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Arthritis Diet and Exercises

20 min. Weight Loss HIIT Running Workout Routine


Here’s another 20 minute fat burning workout
you can do right now in your very own home that’s going to help you look
good naked. Before we start this workout, make sure that you take at least
five to ten minutes to warm up, and if you’re already warmed up, then
let’s go ahead and get started. Before you start this workout, all you’re
going to need is two chairs and you want to space those two chairs out as
far as you can. All you need to know is in ten seconds, you’re going to run
back and forth as fast as you can. Get ready. We’re going to start in about
three seconds. Get ready. Go. Keep going. Going back and forth as fast as
you can. Just touching the chairs. Come on, work it out. Give it all
you’ve got. That’s all you’re going to do, run back and
forth between those chairs. Twenty more seconds. Keep going as fast as
you can. Sprint. Keep going. If you can’t sprint, run. If you can’t run, walk.
Do something, but don’t you stop. Keep going back and forth. Ten more
seconds. Give it all you’ve got. Just five more seconds. Give it all you’ve
got. Dig in there. Come on. Almost. Get ready. Stop. Twenty second rest. I’m going to keep you
guessing throughout this whole workout. Sometimes we’ll rest five seconds.
Sometimes we’ll rest 20 seconds, but you’re never going to know, so
always stay ready. Stay on your toes. Ten more seconds. Get ready. Five more
seconds, then we’re going to start again. I want you to run back and forth
as fast as you can. Get ready. Go. Twenty seconds of running back
and forth. Keep going back and forth. Give me all you’ve got. Always
give it all you’ve got. We’re trying to burn off that fat. I want you to
look better. I want you to look good naked. Keep going. Five more seconds.
Give it all you’ve got. It’s almost over. Give it all you’ve got. Get ready.
Stop. Rest. Ten second rest. Get ready. Not that
long to rest. Five more seconds then we’re going to go again. I want you to
go even harder. Dig in there. Go. Keep going back and forth. Try to touch
your chairs five more times instead of [seconds]. Can you do it? Keep
going. Almost. Stop. There you go. Taking a little break. Get ready. Got
to go again. Go. Keep going. Ten more seconds. Ten seconds.
I told you, you’re never going to know how long you’re going to run
and how long you’re going to rest. Don’t you stop. You can stop now, though.
Five second rest. Get ready. Get right back up. Go. Thirty seconds. I told you, you’re never
going to know. Keep going. Twenty more seconds. Keep going. Look, if
you hate the sound of my voice right now, just press mute and just keep going.
Just follow the workout, but I don’t want you to quit. No excuses.
Let’s keep going. Almost. Two more seconds. Now you can stop. Twenty second rest. I don’t even know when
the rest periods are. I want to keep you guessing, keep your body guessing.
The more you can keep your body guessing, the more fat you’re going to burn
and the better you’re going to look. We’ve got five more seconds then we’re
going to go again. Give it all you’ve got every time. Go. The more you give, the more you’re going
to burn, the better you’re going to look. Keep going. Ten seconds. Can
you get five more touches in these last ten seconds? Can you do it? Speed
it up. This is a tough workout, I know. It’s tough for me. Stop. If you need to drink some water, take a sip
right now, but do what you’ve got to do so you won’t quit. Go. Come on, let’s do it. Keep going. Five
more seconds going back and forth, fast as you can. Stop. Eight second rest. Going fast. Get ready.
Go. I know it’s hard, but you’ve got to just dig into it. Whenever something’s
hard, that means it’s burning. Burn off that fat, make you look
better. Stop again. Five second rest. Come on, go. Thirty seconds. I’m sorry, but
I know it was a little bit late, but as long as you went when I said
go. Don’t look at me. When I say go, you go. Twenty more seconds. Keep going.
Keep going. Give it all you’ve got. Try to sprint, if you can. If you can’t
sprint, like I said, run. If you can’t run, walk. The only thing I don’t
want you to do is sit down, but if you really have to, go ahead and sit down
a little bit longer if you need an extra rest. Stop. Twenty second break. Keep going. Fifteen more
seconds of rest. We got to go again. If this workout ever gets hard, or
if any workout ever gets hard for you, just think about how much better you’re
going to look. Keep thinking about that. Let that motivate you into not
quitting. All right, go. Keep going. Fifteen seconds.
Keep going back and forth. Eight more seconds. Push yourself. I’ll push
myself right now. Stop. Short rest. Five more seconds, we got to go again. Get ready. Go. Ten seconds. Just ten seconds.
Give me all you’ve got for ten seconds. Five more seconds. Give it all
you’ve got for your last five seconds. Three seconds. Keep going. Stop. Little five second break then we’ve got to
go again. Get ready. Go. Thirty seconds. I know it’s hard. I know it’s tough.
Look, if you push yourself, you’re going to be proud of yourself, and
when you get proud of yourself, you’ll be more motivated to keep doing this
workout. I want you to do this workout and any other workout you can do because
I want you to reach that goal. I want you to look better naked. You
