07: Cardio Burner | 25 Minutes | No Equipment Workout

Hey everybody, I'm Amy from Bodyfit by Amy. And this is your cardio burner workout. This is a body weight cardio workout. But what's going to make it a little bit of a burner is if you have a mini band. You can add that in for a few of our moves. Totally optional. If you don't have it, don't worry about it. We're still going to get all standing body weight, heart pumping, cardio and of course I'm going to give you lots of different options, high impact and low so you can work to your fitness level. Are you ready? Let's do it. I'm gonna set my band to the side for now. We're gonna start with just a quick warm up. We're gonna keep this warm up pretty short so we can keep this workout short. Reminder to start your watch. If you are a watch user, roll those shoulders to the back. We're just gonna get the blood flowing, get all of our muscles working and ready to move. So this is fun because this is actually going to be a Tabata style workout. So Tabata meaning we' seconds of work followed by 10 seconds of rest in four minute rounds. Every one of those rounds has two moves that will go through four times and I'll give you some options. There'll be some options to keep it low impact, to take it higher. It's going to move quickly, something I always say about Tabata. It moves fast, but it moves fast. So this workout is going to be short and sweet and hopefully a little burn, especially if you want to add that minivan. Take your arms out here. Let's go flat back down and then round it up. Keep it going through that flat and then round a few more just like that and up and down. On our very last Tabata circuit, let's roll these shoulders here. I'm going to give you the option to add a little bit of core and take a few things down to the mat. But they are totally optional. So this is an all standing workout with an option at the end to take it down, roll those shoulders, walk the feet in. Let's round it up right here. A little tap, open up the hips, reach those arms forward. So of course I'm going to give you high impact and low. Remember, you do not have to go high impact to get high intensity. This is going to be a hit style workout because of those short intervals where we should get the heart rate up. Let's go ahead and hold it here. If you want, you can lean to one side just like this. And if you want, you can take it down. Get that little stretch in, that world's greatest stretch here. Open it up and then step it back up. Let's take it to that other side. Take it here, drop it down, reach. And then if you want, we'll take it all the way down and reach it up. So you have lots of options in this workout to get high intensity, high impact if you want. With or without our optional mini band. Right through here. Let's take those knees across. All right, and again, Tabata style. 20 seconds of work, 10 seconds of rest. It does move quickly in between our Tabata circuits. I'm going to preview your next round and give you all your options. But listen, it does move quickly. At the end of the day, all that matters is that you're moving. Stay safe and keep moving. So if you don't have time to get the mini band on, if you feel like you forgot to move, just move. Does not matter. All that I care about is that you showed up today. Remember, if you showed up today, you are successful. All right, team, so go ahead and march it out. Shake everything out. Grab a sip of water if you want. Now that that heart rate's up, feels like we already got our cardio with our warm up, right? All right, team, so grab your band. If you want, you can add the band above the knees. Again, it's totally optional if you don't want that extra burn or you don't have a band. Don't worry. Our first move, we're just going to do a step out squat. So we're sitting down. You can drive those arms up if you want to get a little extra cardio. Then we're going to alternate that with a little tap down, a little jump. If you're not jumping, you can just take it a little faster. So regular squat and reach, then jump. Every other move. Then we're going to take it to a double side step and then we'll alternate that with a little quick shuffle. All right, so you get high and low, but you can always keep it low with or without the band. We're going to start 20 seconds, step out, squat. Let's do it here. And reach. Either way, if you have the band or don't have the band, I want you to sit low and drive it up. Breathe. These 20 second intervals go by so fast. That's what we love about them. Three, two and one. All right, team, so now we're just taking that to a little bit of a jump. You're either here, you can reach the hands down in front or just take it a little quicker? Let's do it. Here we go. 20. If you can actually touch the ground, you can. But I know with the band that makes it a little tricky. So don't worry. Right through here. 10 seconds. Yes. Landing soft. And again. Remember, you can be here, you can be here. 3, 2, 1. There's that heart rate, so we want that up and down again. It's a hit style workout. Make sure you fully stop in those 10 seconds. Catch your breath. Back to your squat. Here we go. The nice thing about this setup, going low impact to high. And again. You can choose is that you do get that cardio conditioning often. The trendy thing now is to call it zone two cardio