17: No Equipment Cardio HIIT: At Home High Intensity Interval Training Workout

Hey everybody, I'm Amy from Bodyfit by Amy. And this is your no equipment cardio hit workout. This is a full body cardio workout where we are going to get your heart pumping, get your muscles working, all with no equipment. And just like always, I'm going to give you lots of different options to keep it low impact or high impact. We're going to start with a lower impact conditioning round, follow it by a hit round, and then a bonus round where we put it all together. Are you ready? Let's do it. Go ahead and just start moving your body, just marching, rolling those shoulders. We're going to do a quick warm up. We're going to keep this warm up short because we're going to keep this workout short. So it should be heart pumping, cardio, getting those endorphins going, getting your body moving, getting your muscles burning, getting everything burning. And we'll be in and out before you know it. So we just want to get everything moving. We want to get that body's core temperature up. Let's roll those shoulders one at a time to the back and then to the front. So we're getting that and just getting that mobility through our body. Get everything moving in the ways that we're going to be moving today. This is a mostly standing workout. You can make it an all standing workout. We have two moves towards the end where we are going to give you the option to take it down to the mat. If you want a little more intensity, if you want a little extra core or. But it's just those last two moves and I will give you a completely standing option as well. So you can make it all standing or you can add a little bit on the floor, not down on our backs, just more in that high plank position. Totally up to you. You know what I always say this is your workout. You do, you be where you are today. So shift those weight side to side, little reach, one up, one back, right through here. Maybe you're feeling a little soreness from your strength workout yesterday. I know I am. Maybe you're just feeling a little tight because of life. Right? Let's take it there. Right here. Roll those shoulders. Whatever it is, let's work it out. It is called a workout cuz we work it out. Take it right here, a little standing, cat, cow, roll through your back and then round it up all the way through. And here, let's tap it back. Little tap backs here. If you want, you can make it a little more of a lunge. It's up to you. Just Opening up the hips before we get into that work. All right, so the way it is going to work today is you will have a lower impact, lower intensity, but you can pick your intensity level. It's not going to be easy. But a lower impact version, let's take it right here. Let's hinge it down, and let's bring it up. Big stretch. You'll have a lower impact conditioning version for 45 seconds, followed by 30 seconds of a hit version of that same move. You'll get breaks in between. With the hit version, I want you to breathe before it and breathe after it, right? Meaning I want you to really use that recovery. Remember, that's a big part of hit is to make sure that we are really going for it during that interval, whether that's low impact or high, and making sure that we get that recovery time. All right, so 45 seconds conditioning, 30 seconds of hit, then we go into our next move. We go through all of that once, then we're gonna have a bonus round where we put some things together. Don't worry. It is not going to be complicated. Basically, just putting a version of that conditioning with a version of that hit. It's actually kind of fun because you can keep the heart rate up, but you get a little breather in between. We'll talk about it once we get there. Right. All right, team, so little hamstring curls here to shake out those hips. Hip flexors. We're going to start. These are all pretty basic cardio moves. So again, you do a version that works for you. If you want to keep the conditioning, lower impact movement the whole time, go for it. If you want to mix it up in between, follow me. All right, so we're gonna start. Go ahead and just shake it out. It's just a little step touch, so you can just keep it low impact here. If you want to add a little intensity, but keep it low impact just side to side. We got 45 seconds. You do you. Here we go. Step, touch, step, touch. So you can tell you can make it again. Whatever version is good for you. If you want a little slide with it, we're still keeping it lower impact, keeping it grounded. Arms can do whatever feels natural to you. I like to cross them in the front, pull back. If you want a little more, take it here. Or again. Right here is good. It's 45 seconds, then we're gonna add a little hop on each side. I'm going to give you options, but