have to want to look good naked too, yourself. Push yourself. Don’t stop.
Keep going. Stop. Twenty second break. If you have a little
voice in your head, right now, telling you to quit, tell that voice in your
head to shut up. Tell that voice inside your head that you want to look
good naked and tell that voice to stop trying to make you be lazy. Don’t
quit. Get ready. Go. Back and forth. Try to touch
those chairs as many times as you can. Keep going. Ten more seconds. Try
to beat me. Try to touch your chairs more times than me. Try to do better
than me. Keep going. Stop. Quick ten second rest. This time when I say
go, I want you to beat me. Try to run back and forth more times than me.
Beat me. Go. Run faster than me right now. Beat me. I’m not going that fast
right now. Run faster than me. Beat me. Do more times than me. Stop. Did
you beat me? Five second break. I want you to beat me again.
Go. Thirty seconds. Can you get it 30 times in 30 seconds? Can you beat
me in 30 seconds. I don’t know how many times I’m going to do it right now,
but I want you to beat me. Work at it. Keep going. Are you ahead of me? You can do it. I believe
in you. Keep going. Five more seconds. Keep it up. Stop. Twenty second break. Like I said, if you’re
ever thinking about quitting, just think about how much better you’re going
to look. Every time you do this workout, you’re going to look better.
You’re going to be able to wear that swimsuit you always wanted and guys,
you can finally take off your shirt at the beach to show off your body. Get ready. Go. Keep going fast. Try to beat
your own record this time of going back and forth. I know it’s tough to
do that. I know you’re a little bit winded right now, but push yourself. We
don’t have that much longer left. It’s not almost over, but still it’s
not that much time. Keep going. Stop. Ten second break. Like I said, if you don’t
like my voice, just press mute and keep going. Go. Come on, run. Keep going.
That’s right. Stop. Five second break. Stay on your toes. Get ready. Go. Keep running. Beat me. Look
at me right now. I’m going slow, but I’m still pushing myself, but you’re scared
to beat me right now. Go back and forth. Beat me. Don’t be lazy. Like
I said, if you’re real, real tired right now, sit down just a little bit
longer and take a little bit longer break. Try to get back into the workout
as quickly as you can. You may not be able to finish this entire
workout the first time through. Get ready. Stop. Like I was saying, you may
not be able to finish the whole workout the first time, but if you can’t,
just rest a little bit longer. Eventually, after your second, third, or your
fourth time, you’ll be able to do this workout without even stopping. Get ready. Five more seconds. Get ready and
go. Go back and forth. Twenty seconds. Keep going. There you go. Don’t stop.
Come one. Come one, keep going. Have you quit yet? Good. I don’t want
you to quit. Keep going. Stop. Ten seconds. Get ready, get ready, and go. That’s right.
Keep going. There’s only five more seconds and you can get another rest.
May be a short rest, may be a long rest. I don’t know. Stop. Short rest. Get ready. Go. Thirty more seconds. Come on.
I think after this you get a longer break, but don’t think about the break
right now. Think about giving it all you’ve got. The more you give, the
more fat you burn. Come on. Keep running. Think about how surprised
your friends will be once they see your brand new body. Once they see
that you lost that old weight. Think about that. Keep going. Motivate yourself.
Why are you doing this? You’re doing this to look better. All right,
stop. Twenty second break. Come on. Fourteen more
seconds. Ten seconds. The only way I’m going to be mad at you is if you quit.
I don’t care if you’re walking back and forth right now, as long
as you’re trying to do this. Go. Keep going. Just don’t quit. Don’t you
ever give up because when you give up, you won’t lose weight. You won’t
look better. As long as you try, just by trying, you’re already a winner. You
know what losers do? Stop. You know what losers do? Losers don’t even try.
A winner at least gets up and tries. Like I said, if you’re walking, that’s
fine. Go. I’m going to tell you this. If you start
off walking by doing this workout, eventually you’re going to be running
back and forth as fast as me. Sooner or later. All right, stop. Five second break. You know what’s coming.
Thirty seconds. Stop. Thirty seconds. Give me all you got. Let’s go. Keep
going. Don’t you stop. Twenty seconds. Come on, come one. Beat me. Look
at me right now. I’m going [to the store]. I want you to beat me. Keep sprinting
back and forth. You can walk real fast and beat me right now. You
should be beating me. Come on. Keep going. Five more seconds and
then you can rest. Give it all you’ve got. Come on. All right, stop. All
right, little bit of break here. All right, keep going. Ten seconds then we’re
going back again. Five more seconds. Get ready. Go. Twenty seconds. If you think
this workout is too easy for you right now, run faster. If it’s too easy
for you, space your chairs out a little bit farther apart. Don’t put them
in close, space them out some more. Three more seconds. Stop. Seven more seconds. Get ready. Two, one, go.
Ten seconds. Try to touch those chairs as many times as you can. Give
it all you’ve got. Stop. Five second break. I think 30 seconds is coming.
Go. That’s right. Thirty seconds. There it is. Give it all you’ve got.
