02: Walking Cardio Workout | No Equipment, Low Impact, Walk to the BEAT, Sweat, and Have Fun!

Hey everybody, I'm Amy from Bodyfit by Amy. And this is your walking cardio workout. So this is an all body weight cardio workout. We'll keep it all standing, no equipment needed. And in addition to traditional walking, I'm going to give you lots of different options with some floor based cardio moves where you can take it up, you can take it down, depending on what you need for your fitness level and where you are today. We're going to have a great time doing this. We're going to bring the energy and we're going to get our hearts pumping. Are you ready? Let's do it. Let's start just by taking our feet shoulder width apart. Get a couple rolls of the shoulders, a couple deep breaths in. We're not going to do much of a warm up because we don't really need it. We're going to warm up through our walking. One more and march it out right here, just march. So you're going to notice with this workout that I'm going to be moving towards the beat of the music. But you don't have to. You can if you want to if that's fun for you. But whether or not you' the beat or off the beat or if you need to take it slower or faster, as long as you have good form, all is totally fine. Our goal today is just to move our bodies right here. So pump those arms. Let's take it here. Tap, roll, tap, roll, opening up the shoulders. And again I just mentioned slower. If you need to go half time, that works too. Something you're going to hear me say a of is be where you are today. That means where you are in your fitness journey, but also where you are today. What are you feeling? Do you need to go slower? You want to go faster? You want to take those arms a little bigger. Right here we're gonna reach across, tap reach. So just getting those stretches and then again we're gonna be walking. But this whole workout is not just marching in place. So don't worry, I'm gonna give. We'll have some floor cardio moves similar to this. We'll get our upper body involved, reach it over and we'll switch up our footwork, our directions a little bit. If you want to just march in place the whole time, that's okay too. Again, be where you are today. It's your workout. You do you can we reach it down, reach. So stretch through the back. You can do a little tap out if you want to get your feet moving a little bit more. We're keeping it low. All low impact today. So no jumping right here. Just march. If you want to add some high impact and you know how to do that, that's right for you. Go for it. But we'll be keeping it low. We're going to step. Touch right here to the right. Step right and left. So little things like this, just to give you an example where you may just want to keep it grounded. You may want to make it a little bigger. You might want to add some arms. Add your own flare. Work to a level that's good for you. If you start to feel like that heart rate's getting too high, you can take it down, take the arms out. So that's what we're looking at today. Have fun. Move with me. But in a way that's good for you. Right here. Take knees. Knees. So start just tapping them forward, Getting that torso right. So watch me. Little twist. Getting our core working, but also stretching out through our back. Can we bring those knees up right here? Knees. We'll be coming back to all of these. Don't worry. You can keep it down here if you need to. Now you're feeling that heart rate. 4, 3, 2. Take it up, up. And again. You can just do taps in front or half time. Half time? Yes. Tap, tap out to the side. Out. Take it here. We're going flat back down and round it up just to finish out this warm up. And then we're really getting into the core of this workout. Even though that heart rate's probably already up. Hold it here. A little stretch right here and stretch. All right. Getting into the next song. Shake everything out. Anytime you need water, you can grab it. And again, you can be on the beat or working to a level that's good for you. Don't stress about it either way. Just your walk right here and march. What is good for you? Is it a little more grounded? Do you need some balance? That's okay, too, if you want to balance on a sturdy chair, the couch, the wall. Do you want to bring those knees up? Pop those arms? Yes, you can. Yes. We're gonna keep it right here. And then watch me, because I'm gonna give you an option. We're gonna walk it up, walk it back. Here we go. Take it up, 2, 3, 4. And back, 2, 3. And it can just be a straight up walk, or you can bring the knee up. Bring the. If you don't feel comfortable going back, you just keep your march right in the center right here. I'm gonna give you another add on if you want it. But again, don't feel like you have to take