07: Quiet Cardio Power HIIT | 25 Mins No Jumping, High Intensity, Low Impact Bodyweight Workout!

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your quiet cardio power hit workout. Yes, this is a cardio workout. All body weight, but, yes, we are going to keep it quiet, but we're also going to go high intensity. How are we going to do that? We're going to add some power, keeping it grounded, keeping it low impact. So easy on your joints, but tough on your heart rate and your body. As always, I'm going to give you lots of options, so work to your level. Are you ready? Let's do it. Go ahead and just start moving your body. We're gonna march it right here. I'm gonna tell you right now that we have one round that we will go through two times. So one circuit, two rounds rather, you will have a power version of a move. So thinking about a lot of our power move, traditional power moves that we do where we maybe add some impact, we're gonna do that, but keep right. And then you will have a hit version of the mood. So your power move is 45 seconds. Quick breather. Your hit version is 30 seconds. All right, so again, we're still going to keep it grounded. We're still going to keep it low impact and quiet, but we're going to add a little extra intensity to drive that heart rate up. Of course, if you want to keep it with just the power or even the true back to basics, which I will give you options for, you can always do that. We are just here to move our bodies. As I always say, I want you to be where you are today, where you are in your journey and just where you are today, Right? So if you need to take it slower or if you feel like adding a little extra impact, that is totally fine, too. It is your workout. You do you. All right, so one circuit that we'll go through. 2 times, 45 seconds of power, 30 seconds of hit. Let's roll through our back. All grounded, all low impact, all quiet. Now we are going to keep it all standing except for our very last move, where we will add a little bit of core. Take it down right here. However, I'll give you an option to keep it standing. So if you want to keep this all standing, totally fine. If you want to take it to the mat just for that very last move, get a little bonus core. You can. Let's walk those feet in and round it up. Right through here. Let's tap it back. Open up those hips. All right, we're gonna jump right in. We're gonna keep this warm up. Pret because this workout is short, but we are getting it done. Take it right here. Hold it if you can, to open up that hip. A little balance if you need to. If you want, drop it down, reach it up, big stretch. You can even do a little twist or drop that knee right through here, and then step up out of that same thing. Other side, so open it up wide, tap back, create a little space in that hip. If you want, drop it all the way down, reach it up, and if you want, drop that knee, take it here. All right, So I think you're gonna be surprised how fast this workout goes. I think you're gonna be surprised. Go ahead and step it in and round it up right here. Just little tap and reach. I think you will be surprised at how much you feel it right, Even your hit versions and how we're gonna keep it low impact the whole time. All right, so stay with me. We're gonna have a good time doing it. All right, so go ahead and shake it out. We're gonna start with what I call power knees. So the higher impact version would be adding a little bit of a jump. But what we're gonna do today is just cross your body. Cross your body. Almost like it's a little slam. Let's get it done for 45 seconds. Here we go. Now, in these power moves and in our power hit moves, because that's really what they are, I want you to think about intentionality, right? Intention. What are we going for? Where? Power. I'm gonna use my peas to remind you, right? So that power is not in a jump, and it's not in your arms. It's really in that core, right? You can get those arms a little higher if you want more of that hit. Sorry. That hit is coming. If you want more of the upper, but feel the heart rate. 5, 4, 3, 2, 1. This first one, in this first one only, we have two versions of your hit. So we have 30 seconds. Your hit is going to be one side only. You can keep it slow, you can keep it low impact. That's all that we're doing. But we got 30 seconds each side. 3, 2, 1. Right here. Here we go. Now, of course, if you want to keep it low impact and increase your intensity, you can increase your speed, you can increase your little twist to get more core. If you're not twisting, just take it here. You can get those hands up a little more. So many ways to increase the intensity without jumping. We got five, four, three, two. Get ready. Switch your sides. 