02: Endurance Cardio | 28 Minutes | Steady Cardio + HIIT for Conditioning | No Equipment Needed!

Hey everybody, I'm Amy from Bodyfit by Amy. And this is your endurance cardio workout. This is an all body weight heart pumping cardio workout where we're going to keep moving the entire time to work on our endurance, to work on our conditioning. But we're going to be putting in some hit intervals in between where we can take our heart rate up and then bring it back down. I will be giving you lots of different options. You can take it low impact, you can take it high. We'll be mixing it up throughout. So please work to your fitness level. Are you ready? Let's do it. All right, let's start with a march right through here. You can march, you can take your feet a little wider. Whatever feels good for you. Pump those arms. We're just going to start by getting the blood flowing, getting our body's temperature up, getting the energy up and getting ready to move. All right, team, so we're right here. Roll those shoulders. Now you're going to notice today am going to be sometimes moving on the beat. This is going to be a little bit of a different workout. I know we've done that walking cardio and progressive cardio and step non step cardio where we have been working to the beat or your dance fitness. You can keep that at certain points if it feels good for you, if it works for you, but you don't have to. But we're also going to be incorporating some higher intensity intervals. So we're going to keep it steady state endurance and then putting in some intervals here or there. Let's take it wide. Tap it out right here. Tap. So you can turn those shoulders forward if you want. Let's reach across. There we go. You can go slower than me, you can go faster than me. Certainly if you are a beginner or if you're getting back into it, don't feel like you have to stay the same pace as me. And again, don't feel like you have to stay on the beat again. We're not going to be. I'm not even going to be staying on the beat the whole time. When it makes sense, when we're more of the steady state range, I'll be doing it. But then when we add those hit intervals, they'll be short little intervals just to boost the heart rate. And then we go back into our endurance and our conditioning. Reach it down, reach. So you can even tap the foot out or just keep it reach. So some of it will feel similar to those others on the beat walking workouts. But we're going to add those hit intervals after we get a little warm up here. Breathe. Right here. Roll the hip and down. You can keep it even lower grounded if you want. Roll, roll. If you want, add a side lunge. Tap it in. Roll, side lunge, hip. That's not right for you. Just keep the roll, tap or side lunge up, tap, side lunge. Right here, Take it. Hold, hold, Reach. Opening up the hips up to speed. Here we go. Reach, reach. Four, three, two, step. Touch right here. Take the knees across. Again, just warming up here. And because we're not taking it, we're not adding load, we're not doing anything crazy. We don't really need more than just this basic cardio warm up, getting in those movement patterns. Tap it back right here. Little taps. You can bring the hamstrings up or just keep the taps. Breathe. All right, Shake it out right here and back to those little taps. All right, so we're gonna hang out with the hamstrings. And again, the idea here is that we're going to keep moving. It's a flow. You don't have to keep moving the whole time. If you need more of a breather, we'll certainly take some breathers. Bring the hamstrings up. We will take some breathers and we will grab some water. But again, we're trying to build the conditioning and the endurance while we also get some hit intervals. So we're right here. With these hamstrings, you can do little taps if that's better for you. And again, you can be going slower than me or the music up to you. All right, watch me with what we're gonna add two and then tap it back. So you're going low impact, and then whatever high impact is for you, we're going four and four. So that high impact can be a jump. It can be getting the hands higher, it can be getting a little lower. You pick what works for you. But we're gonna go four and four, and it's each side is one. All right? Don't get confused by it. Just listen to my cues. Ready? Take it up. 4. 