07: Cardio Tabata Blast | 28 Minutes | Heart-Pumping Sweaty Workout! 🔥

Hey, everybody, I'm Amy from Bodyfit by Amy, and this is your cardio Tabata blast workout. In this workout, we are going to get heart pumping, body weight, cardio in a Tabata style. So your traditional tabata of 20 seconds of work followed by 10 seconds of rest in four minute rounds. We're gonna build and add some intensity as we go, but of course I'm going to give you lots of different options to work to your fitness level. Are you ready? Let's do it. All right, let's start just by getting our bodies warm. We're going to keep warm up short so we can keep this workout short. You can go ahead and just march. Let's roll through those shoulders. This workout is all body weight, so no equipment needed. It's cardio based, but of course we're going to be working in some strength but nothing too crazy. And of course all of it. I'm going to give you options. You can keep it low impact, you can take it higher impact, you can go slower or faster, depending on what you need. I'm going to remind you to be where you are today. That is where you are in your fitness journey. Let's about with it right here and where you are today. What's fun about this workout is if you want it to be, it can be all standing. There are two circuits that give you the option right at the very end of the Tabata circuit to take it to the mat to add a little core. But before that, we're keeping it standing. So what's fun about this workout? Let's take it up right here. Big Y and big hinge. Just like this big stretch through the shoulders is that we're going to be building. So that's where the blast comes in. So we start back to basics. Your first two rounds of 20 seconds, back to basics. Then we gradually add on with each set of 2, 20 seconds. Let's take it out right here, flat back down and round it up. It's going to sound more complicated than it is, but it's not complicated, I promise. We add on something small and then our last two sets of 20 seconds is our blast round. That's where we really go for it. That's where we get that hit. It's all going to keep your heart rate up, but of course, if you want, you can keep it with the back to basics. The low impact version. You can adjust as you need and of course you can take more breaks as you need. This is your workout. You do you. Let's tap it Back right here. So all standing. If you want it to be low impact or high impact with options or keeping it simple, I promise you're gonna like it. And you know what I always say about Tabata. It moves fast, but it moves fast, right? So we're going to be done before we know it, but those circuits are going to go quick. Let's take it right here. You can hold it right here, a little stretch over, or if you want, take it all the way down, reach up, reach under. You can hold that stretch or you can get a little bit here. All right, team, so I think you're going to like it. I think you're going to find we're done before you realize it. Step it up. Same thing, other side. Step it back, reach it over, and then take it down, Reach it up if you want. Right through here. All right, so going through it, we'll get breaks in between each Tabata round. But of course, if you need more of a break, go ahead and step it up and in and round it up. Of course, if you need a break sooner, take it as you need it, tap it out and reach. All right, in between those Tabata rounds, those four minute rounds, you have a minute to breathe, to get water. Do whatever you need to do. And I'll explain our next circuit. All right? So you can keep moving. But certainly remember that recovery is part of the process. We want that recovery. We want our heart rates to come down. We want our bodies to have their recovery. So then when we go into the next circuit, we have that energy. Our muscles have recovered, our heart rate has recovered. So we are ready to really go for it. All right? So do not feel like you have to be moving the entire time, especially during your rest periods. They are there for a reason. All right, let's stretch it out right here. All right, team. So Tabata blast, you can do anything for 20 seconds. Here's what we're starting with. You can keep a march if you want. We're doing a little cross knee. So hands behind the head. Little cross, little cross. If that's too much flexibility for your torso, just go here. Then we're going to add a little squat and cross. Then we're gonna add squat, squat if you want to add a little power to it. And our blast round is just your power squat. So that can either be a little squat jump or a squat power. We take the knee out. We start with just the knees, we end with just the squat. The two in between. I'm going to talk you through it 20 seconds, just your cross knees. Three, two, one. And this is your back to basics. You