we got 15 more here. So cardio conditioning more in those earlier Zones, zone one or two or two or three. Really important to our journey as well. It's not all about hit. It's not all about going as hard as you can all the time. Good. Relax. We got to get that recovery in those lower intensities as well. Here's what we're gonna add. 30 seconds. Step, touch, jump. Step, touch, jump. If that's not right for you, you just keep your step touch, or you just come up on those toes. Here we go. 30. Step, touch, jump, or step, power up. Step up on the toes. You don't have to jump, but you can step, touch, and up. Yes. 10 seconds. Step, touch. If just your regular step touch is enough for you, keep it there. Three, two, one. And breathe. So in that 30 seconds in between right here, you're gonna have feel that heart rate up. If you're not feeling it, I want you to find ways to up the intensity on that hit round. But you can keep it moving, you can grab a sip, you can completely rest. But what I don't want you doing is feeling like you have to keep going. That rest is there for a reason. All right, next we got just your basic knees, just here to here. I'm going to give you some options. Then we'll take it double for our hip version. 45 seconds. Here we go. Bring it up, hand up. So there's so many versions of knees. I love just high knees. Whatever you want, you can power through with those arms. You can keep a little lower impact if you need to. Even just bring the knee up, but keep the toe down for balance. That works, too. You can add some power, you can add that jump if you want, but you can still get the intensity by making sure your intention is there. That's something I say a lot. Intention Equals intensity, right? 10 seconds. You pick your speed, you pick what you need for where you are today. 3, 2, 2, 1. Breathe for 15. All right, guys, so we got doubles. So we're going 1 and 2. 1 and 2. You can also just go here or here or keep them singles. You can add a jump or not add a jump, but it's 30 seconds of hit. Let's do it. Something about the switching is getting that good mobility work, but it's also making our brains work. So. But if that feels too weird for you, you just keep singles. That's okay, too. Again, I just want a little up on the intensity, but in a way that's good for you. Doubles, doubles, doubles. Yes, team three, two and one. Catch your breath. All right, now we're Gonna take it to our little low impact jack. You know I love it. So step, step, you can go one hand or two, either way, catch your breath either way. Just want good solid movement, safe, effective movement. Then when we take it to the hit, we're gonna go to your classic jumping jacks. Let's get it done in three. Core engage two low impact jacks. Here we go. One. So. So one hand or two, you can even add a little tap out step like that, step out jack. If you want to add a little extra or just keep it here. This is good too. 45 seconds. Remember, this conditioning round is a little longer for a reason. Because we're in that mid level of our, those heart rate zones. Then when we take it to hit, it's 30 seconds of going hard and then 30 seconds of a breather. Right? Five to go from here. Three, two and one. All right, team, so you do, you, you can keep that, you can take it to those regular jumping jacks. Slow or fast. This is the wrong sports bra to wear for cardio, but I do love it, right? Super soft and comfy. Let's go for it. 30 seconds, Jax. Here we go, right here. So if you need to keep it with just the step out, not the full jack, maybe because of your sports bra, maybe because of where you are, you can still get a little quicker, maybe get a little lower with it, a little more intensity in a way that's good for you. Here we go. Yes. Team, five seconds to go. Make the most of it, cuz you got that breather coming in 3, 2, 1. If you need water, grab a quick sip of water. Let's do it, team. All right, we are going to take it to a little tap behind. So tap behind, reach, tap behind. Big reach or big circle, then you know it, you know I love it. Skater is our hit version. So tap behind. You can make it more of a curtsy lunge if you want, or just tap, but get that mobility in as well. Here we go. Here or here. I like to get the arms moving, but you pick what is good for you to just want to tap it. Or again if you want more lower body. Maybe your legs are not sore like mine. Even if they are, you know that working them makes a big difference. Getting the blood flow, getting everything moving is actually really good for soreness. So if you want to get a little lower, that's helpful for you. Or again if you want to do that little rainbow with the arms. 10 seconds here. Then we got full on skater. Breathe. Two and one. All right, team, whatever, skater