10 Minute Dumbbell Upper & Cardio Quick Hiit Workout

Hey, everybody, I'm Amy from Bodyfit by Amy. And this is your upper body and cardio. 10 minute quick hit. You can go ahead and start marching your feet and rolling those shoulders and those arms because this is just a 10 minute quick hit. We are not going to do a formal warm up, but we can go ahead and get the blood flowing and get our upper body moving and ready to go. The way it's going to work today we are working with weights. I'm going to be using my 10 pound dumbbells. You can use dumbbells or kettlebells. And open those arms up right here. Little step to the side. We will start with 30 seconds of a traditional upper body move, usually in isolation. Then we will add a little cardio to it. Then we will very gently drop those weights down. So bend your knees to do it. And we will go 30 seconds straight cardio. So it's all going to progress. 30 seconds. 30 seconds. 30 seconds. Quick break into the next move. Go ahead and bend your knees to get those dumbbells. Remember, we want to be careful picking them up, setting them down. We're going to start with a bend over row. Roll those shoulders back. Here we. 30 seconds. We're here. So remember on this row we want a nice flat back. We don't want that pressure in the lower back. So really pull those shoulder blades in. Core is engaged. We're here. If you need to stagger, you can bringing the weights right up to the hips. These are big, strong muscles. We can usually go heavy. When we get to that 30 second mark, we're gonna tap it back in three into. Watch me here. Tap and tap. You can think of it as sort of like a front lunge. You don't have to get in a deep lunge, but more just a tap right for cardio. But we're still staying hinged. We're here. And breathe. You got 15 seconds. Really get the back. Working hard. I know this is a long set for the back muscles, but don't worry, we're gonna bring it up in 10 seconds. Keep squeezing shoulder blades in 3, 2. Go ahead. Set those weights to the side. Here is cardio. Tap it here, tap it here so you get the stretch out. Join me. 30 seconds. You're here, you're here. Keep it going. Reach so you don't have to be hinged as much. We're up top. Big stretch. Tap. You can do more of a jump if you want. You can even take it here. It's up to you. 10 seconds to go. Reach Reach. Get that stretch. Get that cardio in three, in two, in one, breathe. So you got about 20, 25 seconds in between to catch your breath. Next, we're gonna grab our weights. Basic bicep curl. We'll add a knee to it. We'll set those weights down, and we'll just take it. Knees. All right, go ahead, bend your knees. Grab those weights. Get set up. Catch your breath. Shoulders back, core engage. In 3, 2, 1. Bicep curl. And here. So we're zipping up the coral core, right? Making sure we're not pushing out. And here, and here. You can stagger the foot. That helps you from leaning into it. If you need to alternate, you can always alternate. Or if any point, you need to take it to that hammer curl. Palms are in. That works. We're going to add knees in three, two, one. Here we go. Up and down. If you want to get a little more cardio, you can alternate and pick up, up your pace. Opposite knee totally up to you. It's gonna throw your balance a little bit, right? If you want to keep them going here or again, this might be the time to switch to hammer curl. We got 10 seconds with our weights, making sure we're not throwing our back into it. Core is still engaged. Whatever you need. Alternating together. Hammer for three, for two, for one. Bend your knees. Set them down. 30 seconds. Here we go. You can take it low impact. You can add a little jump. Whatever you need for you today. Maybe you're doing this as a bonus burn as an add on to your other workout, because we put those in, especially if you're in the bodyfit athletic club. Or maybe you're just doing it because you just want a little extra kick for your upper body and your cardio. We got five seconds. Three, two, and one. Shake it out. All right, team, so we're going to a shoulder press. So we're taking it here. We're gonna press and down. Then we're gonna add that squat, and then we will drop our weights, and we're gonna squat and rotate with a reach. So you decide if you want to go two dumbbells. At any point, you need to switch to 1. I will probably do that, but bend your knees to grab those weights. Starting with just a press, I'm gonna go hammer. You can take it out here, take it up and down. Same idea as our bicep curl. We want to make sure we're not arching, so core engage. And one foot staggered in front here to here. So I'm gonna try to. I Have one shoulder, that bothers me, but really keep the heavies for this last 10 seconds. And then when we add the squat, I'm going to switch to one heavy. You can do that or keep those heavies if you can. You're gonna feel that cardio in 3, 2, 1. Add a squat right here. Down. I know you weren't thinking lower body today. That's okay. If you want, you can just step out with it. If you'd rather. With the squat is where we get that cardio, so try to keep it in. If you'd rather do something like knees, that works