30 seconds again. Be where you Are today. Maybe where you are is a little slower, but you're still going to up the intensity in a way that works for you. You do you. I love these. Because not everybody wants or needs high impact. It can be super beneficial, especially for our bones, for our bodies can be fun. Three, two, and breathe. But maybe you've had an injury or a joint issue or you're just not feeling it today. You do not have to go high impact to get high intensity. All right, next one we're going to go, when we call it, power squat. So we're touching down on the squat, we're reaching up. Come up on the toes if you can. 45 seconds down. Take it down and reach so you can take it nice and slow. As you know, all of our big lower body moves, like our squats or lunges, they're going to get your heart rate up. Why is that? Because we're using these big muscles of our body that require a lot of energy. Now, a real power version of this with impact would probably be a squat jump. Right? Again, if you want to add that, you can. We're just going to take it up on the toes. Power up, power up, power. Right, with your peas, we got three, two, one. Little burn, right? You don't have to go that fast. All right, 30 seconds only down. Little kick. Now, you can make it a front kick. You can make it just a little straight kick. You can just keep. Keep it a low tap up to you, but let's do it for 30 so not up on the toes. And make sure you're kicking at a level that's good for you. Again, it can be kickboxing power and hit. Or here, here. Legs are burning, right? It feels good. We got three, two, one. Shake it out, team. All right, so next we're doing a little power slam. So imagine you've got a medicine ball or a sandbag. Slam, slam. Arms are nice and tight. Core is engaged. I'm feeling it, team. Here. Catch your breath. We go slam slim. So this 45 second round can be whatever you need it to be. Let's say you need more of a breather. Take it slow, take it slow. So we're getting that rotation in our core again. Strong arms, not just this nice and tight. If you've ever worked with a medicine ball or a slam ball or sandbag, you know, you throw it down with power, right? Often you pick it back up or it bounces, but you use that power to keep it going, Working in what we call our zone two cardio, or zone Three, right. Conditioning. Not necessarily hit. Three, two, one, and breathe. All right, team, now all we're adding is a little more tap. So your feet are just here to here. You don't have to jump it. You can jump it if you want. Again, if you want to add that impact, but we're going to keep it grounded. Tap, tap, while we still get that. Good slam for our core, good slam for our arms. I give you a little extra breather after that. In three, two, one. Power, power hit. Still quiet. I often put quiet in the title of these low impact workouts because, let's be honest, some of us work out early in the morning. We don't wake our family members. Some of us live in apartment buildings on the upper floors. Some of us need quiet for our own bodies and brains. Right, we got five. Pick it up. Four, three, two, one. All right, team, we're gonna go with a power side lunge. This is another one that our hit will have two versions, but we're gonna go side lunge, down, reach, down, reach. Again. If you want to add toes at the top, you can. Here we go. Down, reach. Side lunge, reach. You can do that little drag like I just did to get those inner thighs. A power version of this side lunge. You know, we do often. Little shuffle. You do you. If you want to add that, you can. Otherwise, down, up on the toes, low to high, and boom. All the way up and down. You don't have to go the same speed as me. You can be slower, you can be faster as long as you have good form. Three, two, one, breathe. All right, right side, left side. Here's what we got. Little blast off. Right side lunge hit. Drive it up, drive it up again. A little power version. If we added impact would be a little jump. Add it or don't add it, but here we go. Let's keep it quiet. 30 seconds this side. Feel that core, right? What happens right here when you get that power, when you contract right in the center, that core works harder. Sometimes people will do little baby jumps. Grounded jumps. Consider them low impact. A jump is a jump to me. Again, add it if you want. I know it's tempting. I feel it too, right? 3, 2, 1. Other side. Get right into it. You can do it. We'll take a longer breather after this because we're taking it to the mat, and then it's our last move. Remember, I said you can have a standing or a plank version? And then we get a quick breather. We do it all again, give you some options. Right. You know I like to do that. Down power. Three, two, one. Catch your breath. All right, team, so give yourself a second to breathe. We're taking it to the mat. Let me show you your standing version first. This is your last move of the circuit, so we're gonna do a plank tap, all right? We are taking it. Shoulder tap, shoulder tap. All right? Then when we take it to the hit, we're gonna add a plank press. Down, down, up, up. Tap, tap. If you're doing a standing version, I want you to go knee and shoulder, all right? And then you can make whatever hit version of that you want. If you're with me on the mat, we're going plank, tap, tap. 45 seconds, lots of core, but also getting that heart rate up. Go ahead, bring it in that good plank position. Standing or plank 45, here we go. So what I want you to think about, especially if you're in the plank position, nice and tight in those legs and glutes and core, so we're not shifting our weight. And where that power comes in is bringing that arm up, wrapping that core, and supporting yourself with one hand, right? Takes a lot of strength, stability, and power to be right here, right? Keep it going. 