3. If you want 2, back down right here. 4. This is where we build those highs and lows. 2, take it up right here. So if you're jumping. Last one. Oh, no, that was last one. If you're jumping, maybe your low impact is here. If you're just taking it up, maybe your low impact is a little tap. Take it up. Here we go. 4, 3. Note. I can even do my own counting. Last one. And. Or lower impact. So you do you. What is that? Take it up in a way that's good for you. Be where you are today. Three, two, low. Here we go for four. Maybe it's a little tap. Three, two, two more times. Just like that. Take it high, short. I promise you. Short hit intervals, right? And down. 4, 3, 2. Good. Last one. 4, 3, 2. Good. Right here, take it. 4, 3, 2.good. Right here. Double step, double step. All right, so again, some of these are gonna feel similar to past workouts, but our format is different in the way we're structuring. We're going in between the two to build that endurance. If at any point you need a break, you take a break. We'll get some breaks. Are we ready? Take it 4. Big shuffle. 3, 2, 1. Slow. 4, 3, 2. Take it up. It can be a big shuffle. 3, 2, 1. And even if you're not jumping, you can just pick up your pace or get lower. I'll give you an example right here. Four, three. Here's your high impact or jumping. And then slow. Four, three, two. Good. One more time. Here we go. Or actually two more times. Let's finish out this song. Then we'll get water slow. All right, this is your last time for the high impact, so really go for it. Whatever it is for you. Big hop step or just higher intensity shuffle, take it slow. 4, 3, 2, and 1. Breathe. And little taps. So grab some water. Again, even though it's a flow, doesn't mean we're not going to take water breaks. It means that instead of our traditional intervals of 30 seconds, 40 seconds and then breathe, we're really going for it. And then getting the rest, we're keeping it in between. You can still go out on all out on those hit intervals. They're not quite sit sprint interval training, which we're going to get to next week. But because they're short, just up the intensity, back to steady state. Up the intensity back to steady state. Back to here with me. Whoo. Right here. Squat. And down. Right here you can do a tap. If that's better for you, you're stepping out. Step in. Out, in. Yes. Right here. Squat. Step, step, squat. Bump, bump. If that's not right for you, you just keep this tap, right. This can be your low impact the whole time. Or here. Step, step. All right, watch me. I'm gonna show you your high impact. You don't have to do it yet. Or high intensity doesn't have to be impact. You can do step, step. That can be your high intensity. Or you can jump it. It can look like this. 4, 3, 2, 1. And then we go back to 4, 3. So what I'm gonna suggest is that you get low on one, right? So maybe you're getting low on the low impact, and then you're tapping it out with a little jump. Maybe you're getting low on the jump and then you're tapping it out. If you want to keep the squat the whole time, get those legs burning, go for it. You do you high intensity. Go, take it out. And in. 3, 2, 1. Slow or low. And here, Go for it. Whatever it is for you. Hello. So again, if you want to wait, make one version a little more of a squat. You can. Or keep them all up. Right here. Down, right here. Four, three, two. Here we go. 10. Lost My Music for a second. So wherever you are, take it here. 4, 3, 2. March it out right here. All right, let's give those legs a little break. Then let's open it up. Diagonal, transverse, breathe. You can keep it just here, open it out. You can even go half time, right? Maybe you're here and in, down and up. Or regular if you want. Add those jumps. Transverse or march. March, march. It's a little fast for that move. So take it half time if you want. Back to regular. Here we go. Four, three, two. One. More time with the high. Here we go. Four, three million two, one. And breathe. Step it out. I know. Side to side taps. All right, we're gonna take it. Step, tap, behind. Step, tap, step. Take it slow. Rainbow for mobility, right? You can keep it just right here. Again, we're building that endurance. The idea is less rest, but we're still getting those highs and lows, right? If you feel like that heart rate is getting up super high and you're totally breathless, bring it down. Take a break. Hit paus. Do what is best for you. All right, team, if you want up to speed, Step, tap, step, tap. So you can probably guess from here. So it looks like our traditional skater. You can keep it slow for four times, or you can keep it up to speed. But here's your low, and then you can guess. I'm going to show you two. Take it up. So it's essentially four and four. Here we go. Four, slow. And then