Not all reps are created equal, especially when you're chasing calorie burn and metabolic intensity. So, whether you're crafting a minimalist HIIT session or stacking progressions into your calisthenics routine, understanding how much energy each rep demands helps you train smarter. But first, context matters:
Calorie burn isn’t fixed. It varies based on factors like:
Age, gender, height & weight
Lean muscle mass vs. body fat
Exercise intensity & duration
Form efficiency and explosive power
Each exercise lasts 60 seconds, moving fast with minimal rest. The calorie burn is based on estimated reps per minute (RPM), matched to the burn rate per rep. Here are 10 high-impact bodyweight moves Chris is showcasing:
Burpees: Full-body beast: combines squat, plank, push-up, and jump in one.
Squat Jumps: Fast-twitch activation and joint loading for explosive power
Switching Lunges: Elevates heart rate with unilateral control and speed.
Switching Mountain Climbers: Core, cardio, and coordination on overdrive.
Squat Taps: Burnout drill for glutes and quads; deceptively intense.
High Knee Runs: Quick turnover with core stabilization; great warm-up or sprint finisher.
Plank In and Outs: Core crusher that scales up with tempo and tension.
Jumping Jacks: Classic cardio for consistent burn across large muscle groups.
Butt Kicks: Light recovery movement or calorie filler between sets.
Side Hops: Agility plus core control. Great for conditioning circuits.
When efficiency meets intensity, your reps start doing the heavy lifting. This list is built for any athlete who embraces explosive movement, structured progressions, and minimalist training. Follow along with Chris on your phone using the THENX app. If you don’t have it, download the app from the App Store or from Google Play so that you can get this workout on your phone and start torching those calories while gaining strength!
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