12: Level Up Cardio - No Equipment Intense Cardio & Beginner Friendly Workout!

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your level up cardio workout. So in this workout we are going to get body weight cardio and we are going to be working in levels. So we'll start with level one, take up the intensity. Level two, add on for level three. You will have lots of different options along the way to work to your level. We're gonna get the heart pumping, we're gonna get the muscles working and we are going to have a great time doing it. Are you do it. Go ahead and just start moving your body. We are going to get a quick warm up. Roll those shoulders because we are going to keep this workout short. So just start marching. Roll the shoulders. We're just going to get the blood flowing. We're going to get some movement, some mobility in the movement patterns we're going to be working in. We're going to get that body's core temperature up. Just take it one at a time, take it to the back. And this workout is all standing. There are two options. The last exercise of each circuit where you have an option to take it down to the mat to get a little bit of extra core, but it is optional, so you can always keep that level one or level two, that is all standing. So all standing except for two optional core add ons on the mat. But everything is 30 seconds. So did I mention everything is 30 seconds. So we're working in 30 second intervals. Level up cardio, we're starting with level one. Usually that will be a low impact. Let's take it flat back down and round it up. So low impact, level 2 we will add on. So we're either upping the intensity, maybe upping the impact, or. Or we're adding on something extra to keep your brain working too. Roll those shoulders. Level three, same thing. We're either adding some intensity, maybe high impact, maybe some speed, or we're adding on to level up your cardio. Let's step it back right here. So as I always say, this is your workout. So you do you. If something doesn't feel good for you, you find something that does feel good. The nice thing about these levels is that you are working 1, 2 to 3. So you can always keep level 1 or level 2. If level 2 or 3 is not right for you, let's take it down to that world's greatest stretch. If you can drop it down, open up that knee in that hip, drop the knee and reach. So we're opening up the hip flexors right through here. I know I feel it too. Go ahead and step out of that, then switch your legs. This is always the one where I realize that maybe I am sore from yesterday's workout. Take it here. If you need to keep it up top, that's okay too. Sometimes I think, oh, I'm not that sore. And then I get into this stretch and I realize maybe I am stepping in right through here. A little standing. Cat, cow. And slowly roll it up. All right, team, so little hamstring curls again. Everything we are doing today is 30 seconds. 30 seconds followed by 30 seconds, followed by 30 seconds. 30 second breather. So I want you to use that level three, whatever it is for you, low impact or high, to really push yourself. That's more of your hit round, because then you get a 30 second breather. You can of course, keep marching or jogging or keep moving in that 30 second breather, but that is where you catch your breath. And I tell you what's coming up next. All right, so we're gonna start just with a basic march. Then we're gonna take it to a little high knees. Then we're gonna take it to a jog, whatever that means for you. Starting simple. Let's just start with a march in 3, 2, 1. 30 seconds. So use this. Think of this as an extension of your warm up. Flex that foot. Think about that core being engaged. Think about good posture. So that level one is also where we're going to get some good mobility. So really think hip flexor strength, right? Bringing it up. You don't have to go the same speed as me. Again, you do. You be where you are today. This is your workout. I want it to work for you. All right? If you can, you can keep it here or here, here. So a little hop step, you can pick up that intensity without a hop. Or you can add it here. Right up to you. So what we're getting is we're both getting some low and high intensity intervals. So we're getting some hit, but we're also getting cardio conditioning by that longer duration of 30, 30 and 30. All right, team. So you can keep it with either one of those or you take it to a little jog or high knees. Here we go. So maybe you want your jog to be here, maybe you want your high knees here. If you're me, I'm gonna take it here to stretch it out. Either way, 30 seconds higher intensity for you. It does not mean you have to do what I'm doing or anybody else who only got 10 seconds to go level up. That's all we need is we need to level up in a way that is challenging for you. And breathe. All right, so we got 30 seconds to breathe again. I want you to really need that recovery. Push yourself in a way that. That 30 seconds. You're ready for