Amy leads a 10-minute holiday HIIT workout with dumbbells or kettlebells. Ten exercises, 45 seconds each, mix strength and cardio with names like Tree Topper, Dashing Through the Row, and Jingle Bell Swing. Low-impact options available for every move.
Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your 10 minute holiday hit workout. You can go ahead and start moving, marching, or jogging. Roll through those shoulders. We're gonna just take a few seconds to shake everything out, get the blood flowing. But we won't do a full warm up so we can get this workout done in 10 minutes. We're gonna be working with weights today. Either a set of dumbbells or a set of kettlebells or whatever you have available to you. I' between the two, but it is up to you. The idea is just to get moving with these holiday themed exercises. I think you're gonna have a good time. As I always remind you, I want you to be where you are today. Work to your level. I'll give you some options. We're gonna blow right through 10 exercises. No repeat holiday theme and have a great time. All right, Grab a dumbbell or a kettlebell. I'm gonna go with my kettlebell. We're gonna start with our tree topper. Sit low, curl at the bott down curl. Put that star on top of the tree or angel, whatever it is, you're just sitting low into it because of course, picking something off the ground, maybe you're picking a child off the ground. To put the tree topper on top. You don't have to go super fast. You got your dumbbells, of course, you got two dumbbells pressing up to the top here to here. We're going 45 seconds, so we got 15 to go. Everything we do has 45 seconds of work, 15 seconds of rest. It's gonna go fast. 5, 4, 3, 2, and 1. Breathe. Let's put that weight aside. We're gonna do a star jump. So you can either do low impact here to here, or high impact here or every other like I'm gonna do in three, two, one. Star jump. Are speaking of tree toppers, so totally optional if you want to just shoot out from the bottom. Low impact, you want to keep it star jump the entire time. It's a little bit of balance, right? But here, here and star here, here. That's the way I prefer to do it so I can really get that energy on the star jump. 15 seconds. Yes. Huh? We are so close. Really get that star up there. Arms and legs. It doesn't matter how high you get. Last one. Yes. Breathe there. Is that heart rate right? All right, grab your weights. I'm gonna go with two dumbbells. You can just have one. We're gonna go dashing through the Row. So quick feet. Row it up. Join me. Quick feet. Dashing through the row, shuffle. Sh. So if you have two dumbbells, put one on each side. If you have one kettlebell, you just shuffle and then shuffle back to it. Stay low with that chest. Bring that elbow up. Yes. And up. Flat back. So you can come up a little bit on the shuffle. And then get flat with the row, shuffle, shuffle and row. Dashing through the. You got 5, 4, 3, 2, 1. Relax. Let's breathe for a second. Let's take it down on to the mat. We've got our Snow Angel. So modification, you just do the upper body. Snow angel with a bridge. Otherwise, let's get those legs out. Here we go. So here, lift up for the core. Big Snow angel arms and legs up for the core. Again, modification would just the upper body. And you can add a little bridge to it. Right? If you can lift with that deep core. So think navel to spine. Everything coming in. Focus on your breathing, because I know you're out of breath from those first few moves. Big inhale, inhale, exhale. Pull everything in. Snow Angel. See where that heart rate comes down just a bit. We also work through the back. 3, 2, and 1. Bring it up with or without your weights. We are gonna go with a reindeer lunge. So each side we'll get the full 45 seconds. Lunge it down if you can. Drive that knee up. Here we go. So forward. Lunge up here as if you're a reindeer taking off into the sky. You're pushing out of that front one. If that doesn't feel comfortable for you, you just lunge into it. But same leg. Step forward into it. Right? If you can drive it up, up through the sky. Santa and a sleigh. Drive it up. Lots of burn in the front, but also lots of balance in the back. So keep that core engaged. 