version for you. 30 seconds. Whether that's just a little hop here, whether that's really a skater bound, keeping that leg off the ground or not. Side to side in 3, 2, 1. Hit version, whatever hit means for you. Maybe it's what we just did. Little tap, but more intensity. Maybe it's here, little hop step. Maybe it's getting lower. I love if you can get down to the mat. What I don't love is rounding in your back, so don't go here at the sacrifice of this, but you can get lower. In 5, 4, 4, 3, 2. And breathe. All right, again, earn that rest. Not to say you have to earn anything, you know. You know I don't love those terms when it comes to earning your meal or whatever, but what I mean by that is be at the end of that hit round, slightly out of breath, really feeling it. So the recovery gives you what you need from this. That all right. All right, team, so we're gonna take a double step. So step, touch for two, step touch for two. Let's do it side to side. Two steps. If you have more space, I want you really to cover the space. You can make it a little shuffle step here. One, and two. If you have a smaller space, keep it here. You can probably guess where we're going with this. We're going to take a quick shuffle, like your quick feet, or you keep it here. Up to you. Yes. 15 seconds. Really like this mid zone cardio, because we can really feel it. But we can go harder in those hit rounds, right? It's not all hit all the time. 5, 4, 3, 2, 1. All right, so if you can, if you want, shuffle, shuffle, shuffle. I'm gonna add a punch because I love this punch with it, but you can also just do that double step. You do you. 30 seconds. Hit little quicker, little higher intensity. Let's do it. 4, 3, 2, cross. If you're not a boxing person, just keep that shuffle, whatever is good for you. Don't trip over your feet. If you need bigger steps, take them. You can punch down, you can punch across, whatever you need. 3, 2, 1. Earn that rest. All right, team, we're almost there. We're gonna take it to a little tap back. So gonna. We're. Watch me. Tap back, tap back. You can keep it there. If it feels good for you, take it in the lunge. You can think of that mobility. Get that big stretch up. Whatever is best for where you are today. Catch your breath, get ready. Wrap that core. Tap it back. 45. Here we go. Tap, tap. So if you don't want to go as low, low, take it here. If you want to go low and get that lunge, remember, that lunge is going to recruit more of those big muscles, more muscle engagement. It's going to drive that heart rate up. So you might be going way slower, but when you get low in the lunge, you're going to feel that heart rate get up because you're there. If you're here, you may want to pick up your pace a bit because you're not getting as much muscle recruitment, which is okay because it's a cardio work workout. So you decide just tap backs or lunge backs or some version in between. You can probably guess what's coming. We're gonna get a little jump lunge or a regular lunge. Up to you. 5, 4, 3, 2, 1. All right, team, I know it's hard to put this towards the end of the circuit, but if you want little jump, tap it in, little jump, tap it in. Let's tap it in in between. You don't have to do the split lunge jump. Or here, bring it up here, bring it up. 30 seconds. Here we go. Jump up, jump up. Get low if you can. Again, it can be just your step lunge or jump jump. If you're really feeling it, you can get that split lunge, but I like to have that little step in between between. So we can really get good form as we take it back. Jump here. Five, four, three, two, burn. All right, team, catch your breath. Here's what we got. We're taking it to a plank or a standing plank. So you're either crossing here or you're doing a climber with those cross knees. Then we get a little stretch. Then our hit round is that mountain climber or that standing climber. All right, you pick. You can keep it all standing totally fine or add a little extra core. We're almost there. Here we go. Take them across, take them across. Now, what you're gonna find by this is that just by holding that plank position, our body's been working hard for 15, 16 minutes already. Is that your heart rate's going to stay up. So I want you to really focus on wrapping that core, tuck that pelvis, pull everything in, stay lifted. Take those knees across. Even if you just get to here. What I don't want is for you just to be here. Really focus on getting the core engaged, pushing up out of the hands, elbows, and shoulders, right over the wrist. Five seconds here. Wherever you are, even if you're Standing and doing your crosses right here. Five, four, three, two, and breathe. All right, team, 30 seconds. Hit. What do you got? You can do standing climber here, or you can run