it. All right? The goal is not to be so high heart rate and so out of breath the entire time. The goal is to have those levels. All right, next, we're gonna do a little step out just here to here. Then we're gonna add a little squat to it. Then we're gonna add a squat jump. I'll give you options. Here we go. Step out, step out. Side to side. Not a squat yet, just more of a tap. All right, so I kind of like to just think of it. Tap, tap right here, right here. Not necessarily here unless you want it to be, but here to here, just like that. 10 seconds. Then we're adding a squat to it. So your motion is the same. You pick your speed in 3, 2, 1. Take it here. If the squat is not right for you today, maybe you are sore from whatever you did yesterday. Then you just take it again. You can pick up your intensity. Right? Level up for you. Here we go. 10 seconds. Then we're gonna add a little squat jump. So what that means is we're gonna squat while we're stepping out, and then we're gonna tap it back in five, four, three. Add a jump. So here, tap it in here. You can also just squat power. Tap it in. Squat power. I know you do you. If you can get low on both. Yes. Oh, already mess it up. 3, 2, 1, 1. And breathe again. Use that rest. You can get a real breather. You can get water. We're going to get water. But as you need it, grab it. And again. You can keep moving, whatever you want to do, or you can just stop and breathe. All right, next. First one, cardio mobility. All right, so I really want you to side lunge, stretch. You know, I love this one. Really lean into it. Then we're going to gonna go shuffle, Tap back, tap back, and then we'll pick it up. Here we go. So cardio mobility. Big stretch and reach. Sit low if you can, but I know you just did those squats, but really think reach one arm up, one arm down. Reach one arm up. Open up the hips. Create that space. Get the stretch here. Get the stretch here. Yes, we're gonna keep that. We're gonna add a tap back. You can make it more of a lunge, or you can just tap it back Right here. So side lunge. Bring it in. Tap it back, tap it back. Side lunge. Bring it in. Tap, tap. Looks like this. Breathe. Tap, tap, tap, tap. If you want, you can get lower and lower. Now we're gonna take it shuffle. We're gonna switch it up. Shuffle. Right and left. Switch. Lunge in the middle. Low impact or high? Let's do it. So let's go right and left. Switch and switch. Or right and left. Tap back, tap back. You do you. Whatever you need to do to. To get that heart rate up. I'm feeling it. I hope you are too. Shuffle. Jump it or step it. One more. You got five seconds. Three, two, one. Water if you need it. You got 30 to breathe. All right, team. I know sometimes 30 seconds sounds like a long time, especially when we do a lot of these quicker workouts with 20 or 10 seconds rest. But that's the idea with hit with higher cardio, getting that heart rate up. All right, next we're gonna do some little cross knees. All right, we're here to here. Then we're gonna go three times. Then we're gonna add a little shuffle. Start with just cross knees. Here we go. Pull it across. Pull it across. So up to you. You can lean into it like me, or you can just take it here to here. Cross. I really like to power through. Step knee. Step, cross, knee. You do you. This is level one, so do what is right for you in this moment and get ready. We got three, so we're going. 3, 2, 1, switch. 3, 2, 1, Switch. And switch. All right, team, what we're gonna add on to this is if you can, you're gonna move with that three knee. Move with that three knee. It's a little tricky, but if you want to try it, try it. It's gonna look like this. Watch me. You got five seconds. Three, two, two, one. Three, two. You do you. Here we go. Three, two, one. And back. Three, two. If that's too much footwork, just keep it here and back. Three, two, one. And here. Don't get hung up on that shuffle. I know it's tough. Five seconds to go. Right here. Breathe. All right, team, tap it out. So this is our last full circuit of this. First or first circuit? Last full round. Here's what we got. We're gonna go lateral tap outs. So think of it like a lateral lunge. Then you can either keep that for round two, or you can do lateral climbers if you want a little extra core. When we level up for level three, we got four up top. Four down below. Then we get a long breather. So hang with me. Lateral tap outs. Here we go. Reach, reach. Yes, you can. So tap it out. It can be slow, it can be fast, it can be more of that side lunge, or it can just be a little tap if that is better for where your legs are today. Hang with me right here. Yes, you can. Boom. All right, team, either keep it right there or join me here. Bear plank, side to side, side to side. So what that looks like is you're from that all fours position. Out and out. It's okay if you're a little bit back here, but what we don't want is this, right? So make sure that that core is engaged. You're here to here. We got 10 