if you're just picking up your pace. Four, three, two. Or if you're with me, here's your four. Maybe it's just a little low. Tap. Shift your weight. And then up. Here we go. Four, side to side. Two. And you may need to switch in between. Maybe you need to go half time to catch your breath. That's what I needed in that moment. And then I'm gonna build my way up. Four, here's my high intensity. Maybe that's your low. Two. And then either Half time. Back to low. Four, three. Get ready for that high. Go for it. Here we go. 4, 3, 2. One more time right here. 4, 3. You can also do half time. Take it up last time. Two, one. Here we go. March it out. Catch your breath. We're about halfway through. Are you feeling it? Are you feeling the difference? The highs and the lows? Whoo. All right, team, take those knees across knees and feeling how it's building that stamina, building that endurance. If you need to tap it here, that works too. Or go half time. Your workout, your pace, keep it here so you can probably guess what's coming is we're gonna power it up just like we did with our hamstring curls. So you find what that means to you. Maybe your half time. And then you go regular time. Maybe your regular time, and you add some jumps and some throws up to you. Let's take it with those slow ones. Are we ready? Higher intensity for you. Here we go. 4, 3. You can use two arms, too. That helps. Back to regular. What is it for you? Maybe you're going halftime. High intensity for you. Here we go. Maybe you're just picking up the pace, but you're keeping it grounded. Two, one. Back to regular. Take it up. Here we go. Four, two. Back to regular. Four. Almost done here. And we're gonna get some water. Let's finish one more time. Hi. Here we go. Two, one. Yes. Four, three, two, and march. Roll those shoulders. Here we go. So over halfway way with this workout. Catch your breath. How are we feeling? Are you feeling it getting up there? Grab some water. Tap it out right here. Okay. All right, team, back to that march. All right, we're gonna do a little grapevine right here. Slow step, cross behind, step together, step, cross behind, step together. You can keep it just this slow. Or if the cross behind gets you, just take it to that double step. Here we go. Up to speed step. Here's what we're gonna do for this one is we're gonna go four grapevines, four jacks. So what it'll be is you'll do your four grapevines, two, three, and then you can do low impact or high. So you can do four, three, whatever works best for you. Back to your grapevine. Here we go. Grapevine. So again, your grapevine is your little lower so you don't have to go crazy with it. Focus on that lateral movement. Then pause it here. 4. It's really eight jacks. But, you know, on the counts. Up to you if you want to take them here or here. Here we go. Great fun. I want the differences, so don't go all out on both. Here we go. Four, three, two. Great vibe. Here we go. Find those jacks. Four, three, two. You can go slow half time, too. Here we go, half time. You'll just. Two. Ah, two great minds. And then right here. Four, three, two. Good. Keep it going. Four jacks. Four. Eight jacks. Four, three, four, two, one. Grandpa. And those jacks. Keep it here. We're going slow Jacks. Think about mobility. Quick jacks right here if you want. Or keep it slow. Four, three, two. Take it slow. Out and in. So you can either speed this up or add the jump. Here we go. Three strong arms. Two. Yes. Take it slow. And pool jacks right here, whatever that is for you. We got one more of each right here. Slow. Two more. Catch your breath. Here we go. Roll those shoulders. Getting close to the end. Roll those shoulders. One, two, three. Little Heisman. All right, But I want to show you this first. So if you want to just keep it. Or step in, step, knee. Step in, step. Or here. So if you've done this Heisman before, you know, we're pumping those arms, we're staying in that low, athletic stance. And your quick Heisman. Watch me one time. Four, three. Or just step your feet right here. Here we go. 1, 2, 3. Right here. So step together, step knee, step together. Or the slow version of that. And then your fast version again. You can be 1, 2, 3. Or just here. 3. You do you. Here we go. Sl. Right here. 1, 2, 3. Me. 1, 2, 3. Drive that knee up. Either way, Even if you're just bringing it here quick or just side to side with those knees. 4, 3, 2, 1. Here we go. 1, 2, 3. Get low. Even if you're tapping it down. Here we go. 1, 2, 3. 