I’m doing this [with you]. I’m going through the same pains you’re going
through right now, but I’m not quitting and I don’t want you to quit. You got to dig down deep. Come on. Keep going.
I don’t care. Like I said, if you do the whole workout walking back and
forth, at least you’ve tried. Also, like I said, sooner or later, you’re
going to be running back and forth as fast as me, if you keep doing this.
Ready. Stop. I’m sweating right now just like you are.
I’m here with you. I’m going through the same pain and troubles that you’re
going through right now. Seven more seconds then we’re going to start
again. Three seconds. Get ready. Go. Twenty seconds. Keep going. You may not look amazingly good after this
first time you do this, but I guarantee you each time you work out, you’re
going to look better and better. Just think about that. You’re going
to look better and better every time you do this. Get ready. You can stop
right now. Each time you do a workout, you’re going to
look better and better. You may be the best looking person where you live
at right now because of doing this. Go. Keep going. That’s right. Keep going.
Stop. Short break. Thirty seconds. Let’s go. That’s right. Keep it up.
Back and forth. That’s right. If you’re real, real tired right now, after
you finish this little last 15 seconds running, take you a sip of water.
Have you a water bottle beside your chairs while you’re doing this workout
so you can sip on it throughout the workout. Five more seconds. Get ready. Stop. That’s
right. If you don’t like the music that’s playing right now, if you don’t
like my voice, have your own music ready. Just like me. I’m wearing some
earphones right now. I have my own music on. That’s what keeps me going.
Whatever you need to do to make yourself not quit, you do it. Go. Twenty seconds. Keep going. Like I said,
tell that voice inside your head that’s trying to make you quit right
now, just tell that voice to shut up, leave you alone. “I’m trying to look good
naked.” Tell that voice to leave you alone. You’re not going to stop.
Stop. Stop right now, though, and rest, but don’t you give up on this workout. I know I said it a thousand times already,
go. I know I said it a thousand times already, don’t give up, or don’t quit,
but it’s really true. You don’t give up. You don’t quit. You’re going
to look better. You can get anything you want in life. Stop. Short rest. Get ready. Go. Back and forth.
You’ve got to give it 110 percent sometimes. Come one, keep it up. Come
on. Fifteen more seconds. I’m staying here with you the whole time. When
you do this workout tomorrow, I’m going to be here with you. You don’t have
to do it tomorrow, but try to do it at least three times a week, or some
kind of way. Stop. Or some kind of workout like this three
times a week. Keep going. Each time you do this workout, I want you
to try to do it faster, or do it longer. Try to make it a little bit harder
each time because here’s the thing. If you do the same thing over and over,
you’re going to get the same results. Try to make it a little bit more
intense. Go. Try to make it a little bit more intense
every time you do it. Intensity equals fire and you can use that
fire to burn off that fat that you don’t want on your body. You lose that
fat, you’re going to look better naked. Five more seconds. Almost there. Get ready.
Stop. Seven more seconds and we’re going to go right back again. Come one,
go. We’re almost finished. We’ve got about two to three more minutes
left. Stop. Five second rest. Get ready. Go. Right back to it. We almost conquered
this workout. You almost finished it. Don’t give up right now. You’re
almost finished. The last part is always the hardest. Keep going. Try to
finish strong here. Think it’s about two more minutes left. Keep going. Don’t
stop. Give it everything you’ve got inside of you. Five more seconds.
Almost. Stop. That’s right. Just think about what
all those people are going to say when they see that you’ve lost five pounds,
ten pounds, or 20 pounds, or even 50 pounds. Just think about that. Think
about those things to motivate you. Go back and forth. Come on. You should
always try to beat your own record. If you ran back and forth ten times
last time, try to run back and forth 11 times. Try to beat your own record.
Four more seconds. Keep going. Stop. Ten second break. I think after this
break, you’ve got a ten second run. I don’t know. Let’s see what happens. Go. That’s right. Ten second run. For example,
if the last time you ran back and forth ten times, ten seconds, try
to do 11 times, ten seconds. Stop. Try to beat your own record. Get ready.
Go. This is the last one right here. Keep going until I put my hands
up and cheer. This is a mystery. We don’t know when we’re going to
stop. Keep going. When I put my hands up and cheer ,that’s when we’re going
to stop. Keep going. I think that’s it. That’s it right there. There you
go. You conquered it. We conquered it together. See you tomorrow. If you want to get a free DVD with all my
fat burning workouts all on one DVD, go to nowloss.com/free and yes, it’s
really free. I’m not going to make you pay for shipping. I’m paying the
shipping for you and I’m doing this because I really want you to look good
naked. All I want you to do for me is contact me through my website at nowloss.com
and tell me your success stories about how my free DVD helped you look
good naked.

