01: Total Body HILIT Strength Workout | High Intensity, Low Impact | BodyFit By Amy | 30 Mins - NEW!

Do you want to build strength and endurance with low impact but high intensity? This workout is for you. Hey everybody, I'm Amy from BodyFit by Amy, and this is your total body HIIT strength with weights workout. What is HIIT? It is high intensity but low impact training, and that is what we are doing with this workout. We are going to be working our body for total body strength, some back to basics, some more compound moves while we keep it low impact. So no jumping, no running, nothing. crazy, but you will feel the burn and your heart rate will get up. So we'll be getting that MetCon metabolic conditioning and cardio as well. I'm going to be working with weights today, a mix of dumbbells, optional kettlebells, and an optional bench if you have it. Use whatever you have available to you, and of course I will give you lots of different options to work to your strength level. We only have 3 quick circuits today. Are you ready? Let's do it! Let's start just with a march and just get your arms and legs moving. We're going to get the blood flowing to get our our body's temperature up, which is when it moves the best, and we'll get a little mobility and movement prep to get our body ready to add the weights. You can roll those shoulders. So you can see behind me I have a mix of dumbbells and kettlebells. I also have my bench. Don't worry if you don't have all of that, you can use whatever you have available to you. If you got some weights, just use what you've got. If you have a few options, keep them close by. Sometimes We may want to go a little heavier, maybe a little bit lighter on some of our compound moves. Either way, I just want you to be challenged. So something you're going to hear me say a lot is you do you, be where you are today. Let's add a big step out with that arm cross. So that means where you are in your fitness journey and where you are today, how you're feeling today. So be challenged, try to go heavy. We do want to build the strength, but Work in a way that is good for you and your body. Let's take it right here. We're gonna go with our arms, nice big Y, and then hinge the hips to the back. Y and here, here to here. So within this workout, 3 quick circuits. They're gonna move quickly. We'll see if we have time for a bonus. Right here, take those hands on the inside of the legs. And we'll have a mix of some pure back to basic strength. That is where we're just doing one move, and again, we're going heavy with it. Lower body things that are going to get our heart rate up, so we do build that high intensity, so we get MetCon metabolic conditioning. Slowly roll it up right here. Now we're going to tap back, open up the hips. You can do a tap back or a lunge, up to you, and then reach those arms up. So a mix of that and then some more compound moves, or some things that are going to get your heart rate up a little bit more. Maybe putting an upper and a lower together, or an upper and a core, Again, all of it is going to increase the intensity. Something that I will always tell you, you don't have to go high impact jumping to get high intensity. So hold this stretch here, or if you want to drop it down, world's greatest stretch here. You can even reach through. So we're going to build the intensity, we're going to get the heart rate up for MetCon and for cardio. So we're burning in all the ways, but we're going to do it without jumping, without running, without anything high impact. Go ahead and step it right here. So we're going to take it low impact but high intensity. Again, you can hold it here or drop it down. Big reach. Some of these things I will give you options— well, all of them I'll give you options, but some of them that you need a few more modifications, again, you do you. Work to your level. So from here, if you can step it back into that high plank or on all fours, get that core contracting and lifting. You can do a little forward and back either on your knees or your toes. You can do a little drop down with your hips right here. You can even do a little down dog stretch if that's good for you. Either way, we're just getting the core warmed up through the back. And then slowly walk those hands back and slowly come up, stacking one vertebra at a time. Let's tap and reach right here. All right, so we're going to start— this is going to— I'm going to be using a mix of dumbbells and kettlebells. Again, if you don't have kettlebells, no big deal, but if you have them Use them. Little hamstring curls right here. So we're gonna start— everything has 2 rounds. Round 1 is 40 seconds of work followed by 20 seconds of rest. Round 2 is 30 seconds of work followed by 15 seconds of rest. So again, moving