can keep this the entire time. If you want a little more core and you have that mobility, you can certainly rotate a little bit more and breathe. Three, two, one. Simple as that. We're gonna do that one more time. All right, so same thing. Core is engaged. Zip it up, stack the ribs over the hips, hands behind the head. That's going to give you that flexibility, that stretch. Here we go. So hands behind the head. You can tell that's gonna get your heart pumping a little bit more right than if they're just down here. But it also gives you that built in chest opener and stretch. But again, if that's not where your mobility is today, you just take it with a little tap. Three, two, one. All right, team, next two rounds of 20 seconds. If you want, you add a squat, you come up with the cross. Otherwise just keep your knees. Here we go. Up, up. If you're not feeling the squat, you can take it half squat. Or again, you can just keep the knees, but we get a little bit of lower body, adding it in. But you can also tell when we engage those big muscles, our heart pumps harder. We get. We need more energy for these big muscles in our legs. Last one, one more time with just that. Are you feeling that heart rate? I know I am. We're gradually building, working in those heart rate zones, which is more what we want. Squat and knee. And if you want more of that lower body, certainly get really low into it. Drive up through those heels. As we get tired. I know we want to bring those forward, keep them back. That's the other reason we had these elbows here. Last one and breathe. All right, team, you can keep just that. You can keep the knees. Or if you want to add a little power, we're just going to call this a squat power. Cross knee, little baby jump at the top, optional. Here we go. And it doesn't have to be a full jump. You can just add more power as you bring that knee up, right? It can look however you need it to be. 3, 2, 1. One more time. Just like that. Breathe those 10 seconds completely stop, catch your breath, get set up, get ready in 3, 2, 1. Wherever you are, whether you're doing just the knees, squat knee, or adding that power knee, just give it what you got because this round is almost done. I know I'm feeling those legs. I feel it. Don't worry. Three, two, one. All right, team, last round of 20 seconds. Power squat. You can either drop it down, power it up. Or you can add a little jump or just keep your knees. Here we go. Landing soft, landing low. This is your hit round. Go for it. Because after this, you get a long breather. All right? Power can be here or with the jump. You don't have to jump to get high intensity or power. Relax. There it is. One more time. Just like that. Then that is it for this round. So hang with me for 20 more seconds. Here we go. Yes, you can, team. Or here. Yes. Burn. Five seconds to go. Yes, you can. Three, two, one. I know, team. I feel that, too. Let's grab a sip of water. Water, right? I know, I know. Cheers, y'. All. So you can keep your feet moving. You got just under a minute. But again, take that time. I know. I've taught so many classes over the years and heard from you guys where you feel like, well, I got to keep moving. I got to keep moving in the rest. No, you don't. The reason we have that rest, especially in hit training like this, is to let our heart rates recover, let our muscles recover. So we go in as strong as we can. Guess what? No squats in this one. Watch me here while you breathe. Double step is our back to basics, low impact. Then we're going to add a little power. Now, that power can just look like this, or it's a big shuffle step. Then we add that with a punch. Low impact or high, then we take it. If you want full shuffle punch, that's our blast. All right? 20, 24 times in three, two, double step. So again, you've heard me talk about zone cardio working in those heart rate zones. Remembering that those zones, 1, 2, and 3 if you're going to 5, or 1 and 2 if you're going to 3, are just as important to our cardiovascular journey, right? It's not all about how high we can get that heart rate. We want endurance. Last one. Breathe. We want that stamina. We want that zone two cardio where we can utilize all those systems. One more time, double step. Keep it low impact. Here we go. And even if you're someone who normally does all the high impact, I want to encourage you to use that first round as your build up, right? It's more like your mobility. So use this time to get wider with those steps. You know you've got it coming, so don't rush it. Relax. All right, team, so this time, if we want to add that little power, it's a little shuffle step. Shuffle step. That's not right for you. You keep the double. Here we go. Tap, use the space. So it kind of works out that I have the length of my mat, gorilla mat, which I