15 seconds. Here we go. 5, 4, 3, 2, 1. Stretch it back. All right, team, watch me while you stretch. We're going down, down, up, up. Tap, tap. Down, down, up, up. Tap. If you're standing, just knee and shoulder tap. You got it. 30 seconds. Here we go. Plank press. Shoulder tap. Still keeping it quiet. Nobody's jumping, but we are feeling not only our upper body, right, but lots of core and heart rate, right? Down, down, up, up. Tap, tap. Nice and strong. Can we get one more? Breathe and relax. Oh, core. Right. Catch your breath. Grab a sip of water. All right, team, guess what? That is half of it. We are doing that all again. I think it's going to go a little quicker because you're going to know what to expect. Everything we do, we're gonna have a slight variation. I think you're gonna like it, but you can always keep your regular version. You can always keep. Go back to basics, but we're adding a little power and making it look a little bit different. All right, watch me here. Keep it moving, team. All right, so you can step it out. We got that power squat. No, we got our power knees. That's right. Instead of going across our body here, we're going sideways side. You know, I love a good side knee. We get hip mobility. We get obliques. Power through, power through. When we Go one side. We're here. You need a little balance. Take it here. We're going 30 and 30. Are you with me? The answer is always yes. Let's finish it out. One more round. Starting with 45 seconds of side knees, arms up. Core engage. Here we go. Now I'm here. Power, power, right? Not to the point where it's a jerky motion, but where you're getting that power in a controlled fashion. If it's better for you to go one side, that works too. I like these hands here because they can be nice and tight. Core can be engaged. Side open up the hips. Yes. You can notice how just having those arms up, you feel that heart rate even more, right? I told you you were gonna feel it. Maybe not the same as doing burpees, but close, getting it done. And you hate it a little bit less, right? Maybe even you love that feeling. I know I do. 5, 4, 3, 2, 1. Get set. We're going on one side. So I like to ankle my body again. Two hands, if you want. If you'd rather just do one or you want to have this arm out, that works too. We got 30 seconds, right? 30 seconds left. Here we go again. I like getting that extra upper body here, but you certainly can be here. Or again. Balance, hip, obliques, core, Cardio, right now. 15 seconds this side. No jumping unless you wanna keep it moving slower or faster. 3, 2, 1. Switch your side right here. If you need to start a little slower or lower, that works too. Side knee hit. Yes, you can, team. Breathe. After this, we're going into that squat, that power squat. We're gonna take a toes up little sumo squat. I think you're gonna like it. Four, three, two, one. That's your breath, team. All right, so we got toes out instead of that power squat here, we're going toes out. Lots of hip action down and up. When we add some power, we're gonna add a little side kick to it. Are you ready? Catch your breath. Power squat. Toes out. If that doesn't feel right for you, keep those toes forward. Then we'll add a little sidekick for 30 seconds. Starting in three, two. Power sumo squat. Take it down and reach again. Higher impact version of this would probably have a jump. What we're going to focus on is getting that heart rate up by utilizing those big muscles. Getting low to high power. Power at the top. Zip up that core. Lift up through the lower body. Yes, you can. Dropping in the hips. It's not here, right? It's on a hinge. We're down Head up, down, breathe. Losing my balance. 