of keeping the heart rate up but not super high. And then we can get some hit. Who's feeling the burn in their legs? I know I am. Breathe. All right, team, one more time with this squat. Tap down. Either tapping out, keep it low impact, or jump it in 3, 2, 1. And again. You can just reach. I like to have one hand forward, one hand back. Just like that burn, right? Even if you're just picking up your pace and not jumping, you're feeling it. 5, 4, 3, 2, 1. All right, team, so we're gonna keep it there. We're gonna take it side step, double step. You don't have to get as low because it's not a squat, but let's do it. Here we go. Side step, reach. Side step. We're just going to reach across. Double step. Here we go. And breathe. Still burning. I know. Three, two, one. Catch your breath. Now, team. You can either do a big shuffle step or quick feet. It's up to you. 20 seconds. Moving right and left in three, two, one. Here we go. Yes. There we go. You can do it or shuffle, shuffle, shuffle. You can still get that reach or even take it to a little bit of a punch. Yes. And breathe. Yes. All right, team, two more sets of 20 seconds, then this round is over. Double step, right and left and then shuffle. Three, two, one. Here we go. Yes. There we go. Stepping wide, feeling the burn. Again. This band is optional. If you don't have it. Just keep it moving. Whatever you need, you do you. It's your workout. Breathe. Last 20 and 10 seconds. Rest, shuffle, quick feet or shuffle step. Let me do you. Here we go. Shuffle and reach or punch. Shuffle, shuffle, shuffle, shuffle, shuffle, shuffle. Core stays engaged. Chest stays open. Get that heart rate up because you got a longer breather coming. So hang with me then we'll take this band off if you got it. 3, 2, 1. If you're wearing the band, take it off. Careful doing it. Grab a sip of water. Team, that was your first round. We got three more of those. I told you it moves quickly, right? There's that heart rate out. Check it. All right, team, so here's the. Is what we got. Now we're gonna take it to a side knee. We're gonna go side knee here to the right. You can do it with a little pull with your band here, or you can just keep it here. Second round, you can add a little jump to it or a little intensity. So two on the right, two on the left. Then we're gonna do a little lunge and pull where we step back. We're gonna go all on the right side again. If you don't have the band, you're just going to get the arms moving. Two on the right, two on the left. All right, so a little bit upper, a little bit of lower, a whole lot of cardio. I'm going to give you ways on that second and fourth to get that heart rate up. All right, so side knee. We're here or we're here. If you need a little bit of balance with it. Balance on the wall. You don't have to get super high, but let's pull. Let's get some upper body working in 3, 2, 1. Take it slow and controlled. Your first round, you're gonna get that heart rate up because it is cardio, but I want you to also think about these obliques, right? Breathe all on one side for this first one. 5, 4, 3, 2, and 1. We're gonna stay right here, but we're gonna pick up our pace a bit, all right? With or without the band, pick up your pace. Let's get set. Core engaged. Upper and core cardio. Here we go. You can even add a little jump if you want. Again, you want anybody to feel a balance, so if you need to toss the band, that's okay too. So many options. 10 seconds to go. Do you feel the arms and those abs? I know I do. Three, two, one. Relax. All right, team, let's take it to that other side. Same thing. Slow and controlled on the left. Then add squeeze some power. Here we go. 20 seconds. I know I'm talking a lot, and we're transitioning in those 10 seconds in between, but I really want you to use those as well as these low impact intervals to really catch your breath. Remember, with everything that we do, recovery and rest is part of the Process. That's where we recover. 3, 2, 1. This is the time that we catch our breath, that our muscle muscles get ready to really give it their all, especially in a hit round like this. Here we go. Pull it up. So this one stays straight up. Yes. So this arm and shoulder are working this arm. So either way, you're here. Pull it in through the side. 10 seconds, then we're moving on. 5, 4, 3, 2. Burn. All right, team, so shake it out. We're gonna go on this side. So my right leg is stepping back, my left arm is pulling and bringing it up. We'll pick up our pace. Round two. Here we go. Pull. And up. In fact, if you want, you can go right and left. Watch my arms right here. If you don't want to get as low in that lunge, just tap, tap, tap. Feel those shoulders. Either way, even if you're here, relax. Same leg stays in place. Let's do it again. Let's pick up our pace just a bit. Add a little intensity. Right and left. 3, 2, 1. Yes. There we go. There's that heart rate again. Maybe you're just doing body weight either way. Little leg burner, too, right. Cardio burner. Cardio burn. Three, two, and one. Shake it out. Let's get that leg a rest. That one's gonna move. This one's here again. Pull, pull, pull, pull. Not so much twisting, but pulling as we lunge. Here we go. And here and here. Yes, you can rotate, rotate. Even if you're not using the band side to to side. Leg is working. Just by recruiting a