quickly where your heart rate's gonna get up. Starting with a lunge or a step up. So if you do not have a step or a bench or something you can step up on, you're just going to do a reverse lunge. Drop it down, Or a little tap back like that. If you have something, a step, a bench, a box to step up on, then we're with or without weights stepping it up, dropping it down. So same movement pattern as you can tell, but adding levels, either stepping up or dropping down. Go ahead and grab those weights. We're going to start with our right foot. 3, 2, 1, here we go. So you're stepping up and stepping down, or you're reversing into a lunge. Don't worry if you don't have a bench, or if you have a bench that's higher. Mine is only 15 inches, so if that feels like too much, that lunge works just as well, right? If you can't get that low, just tap back. That's one of the things I like about a step up is that we can keep it moving. Whoo! With— breathe right here— without having to drop low in the lunge. I know sometimes that is hard depending on your fitness level or your joints. 3, 2, 1, set the weights down. Give yourself a little breather. All right, now we're already starting to feel it. High intensity by the nature of the movement. Same thing, other side. You're either doing a lunge or you're stepping up onto the bench. Catch your breath, push through that front foot, core engaged. Let's do it. Up and down right here. Slow and controlled. Take your time. Here. Take it up, slowly down. And either way, you're landing soft, right? You're coming down slowly, trying to have the front leg do the work. Up and down. 10 seconds. Step-ups always get my heart rate up. High intensity, low impact. And relax. All right, I want you to hang on to one of those heavy weights. And now we are going to take it to a plank row. So if the plank row is not right for you, you can do it on all fours and just be here to here. If you're able, we're going to come all the way up to here with that row. Join me in the plank. 3, 2, 1, pull up to the hip. So see what we're doing here? We're keeping up the intensity by getting— Excuse me. A lot of muscles working together at once, right? Our core has to stabilize. Again, if that starts to feel like too much, drop to the knees here or here. Core has to stabilize and work hard, and then we pull with those back muscles. So try to pull towards your hip, elbow up to the sky, and stay nice and tight in your core, in your quads, in your glutes, in your hamstrings, in your back. We got 3, 2, 1, and relax. All right team, we are back to that step up. Who is feeling it in their heart rate? I know I am. So let's go ahead and take it up. Breathe. To that step up right through here. Let's do it again. This time we have 30 seconds, here we go. Step up or lunge, only 30 seconds. So I think you're going to find that these circuits are going to go pretty quickly because 30 seconds right here. Yes you can! Woo! And here. 3, 2, 1. Catch your breath, shake it out. Only 15 seconds to breathe. If you need more of a breather, hit pause, take your time. But again, part of what is keeping the intensity is our rest-to-work ratio. Here we go, other side. Up And down. Step up, slowly down. Right here. Push up through the heel. I know. 3, 2, 1, and relax. All right team, one more time with that plank row or all fours row, whatever is best for you. 30 seconds, then we're gonna grab some water. Lift it up in 3, 2, 1, here we go. Up again, squeezing your back. I want you to think more about the pull, the upper body pull motion For your back, those big muscles along your shoulders, along your spine. Even though you're thinking about your core working hard to stabilize, try to keep thinking about your back when it starts to get hard. I know, woo, it's all hard. It's hard cuz we're working hard is what I like to say. 3, 2, 1, and relax. Catch your breath, team. Back to here. Let's grab some water. That That was circuit 1, right? Do you feel that high intensity? But we didn't do any jumping, we didn't do any running, we didn't do any power moves. Pure strength. But when we put things together, when we add elevation, we add lower body movements or movements that are using a lot of muscles at once, you're gonna get that high intensity but keep it low impact. Whoo! Cheers, y'all! All right, let's take it back to here. Second circuit, we are going to use this bench down on our back or the mat. If you don't have a bench, don't worry, but we're going to start with one heavy to medium weight. Here is what we're— we've got. We're gonna do what's called a pulse squat into a rotational press. So watch me here, one weight between 2 hands. We're gonna down, we're gonna pulse for 2, up, rotate and press. Pulse for 2, up, rotate and press. All right, so go ahead and grab one weight. After that, we're gonna do a curtsy lunge with a curl. We're gonna take it down on our backs for a fly with some core. Starting with that pulse squat, holding the weight here, kettlebell or dumbbell. 