it down in the plank position, but it's 30 seconds. In three, two, one. Here we go. Yes. You can drive the knees into the chest or you can cross them or some version of the two. It's up to you again, making sure that you're right over those shoulders. You're not slipping back, that your hips aren't going high. You're staying here. Pull them in, pull them in. And up. 10 seconds to go. Breathe. I know. 5, 4, 3, 2, 1. Stretch it back. Guess what, team? That is the end of your circuit of your regular round. I want everybody to come up slowly or catch your breath. Tap it out. We're gonna get a little bit longer of a breather, and then we're going into our bonus round. All right? I told you it's gonna be a fast workout. Bonus round is 40 seconds. But we're putting our conditioning, you can tap it out if you want. Whatever you need. We're putting our conditioning and our hit together. So to give you an example, you're gonna go step, touch for three. Three, two, one, jump. Three, two, one, jump. So instead of step and jump, step and jump. Right when we get to our knees. Single, single, double, double. All right? So I don't want your brain to have to think too hard, hard. But the idea is that we get up and down, up and down in that 40 second interval. Slightly shorter than your conditioning, slightly longer than your hit. We're gonna get it all in, all right? So go ahead and just march it out. I'm gonna give you another 30 seconds to breathe because we got these quick moves and I want you just to go for it. All right, this is it then. We're cooling it down. It's gonna go fast and furious. If something doesn't make sense to your brain or your body, your body, just move. That is the name of the game. You know what I always say, Just show up, keep moving. If you showed up today, you're successful. If you're moving, that is all that matters. All right? So start with that. Three, two, one, step, touch. Here we go. 43, two, one, jump. Of course, if you'd rather, you can just do the step touch. You can take the jump out of it it right. Or step, step and power without the jump. But if you can and up. Bonus round is gonna go even faster, I promise. But you're gonna like how it feels because it's like you get a little breather, breather, breather. Hit. Step, step, step. Go for it. Five seconds. Hand up. Three, two, one. So clearly, you don't have to be the same pace as me. Go slower, faster, whatever you want, but that's the idea. Next. Single, double knees. So we go single, single, power up for your double. Single, single, power up for your double. Your pacing, pick your poison. 40 seconds, here we go. Single, single, single, single, power. So whether or not that's grounded on that double, I want to see that power. I want you to feel the difference, right? Single, single, single, single, double. Take it up, take it up, power it up. If you want to just keep singles or just keep doubles, that's okay. You do, you. Hand up, hand up. Single, single, last one, right? Breathe, team. I know, I know. All right, step out in our jacks. Here's what we got. We got up, up. Two jacks, two jacks. Step it out, step it out. Two jacks, two jacks. So two and two, step out, step out, Jack, jack, or any version that's good for you. 40 seconds. Step out, step out. Two jacks. Nice and light on those feet. Either way, you can pick your speed. I find it helpful to find a rhythm since it's 2 and 2. Step out, step out, jack, jack, step, step, power. And up. Yes, you can. We are so close to the end of this workout. Tap and tap and up. Tap, tap. Give it that power. Last one. All the way through and done. Ha. All right, team. Tap behind and skater. So again. 2 and 2. 2. Tap behind, tap behind, skater, skater. Slow it down, slow it down. I know that messes with your brain, so if you'd rather just find a rhythm, find a rhythm that works for you. But if you can, here we go. Tap behind, tap behind, skater, skater, tap behind, tap behind, skater, skater. So for me, I'm getting a little lower on my tap and then going a little further to the side as I go. You decide. Maybe for you. Tap, tap, get low, get low. So close. I know, again, if it's better for you, just keep just the tap behind or just the skater. Nothing wrong with keeping it here. We got five seconds. Three, two, one. Oh, man. Team. Yeah, right. See what it does? Up and down, up and down. Kind of tricks your brain just enough. All right, what do we got? Double step and shuffle, so you know it. 1 and 2, 1 and 2. Shuffle, shuffle, shuffle, punch, shuffle, shuffle, shuffle, punch. Here we go. One, two, step, step, shuffle and punch. Double step. You don't have to go the same Pace as me. Just double step, shuffle and punch shuffle. Yes, you can. So close. Two more after this. This team. Yes. Here we go. Shuffle. Last one. Let's do it. Shuffle, shuffle, shuffle. 