it. Let's take those arms up. Grounded. You can also just do the tap. Yes. If at any point you're doing something. And again, it starts to feel like too much. Take it down. Take the arms out of it. Back to the center merchant. Have fun. Arms up, back, up and back. Here we go. Up, 2, 3, 4. And back and breathe. Hopefully you're feeling that heart pumping a little again. We talk a lot about cardio zones. I don't want you to worry too much about that in this workout. If you're moving, you're working right. But if you're getting up to a level that doesn't feel comfortable for you, again, take it down or take a break. We got 20 seconds to finish out this song. What do you got, team? Again, you can March or here. 4, 3, 2 and 1. Breathe. Tap it out. Roll those shoulders. Yeah. I feel my heart rate. I hope you feel it too. Getting those steps in. Keep it with this tap. Watch me. Tap, turn, tap, turn. Little turn of the knees of the hips right here. Add those arms again. If you feel more comfortable with just a march or a walk, that works too. Yes. Team. Can you take those little taps back right here? Watch me. My toes are just coming behind just a bit right now. If you want, I'm going to give you one more option. You can just keep the toes coming back or hamstring curls. So watch me. Looks like this. You're flexing the foot. You're bringing the foot up to the glute. Again, modified option is just a tap back. You can keep your arms down for now. We're gonna add more right here. Arms are cross, cross, cross, cross, cross, or tap and cross. And again. If you're half time, tap down, up and down or tap. That works too. Here we go. Yes. Have fun with it. How about we open up our chest looks like this? Cross in front. Open it up. Nice big stretch. Here we go. Tap with your taps or your hamstring curls. Yes, team. Here we go. You can even turn your body a little bit. We do this in my cardio party workouts. Right up to you. Or just keep it here. Watch me. We're gonna go single, single and single. Single and up. Yes. Single, single and up. Single. Whatever you want with your arms. You can keep them here. Single, single and double. Go. Sink right here. Woo. I think I got off. That's okay. Doesn't matter. Back to the top. Sink, sink and up. Sink and up. Yes. Back to singles. Up. Take those arms up. High if you want. Or low. All right, team, one side only. Take it slow. And up. Squeeze and up. If you need a little balance on something or keep the alternating four more slow. Slight bend in this knee, little leg work here and balance for core. Here we go. Take it up. Yes. Breathe. Squeeze to the back. Hamstrings and quads. Four, three, two. Other side, slow. Bring it up. You're squeezing to the back. You can also tap if that's better for you, or balance one side. Get ready if you want up to speed. Here we go. Yes. You got it, team. Four, three, two. Back to the top. Alternate. What do you need in this moment? We got 10 seconds. Do you want those taps? We gotta breather coming. Four, three, two, one. And march. All right, give yourself a second. Catch your breath. Grab some water if you need it. Getting those steps in, don't worry if you're not tracking it. You don't need to be. Just go by how you're feeling. All right, team, we're gonna move laterally side to side in this. So let's march it right here. Breathe. So we're going to start with just a little step touch like we did in that warm up. Then we'll make it a double step. Then I'm going to give you some options to take it to a little grapevine. You can always keep that base level up to you. Step right in left. Here we go. Step. Even get a little snap here, right? Feel it so nice and easy right here. Nice open chest. Make sure we're being aware of that posture. If you want, arms can go out and in. Great way to get a little arms, right, A little upper body, but you can tell that also gets your heart rate up. Make it your own. Regular step touch, step touch with arms if you want. Add some play. Yes. All right, are we ready? Two steps. One, two, Two steps. One. Yes. One, two. One, two. One, two. Watch me. One, two, three. Up. One, two, three. You can keep the two steps super simple or just your step touch. If you know a grapevine and you want to try it. Step, cross, behind, step up, step, press behind. You can tap or hamstring curl up to you. Again, thinking about that posture, if at any point you feel like you can't maintain that footwork, this step touch, bring it back home right here. Step. Yes. And breathe. Ha. Let's take it back to our singles. Step touch right here. Step, touch, step, touch. Step touch. Yes. You want to take it feel a little more of a slide. You can do that too. Slide. I love a slide. I'm gonna take those arms up. Arms. And again, if you need to