100 thoughts on “20 min. Weight Loss HIIT Running Workout Routine

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  15. Thank you, MILLION times!!! I love this video. You are a very generous man. Thank you for your support and incourage. It helps me so much. God bless you.

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  18. hi im a 16 year old girl and like i eat healthy boiled eggs plus whole grain in the morning salad with protein for lunch and dinner and some fruit and a lot of water and tea do you think i could actually lose 20lbs in two months if i do this?? thank you ๐Ÿ™‚

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  23. good basic workout. very good for hockey players with the stopping and starting…although it is waaaay too boring to do 3x a week. ย 
    -not bob levyย 

  24. I just started this few hours ago love it I did it twice 40 mins better then 20 I say it help me sweat am start n finish it I want to lose 30 lbs bfore my birthday

  25. i like this video alot but sad that i am really running 12mins i time it wen i took rest breaks same time as the video said 12:24 minsย 

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  27. I would say that it seems lame that I was duped by a picture of a hot lady to watch THIS, but the fact that he's doing more than I am means that I really have no voice to speak with…ย 

  28. Love your video and love the music but damn dude you talk too damn much and I hate when you keep saying about how I will look good naked!!! if you didnt talk that much and didnt say how I look good naked then Id never post this comment.

  29. Thanks for all these videos! a question, how should I make the workout harder next time after I did this 20 mins? I know I can do it longer but to make it more intense I run faster? It is a bit difficult to measure? Or do another workout will work? What's your recommendation?ย 

  30. Everyone keeps saying the same thing about the hiit work out so I know it's tru… I have the eating part down pact… Excited about this one… Will try this Tomorrow

  31. For losing weight efficiently and maintain it, you must have a permanent plan rather than jumping from diet to diet.

  32. Oh my goodness, I thought this was going to be a mix of cardio, but it was just running back and forth. Happy to say I conquered this!!! I'm not much of a runner, but I am definitely incorporating this to my abs and legs workout (:

  33. Don't mind her I love your talking it helps people to push harder. You are like my motivational speech Audio don't even have to listen to my own music because the dawn air buds keep falling out my ears. If you don't like his talking lady just put in your air buds maybe yours wouldn't fall out lol