1, 2, 3. Or slow. 1, 2, 3. Knee. Yes. Higher. Whatever that is to you, if that's those quick steps or up, up, up, up. Keep it here. Ready? Here we go. Almost done with this one. We won't do the whole song with it. Higher. One, two, three, two, one. Last time. Slow. One, two, three, two, three. Higher. Whatever that is for you. Four, three, three. March it up. Yes, team. Walk it up and back. Super easy. One, two, three. Let's take it. So you can keep your walk or jog. It walk and back or jog it if you don't feel comfortable. Just stay in place so you can walk and back then. Or jog. Right? Walk it and back. It's every other one right here. Or high up and back. Here we go. Can we just take it? Little jab. Have fun with it, whatever it means for you. Because we are cooling it down after this, I want you to go for it for these last 20 seconds. Pick your favorite move. Maybe that's your knees, Maybe that's your hamstrings. Maybe that's that Heisman skater. Whatever it is, finish it out. Ten more seconds, then we are cooling it down. You know I love a skater. Four, three, two. Yes. Breathe. Ah. Catch your breath. Check that heart rate. Where is it? Where are you? I'm up there in zone for you guys. So again, I hope you felt that. Little taps at whatever pace is good for you. I'm going to slow it down to the music. Slow it slower than the music. As we cool it down. Step, little taps behind. We're going to cool it down. We're letting that heart rate come down as we finish with this endurance. So I want to hear from you, how did you feel with this workout? Did you feel little slide? Did you feel both? Did you feel like you were getting that endurance again? That is the goal. Because guess what? Sometimes we do this in life. If you're a runner or a cyclist or an endurance athlete, you know that those little higher intensity, those are your hills, right? Those are your sprints. Breathe. Roll that shoulder right through here. We're gonna get a little mobility, then a good stretch. And in life, what is that? You're outside with your kids, you have to chase after them. There's a sprint, there's a high intensity interval. Let's sit back into that hamstring. If you want to grab it on the wall, you can. If you want to bring. Bring that hand towards it. Little calf stretch. Because we felt that, right? Or that's when you have to pick up something heavy. Maybe it is a child, maybe it's something at work. Maybe it's when you're bringing your groceries in. We have those peaks and valleys in our endurance and our stamina. It's anytime we go upstairs, right? Maybe you're just walking and all of a sudden you have to go up some stairs. So that is why it's good to train this way as well. We do a lot of quick cardio intervals and rest. Also valuable. We do things like our continuous cardio, our walking cardio. Like we did last week. Roll those shoulders and stretch your back. That is valuable as well. Steady state. We've talked a lot about that zone two, that green zone of. We want that, but it's also good to get a mix right where we have to keep the endurance going. Let's roll those ribs, wrist. We have to keep the endurance going, but we also get those higher intensity intervals. Next week we'll go back to a little more of an interval format, but we will have some hit as well as some sit, some sprint interval training. If you've done that before, get excited about it. If you've never done it before, get excited about it. It's where we really go all out and then we get the rest. So it's going to be a fun workout. Take it over to one side, big stretch. Thank you so much for being here. I really want to hear from you and how you felt with this workout. If you felt both, if you had those highs and lows, even if you don't have a fitness tracker, totally fine. Did you feel it in your heartbeat? Little foot back, hand on the wall. If you can get it up, get a little quad stretch. Otherwise, just tilt your hip forward, looking over your shoulder to get that stretch. Drop the shoulders. So how did you feel? Leave me a comment. Leave me a. Like wherever you're watching this, make sure that you're subscribed and of course come back for more. You know, I have more of these workouts. Some of them are cardio to the beat, some of them are continuous cardio. A lot of them are hit. Some of them are sit. Trying to get it all in because as we've talked about, our body needs it all. Get some more stretching on your own, especially those quads, those calves, because we got a lot of that quick movement. Right? Let's get one big deep breath in and out. You did it. That was your endurance cardio workout. Great job, everybody.