be. Half time or anything in between. Up to you. Four, three, two. Two steps right here. One, two, one. Nice and simple. Keep it here if you want. Or grapevine. Here we go. Breathe. And up. Here we go. You're gonna take those hands higher. You can. 5, 4, 3, 2. And breathe. March it out. Catch your breath. Feel that heart rate, right? I know. Tap in front. Tap, tap. So catch your breath. And just little taps just right in front of your body. Keep them grounded if you need to. Again, if you need balance. We want to be challenging our balance, but you can always have a wall, countertop, anything that makes you feel more secure. Right? Tap. Yes. Arms can stay down or take them big. Watch me. Knees, knees. You can go half time here, half time here, or keep the tap, keep the tap or anything in between. You're gonna hear me say that a lot because this workout is specific to you. What do you need in this moment? What is right for you in this moment? Remember, if it's hard, it's because you're working hard. It's not because you can't do it. It's because you can do it right here. Take it. Huh? We've got four, three, two. Good. Back to those taps. Tap, tap. I know. Catch your breath. Remember this. Turn your body so you can take it half time slower or faster than this, but not super quick with those twists right here. Getting that chest opener, which we all need because we spend too much time here. Can you take it? Knees, knees. Up to you. Keep it grounded or turn and twist with me, adding some core. Whether or not you're here or here, you're getting that torso moving. To strengthen our core, strengthen our back. Right here. Four, three, two. We're gonna take it one side slow. Right here. Take it up and down. Up. If you need balance, Breathe. Four. More slow. Four, three. Think about that core. Two, can you take it up to speed? Here we go. Yes. Keep it going. Your speed, your pacing, your workout. 4, 3, 2, center, march. Shake them out. Get set. If you need balance, grab it, cross it. Here we go. Slow. Think about your twist. I want you to use this time, even if you feel like just going for it, in the pacing, to really get that turn for the core. As long as it feels okay in your back, you need to go hands down. Here we go. Yes. I like sound effects. If you've ever done my cardio party or cardio kickboxing, you know, I like to give you the sounds. It's for me, too. Back to tabs. Yes. All right, we got about 20 seconds. What do you need? Can you go for it? Go for it. Big arms, high knees. Here we go. You don't have to go faster than this. Unless you want to. We've got four, three, two, and one. March it out. Feeling those hip flexors, Right? Grab a sip of water. And again. Reminder. You can get that water whenever you need it. You can slow down or take a break whenever you need it. You don't have to wait for me. Bring it here. Catch your breath, team. Roll those shoulders. Watch me. We're going to tap behind this time. Step, tap. Let's start slow. Think about mobility. So if you've done my workouts before, you know, I love to call it sneaky mobility, Right? A lot of us don't like the idea of, oh, doing a whole mobility workout or yoga or Pilates, but ways to really get our bodies moving and build that mobility. If you want. Tap behind, tap behind. Don't overthink this one. I know sometimes people get really into the footwork. Just step, tap behind. You can keep it slow or up to speed. Ready? Here we go. Step, tap, step, tap. And I like to reach my arms across. Think about reaching at the diagonal, right? Yes. If you want, get low, low. And if you just want to step, touch. But if you can cross behind, you'll get more. More of what we call the transverse plane. Movement through those hips, movement through the torso. Keep it going. Take it up slow, up slow. Here's your mobility. Sneaking it in. I know it's a walking workout, but give yourself this time to really reach over. Yes. It's going to play with your balance. Can you take it up right here? Step, reach. What my other arm does, it's going behind, up, and back. Slow it down. If you need to keep that half time, keep it going. Here we go. Step, reach. Tap, tap, tap, tap. March it here. We're gonna alternate between our marches and our step, tap behind, tap behind for 4, 3. You can reach higher. Low. 2, back to the march. March it up. 4, 3, 2. Tap behind. Step, tap. Back to your march. March. 