12 Minute Cardio & Core

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your 12 minute cardio and core workout. So we're gonna start standing with our first three moves, go down to the mat with our second three moves. We'll go through everything one time through for 40 seconds followed by 20 seconds of rest and then we will repeat it all. So six moves two times through 12 minutes. We're not going to get a formal warm up, so you can go ahead and be marching with me if you want to get a few little torso rot since we're going to be working through your core or even if you want to get a few little back rolls or cat cows standing, something like that. So it is cardio based, but everything we do is going to keep your heart rate up and be working through your core. You'll have options to take it high impact or low. You do you? All right, we're going to start with a right side and a left side of a knee cross. Here's what it looks like. I'm going to take it on one side. I'm going to go knee crunch in knee cross. Now you can decide if you want to keep that small and low impact or if you want to really pick it up. Add a little jump for more cardio. You'll get the cardio and the core. Either way, you do what's best for you. As you can tell, my knees bothering me a bit. Here we go. So I'm gonna take it probably low impact, but that does not mean that it's going to be low intensity. Remember, there are many ways to get that intensity if this is hard on your balance. Because we are going to do right the left side. Go ahead and grab onto the wall and or something sturdy, countertop chair, something like that. And that's going to give you a little bounce if you can. Right here up and here again, if you want to add more cardio, take it here. 5, 4, 3, 2, 1. Right here. All right, we're gonna take it to the other side. The hardest thing on that for me is my knee brace kind of limiting my flexion. Right, Same thing. Other side again. In and cross with those knees. You decide how much cardio and how much rotation for core. Either way, let's get it done for 40 seconds. Here we go. Up. Bring it up. Surprisingly, this one feels much better. And here again, you can add that jump if you or just pick up your pace. Right. If you make things a little quicker or add more intensity. Intention is what equals intensity. It's not always Speed, and it's not always impact. Right? Bring it up. 10 seconds. Five, four, three, two, one. Catch your breath. All right, we're gonna keep it standing. We're gonna do a double step or a shuffle arms here. We're gonna twist. So I'm gonna turn my knees, both my knees and my hips for this knee. If you feel okay going here, that's gonna work your core. But a double step or shuffle twist. Double step or shuffle twist. All right, let's get it done. Here we go. Double step. And maybe the twist isn't right for you. It may not be right for me. You can just do the shuffle right, or just do a little reach without turning in your torso. If you can that side, I can't really torque right, so I'm gonna reach right here. Ten seconds. Two hands or one. Five. Four. Three, two. And breathe. All right, those were our three up top. Now let's take it down to the mat. Right in the middle. Since we are, let's do something to keep the core working, but bring our heart rate. Give our heart rate a little bit of a break before we take it up for those last two. Here's what we got, team. We're in a bicycle, but it's going to be a triple bicycle. So we're gonna go to one side. Tap your elbows if you can. 3, 2, 1, 1. And switch. Here we go. 3, 2, 1, switch. So it's just a little pulse towards that knee. You don't have to actually touch it. Just get that rotation. If that's not right for you, you can, of course, just keep one foot down and do a little cross crunch, or any version that works for you. Strictly core based. Again, I wanted to build one thing that would be a little bit more of that ab burn and also let our heart rate get a little break. But don't worry, we're going right Back to it. 3, 2, 1. Here we go. 3, 2, 1. All right, we're gonna stay down on the mat. We're turning into a front plank, and we're gonna do a climber. Now if you want drive those knees in, you can step it or run it. And if you want to travel with a little walk sideways through your mat, you can. A little more heart rate, a little bit of upper body, but it's up to you. You do you here. Start bringing the knees into the chest. And if you want to run it, you can. And if you want to do a traveling climber, you can. You have to get a little bit of a rhythm going. I know It's a little tricky, right? Or you can stay in the center. Up to you. You can also do a standing climber if that's better for you. Oh, man. After that bicycle, my core is feeling it. I don't know about you. We got five, four, three, two, one. Stretch it back. All right, last move. This is where we really get that core burn. So let's go for it. We're going to do a plank jack. So you can tap it out or you can jack it out, and then rotation to the side. So then a little side plank rotation. If you want to do that from your knees and do a tap and then rotate here. That works too. Ready? Here we go. Plank jack and rotate. Right here. Out and in and rotate. You can also tap and rotate. Whoo. Or