lot of muscles, that heart rate's going to get up. We don't have to be jumping. Breathe. Other side. We don't have to be going high impact to get the heart rate up. We just need everything to be working hard and working together. Here we go. Pick it up. Can you up your intensity in some way? Maybe that's a little quicker. Maybe that's a little lower. Don't worry. Just move. I know this is about the time we're thinking, am I doing this right? Does not matter. This round is done. Shake it out, man. To the side. Grab some water. How's that heart rate? Mine is up there. I hope yours is too. Let's get it done, team. All right, so shake it out. This next round, we're going to get a little bit of upper body and lower. Our first round, we're going to do some punches. We're going to keep them kind of wide. So we're here to here. We're gonna Add some upper and some movement. If that happens, it does not matter. It's gonna happen. So we're gonna do some jabs, we're gonna do some uppercuts, and we'll get our feet moving with it. Then we're gonna put it back down. We're gonna take the band off. We're gonna do some skaters. All right, so we'll start with our skaters just here to here. Then we'll take big arms to the right and the left. All right, so starting with just some punches, we got two rounds. Jabs and uppers. Again, maybe about here. Take it here. You're gonna punch not like your normal punches that are closed. Take them wide. Let's get those arms working. We're gonna twist it. Start with just the upper in 3, 2, 1. 1. 20 seconds. And again. If you don't have the band or if that feels weird for you, just drop the band. Don't worry about it. Just want to get those shoulders working right. There we go. Breathe. Biceps, triceps, shoulders back. Three, two, one. Here we go, team. All right, so here's what we got. We're gonna take it out. Out. In, in, out, out. In, in. If you want to just get your arms moving. If you want to drop the band. Up to you. Let's do it. I know those arms are really feeling it. I told you it was a burner. Totally fine. If this is better for you, we got five, four, three, two, two, one. We're gonna keep the band there. We got uppercuts, but we're gonna keep them out in front. We're gonna keep them close to our hips. We're gonna take it there. Then we'll add some movement. Here we go. Upper, upper. Right through here. Get your arms moving either way. So we're getting that. Nice, good bicep. The core engaged. Shoulder blades pulled back. So we're getting our back working. Yes, you are. I know. Especially if you had a hard strength workout yesterday. You're feeling this, but let's get it done. Relax. All right, team, so this time, we're gonna go quick feet, quick uppers. 20 seconds is all we need. Let's do it. So maybe you're just marching, maybe you're jogging. Whatever you got, keep that tension and keep those arms punching. Again, if you want to drop the band, you can. Maybe you like those rolling punches like we normally do. Whatever you're doing, finish it out. In 3, 2, 1. Band to the side. Give your arms a break. I know, I know. You're like, I didn't Know this is a minivan workout. Let's take it with just our skater. Side to side. Step, cross, behind. Here we go. 20 low impact. You can keep it here or little hop step up to you. I want you to really use this time to stretch out those arms. Stretch out those legs. No band right here. Breathe. 3, 2, 1. Catch your breath. You can keep it right there. Or if you want to take big arms, big arms. Rainbow skater. Just to get it done in 3, 2, 1. Here, here. You can pick up your intensity with pacing. You can pick it up by getting a little lower in the legs or moving a little bit more to the side to side. Three, two, one. Same thing. One more time. We'll take a lower impact, then we'll hop it. Whatever you got. Reach across and then rainbow in your second one, stretch out the arms. Here we go. Side and again. You do you. Maybe you're feeling it and that 10 second rest is enough that you can really pick up that pace on round one. I just want you to get that recovery and I want you to know that it's totally fine to be where you are today. We're moving. That's all that matters. All right, team. Rainbow Scare, Last 1 in 3, 2, 1. Let's do it. Right through here. Yes, you can guess what team then. We are closing it out with one more round. You're gonna like it. We got a little up and down if you want it. Give it your offer. 5, 4, 3, 2, 1. Catch your breath, team. There it is. Heart rate. All right, we've got one more round. Four of each. Move two different ways. Getting the heart rate up. A little bit of burn if you want it on the first round. Second round, we're gonna take it off. All right, team, here's what we got. Band can be above your knees or below. We're doing low impact jacks or no or high impact jacks. Whatever you need. That's your first two. Then if you want your second two, we'll keep them. Two and two are on the ground. We've got our jacks here, right? You can also take it to your elbows if you want your jacks there. Then we're going to take that band off. Pretend I have this band off and we're going to do our standing cross climber. Then we'll take it down for a mountain climber if you want. Again, you can keep it all standing, but that's why we're going to take that band off for that. But go ahead, we'll give you a couple extra seconds Right here. Let's take it right here. When we have to take it off, we'll give you a couple extra seconds to take it off to a standing climber and then a cross climber. Here we go. Jumping jacks two times for 20. You can either be here, low impact, you can be high impact. And with or without that band, a little bit lower. So we feel a little different part of those glutes than what we got in that first round with our side steps and our squats. 