02: Cardio & Abs Tabata

Hey, everybody, I'm Amy from Bodyfit by Amy, and this is your cardio and abs Tabata workout. This is an all body weight cardio workout incorporating a whole lot of core as well and doing it in a traditional Tabata format. So 20 seconds of work followed by 10 seconds of rest in 4 minute rounds. With these, we're going to start more cardio based, then we're going to add some core down on the mat. But you have options to keep it all standing and to take it low impact, high impact, whatever you need for where you are today. Are you ready? Let's do it. Let's start just with a march. We're gonna go ahead and get our muscles warm, get our body's core temperature up, get the energy up and get ready to move. So you can just get a march. Let's move your arms. Just want to get the blood flowing all the way through. This is a cardio based workout where we're working in short intervals. So 20 seconds is all we have for those work intervals. Let's roll those shoulders but have that for our rest intervals. We only have 10 seconds. All right. So within that, we're gonna keep the heart rate up and you can really make it what you need. If you want to get more of those sprint intervals, I'm going to give you some options to go a little harder. If you want to keep it more cardio conditioning, I will give you options. If you want to keep it low impact, that is totally fine. Let's go. Take it up right here. Nice big eye and then hinge, drive your hips to the back. And then if you want to take it a little higher impact for a little higher intensity, I will give you that option as well. As we're working through again the first half of our Tabata round, so the first two minutes, the first four rounds is going to be some standing cardio that also gets some core. All right, I'm going to talk you through it as we go. Let's step out, make a big T with the arms and then shift into the side lunge. Then the second half we will take it down to the mat. We will still get your heart rate up with some cardio from our more core working position. All right, so all of it should keep your heart rate up. We're going to have a little more focused core. I'll give you options with that as well. One more, we're gonna get a nice big Y toes out, sit in that squat right here. So I'll give you options for that and if you prefer to keep it all standing, you can just repeat what we did in the first half of the Tabata round. You'll still get core from the standing position, but you can keep it all standing if that is a better option for where you are today. Let's take it right here. We're gonna stand, roll through, cat, cow from that standing position. So we're right here rolling through. And then slowly, if it's okay with you, we're gonna inchworm out. So you're walking out to those hands. If that's not right for you, I just want you to hinge and bring it up. But if you can, we're gonna walk it out to that plank position or to your knees. Feel the core working and then walk it back. Just a few of those to finish our warm up here. Again, we will be working some in that plank position. So let's make sure that we are feeling it breathe and take it up and that we're warming up through the spine all the way through. All right, so we're keeping this workout pretty short. Slowly bring it all the way back. Let's reach across. Get that little stretch rotating through here. All right, so 20 seconds of work, followed by 10 seconds of rest. Four minute rounds. Again, I'll give you options. You will have modifications, work to your level, and in between our Tabata rounds, we'll have a quick little breather. You can grab some water, and then I will talk you through your next round. So we're going to get in, we're going to get out. The goal is to move our bodies, get our hearts pumping. Don't overthink it. You're here, you showed up. That is all that matters. Be where you are today. Work to your fitness level and just move. All right, go ahead and march it here. I just want you to watch me here. Your first round. Your first two cardio moves, two rounds each. We're gonna do a little side step or shuffle and a cross punch. So you have the option to be here or do a big shuffle here. Second two. We're gonna take a knee cross here. Then we're gonna take it. We're gonna do a plank and cross and then a mountain climber cross from the bottom. But let's start with that little shuffle. Here we go. So shuffle, punch. It's up to you if you want to make it that big shuffle a little more or just side step. That works too, right? Tabata intervals are quick, so really aim to get the heart rate up in a way that's good. For you. Relax, breathe. We're gonna do that same thing one more time in those 10 second rounds. Don't feel like you have to keep your heart rate up. I actually want you to let it come down so we can go for it again. Here we go, Breathe again. Bringing that heart rate up and you're going to notice as we go. The reason we're doing the more cardio based part first is because then it's going