 What's up Zendu nation? This is Dan Whitmer and we're doing a high intensity interval training workout for fat loss What's up player that was that one's a little louder than I usually do We've talked about high intensity interval training before but just to refresh your memory The format that we will be doing is 20 seconds on of all-out all-intense Super hard exercise followed by 10 seconds of rest. We're gonna repeat that pattern for a total of eight exercises So one circuit is four minutes long I'm gonna do the first one with you guys and then if you're a beginner I want you to repeat this circuit two more times if you are advanced repeat this circuit another four times If you guys want 10% off the best most durable jump rope on the market by the way guys I say that in every video and then a bunch of people comment and say like check this rope out Check this rope out. Is this rope good? My rope keeps breaking. I'm gonna be very clear with you There's a reason why we work with cross ropes. They're the best in the market of jumping rope That's why we work with them before we had an agreement with them way before that I was already using and loving their jump ropes again for anyone who has questions about cross rope and if they should invest in it Yes, we're going to say that until we're blue in the face because as you guys know our community Brandon and I are only gonna use the best cross ropes the best So that's why we use it. I am doing this workout fasted. It's about 11 30 11 30 It's about 11 30 in the morning I'm doing this workout fasted and I just took my BCAAs We've been getting a lot of questions from people in the group who are practicing intermittent fasting and are not eating till 1 or 2 PM but working out in the morning Dan What should I do so I don't lose my muscle mass the answer my friends is take branch chain amino acids also known as BCAAs Our favorite ones from athletic greens an awesome company check those out down in the link below Again, if you are working out on an empty stomach eating branch chain amino acids or consuming them Is a great way to hold on to your lean muscle mass while you work out in the fasted state Let's just get after it. Let's do the thing. Let's be practitioners. Let's be doers. Let's be action takers Let's roll. Oh Yes, ladies and gentlemen The Zen dudes are back and we got high intensity interval training today 20 seconds all out after let's go 10 more seconds run in place here. You got a 10-second break Put the jump rope down we got butt kicks You know what you're doing here your butt kicking you're kicking your butt Look at Dan do what he does bouncing on the balls of your feet stand light like a fairy like a fairy godmother and All right, ladies and gentlemen back with the jump rope in now we got fast skipping again We want you in between the balls of your feet and your toe and you just doing a skip to my Lou here a Skip to my Lou keeping that core tight Keeping those shoulders tight Everything tight tight tight Time all right push-ups folks we want to protect our shoulders here by bringing our elbows just slightly in a little bit and again we're going down 90 degrees and Yeah, do your push-ups can't do push-ups do push-ups from your knees. That's the modification today Back to jump rope running place and again guys. It's all about keeping that good form Bouncing on the balls of your feet Keeping those arms tight. You see nothing on Dan's body is moving except for that rope and his wrists just slightly as well as feet bouncing bouncy bouncy to one time Now we got jump squats folks and again We're bringing that booty down just about 90 degrees Clean the 90 degree angle between your calf and your hamstring here The goal is to be explosive, but also keep that form on point Three more seconds and right back to the fast-skipping guys. So these are intense. You only got 10 seconds rest So give it everything you have in that 20 second interval beautiful 10 more seconds two one Time just got normal squats So drop that booty knees jutting out just slightly to the side so you can protect your knees so you can do squats to you a hundred years old and Drink that bring that butt down creating the 90 degree angle between your calf and your hamstring Beautiful three more seconds finish strong