love. You can find the link in the description. But I want you, even if you're just stepping to get the power and use whatever space you have available to you. Relax, literally be where you are today. Garage, living room, basement, whatever it is outside gym, I love it. One more time. Power side step. Now if you want more legs, I know we really burned them out on those squats. You can get low either way in that athletic stance, right? Yes, you can. Three, two, one. Now all we're adding to that and you can do double or you can do power, is a little cross punch. Cross here. If you don't like punching, just reach. Let's do it. 20 seconds. Punch. So I like to have my guard up like we would normally do if we're in a boxing class, right? Protect that face and then turn into a get low power. Side stepped and punch. And again. You don't have to do the shuffle. You don't have to do power. We got one more just like that. Let's start to one side. Here we go. Power shuffle punch or big side step. Power side step building as we go. You got that hit round coming. We're gonna go for it. Three, two, one. I know, team. All right, so here we go. Now you want a little quick feet shuffle punch. Strong quick feet shuffle. You do you. Here we go. Shuffle punch. We got two times with this and it's only 20 seconds each. So I want you to really go for it. If the quick feed is not right for you, just keep that step but up your intensity in a way that makes sense for you. Breathe for ten. Feel it, feel it. Let's get one more. I know, team. You got this. Hang with me for 3, 2, last 20 quick. Can you get a little lower in that shuffle? Athletic stance. Can you really punch? Twist. Get that core. What do you got in these last 5, 4, 3, 2, 1. How about some water, team? I know. Give yourself a second. Feel that energy. Feel that blood flowing, that oxygen. Catch your breath. Grab a sip. Water. Nice work, everybody. Cheers, y'. All. One of the things I do love about Tabata, four minute rounds. So quick, we go water a little more often, right? All right, Again, you can keep your feet moving, but remember, it's recovery time, so whatever you need. Watch me here. Next round, we got all versions of jumping jacks, but I think you're gonna like them. Tap out, jack, low impact. Then we're gonna cross it in front and if you want to add a little reach, then we're going regular jack. That's actually your second to last. And you can either keep that for your blast round or you can join me on the mat for your hands or your elbows. And you got plank jack, but the mat is totally optional if you want to just do power jacks up top for your blast. That works too. Start with your step out, low impact in three. Good posture. Here we go. Now you can just do it here or if you'd rather, strong arms, right? It's our first two rounds. Great modification. Anytime you see a jumping jack in something and you're not feeling it, it's not right for you. 3, 2, 1. Still keeping that heart rate up, right? Especially in the middle of a workout. That's why we front loaded with those squats. We got that heart rate up, we got that metabolism going. One more time. Here we go. Here to here or just one up to you. Core is still stacked, so we're making sure we're not here or arching. Five seconds, nice and strong. Three, two, one, breathe. All right, team, now we're gonna add a little hop step, and we'll cross in front of our body. So tap out or reach out. Jack, I guess we could call it. Here we go. We often do this in our warm up. Reach across, tap it out, and reach, I guess, is what I call it. So if you want to keep it lower, impact, you're here. If you want to add that little hop, you can. So we're building a little quicker as we go with these next rounds because you can do it. Three, two, one, breathe. I want you to also think about this as mobility, right? That's why we do it in the warm up. Big stretch across for that shoulder. Big opener of the hip. You do you. Here we go. 20. If you want to open up those legs, get a little lower. That works too. Or again, low impact, up to you. Remember, there are lots of reasons we do cardio beyond just training our hearts and lungs, right? We can get that with strength, too, but we want that mobility. Relax free, and it gives us a break from the heavy weights, from all the different things we're doing throughout the week. This time, team, regular jumping jack or one of those first twos. Here we go. 20 seconds. And you do not have to be fast with it doesn't have to be this, right? There's no much more. There's not much more value in that than. In fact, this is better because you see my form. Intentional strong muscles landing soft. 3, 2, 1, kind of like mountain climbers. When I remind you it is not about speed, it's about precision. That feels our blast round feels like our blast around, but it's not. But let's do one more of that. Whatever version you want. Here we go. Yeah, I'm not going fast. I'm going perform. Strong arms, right? They're contracted. Light on my feet, soft knees, Core engaged. Three, two, one. All right, team, you can keep any version of that or meet me on the mat on your hands or your elbows. Whatever feels good for you. Tap it out or jump it out. Little bonus core. Here we go. And again. I'm not going fast. I'm keeping my knees soft, but I'm keeping my core and tight. If you want to be in the plank, you want to get that core work, but you're not jumping. Just tap it out, right? 