10 seconds. Yes. 3, 2, 1. All right, team, watch me squat. Step it in, sidekick. Toes out. Squat. Step it in, sidekick. If that's not right for you, you just keep the squat, right? Or you can just keep it low. Whatever. You got 30 seconds. And up and up. Notice I do a little step into it because I'm used to kickboxing. If you are step, kick, or just here and kick. Low to high. Up to you. Whatever feels best for you. You don't have to add on. You can always keep whatever you got. We got five, four, three, two, one. All right. Remember that little slam? All right. Previously. We just did it here to here. We're gonna do a little tap behind her, a little curtsy, right? Still getting the arms, still getting that core. And then we're gonna take it to a little hit slam. Side to side, little slide. Not a jump, but sort of like a low grade skater. Are you with me? Yes, you are. Let's get it done. 45. Here we go. Whoa. No curtsy. You knew what to do. Start with just a little tap behind and focus more on this, right? Rainbows right? All the way through. Core is engaged. Arms are nice and tight. Tight, right, Just like that. Get it done. Keep it going. Cross behind. You don't have to get super low. 10 seconds. Quiet. Cardio power hit. It's quiet. It's power. This cardio. We're gonna get the hit. Catch your breath. All right, team, so think of it again as a little low grade skater. Let's bring our arms in a little tighter here to here. And little side step. Not a jump, but a little intensity. Right and left, cross behind. Here we go. Huh? Again. If you want to go over, make it bigger or keep it tight. Side to side, core and upper. Push those hands together for a little extra. Yes, you can. We are so close to being done. 5, 4, 3, 2. Catch your breathing. All right, so we got that side lunge. All right, now we're gonna make it to a transverse. So if you want, you can keep it side to side. Transverse looks like this. Power up on the toes, on the diagonal. Let's do it low, low. Get down into it. Power up. Power up. Push out of that hip. Power up. All right, Again. If that feels weird to you at all, just take it side lunge or just side step. Maybe you're at the point in the workout where your legs are burning and you're thinking, I already got on my legs yesterday. I don't need that extra. Just side step. Reach Step, reach, get the mobility and the cardio. So close, team. Breathe. Three, two, one. And relax. All right, team, so just like we did before here, it's a little bit of hip action, it's a little bit of balance. If that feels weird to you, take it here on the diagonal. 30 seconds, right? 30 seconds left. Let's do it here. Here again, if you wanted a little grounded, not really coming up off of the ground, just a little up. You can add that in, right? If the diagonal is not feeling good, in your knees, side lunge power. Just like we did before. We are so close, team. You got it. Breathe. Let's switch it right here. Down. Take it down here again, you can do a little lift off, blast off, or if you're feeling it, little baby, baby jump. But it's quiet here. Here. 10 seconds. Yes, you can. 5, 4, 3, 2, 1. All right, team, we're taking it to our plank this time. Instead of the shoulder tap, we're doing a knee tap. So again, if you're standing, you're here. And then you can just pick up your intensity. If you're with me, join me right here. So it's a little. It is challenging. So if that feels like too much, just cross those knees, right? Almost like a low impact mountain climber. Get it done. If you're not there already, join me. We're jumping right in so we can finish this workout on time. Pull them in, pull them in. Nice and tight. Keep it here. Yes. Breathe. Yes, you can. 10 seconds to go. My core is feeling it. You're standing. Stand. Otherwise, join me here. Three, two, one. Stretch it back. All right, team, last 30 seconds. We are going to take it. Tap, tap, walk it up, walk it back. If you're here. Tap, tap, squat. 30 to go. Here we go. Tap, tap, walk it up, walk it back. Take it here. Tap, tap, walk it up, walk it back. I know. Core on fire. Upper and lower. Finish strong. Yes, team, walk it back. We got five, four, three, two, one. Ha. Yes, team, shake it out. We did it. I know. Roll those shoulders. Catch your breath. That is it, team. We're gonna get a short, short little stretch. So please make sure that you get some stretching on your own. You know me, I want to get you in and out. So quick little stretch through the arms. Take it up, stretch it over. Breathe into that. Thank you for hanging with me. I want to hear from you. Did you feel the power? Did you feel the hit? Did you keep it quiet and realize, guess what? We can get a lot done with that again. There are a million reasons why you may want or need to go low impact. And as I will always remind you, you do not have to go high impact to get high intensity. Obviously we got a quiet low impact high intensity workout here, so leave me a comment. Leave me a like, let me know what you thought. I always read all of your feedback and of course don't forget to subscribe to my YouTube channel if you haven't already little hamstrings back, get some more stretching on your own. And of course check out all the links in the description below. We'd love to have you join us in the BodyFit Athletic Club on the Body Fit by Amy app. That is our exclusive private community where you get all of the extras, access to me, our dietitian, our nutrition plan and live streams, Q&As and so much more. Thank you so much for being here today. I'm feeling it. I hope you are too. We kept it quiet but we made it good. One big deep breath in and out. You did it. That was your quiet cardio power hit workout. Great job everybody.