  34. Thank you for this video. By the way is it safe to do this everyday or should I wait a certain amount of days to do this exercise again

  35. Love this killer workout.. Instead of a DVD.. Is it possible to get as an app ๐Ÿ˜€ and thank you for posting this.

  36. If I do this the first thing in the morning I.e empty stomach… Will it cause muscle breakdown or catabolism???

  37. I did this after already doing C25K W1D2. I only made it 8 minutes through before I was done. So, I'll make it my goal to get through the whole 20 minutes by this time next week. ๐Ÿ™‚

  38. am trying to lose 20 pounds in one week and I just started today am 210 pounds and like 5'6 , wat all I have to do to lose it in 3 weeks ?

  39. I did this 3 times, so thats a mixture of 60 minutes. But, tomorrow im going to add a 4th time, so that would equal 80 minutes. ๐Ÿ™‚

  40. i'm HIIT with bicycle. i lose 10 pounds in 2 weeks. then 4 days, i lose 2 pounds bicycle 1 hour in 2 days. i hope, i lose 40 pounds again.

  41. I love that you don't waste time in lengthy intros! Your instruction is encouraging without being annoying. Also, nice choice of music!!!

  42. How can I lose 50 pounds by the end of April 2018? Thatโ€™s 5 months. I just really need guidance and Iโ€™m giving up.

  43. The voice is classic. Reminds me being a kid and my big bros, and cousins home coaching me. This has been a staple for me successfully getting back in shape. Truly enjoy this ole school grind. Salute!
    Don't QUIT foool!

  44. I don't even have enough space in my room for a proper distance between two chairs. So I put aside my furniture and I ran diagonally across the room to make the most of the little space that I have got. That was unexpectedly enjoyable!
    06:42 "If you have a little voice in your head right now telling you to quit, you know, tell that voice that you hear to shut up." That was so funny!

  45. This is a great HIIT workout because it is time efficient, everyone has equipment, you can adapt to include standing crunches, and go as fast or slow as you want. Thanks for the inspiration and easy everything!

  46. Very good at home workout but I think the word HIIT is being used frequently without trainers or people actually understanding what it is and how to do a actual HIIT work out. This isn't a HIIT I would say this was very low intensity. I would recommend doing this for longer duration just to get the benefits of fat burning.

  47. "Why should you expect ๐˜๐—ผ ๐—š๐—ฒ๐˜ ๐—ฎ ๐—Ÿ๐—ฒ๐—ฎ๐—ป๐—ฒ๐—ฟ, ๐— ๐—ผ๐—ฟ๐—ฒ ๐—”๐˜๐˜๐—ฟ๐—ฎ๐—ฐ๐˜๐—ถ๐˜ƒ๐—ฒ ๐—•๐—ผ๐—ฑ๐˜† when you canโ€™t even ๐—ง๐—ฎ๐—ธ๐—ฒ ๐Ÿฏ ๐— ๐—ถ๐—ป๐˜‚๐˜๐—ฒ๐˜€ to read http://bit.ly/LOOK-BETTER about Adrian Bryant's ๐—ก๐—ฒ๐˜„ ๐—™๐—ฎ๐˜ ๐—Ÿ๐—ผ๐˜€๐˜€ ๐—ฃ๐—น๐—ฎ๐—ป" -๐˜‘๐˜ข๐˜ฎ๐˜ฆ๐˜ด ๐˜“๐˜ฆ๐˜ธ๐˜ช๐˜ด, ๐˜š๐˜ถ๐˜ค๐˜ค๐˜ฆ๐˜ด๐˜ด ๐˜Š๐˜ฐ๐˜ข๐˜ค๐˜ฉ & ๐˜“๐˜ช๐˜ง๐˜ฆ๐˜ด๐˜ต๐˜บ๐˜ญ๐˜ฆ ๐˜Œ๐˜น๐˜ฑ๐˜ฆ๐˜ณ๐˜ต

  48. Just finished this workout…closer to my beach body๐Ÿ™Œ๐Ÿฝ I'll be back this evening. Sticking with this all week twice a day…..then switch it up every other weekend! Tired and sweaty….. gotta go get ready for work… LaterโœŒ๐Ÿฝ

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