5, 4, 3, 2, 1. Stretch it back or stretch it up, wherever you are. One more round, then circuit three is done. Let's get it done, team. In three, two, one. It is whatever version of a jumping jack or tap out jack. That's why I take the jumping out, right? Because it can be whatever you need it to be. Tap out, plank jack, jumping plank jack, standing full jack, tap out, or reach across. We got five, four, three, two, stretch. Oh, I know. Team. I feel it, too. Feeling that heart rate, feeling everything working inside. I love to look at my zones on my watch and listen. You don't have to have a watch or a fitness tracker to know how you feel. I like it now because I like to look at those heart rates. And let's catch your breath. I like to know where I am. I like to see improvements, but do not stress about the numbers. And if you're wearing a watch and you're getting stressed about the numbers. Time to take a break from the watch. Oh, man. All right, team, onto circuit four. We are so close. All right, here's what we got. You know, I love a good skater, but we're gonna take it right here. Step, tap behind. Step, tap behind. Then we're gonna take it with a little rainbow. Step, tap behind. So big arms. Then we got our full skater, where we're reaching low, then skater bound, where we're actually taking it side to side on one leg. You pick what you need to do. We're going to start with just the tap behind. In 3, 2, 1. Step, tap, and again. Think of this as mobility I like to often do arms in and out. You can get low again if you want more legs. I know we've worked a lot. A lot of legs today. Unintentionally or intentionally, however you want to look at it, right? Relax, free. One more time with that right. Step cross behind. We're getting in that transverse plane. Getting a little bit of that rotational movement. Good for our mobility. Let's do it. Step cross. I know my cardio queens like me out there want to just go for it, but I encourage you work on the mobility, because we got it all coming. 3, 2, 1. All right, team, here's what we're adding. Big rainbow arms. You can add a little hop if you want, but it's more about the mobility through the upper body. Let's do it for 2 for 22 times. Does not have to be fast. Big rainbow arms. And if you just want to tap behind here, if that's where you are right now in this workout, that's okay. If you can get low with it, get low with it. Three, two, one. I know, Team. All right, one more time with just that. 3, 2, 1. Rainbow. Rainbow. Yes, you can. Oh, sweat. I know. I'm feeling it too. 10 seconds. Big arms over your head. Mobility. Chest open, shoulders back. Three, two, one. All right, team, this one can look like what a regular skater would look like for you. One of those first two. Or if you want to go here to here, a little low skater. That's what I'm doing. Join me. Step it or jump it. Again. When I do skaters, I'm not a big fan of having you try to get to the floor, because I know a lot of us end up doing this. I would much rather you just focus on keeping everything lifted and getting low in the legs. All right? Three, two, one. So don't worry about touching the floor. I don't want that round in the back I went. Good posture, but good form all the way. One more time. There it is. Right. Cardio queens. Here we go. That's why I told you don't worry if you're like that first round. Oh, this doesn't feel like anything, Amy. Yes, it will. I promise. And it does, right? Because of the way this workout is programmed, you're gonna feel it no matter what. Three, two, one. All right, team. So skater bound looks like this. Same motion, but we're keeping that back foot off the ground. All right? You can tap it down if you need to if you want to get a little extra in those glutes. Think of it like that Heisman, where we land but still get low, still get lateral, still get transverse. Here we go. And you can do the Skater bound. Just a step like this, really think about a speed skater, right back foot off the ground if you can. But if you tap it, that's okay too. Five, four, three, two, breathe. Last one, team. I know, I know. Yes. All right, one more time. Let's do it. Step bound. Whatever this is for you. Whether it's just a tap behind rainbow skater or bound. Go for it on these last 10 seconds cuz you know that breather is coming. However you increase the intensity. Let's do it for 5, 4, 3, 2. Breathe. Catch your breath, team. I know. Woo. We're up there. That got me into zone five, guys. Again, that is not the goal. But it is fun when we see it. And I feel it. Cheers. All right, y', all, guess what? Bonus circuit. If you need to be done, you can be done. But this one is a half Tabata. 