4, 3, 2. Tap behind. Right here. Tap. Look. So if you want to keep the march the entire time, if you want to alternate with me, take it here. Here we go. March it. 4, 3, 2. Tap behind. Tap low. March it one more time. Right here. Four, three. One more time. Tap behind, Reach across. Four, three, two, one. And breathe. Catch your breath, team. I know. All right. Back to that little Step, touch. If you need water, grab it. You got time. All right, watch me here. We're gonna step and take it up. We're going up, up, up, and back. March it back, step up for 4, 4, 3. Little bit of a diagonal, then march it. 4, 3, 2. Join me when you're ready. And let me give you an option. If you don't have the space or that doesn't feel good for you, just step, touch, step, touch. Step, touch, and march. Kind of like we just did, alternating between the two. Take it up. Here we go. March. Here we go. So, you know, again, I like a little slide, but you can just do a step touch if you want. Add some arms. Arms. Take it, roll it. Kind of like that speed bag, right? Step, tap, step, tap, roll it. Here we go. Step, step, step, roll it. Hold it here. Keep those arms moving with a little march. If you need to take it here, that works too. All right, Little boxing. But don't worry if it's not your thing. Four, three, two, back. Four, three, two, back. Up to you. If you want to just do the march and just think of it as a side step. That works too. To center. Roll it with your march. Roll it, take it center. I know. Don't overthink it. If you overthink it, that's when we get a little here low, right? Four, three, two, up and back. Step, step, step. March it back here. Step, step. Have fun with it on the way back. Take it up and back. There we go. We are almost to the end of this workout. Side to side, step. Can you take it in a circle? Only if that feels good for you. And you can just march it right. March or step touch. What is best for you. Maybe it's no arms. One more time. March it back. Can you keep that march arms. Do whatever you want. 4, 3, 2, 1. And breathe. Catch your breath, team. Ah. All right, couple more steps, then we got a little cool down, right? Step, step, tap. Cross it in front again. If that doesn't feel good for you, just march it. Yes. Now, several options. In this last one, you can just march again. This is your home. You can always come back to home. Or step tap. You can keep it small. You can cross it in front. I'm gonna give you one more option. Have fun with it. Little shuffle. One, one, two, three. Or step back, step forward, little rock step. If that's not your thing, just keep those taps. 1, 2, 3. 1, 2, 3. Again, all your options. March. Little taps, step, tap, big taps. Cross it in front. 1, 2, 3. Add those little shuffle steps if you want. 1, 2, 3. Take your arms high. Yes. Team up to you. Any of those options. How do you want to finish this? Let's finish it. Strong heart rate up. Yes, you can. Four, three, two. March in. Here we go. All right, let's finish with a walk right here. Arms out, out, out. Push elbows out. If you're just spent, arms are tired. Just keep the march. Take it up right here if you want. Knees, knees. Take it up. Breathe. Tap it back up. I'm turning to the side because I'm going to give you an option. Tap it back. Tap, tap. Think elbows up. Can you feel the back of the arms? Triceps, Hang it here. Tap, tap, tap. Arms right. Take them here. Here again. Watch my arms. My thumbs are tummy together. I'm keeping those shoulders out. Yes. So close. Back to that march. March. Have fun with it. 20 seconds up and back. Here we go. 1, 2, 3. Yes. There we go. March it here. Tap, tap. Roll those shoulders. Team. Catch your breath letting that heart rate come down. Oh, mine got up there high on that last one. You guys. Anytime I've done these workouts again, just little taps in front to bring that heart rate down. I am always surprised pleasantly by how I get up into those higher heart rate zones. That was zone three, zone four. Even with just walking, even with low impact. So remember that big stretch over right here. We're not going to do too much of a cool down because we want to get you out of here. But make sure that you get some stretching on your own. We didn't lift any weights or do anything too crazy. Strenuous, but always a good idea, especially legs, back, those calf muscles. If you can get some stretches on your own. I have lots of workouts for that and of course, leave me a comment. Let me know. How did you feel with this workout? Do you like this format? Do you feel good? Do you like moving continuously? Not everybody does. I know a lot of you like the circuits, the timed intervals. Intervals. But sometimes it's nice. Especially if it's a cold, snowy day or a rainy day. A day that you wanted to get a walk. That was your plan for your active recovery. Check it out right here. But you couldn't quite get it. Come back to this workout. Bookmark it. Leave me a comment. Leave me a like. Subscribe to the YouTube channel. Join us in the athletic club. Let's get one big deep breath in and out. You did it. That was your walking cardio workout. Great job, everybody.