40 seconds. 3, 2, 1, pulse. Squat, press and rotate. Pulse down for 2. And with that pulse, I want you to think about pulsing down to the ground. Sometimes we think about pulsing up. I want you to think pulse low. That's going to help you get low in the lower body while we come up with power for a little upper body press, right? If the rotation is throwing you Just keep it here. You can go straight up. We're just adding a little bonus core by rotating knees and hips. Core has to stabilize. Little rotation. 3, 2, 1, catch your breath. All right, now I'm gonna switch gears to dumbbells and we're gonna take it to a curtsy lunge with a curl. Here's what I want you to do. Curtsy lunge, cross behind. Curl at the top. If you need to, you can make it a little tap back or just do the biceps if your legs need a break. Here we go, drop it in the curtsy lunge, bicep curl right here. Drop it low and bicep. If the compound movement— let's say you're a beginner and you're just getting used to form, or begin again, or you're getting back into it, it's totally fine. Take one Step out, right? Take the curtsy lunge out, just do the biceps. That's okay. Any of these moves in this whole circuit is filled with compound moves, right? Any of them, if you need to switch it to just one of those moves, you can always do the second one in our second round. 3, 2, 1, and relax. All right team, now we are down On our back. Catch your breath. So we are taking it— Whoo! On your back, we're gonna do a chest fly. So it's gonna look like this, like you're hugging a tree or holding a beach ball, right? On your back with that. You can be on the floor, you can be on the bench, it does not matter. But here's what we've got, team. We're taking it here as We go out, we're gonna lower the legs. Now you can lower them straight legs or bent legs. I'm gonna start bent, but join me down here. I'm gonna give you a couple extra seconds. I know that was a lot in those first 2 moves, right? We got a lot of things working. So align yourself on the mat. Let's connect with that core, deep core. Zip it up. Grab those weights. Weights are going to be facing each other at the top. Feet up again if you only want to do one. Just do one. Here we go, out for 2 with the fly, down for 2 with the legs. Now I'm going to start with a little toe tap. If the coordination or it's too much for your back, just do one or the other. If you want to increase that intensity on your core, straighten those legs. Down for 2, squeeze in for 2. And for 2 right here. So we're getting chest and shoulders and we're getting a lot of core. So upper body push, whereas when we did the plank row, we got upper body pull. 3, 2, 1, and relax. All right team, round 2. I told you these circuits are going to move quickly. We're doing it all again, this time pulse Squat rotational press, exact same thing. If you felt like that was a little light, you want to go a little heavier, go a little heavier. We've got 30 seconds this time, so pulse down to the ground. What I mean by that, pulse down, drop the hips, and then up and press, building some power but again without impact. Here we go, pulse for 2, press and rotate. Pulse for 2, press and rotate right here. Yes you can, working hard. Down 2, up, down 2. Keep it going. Can we get one more? Legs And push. Breathe, team. All right, back to biceps and curtsy. If you only did one, you can do the other one this time. Again, crossing behind, this time hammer curl. Keep those palms turned in. See if you can stick with the heavy weights. Upper body pull with our biceps, lower body into the hip, the glute, outer thigh. Shoulders back. Catch your breath. Here we go, curtsy up and curl again. Hammer curl this time if you want. If you need to just tap it back or not go as low, or even just a regular lunge, that works too. Right here, here we go. Yes! 3, 2, 1, and relax. All right team, one more time with the chest fly and the leg lower. If you just did do one the first time, do the second one this time. Here we go. And breathe. Catch your breath. You can tap the toes down, you can have straight legs, up to you. 30 seconds. Zip up the core, engage. Here we go. Out for 2, in for 2. Deep core, upper body push. Out for 2, in. I know, breathe. Out. We're due. Oh, I know, feeling it too. 3, 2, 1, and relax. Yes team, you did it! Catch your breath. And let's take it— breathe, grab some water, then we're on to circuit 3, our last circuit. Are you feeling it? I hope you are. I know I am. Getting in those higher zones of cardio, high intensity, but