to keep that heart rate up. When we go down to the mat, we'll still be getting the cardio where we get a little more isolated core and breathe. All right, so now we're going to take it. Just a little punch and cross. All right, so knees are coming across, can jump it, you can step it. Here we go. Up to you. If you want to add a little hop step or just keep it here or a little tap you do you. I don't care what version you're doing, as long as you're doing it safely and effectively. Core is working cuz we're still getting that cross and the knees coming up. Breathe one more time with that right, Seeing that heart rate start to climb. One more time. Knee is coming up to work the core. Punch is coming across to work the obliques. Here we go. After this, we take it to the mat. Remember, you can increase your intensity by speed, by range of motion, by adding more weight. Whatever it is for you, increase the intensity. 3, 2, 1. All right, team, now we're taking it to a plank position. If you want to go back to your shuffle, you can do that too. Otherwise, join me in the plank and we're gonna punch from here. Punch across, punch across. So simulating like a little side to side like we got that shuffle. You can also do this from your knees, but again, we're stabilizing here. We're crossing here. We're getting core training and ab exercises that we just talked about. Relax, stretch it back. Same thing again. If you want to try it on your elbows, you can punch from there as well. Elbows or hands, either one or shuffle cross into standing. Here we go, side to side with a punch punch. Remember, everything is only 20 seconds. So when it starts to feel hard, I want you to refocus. 3, 2, 1. Relax. I know we're moving quickly and as we move through those planks, I want you to not forget about that stability. Now we're going to cross our knees like a traditional mountain climber. Low impact or run it. 3, 2, 1. You can take it to that standing knee. Cross with the Punch if that's better for you. Or again, you don't have to run it. You can also just step across, stay lifted in the center. Strong in your lower body, strong in that upper body to support. 3, 2, 1. Stretch it back. All right, team, this is the very last one of this round. I want you to go for it. I want this to be your sprint interval. As hard as you can for only 20 seconds because then we get a long breather. Three, two, one. Here we go. What can you do? Is it speed? Is it bringing those knees across more? Is it punching a little harder? What is it for where you are? Last five seconds. Go for it. 5, 4, 3, 2, and stretch. Long recovery. We get about a minute in between, so I want you to take your time. Coming up. Let's grab a sip of water. So on that very last round, I'm going to cue you to make it a sprint interval. Let's grab some water. Sprint interval training sit to really go for it. Very last one and then long recovery. True sprints need the longer recovery, so we're saving it to the last one. The other ones, we can keep them more hit. And again, you decide where you need to be in that moment. Feeling that. All right, team, next round, watch me here. While you're resting, we're gonna do a jumping jack into a square squat. If you want to keep it low impact. Jack squat. Jack squat. Our second two straight up jumping jack. Then we're gonna do a plank jack on the floor. You can tap it out or you can jump it out. And then we're gonna do a plank pop up so we're here. And then our plank pop up is gonna be squat and jack. Are you with me? Standing Jack and squat. Let's do it. Three, two, one. Here we go. Up and squat. Up and squat. It's only 20 seconds. Make them both good. Remember, you can also do up. Low impact works too. Let's go. Five more seconds. And breathe. So when we go down to the mat, we're going to switch them. We're going to have the squat be the second one, but just our regular plank jack be the first one. Here we go. One more time. Jack and squat. 10 seconds. Get low. I know my legs are burning from yesterday's workout. Out and in. Out and in. All right, team, let's take the squat out of it. Give our legs a little break. Straight up jumping jack. It can be high impact or low. Whatever you need for where you are. 20 seconds strong. All right. We're not just letting our arms and Legs fly all over the place. Nice and tight with our arms, tight with our legs, light on those feet. Speed. We're doing it with intention, whether or not we're low impact or high, right? Three, two, one, breathe. We're gonna do the same thing one more time, all right? Think of it as a hit interval. I want you to go for it. 3, 2, 1. Yes, you can. Core is strong. Remember, every exercise is a core training exercise. Cuz your core has to stabilize here. So wherever you are, keep it working, all right? 3, 2, 1. Meet me on the mat. All right, you can keep it up top. If you're keeping it up top, you're going to do two with the jack and then the jack and the squat. If you're down here, meet me on your elbows. You're going to tap it out or jump it out. 3. Let's give you just a second longer to stretch. 