maybe you just want to do the rotation or just do the plank jack. Up to you. Strong core. We're back up on our feet in 20 seconds. I know. Who knew we'd be wishing for the standing cardio? But my core is feeling it. My heart rate is feeling it. I hope you are too. 5, 4, 3, 2, 1. On your feet. I know. Heart rate is up. I'm feeling it too. Right there with you. Come up onto your feet. We're going to start again with our knee cross, so catch your breath one more time through. If you need more of a breather, take it low impact. If you want to go for it, go for it. Here we go. Knee in, knee cross. Knee in, knee cross. And again. I have a little less flexion on this knee, but I'm still going for it. I'm finding the ways that I can in my limited moment mobility today. Right. And that's always what I want for you. Be where you are today. It's your workout. You don't have to look like me or anybody else right here. 10 seconds to go. Here we go. And breathe. 5, 4, 3, 2, and breathe. Catch your breath, team. Same thing. Other side. Getting it done. We're gonna take it here. I know, right? Bring that knee in. Cross that knee. So again, this workout is cardio core. We're aiming to get both. You find what's best for you. Here we go. Knee cross. Front Knee cross, knee. Bring it up, bring it up. Need more. Bring those arms up. Really cross. Almost. Think of it like a chop. Right? Need more. You can add that little jump on one or both. 20 seconds. Here we go, team. Ah. This is my favorite kind of workout to program. I love adding core to everything, but it's not, especially when we can feel Our core on those cardio moves or those full body moves. 3, 2, 1. Ha. And in that heart rate, right? I know. All right, last one again. The full move, if you want to do it. Arms out. Shuffle, twist, shuffle. This is where it gets a little tricky for me and my knee, so I'm just going to do a reach across. If you can get a full twist, get a full twist. Here we go. Shuffle, twist. So it's a double step shuffle if you're feeling it. Shuffle, shuffle, shuffle, shuffle, shuffle, shuffle. Up to you. Yes. Three, two, one. Or big step. Quick feet or big step shuffle. Five seconds. Make it good. Three, two, one. Catch your breath. All right, down on the mat again. Three, triple bicycle. Use this time to catch your breath, so really be aware of your breathing on this. 3, 2, 1, and switch. You can keep one foot down if you need to chuck the pelvis, lift the shoulders. Here we go. 3, 2, 1. Switch. Right here. Yes. Three, two, one. Yes, you can. Boom, boom. Three, two. Ten seconds. I know. We're like, oh, okay, it's feeling okay. Then we're gonna get to that plank and feel it. 3, 2, 1. Relax over into that mountain climber again. You can do it standing, you can do it stationary, or you can travel if you want. You can cross those knees this time, go across your body. I'm gonna do that without the travel, but you do you. Let's bring them in in 3, 2, 1. Tap it or run it. And again. If you want to travel to the right and to the left to up that intensity, you can just keep them moving. I'm going to be a little careful on my knees, so I'm not going to add the travel into this one. Remember, on this, you want to tuck the pelvis. You almost want a little bit of a pike as we're doing that climber. So you stay lifted. Yes. Ten seconds. Yes, you can. Five seconds to go. Four, three, two, and breathe. Feels like we should be done, but we got one more team. All right, we got that plank jack and that plank rotation, so you're rotating to the side. You do you. If you want to tap it out, if you want to run it out, if you want to just tap, tap, and rotate from your knees, that works too. Here we go. Jack and rotate. Or a little tap, tap, rotate. That's going to be better for me. So instead of jumping, I'm just tapping out right and left. But remember, you can also do it from your knees and just do a little extend out with those legs as you tap right here. Take it out and out. Stay lifted. Cardio core. That heart rate should still be up. I know mine is feeling it. Especially if you're getting that full jack out in one more. Yes, team. You did it. Stretch it back right here. Press those shoulders down. Oh man. Breathe into that. You got it, team. Shoulders. I know. Come up onto all fours. You can roll through your back. Cat, cow. Just to get a little stretch through your back. We are not going to do a formal cooldown because this is a short workout. But please get it on your own. Let your heart rate come down, make sure you hydrate, roll back onto your feet and then bookmark this workout. Get a little stretch through your legs. Little pedal here. Hands can be on the ground, on your legs. Whatever you need. Bookmark this workout Save this link On a day that you just need a little something or you are short on time but you want to get some cardio and core or you want to add something before or after a longer workout. These quick hits are great for that. Leave me a comment. Let me know how you are feeling after this. Again, this is one of my favorite types of workouts to program. So I had fun. My heart rate was up. I was feeling my abs. Let me know below. Let's get one big deep breath in and out. You did it. That was your 12 minute cardio core workout. Great job everybody.