still keeping it low impact. Cheers, y'all! All right, let's take it back over here. Okay, so really Quick, while you're catching your breath. First move, dumbbells or kettlebells, all lower body. We're gonna do a plié with a little heel raise at the bottom. If that feels too unsteady for you, just your regular plié squat. But if you can, at the bottom of it, we're going to lift the heels. A little bit of ankle strength and calves. Then we're going to get what we call a tri-sweep or a lat sweep. So back of the arms, but also through your back, you're going to sweep it up, squeeze, and down. Sweep it up, hold at the top. So you want to go a little lighter for that. Then we're going into a kettlebell swing. Now if you've never done a kettlebell swing, I want you to stick to just a regular deadlift, which is this right here. In fact, we'll do that the first round. Second round will be a swing, so you'll have the option. First round deadlift, second round swing. But let's start with a plié. So something heavy, you can go 2 2 dumbbells, 1 kettlebell in the center. We've got 40 seconds. Toes are slightly out. Here we go. Drop it in the plié, lift the heels down and up. You can make them 2 separate movements. So you notice we have to engage the core. If you want, you can do 1 heel at a time. Maybe that feels a little better. Here, here, squeeze up and through. So with this one We get all lower body, right? Back to basics. We get all upper body, back and triceps. Then we're gonna get a full body swing, which is again high intensity, low impact. But we'll start with the deadlift. 3, 2, 1, bring it up. All right team, so again, I want to warn you to go a little bit lighter on this. It's not like a row. It's not even like a tricep, it's the combination of the two. We're doing a little sweep. So sweep up, squeeze, slowly down. That doesn't work for you, you can bend the elbows, a little more triceps. But let's take it here to get the back. Here we go, up and squeeze, slowly down. Up and squeeze. So within this move, we're getting back of the arms. I'm going to show you right here, your back and all through here. So So a lot of triceps, these muscles we want to work, but also your back and shoulders. Keep it going. It's not an easy one. It's one of those that looks and sounds like it should be easy. Sweep sounds easy, right? Squeeze and back. I know. 10 seconds. Breathe. 3, 2, 1. And relax. All right team, we're gonna go back to that hinge position before we do our swing second time through. We're gonna do a deadlift because this is your prep for it. Push the hips to the back, stand up straight. 2 heavy dumbbells or 1 heavy kettlebell. I'm gonna do dumbbells on this one, kettlebell on the swing. Shoulders back, core engage. Here we go. So a cue I like to use a lot, shut the door with your booty. Push your hips to the back, or shut a drawer, shut the door, whatever it is. Push somebody out of the way with your booty. Right here, shoulders pulled back, and stand up straight. And up. I know. Squeeze. 5, 4, 3, 2, 1. Ha! Yes! All right team, back to the top. So we are back to our plié with the heel raise. Maybe I'll do a heavy kettlebell this time, why not? Same idea, dumbbells or kettlebells, we're going to get 30 seconds. This time, all lower body, core engaged. Balance for core. Let's get set. Second time through in 3, 2, 1. Down, heels up, and squeeze. So as you come up, really connect not just with your inner thighs and glutes, right? You feel that, but with that deep core and pelvic floor. Your pelvic floor muscles, they sit at the base of your pelvis, right? Down, up, up, and here. Down. Yes! 5, 4, 3, 2, 1, relax. All right, lat sweep. Right here, sweep it up. 30 seconds. Again, really thinking about your back and shoulders, but also thinking about the back of the arms with those tris. Let's get it done. 3, 2, here we go. Right here. Breathe. Ha! I know. Up and down. Yes, you can! 10 seconds. Try to hold for a count at the top. That's where we really get those upper body movements. 3, 2, 1, and relax. Ah, last time, 30-second with the swing. Or if you've never done a swing or you're not comfortable with it, Keep it with that deadlift, right? Just like that. Here we go, team, let's finish it strong. We're gonna do the swing or the deadlift. If you've never done the swing before, we're gonna prep it. You're gonna power it up, lock it out, let it drop. Your arms are not lifting at all, it's all back loaded power but low impact. We're not leaving the ground, but power coming up. So wrap that core. If the deadlift is a better option for you. You came for really true low impact, you can. If you want to get low impact with some power, join me here. Here we go, prep it. 3, 2, 1, power! Let it drop right here, zipping up the core, locking out the knees and the hips and the glutes at the top. I know some people don't feel like a swing is low impact, but technically it really is. We're not jumping, we're not coming down hard on those joints, right? Which is not necessarily a bad thing. That's really good for building our bones, building our muscles. 