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Tag: running weight loss workout

Apr 22

20 min. Weight Loss HIIT Running Workout Routine

{“en”:”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.. “}

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