3, 2, 1. And breathe. Let's do one more up top. Catch your breath. One more up top. And then if you want to take it down, you can. And remember, low impact is fine. Or high impact. In three, two, one. Here we go. Notice the difference when it's a little lower. As long as you feel safe doing that. If you feel better taking it right there. Just here, that's okay too. Or no band. Regular jacks. 5, 4, 3, 2, 1. All right, team, into your plank position. On your elbows or your hands or keep it up top, I promise you. All standing, so that's an option, too. Here we go. Take it out. Remember, you can walk it out or a bit little. Little jump out. Either way, don't worry about going so fast. I want you to think about staying lifted in your core. Take it out. Take it out. 5, 4, 3, 2, 1. Stretch it back. You can stay up top. You can stay down low. Either way. 20 more seconds here, then we'll take that band off. Elbows or hands. Here we go. Standing or down on the mat. Low impact or high. So many options. You do, you make sure you're not sliding back in those shoulders. Keep them forward. 5, 4, 3, 2, 1. Take that band off. If you're down on the ground, go ahead and sit to do it. I'm gonna give you an extra 10 seconds. Toss it to the side. Up on. Onto your feet, team. Here's what we got. Cross climber, right through here. Two times. Then if you want to take a mountain climber on the mat, you can. Or keep it all standing. Let's finish strong. 3, 2, 1. Take it up. Take it up. Low impact or high, you can keep your hands out here or whatever feels good for you. You do you. We're so close. I know. Tabata. It really does move fast, right? Relax. Same thing again. Low impact or high jump it. Or tap it one more time up top if you want. Here we go. With or without the jump power cross for your core. So we're getting core this round either way. But if you Want a little extra? We got that mat option coming up in 5, 4, 3, 2, 1. Keep it right here if you want. Join me on the mat if you want. This is it, team. We're here. You can cross those knees in the climber, either tapping or running. 3, 2, 1. Tap them or run it. Whatever you got, team. Let's finish it out strong because this is it. Fast and furious. Tabata, I want you to bookmark this one. Maybe when you're traveling or you're. It's the holidays. Whatever it is when you need something fast, stretch it back. No equipment or limited equipment like that band. This is a good workout for you. Just get it in, get it done. Maybe you want something all standing because of your space. This is do it. One more round. Here we go, team. Finish strong. What do you got? Show me breathe. Take it across right through here. 10 seconds to go. Give it all you got because it's in you. It's there for three, two, one. Stretch it back. Oh. If you're on your on the floor, come up on your feet very slowly. Tap it out. Grab some water. That's it, team. No bonus. Not surprising you with anything crazy. How's that heart rate? How do you feel again, quick. Limited or no equipment, you can keep it all body weight either way. Some ways to get that core quick work, that quick rest and that quick workout right. Let's take it right through here. Big stretch over. Just let your head drop to the side Again. We got a little bit more upper body and lower than we normally do in these cardio workouts. So make sure you give your arms, your back, your shoulders, some extra love in your own mobility and flexibility work. Remember, we can keep these stretches and these cooldowns pretty short, so we can get you in and out. But make sure that you're getting some stretching, some mobility, some flexibility on your own. Right through there. Let's roll those hips just a bit and little hamstring stretch. Make sure you leave me a comment and let me know. How do you feel? Did you like this workout? How did it go? Did you feel it? Was your heart rate up? Was it fun to add the band band? Or maybe you don't love the mini bands. That's okay too. Leave me a comment. Leave me a like. Don't forget to subscribe to the YouTube channel. Share with your friends and of course, if you're not already, join us in the Bodyfit Athletic Club. Check us out on the Bodyfit by Amy app. Would love to see you there. Shake it out. To the side if you can. Quick little quad stretch either. Pull it up here. Just tilt it forward. I like to have my hand back on the wall so I can open up that stretch. Thank you so much for being here today. Let's get the other side again. I know this is a quick, cool down, quick stretch, so please get some more on your own. I have tons of videos to help you if you need that. Shake it out. Take that energy with you throughout the rest of your day, throughout the rest of your week. I know I'm going to thank you so much for being with me here today. One big deep breath in and out. You did it. That was your cardio burner workout. Great job, everybody.