10 more seconds. This side here and up here and up. Breathe into it. Yes, you can. Last one. Shake it out. Little burn. So lots of little body again. If you want to have those weights, you can. I'm gonna keep it. Body weight feels better for me and where I am, but we are gonna get it done. In 3, 2, 1. Step it forward, forward. Drive it up. And you don't have to get super low. I'm getting low thinking that regular lun squeeze both ankles. But if you just want to step into it, drive the knee up. That's a great modification, too. Drive it up and up. Breathe. Yes, you can. I know it's a quick hit. We're Getting our heart pumping. We're getting our entire body moving, and we are getting it done fast. So great workout. Especially during the busy holiday season when you just want to get moving to feel good and to get something in, but you don't have a ton of time. Reindeers. Three, two, one. Yes. Ha. Remember that snow angel we did? We're gonna reverse it so it's like a superman. So reverse snow angel up from the floor. Sometimes we also call this the nutcracker. Here we go. So reverse. And back snow angel from here. And breathe. Squeeze all the way through the back. So I want you to lift the shoulders and lift the legs, but also really squeeze those heels in to get the glutes and squeeze those thumbs together and pinkies together so we get all the way through the back. Right? Breathe. And down. Yes. Up. Breathe. 15 seconds. Can you lift a little higher? Can you squeeze a little tighter? I think you can. 5, 4, 3, 2. And breathe. Good. Bring it up. We've got our jingle bell swing. You can have two dumbbells here. You can have one kettlebell. I'm gonna go one heavy kettlebell. If you've never done a swing before, you just take it. Jingle bell deadlift. Otherwise, we're gonna swing it here. Time has already started. We're gonna give ourselves a few seconds, get into it. Here we go for three, two, one. Bring it up. Power up. Lock it out. Jingle all the way. Bring it up. Let it drop. Bring it up. Let it drop all the way through. So remember, you're locking out at the top. You're not controlling the weight. You're powering it up. Lock out. Push those feet into the floor. Spread your toes all the way through the heels to the bottom foot. You got 10 seconds. Let's get it done. Jingle bells, kettlebells. Five, four, three, two, one. Ha. All right, team, Set it down. My favorite. Let's take it to the yule log. So it is just a plank, right? Your yule log. Your log on the fire. We're just holding it here on your elbows. Stay on the knees if you need to. 3, 2, 1. So I know that heart rate is up, so I want you to focus on that breath. Big inhale through the sides, through the back. Exhale. Pull everything up. And then so almost like a little pelvic tilt. You don't have to lift those hips, but bring the hips towards each other. Little tuck of your pelvis. Inhale, exhale. If you want to get that fire crackling, you can just do some little knee taps. That works too you'll log breathe. 15 seconds. You can even twist it a little. That fire is moving. Yes. Team, we got one more exercise to go in three, two, one. Relax. Let's keep that core working. Go tell it on the mountain climber. Straight up mountain climber modification. You can just climb up the mountain standing. Otherwise good plank. Mountain climber position in 3, 2, 1. Last 45. Drive them in. You have so many options with this. You can tap them in. Just bring those knees to the chest. You can really get the core activated here. You can take them across if you'd rather get it. And again, you can also do the standing version. That's a great modification. You can really get that intensity from there too. Whatever the reason you're modifying, let's get it done for these last 15 seconds because then we are done. Holiday hit. 10 minutes. Lots of core, lots of cardio. Push your hands into the ground. Push your body away from your hands. We'll get that upper body as well. Hips stay stable. Three, two, one. Stretch it back. Breathe. Ha. Back into it here. Come up. Roll through. Cat's account. Yes, you did. You did it. Releasing that back roll back onto your feet. Come up halfway. Little petal right here. That was a lot of core towards the end. Right, Little tap across. Shake everything out again. We're not going to do a full cool down, so make sure you get some stretching on your own. Thank you for being here. That was fun. Holiday themed. We got it done quick again. Anytime you need something fast or if you need a little extra at the end of another workout, come back to this workout. Of course you can check out my full body weight holiday hit which is also up on the channel. That is a full workout. It was a live workout. Bring it in here. All the way through. Take it here. Roll those shoulders. Let me know if you like this. By liking. Leave me a comment. And of course, don't forget to subscribe. Check out everything in the description of this workout and you can find information on my Body Fit Athletic club. Get on my newsletter, Body Fit Apparel, where to get this equipment and so much more. Thank you for being here today. One big deep breath in and out. You did it. That was your 10 minute holiday hit workout. Great job, everybody.