20 seconds to breathe. I debated about putting this round first, but decided this would be better as our finisher, right? I don't know. Let me know if you agree. I wouldn't want to do those full hit rounds at this point. Just 25 minutes in. All right? Tap, tap, lunge. So you guys know this move. We're gonna go tap, tap, lunge. So it can be 1, 2 hit or 1, 2 hit. All right, let's get it done. We got 40 seconds. A little bit longer to breathe here because this is it. One more after this. Tap, tap, lunge. Tap, tap, lunge. Whatever that means for you. Here we go. Tap, tap. Up, up low. Get down with it if you can. I want you to really drop into that lunge if you need to be here. Tap, tap. The whole thing does not have to be a jump. In fact, none of it has to be a jump unless it is right for you. Oh, I promise this. Shoelace. Keep it going. Tap, tap, burn, lunge. Three, two, and one. Last one, team. You know what it is? It's that climber. So you can either go 1, 2, 1, 2, or take it across and climb it. So what I'm going to do. Cross, cross, four, three, two, one. Join me here. Last 40 seconds. Here we go. Cross, cross. Four, three, two, one. Cross. Huh? Four, three, two. Whatever this means for you, and I'm tell you right now, guys, there's no bonus move. This is it. So go for it. You have 20 seconds. Give it all you've got. Whatever gas is left in the tank, go for it. Because we're breathing after this. And then we are done. Done. Cross it, cross it. Run it. Cross it, cross it, Run it. Keep it moving. Five seconds. This is it. Last hurrah. Stretch it back. Wherever you are. Get a nice big stretch. Oh, man. Stretch. So bring it up to here. If you're like me and you're in, you're on a hard floor, and this doesn't feel good, then bring it up. But if you want, lean into that little hip flexor. Stretch. If you want to just join me here. Take it here. That might feel a little better, right? Yes, yes, yes, you can. And yes, you did, right. We did it. I wasn't sure how that was going to feel. This is kind of the first time I've done. Obviously, we've done a lot of variations on Hit. I do a lot of rounds where you start with a lower impact or a lower intensity and then you take it up. It's one of the ways I like to keep us in those different heart rate zones, challenge our muscles in different ways and also just make sure that you always have options because you need to be feel successful just by being here today. I don't care what it looked like, what it felt like, as long as you were safe and as long as you were moving your body, you are succeeding. So I want to give you lots of options to do that. But this, I think is the first time where we've done this. We've done the conditioning, the hit and then put them together a little bit tricky for our brains, but that's part of the magic, right? You're thinking about what's next. So you're not thinking about your body hurting or that heart rate up. You're like, wait, is this the slow? Is this the fast? Is it double? Is it single? Right, A little bit of mind over matter magic there. If you can get a little quad stretch, you can have your fingertips back or on the wall to really open up the chest and shoulders. And if you can bring that foot up, otherwise just tilt it forward or prop it up on something. Make sure you leave me a comment, let me know. Did you like this format? How did you feel throughout? Was it challenging? Did you have enough options? I love to hear from you. Please know that even if I don't always respond, I do read all of your feedback. So whether it's on the YouTube channel or in the app, please leave me a comment, let me know. I love to hear from you. And of course, don't forget, if you haven't already, subscribe to the YouTube channel hamstring1 more time, circle that arm. Subscribe to our YouTube channel and make sure you follow me at Body Fit by Amy so you don't miss a beat. And check us out on the Body Fit by Amy app. The app is free to download. There's lots of little extras on there. But if you want all of the extras, if you want to have support from me directly and from our Body Fit dietitian and from a supportive community, you want to join the Body Fit athletic Club that is our private community. We have recipes, we have a nutrition plan, we have live streams, we have, we have Q&As and so much more. Join us there. Let me know if you have any questions. All the information is in your description below. Oh, man. Team, roll those wrists. Thank you so much. For being here today. Make sure you hydrate. Make sure you get more stretching on your own, and make sure you thank your body for showing up for you today. One big deep breath in and out. You did it. That is your no equipment cardio hit workout. Great job, everybody.