more seconds. I know we feel those hip flexors, but don't worry, they're gonna get a breather in 5, 4, 3, 2, 4, and 4. Right here. 4, 3, 2. Pop it back. 4, 3. It's like a bonus move, right? Pop it up. 4, 3, 2. Pop it back. 4, 3, 2.pop it up. If you need to, you just keep them all up top. Get four and four, four, three, two. Five seconds. One more. Four, three, two. Can you get them in four, three, two. All right, team, get some hamstring curls after that, right? Feel those quads. Maybe catch your breath. All right, you got a full minute to breathe. I want you to grab some water. Oh, man. All right, level up. Cardio. Now, you know what? We get the name similar to our cardio conditioning, our zone cardio. A lot of those cardio or strength workouts where we add on every 30 seconds. All right, keep it moving. You got 30 more seconds to breathe. One more circuit, it's gonna go just that fast. Team, here's what we got. We're gonna start with just a little squat and reach. Squat and reach. So think of it as a little touchdown, right then here. Remember this one? Then we're adding. We're twisting in the core. I'll give you a low impact version of that. But let's start with our squat and reach. Here we go. Down, reach, down, reach. You don't have to get super low in the squat. If your legs are really feeling it, just touch down, reach up, touch down, reach up. It's level one. I just want you to get the mobility and get moving. All right? In 10 seconds, we're gonna add a little jump to it. If that is right for you. If it's not, you, you just keep doing what you're doing. In 3, 2, 1. Sometimes we call this just a little squat, tap down, or pop up, whatever you got. In, out, in, out. We're gonna add that little twist. Let me give you two options. So while you're doing that, watch me. You can go down, twist, down, twist, quick, or down, turn, down, turn. You do. You pick your level. But level up for 30. Here we go. Core. So watch me. My hips are going opposite of my knees. If that twist is not right for you, again, just turn and turn. But if you can twist, core, twist, core. I know. I'm feeling it, too. But hopefully this Circuit 2 will go just as fast as Circuit 1. We felt it, but it went quick. 3, 2, 1. 30 seconds to break again. Need that rest. All right. All right, old favorite. Tap behind and reach. Tap behind. I don't want you to rush into a skater. You don't have to get low. Give those legs a big break. Then we're gonna go to that skater. Then level up. We're gonna go skater. Right and left, two jacks. Your jacks can be high impact, your jacks can be low impact. Let's start with just a tap behind. Cardio mobility. Stretch it out. Here we go. Reach behind, reach it up. Reach behind, reach it up. Maybe you need more of that cardio mobility today. Again, we're all different in what we need in this moment, right? So if this is you, if this is what you need the entire time, keep it here. Breathe. Five seconds. You can keep it here. Or that regular skater, whatever that means for you. Tap, tap, Maybe that's just quick up top. Maybe you want to get low with it. Get a little more into those hips, those outer thighs. A little more legs. You do you. Here we go. Yes. Keep it moving. You got 10 seconds. Then we're going to level up. Two skaters, right and left, two jacks. Low impact or high? Let's do it. Skater, skater, Jack and Jack. Skater, skater, Jack and Jack. You can also cross behind, cross behind, low impact. This is it, team. 15 seconds. Get. Use the space. You know, I like to remind you, especially now that I'm in my new space and I have a lot more space. If you've got room, move laterally and then take it up and breathe. Oh, man. Y'. All. Yep. Feeling it, feeling it. What's next? All right, team, catch your breath. Water if you need it. We're gonna do a double step. You know it. Double steps, right? Then we're gonna do a big shuffle, big shuffle. Then we're gonna add a little chop. A little chop. If you want. You can bring it up in between. Let's start with a double step, low impact. Here we go. Double step, double step. Use this time. Catch your breath. So you see why this is hit, right? We have the breather, we have our low impact. Maybe our level one cardio or level two, those green zones that we. We take it up. Then that level two and three are more of our hit versions. Then we get that break, right? Speaking of, keep it here. Or big shuffle. Let's do it. Shuffle and back. If you want to do that little quick feet shuffle, you can, but breathe, you can be right here with me. Or double, double step, whatever you need. After this, we only have two more moves. Team. Guess what? It's a right side and a left side. So I think you're gonna like it. Let's add that chop. Hands here. Shuffle, shuffle, Twist, up, twist, up, twist. If that's not right for you, you can still get this up. Twist, up. Hands locked, nice and tight. Strong arms, Strong core twist. For the core shuffle. Five seconds, finish it out. Yes, team. Three, two, one. And