3, 2, 1, swing and relax. But it's not what we want every single time. Catch your breath, team. Breathe. All right, so If you've been around a while, you know that I like to have a bonus move or a little mini bonus circuit just to close it off, right? So here's what we're going to do with that. We're going to take it— every circuit that we did— no, those first 2 circuits, we're going to combine them each into one move. So instead of your lunge and instead of your row, we're going to do a lunge and a row. We're gonna take it down, row, step it up. Down, row, step it up. All right, we're gonna do that for 40 seconds. Then we're gonna get our curtsy, our curl, our squat, and our press. That for 40 seconds. We're gonna finish with a 30-second swing. So grab some heavy weights, we're gonna drop the chest on it. If this doesn't feel right for you, I want you to pick one thing out of each bonus move. Maybe it is just a row, maybe it's just the lunge, but let's finish it strong. All right, quick bonus circuit, 3 moves, 40-40-30, starting with our lunge and row. Here we go. Lunge, bring it up. So drop the chest, drop the knee, create the space. I know it's hard in the balance. So if you need to, lunge, step, row right here. Lunge if you can put them together, and up. Ha! I know, I'm feeling it too. Lower body, upper body, core all together. At least we're not adding that plank, right? 3, 2, 1, relax. Ha! You guys, do you feel it in that heart rate? All right, dumbbells are probably best. Exactly like we did our lunge, our curtsy, and our curl, and then in the center, squat and press. Don't worry about the rotation. I know who's feeling that heart rate. I know I am. Catch your breath. Second time, 40 seconds. Curtsy lunge, curl at the top. Rack those weights. Squat and press. Breathe for 5, 4, get ready, 3, 2, 1. Lunge, curl, squat, press. Right here. Lunge, curtsy, curl. I know, again, if it feels like too much, pick one thing or two things. Maybe you just want to do the curl and the press, or the curl squat and press. Take the curtsy out, doesn't matter to me. You're here, you showed up today, that is all that matters. All right, so I don't want you to get too caught up. Perfection is not the goal. Progress movement is the goal, right? I say that as I'm really out of breath. Catch your breath, team. Now we're going to take it one more time. Swing. The swing is not right for you, just a deadlift, then that is it. Let's finish out This workout. You got it, team! Then we are cooling it down. Quick stretch in the hinge. Remember, you can just do the deadlift, you can just do the swing. 30 seconds, here we go. Hinge, prep it. 3, 2, 1, power! Let it drop. You're not going higher than chest level or above. And you're not controlling it all the way down. Power up, let it drop. Power right here. Deadlift is fine too, you do you. 10 seconds. 3, 2, 1, swing. And relax. Oh man, you guys, right where you are, pedal those feet. I know, I feel it too. Catch your breath, get a nice good stretch through there, whatever it is for you. Push those hips to the back, hands on the kettlebell, hands on your legs. Bring it up halfway, roll through your back. We're gonna keep this cool down pretty short. All right, so please Make sure you get more— slowly roll it up— of a stretch, you get more of a cool down, and you get more mobility and flexibility just in general on your own. Okay, make sure that you're getting it done throughout your week, throughout your days, not just at the end of the workout. That's not what we want all of our mobility and our stretching and our flexibility to be. Open up wide right here. Reach those thumbs to the back, grab if you can. So it's a little more stretching after this, especially if you're feeling something specific— your back, your quads. And again, I have tons of mobility workouts including just 5 and 10 minutes, so getting that throughout your day, throughout your week will be really, really helpful. If you're following my calendar or if you're in the BodyFit Athletic Club, we have a built-in active recovery mobility mobility flexibility day every single week. So check that out. Leave me a comment, leave me a like, let me know how you're feeling. Don't forget to subscribe and please spread the word. Let's get more people moving. One big deep breath in and out. You did it! That was your total body high-lit, high-intensity, low-impact strength workout with weights. Great job, everybody.