2 minutes, 4 rounds of 20 seconds. And they're super simple. Guys. We got our standing climber. And if you want to keep it there, you can. Or up it with the jump or join me on the mat. Last two will be that mountain climber. You guys know I love a mountain climber. But you can keep it standing if you want. This workout all standing, you can if you want to take it to the mat. Two times standing, two times. Your pick. 20, 20, 20, 20. We are done. All right, team, let's do it. Core engage. Catch that breath. Regulate. You got this. Here we go. And because we're progressing a little quicker, we'll start low impact on this first one. Second one. We'll really go for it. Okay, standing drive. Close the knees up. Pump Those arms for 5, 4, 3, 2, 1. Yes. All right team, you can do that. Or if you want to add a little hop step, almost like a little running drill. Up to you knees. Whatever way is good for you. Traveling climber, Maybe you want to take it to the side, maybe not. We've done enough fancy things today, right? Drive those knees to your chest. Get that core working. Pump those arms. Three, two, one. All right, team, you do exactly what we just did or any version you want. Or join me on the mat. On the hands climber down here. Two rounds of 20, then we are done. Here we go. Drive them in. And remember, it's not about speed. Just like we talked about with the jacks. It's not this, it's this. And maybe that's just stepping them in, maybe it's the run. But you're getting the knees into your chest for five, four. Stay lifted. Three, two, one. Oh, maybe I Cut you a little early. That's okay, right? Surely we've added a second somewhere else. Go ahead and bring it up. Live that core. Last one. Give me all you got, team. In three, two, one. Strong core. No matter where you are, plank or standing, knees drive to the chest. Arms are either pushing up from the floor or they're pumping along your sides. You do, you stay lifted in the center. Finish it out strong for 5, 4, 3, 2, 1. Stretch it back wherever you are, team. Man, I know you did it, team. Back under those feet. So wherever you are, let's get a little hamstring stretch here. You can either be on the floor, little petal or hands here, or grab onto the wall, pedal those feet, stretch through your back. Regulate your breathing. Your heart rate is really high. I like mine. I know. Slowly roll it up. Take your time, team. There we go. Yes. Breathe. Tap it out. We're going to keep this cool down short, cuz I want to get you in and out. But please make sure you get some more stretching on your own. We're just going to take a second for a few, few quick stretches and to regulate that heart rate. Take those arms up, big stretch. Reach it over again. When we get to these cardio workouts, often they feel like straight up cardio, but obviously we felt our legs on those squats, on those shuffles, on those skaters for sure. But then think about everything your arms were doing right. We're getting a lot of upper body and core working as well. So full body cardio and strength. Strength and mobility. That is what we're getting done today. And really every day that we show up here, remember that is the most important thing is showing up. So even if you kept it low impact, even if you kept it standing or you went with the first version or you made up your own stuff, as long as you showed up today, you are successful. Show up. Keep moving safely and correctively. Safely and correctly will be safely and effectively. So that's what I meant to say. So keep doing that. Keep coming back for more. Leave me a comment. I always love hearing from you and how you feel after a workout. Do you like these Tabata builds? It's probably what we should call the next one, Tabata build where we're adding on. I often do that in our strength too. So you always have an option to start with and an option to add on if you want. Let me know. I want to hear from you. Breathe. And of course, subscribe to the YouTube channel if you haven't already. That helps me spread the word and get more people moving. And of course, check out all the links in the description below. Join us in all the places. Thank you so much for being here today. Get some more stretching on your own. One big deep breath in and out. You did it. That was your cardio. Tabata blast workout. Great job everybody.