too. And breathe. Take it down and up all the way through. Low to high core is engaged. Keep the weight close to your body so you're not pulling in the back. In 3, 2, 1. Set those weights down gently. Watch me. Right here. Reach, squat, reach. If you want, you can also just go here again. If your legs need a breather today, that's okay. Squat, reach, squat, reach. Cardio power. Yes, you can. 10 seconds to go. You're close to the end of this workout. Let's get it done. Breathe for three, two, one. All right, team, so one heavy dumbbell or two. We're gonna go triceps, elbows in. Then we're gonna add a side knee. Then we'll drop it down and just side knees. All right, so triceps. Isolating tricep, side knee, side knee, core. Engage one foot back to start. Elbows in 30 seconds. Here we go. So it's going to be a full minute of tries. So if you need to go one dumbbell, totally fine. They're smaller muscles. You're going to feel it a little bit more. Our upper body is working super hard. Elbows in and trying to get all the way down. I'm going to make sure we don't cheat it here right behind the head. Pressing into that weight is going to help increase that intensity. So keep your shoulders working. Yes, you can. For three, two, one. Watch me here. Side knee, triceps, side, elbows in. Yes. And breathe. We're getting bonus core right in those obliques. Don't worry. You got 15 seconds. Then we drop the weight. We just get those side knees. Let's get it done. And breathe. Yes. Here we go. 5, 4, 3, 2, 1. Bend your knees to drop it down. Do it carefully. Here we go. Side, side, low impact is here. A little higher. You can add that jump. Right? If we still want to get side knee for those obliques, abs should feel the arms still working all the way through. Right? We got One last exercise. After this, we'll get it done. 5, 4, 3, 2, 1. Catch your breath. Last one, down on your back. Right here. Here we go. We got a chest press. Then we're gonna add a bicycle. If bicycle is not right for you, you can just take it to the bridge. And then our cardio, we're actually going to flip it over into a mountain climber. All right, if you want to keep the bicycle or you want to take it standing. Mountain climber, that works too. But let's get it done in three. Into chest press. Here we go. Slow and steady. Right here. It's 30 seconds. Isolated. This is our very last thing. It's all down on the mat. You're pressing up and in, down and out. You can even add that bridge if you want. It's up to you. You may want to. When we add the core with the bicycle, we'll still keep it slow and controlled. Then we'll pick it up. It's almost like we're taking our bicycle to a plank position with that mountain climber. Five seconds to go. Feet up in tabletop. Ready? Here we go. So bicycle still keeping it slow. So I know we said we're adding cardio on this, but trust me, your heart rate's gonna get up in just a second. We're gonna finish off that upper body. We got our pushes and our pools, our rows or curls, our presses or triceps, Our chest. Yes, you can. You can even take it close grip if you need to. Whatever you need to do to Finish out this 10 minute quick hit. In 3, 2, 1. Drop those weights very carefully. Turn it over. Last 30 seconds. Run it. Tap it or take it standing. In three, two, one. Here we go. Run it. Mountain climber, this is your cardio. Straight up cardio Also upper body again. If you need to, you can take it to a standing mountain climber. That's where we want to be. Or just tap backs, but finish it out. Drive the knees to your chest to get that core. We got lots of upper arms, but we're getting that core in as well. Keep it going for 5, 4, 3, 2, 1. Stretch it back. I know, right? Breathe. Right here. Lean into it. Good work. Come up on all fours. Round through. Cat, cow. Right here you can take one arm in, reach it under, get a little shoulder stretch. We're not going to do very much of a stretch, so make sure you get it on your own because again, this is a quick hit. So if you need more of that, cool down, sit back, child's pose. One more time. Roll back onto your feet. So remember ah. Slowly pedal it up. I have tons of these 10 minute quick hits or 10 minute short short workouts. Slowly roll it up. So if you have a day that you got a little gas in your tank, you got a little energy left after a longer workout or something on the calendar is shorter, you can grab one of these 10 minute quick hit workouts. If you have a day that you're just short on time but you want to get something in, grab one of these 10 minute workouts. This one's upper and cardio but there are a lot that are full body so check those out as well. You just want to get something but you don't have time for a full workout. Let's get it done. Great for lunch breaks. You know right when you get up in the morning when you need a break from work, get 10 minutes. It all adds up. It is all worth it. Don't forget to subscribe like this video. Let me know what you thought in the comments. Comments One big deep breath in and out. Thank you for being here with me today. You did it. That was your upper and cardio. 10 minute quick hit workout. Great job everybody.