3, 2, plank jack. Here we go. Stay lifted. Nice and light on those toes. If you need more of a breather, just tap it out on this one and you can go for it on the next three. These are tough intervals, that's why we're keeping them short. Light on those feet. Three, two, one. Relax. All right, team, on this, just really think that you're still staying tucked and zipped up. You're not holding your breath, but you're keeping that stability as we go out, as we go in. Ready? Here we go. You don't have to go fast with it. And again you can tap it. Maybe that's the better option for you. Slower, fast. If you're keeping it standing, just take it to the jack. You got it. 5, 4, 3, 2, breathe. This time we're up on our feet and you can either walk it in to that squat and walk it back or jump it in. This is it, team. Go for it. Here we go. Walk it in or jump it. Pop it back. I want you to really come into that squat. And here, here and here. Even if you're walking it in, let yourself get low. Walk it back. Yes, low. Not fair after Yesterday's legs, right? 3, 2, 1. I feel it too. All right, team, this is it. If you're doing your jack and squat up top, go for it there. Otherwise you're just gonna do that. Pop up in three, two, one. Here we go. Sprint interval. Go for it. What can you do? A little faster, a little lower, but good form. Even if you're just walking it up, burn on those legs. 5, 4, 3, 2. I know. Take your time coming up, getting up there. All right, team, we got some knees coming up. Super simple knee raises. Grab some water. There's that heart rate. All right, team, let that heart rate come down. Catch your breath. Hang with me. Watch with me. All right, we're going one side only. So knee raise. I want you to drive it in. Yeah. Little leg burn, but you can do it. You can just bring it here, or you can pop it. All right, Then we take it here. Just like that. All right, Two on the right, two on the left. If you want to add a little twist, you can. Then we're taking it down to a side plank. We're gonna come up and knee and down. You don't have to do the knee. The knee is optional. Two on the right, two on the left. Let's take it right here. In three. Catch your breath. Two, one knee. So I want you to think of it like a standing crunch. You are bringing that knee in. Yes. This is leg is going to feel it, but that's okay. It's working hard. Hard. Because you're working hard, right? 3, 2, 1. And breathe. I know. Right here. Same side. In 3, 2, 1. Can you twist it a little more? Twist. Twist. Yes, you can. Boom. Boom. Yes. Burn. That leg's gonna get a break in three and two in one. Oh, same thing. Other side. All right, other side. Knee up and cross. All right, we got it. Catch your breath. Here we go. Take it up. You can keep it here. Remember, you can increase your intensity just by speed or adding a little jump. It's up to you. Let's do it. Yes, you can burn. 3, 2, 1. One more time on this side. I know, I know. Okay, we do it. Here we go. Ready? 10 seconds is not a lot of time, you guys. Right cross it. Twist, twist. Going to the mat in 10 seconds. So catch your breath, whatever you got for this last. 5, 4, 3, 2, 1. Oh, man, I'm getting tired. Y' all bring it down. So side plank and your top knee is coming in. If you want an option, you can do the knee at the bottom and then side plank here, or everything up and in and down. It's only 20 seconds. Two times right, two times left. Strong core stabilization and then working through here. Here we go. Up. Right here. Up. Yes. Boom. Yes, you can. And breathe. Same thing. On the same side. You don't have to rush it. I felt myself wanting to go fast. Really get the lift, then pull the knee in. Let's do it. Up and down. Right here. Oh, yes. There we go. One more. Switch it to that other side. We're not worrying about the sprint interval in this one because we're feeling it either way. Right, zip up that core. Lift from the oblique. Oblique, side, knee. You can also do the knee at the bottom. Here we go. Up. Lift from the oblique. Draw that elbow in towards your hip. Right here. Yes. Relax. One more here. This is it. And we got one last round, team. That is. Is it. Let's get it done in three. In, two, one. Yes. Here we go. Lift and knee. Hope leaks. Yes, you can. Boom. Oh, man. Relax. All right, team, up onto your feet. Quick sip of water. All right? Not so bad, this last one. We're really gonna go for it, okay? And breathe. All right, here's what we got for cardio. Watch me. Here we got our Heisman little sprinters. Run. 1, 2, 3. 