What's up Zendudation? This is Dan Whitmer and we're doing a high intensity interval training workout for fat loss. What's up players? 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 22nds on of all-out, all-intense, super hard exercise followed by 10 seconds of rest. We're going to repeat that pattern for a total of eight exercises, so one circuit is four minutes long. I'm going to 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 going to be very clear with you. There's a reason why we work with cross rope. They're the best in the market of jumping rope, that's why we work with them. Before we had an agreement with them, wait 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 going to 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. 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 to one or two PM, but working out in the morning. Dan, what should I do so I don't lose my muscle mass? The answer to 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, it's 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 zendus 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. All right folks, 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. Light like a fairy. Like a fairy godmother. All right ladies and gentlemen, back with the jump rope again. Now we got fast skiff and again. We want you in between the balls of your feet and your toe and you're just doing a skip to my loop here. A skip to my loop keeping that core tight, keeping those shoulders tight, everything tight, tight, tight, time. All right push up folks. We want to protect our shoulders here by bringing our elbows just slightly in a little bit and again we're going down 90s degrees and yeah do your push up. You can't do push up, do push up from your knees. That's the modification today. Time. Now back to jump rope. Run in place and again guys. It's all about keeping that good form. Bounce 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. Two, one time. Now we got jump squats folks and again we're bringing that booty down just about 90 degrees. You're putting that 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. Time. And right back to the fast, give it a go 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. And now we 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 100 years old. And bring that butt down for the 90 degree angle between your calf and your hamstring. Beautiful. Three more seconds. Finish strong. Huh? Yeah, yeah sure. Yeah sure I'll take my shirt off for sure to make the shot better.