ending my day with these routines.

  19. انت رجل مبدع صرلي عم اتمرن شهرين ونص يوم اي يوم لا
    كان الوزن 83 صار75 ونهيت شي اسمو عشاء بل ليل فطوري اصبح عن كاسة حليب
    وبيضا مسلوقا وخمس حبات زيتون مع نص رخيف خبز
    وعل غداء سلطة او تبولي وصدر جاج
    واحيانن لحم مشفا مشوي او مسلوق
    وقت بحس بجوع بليل فواكه او كاسة كوكتيل

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