1, 2, 3. One, two, to step. And knee comes in. That's where the core comes in. All right, Then we're gonna take it. When we take that version down on the mat, it's going to be a sprinter's crunch, right? Bringing it up. Then we're going to take it with our little side lunge. Step over or hop over. I want you to go for it, if you can, side to side, and we're gonna do a lateral climber, all right? So let's get it done. We're going quick. We're finishing it out strong. Let's go for it. Breathe in three sprinters. One, two, three. Heisman. Here we go. Light on those feet, moving side to side. And even if you're going low impact, little shuffle step, then drive the knee in. That's where the core comes in, right? Core. Yes, you can breathe. All right, can we do it again? I think we can. Soft, light on those feet. But then land core wraps sticking into that leg. Here we go. Don't get too hung up on the footwork. Even if you're just going side to side, you're still going to get it working. But if you can go 1, 2, 3, we build in that agility work, which we all need, right? And breathe. And breathe. Three, two, one. Catch your breath, team, here's what we got. Side lunge, reach. Side lunge, reach. All right, let's do it over. You don't have to get super deep, but if you can, we're gonna get the mobility out of it. You can step into it or you can shuffle. Then sit deep. Yes. Core is stabilizing. 3, 2, 1. Breathe. One more time. Get deep over core. Here we go. Last 20 up top. And then you can keep the same Moves up top. Or you can join me on the match. Breathe. Yes, you can. Go for it. Last five, then. Breathe. Three, two, one. Bring it down. So remember, you can keep this and that, or you can join me on my back. First time on our back, right? Sprinters crunch. It can can look like this halfway or all the way up. Cross it, but use that deep core, not momentum over the head. 3, 2, 1. Breathe slow on your way down. Power on the way up. Deep core. We're not gonna get very many, and that's okay because I don't want you to be rushing it again. You don't have to come all the way up. You can just bring elbow to knee. Two. One more. If you got it in, you relax. I know that core is tired, so use these. 10 seconds to realign yourself. Bring hips to ribs. Zip it up. 3, 2, 1. Deep core, pelvic floor, hand up. Up. Yes, you can. Strong abs. You've got them right here. One more. Boom. All right, team, let's take it here. This is a lateral climber. So it looks like this. I'm in my bear plank position, side to side. All right? I know for some of us, that's not as comfortable on our hips. So if that's you, I want you to do it standing, all right? Or pick any climber that you like. Knees coming in, knees going out. But let's finish it strong. Core engage. 3, 2, 1. Keeping the knees low, keeping the arms strong, right? Yes. You can stay lifted. I know I'm tired too, so I want you to really think about everything. Working hard, right? Three, two, one. You guys, I'm feeling it too. We got one more. I want you to go for it. 20 seconds, as hard as you can in whatever position you're in. Let's finish it out in three, two, one. This is it. Can you go a little quicker? A little further out. Range of motion. Core engage. Keep those hips down. Keep those arms straight. Strong. Yes, you can. Five seconds to go. Let's do it. Don't lose your form. I know. 3, 2, 1. Yes. Stretch it back, everybody. Wherever you are, if you're standing seated, big stretch. Oh, man. Press those shoulders down. You can have your hands on the wall or a chair. Regulate your breathing. When you're ready, come up into that cat cow position. All fours. If your wrists are bothering you after all those planks, come on your fist. Or just take your time. Shift back into your hips a bit. That was not easy, team. I'm feeling it. I hope you are too. We're gonna keep this cool down pretty short, so make sure you get more on your own. Come back onto your feet. Feet or if you're standing, I want you to come down halfway. Either hands on your legs or on the mat. Pedal those feet, get the stretch through the back, through your spine, through the hamstrings, through the calves. You can grab another wall if you need a little extra balance. And then slowly roll up. I know. Big reach over to the side. So get some more stretching on your arms, your own, especially those calves, maybe your quads. And then also moving through the spine. Because we did get a lot of core work, a lot of upper body work, but we're going to get you in and out here. Remember, with these hit intervals and sit intervals, we want to keep them short, right? We don't need 45, 50, 60 minutes of hit. We don't want that. We want those short, quick workouts, highs and lows, peaks and valleys, really getting the heart rate up. But I also getting that recovery. I know it's hard in 10 seconds, but going for it in a way that stresses our body just enough to work hard, to give it that stimulus to work, and then we can be on our way. All right. That's why we put these types of workouts in between our strength training, in between our active recovery. Let me know what you thought about this workout. Leave me a comment. Leave me a. Like, slowly roll it in. Check out everything in the description. Thank you so much for joining me today for this workout. Let's get one big, deep breath in and out. You did it. That was your cardio and abs Tabata workout. Great job, everybody.