breathe. All right, team, so we got two exercises, but we got two rounds. All right, looks like this. So we're gonna lunge it back right now you decide. Do you want little tap backs? That works too. Do you want to get down there? That works too. Then we're gonna walk it back if you want. Same leg comes forward and up. Then if you really want to take it up, one legged burpee. All right, you can keep it all up top if you want, but here we go. Right leg in of you. Front, the front. Lunge it back, tap it here, lunge it back, tap it here. Again. If you just want. Maybe you just want to tap back. Maybe you want to get low up to you. Think about hip openers, think about mobility. What do you need in this moment? Let's finish it out and breathe here. Now, when we walk it back, that leg that's in the front is going to step back. Then that same leg is going to step back in. Here we go. So tap it down, walk it back, walk it in, bring it up. If you don't want to do that, breathe. I want you to keep it here. Go down. Maybe you do that world's greatest stretch. And up, down. That's a good option. But if you can, to the plank down. Strong leg. Drive it up. Balance, keep it going. All right, team, you can do exactly that or you can jump on this leg. Burpee. Here we go. Take it down, pop it back, pop it in, Drive it up here, pop it Back, pop it in and up. So step it back, then jump that leg back, bring it in, jump it up. It's a little tricky on four, but don't worry about it. You do you. Maybe you're just adding a jump at the top here and up here. So it's not really a full one legged burpee, but shake it out. A little burn, right? Shake, stretch. All right, team. Right here. Yes. All right, same thing, other side. Tap back or lunge. Then same foot back, same foot in. When we level up, think of it as jumping this leg back. Keep it off the ground, jump it in, jump it up, or whatever version feels good for you. This is it. Here we go. Tap back or lunge if you want. Get low to high, low to high. What do you need? Are you going to stretch out those hips? Are you going to get more of those glutes and hamstrings? Do you need to catch your breath like me? Here to here? This is a short workout, remember, this is it, team. So here, bring it up. Mobility. You can also throw in that world's greatest stretch if that's where you need to be. Or walk it back, take it down, walk it back in and out. Remember I told you it's all standing. So if you want to just keep that lunge and switch up your arm movements, switch up a little. World's greatest stretch. You have that option if you want. Walk it back, walk it in, drive it up, step it back, walk it back. Lots of mobility. Even though we're keeping the heart rate up for cardio, we're still getting that mobility. Can you add a jump somewhere? Level up in some way? Here we go. Take it back, jump in and up. Take it back in and up. Take it back, jump it back, step it in, jump it up. I think that makes the most sense to jump on your way back, jump on your way up. All right, keep it going and breathe. You got three, two, one, and relax, team. Yes, you can and yes, you did. I told you we're going to keep it short. Fast and furious. Don't worry. No bonus move. Almost felt like every Level three was its own bonus move. Right? So stretch right through here. Big arms, flex those feet. They don't have to get super high, but you're here lit. Let me know. Leave me a comment. Would love to hear from you. Tap behind, reach behind. Do you like this? I know several of you have given me feedback that building on the rounds, especially when it comes to cardio, is helpful because you have that starting point. So it's less like a modification and more like you can go to the progression or you cannot go to the progression. Right here. Hamstrings. Ha. Pull it across. So let me know. I love to hear from you. I love getting your feedback. And of course, don't forget to like this video. Subscribe to my YouTube channel so I can keep making these workouts for you. Sit back, open up that hip, get that hamstring stretch. And of course make sure that you get some more stretching on your own. We're going to keep it short so we can get you in and get you out. Right? Same thing. Other side. Take it right here. Hips back reach. Yes. Here. Ah. All right, team. Little ham or a little quad stretch. Hand to the back if you can. Bring it here. Otherwise just tilt that hip forward. Make sure you check out everything in the description below. Would love for you to join us in the Body Fit Athletic club on the Body Fit by Amy app and of course follow me at Bodyfit by amy. Check out bodyfitbyamy.com if you are looking for to learn more. Get some equipment, find some apparel, whatever it is. We love to keep in touch with you. So join us again. Thank you so much for being here tonight and thank you for working hard. That was not easy but we did it. Let's get one big deep breath in and out. You did it. That was your level up cardio workout. Great job everybody.