20: Legs & Core HIIT - 30 Minute Workout [LOWER BODY STRENGTH & CARDIO]

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your legs and core hiit workout. In this workout, we are going to work your entire lower body, legs, glutes, hips, and a whole lot of core. I'll be using dumbbells, kettlebells, and some mini loop bands today. If you don't have all of that equipment, just use what you've got or just keep it body weight. We'll get a mix of back to basic strength and some short hip hit intervals, high intensity interval training. And of course, I'll give you lots of different options to work to your level. Are you ready? Let's do it. Let's start just by getting our bodies moving. March, pump those arms. Let's get the blood flowing, get the energy up and get ready to move. Let's roll those shoulders. So here's what we've got today. We are going to be getting both lower body and core strength and as well as some higher intensity intervals to keep that heart rate up. As you can tell behind me, I have my dumbbells, my kettle bells, and my mini loop band. Let's take it up right here. Big eye. And then drive the hips to the back in a hinge up and back. So we are. I'm going to be using all of that equipment, but you certainly don't have to. If you only have dumbbells, just use that. If you only have weights and a band, just use that. If you want to keep it just body weight you can do. Let's take it to a big Y and toes out. We're gonna squat it down. Anybody feel tight in their hips? I know I do. So when I do that, you don't have to get super low. But opening up the knees and the hips, why with the arms? So we're getting that shoulder and back mobility. Not working the upper body today, but obviously shoulders, spine, everything is connected to that lower body. One more, we're gonna take it out with a big T while we step out in a side lunge. So again, opening up the H, warming up through the glutes, getting everything ready to move. Hopefully you hear, hopefully you feel maybe here too, that heart rate getting up a bit as well. I know if you're like me, I woke up feeling tight, a little tense. So this warming up, our main goal is to get our body's temperature up, get our muscles warm, but also be working in those movement patterns that we're going to be working in today. All right, so let's take it here. We're going to tap back, reach forward. So you can start with just a small tap back. You don't have to get super low, but we will take it down into a lunge if that feels good for you. And then we'll get a little stretch through here. So hold this one here. You can either just hold it here and press down, or take this hand here, walk that front foot out, reach up. World's greatest stretch. And you can rotate in and up, up to you, right through here. And then as you're ready, we can switch that. So we're going to switch the other leg again. You can just hold it here for that stretch or take it all the way down. Open up in the hip. Big reach, rotate and up here to here. Just like that. And go ahead and join me down on the mat. If you're not here already, take it back to either that high plank or on your knees. Let's get our core warmed up. So we're just doing a little forward and back. That can be knees or toes right here. And then a little drop of the hips. Again, you can be on your knees, too, but just to warm up through the spine. Ah. And then slowly walk those hands back or walk your feet up, whatever you need. Stretch through that back and slowly roll it up one vertebra at a time. All right? Tap it out and reach right here. Okay, team, so here is what we've got. Two quick circuits. That's right. Only two. And then we have some things we might add on in the end. A little bonus, but we're gonna keep this workout short and sweet. 40 seconds of work for our back to basics strength. Go heavy if you can. Some will be with the band or body weight. Some will be with a kettle bell or dumbbell. Again, use what's best for you. Let's bring those hamstrings up. Flex. So go heavy, go hard on those back to basic strengths. And then when we get to that high intensity interval, we are going to take it with usually body weight. Sometimes it will be weighted. Let's take it right here. And then we will take it to a little higher intensity. But only 30 seconds, right? 30 seconds of work followed by a full 30 seconds of rest. And what I want is by the time you get to that 30 seconds of rest, you need it, right? That heart rate is up. So go hard on those hit intervals. That's the idea. We want those peaks and valleys, highs and lows. Go hard and then get the recovery. The recovery is. Is just as important. All right, so we're going to Start with our mini band here. And let's take it mid calf. If you don't have a band, just keep this body weight so it's between your ankles and your knees. We're going all to the right. It's a little side step, and here you can decide. I would love for you to get low in a squat, but if that's not right for you, keep it a little higher. We've got 40 seconds. This leg stationary, this leg stepping out. Here we go. Out and in right here. So you're keeping the tension in the band the whole time. You don't have to bring the feet all the way in. Bring it in about halfway so you keep that tension. Keep those hips and glutes working. Right? Right here. Step it out and in. Really challenge yourself not just to push out with the foot, but also with the knees and the hips. These bands are great for strengthening in our glutes and our hips, but also around our knees and our ankles. Five seconds. Breathe. Last one. Good. Shake it out. We're gonna keep that band there. Same thing. Other side. So other leg becomes your stationary leg. Sit in the squat if you can. Step back in, but again, keep that tension. Core is engaged. Chest is lifted, but we're getting low. If you can. Heart rate should be up. This is our strength. So let's go for it. Here we go. And out. I like to often bring my hands in the middle because it just gives me that extra stability right here. And you can hang out at the bottom for just a second if you want. Breathe. My angel. Heart rate's getting up. Halfway there. Feel those hips. Feel those glutes and strengthening the knees. Remember, pushing out with the knees as well. Great way. If you're somebody who experiences that tightness in your knees, this lateral work, especially banded, is great for activating and strengthening. Last one. And breathe. All right, if you have the band, we're gonna move it up above your knees. Here's what we've got. You can take it right and left with just low impact, or you can jump it. Tap and here. All right. You don't have to actually tap down, but jump it or step it, but higher intensity. Go for it for 30 seconds. Here we go. Press out with the knees. And you can also just go here. If that band is getting in your way as you go down, remember, you can keep it low impact, too. You can always just tap it out. Tap it in right, then left, but still press out with those knees. You got 10 seconds. I want you to go for it. Get that Heart rate up because we got a long breather coming. This is your hit interval, so go for it for 3, 2, 1. And relax. Heart rate is up there. Maybe you've got your watch or your just going by your internal monitor, but it should be up there. Use this time for rest. Watch me. For your next one, we're gonna grab some heavy dumbbells. Pause, lunge. So you can do a reverse or regular hold at the bottom. Step it up. I'm gonna go with my 20s. Go heavy if you can. If you want to keep it stationary or tap back, you can do that as well. Here we go. Get low, pause. Step it up low and pause. Step it up. Take your time. And remember, if you don't want to move in and out of it, if you don't want to do a reverse lunge or forward, just hold it. Just go down and up. But we're holding at the bottom for a count. Drive it up. I know. Ah. And burn. Breathe. 10 seconds, right here. 3, 2, 1. Set them down and relax. Same thing, other side. I feel like that got my heart rate up just as much as the hit. That's what we like about it, right? We're gonna keep it up there. Same thing. Other side. Remember, you can also just do a tap back. You'll still pause. Front leg is doing the work. Other side. In three, two, one. Step it up. Hold and pause. Step it up. Remember, you're stepping out on train tracks, so feet are hip distance apart, not a tight rope. That moving leg or that back leg is a train tracks distance apart from the front leg. As you're getting tired like I am, readjust, core engage. And here, breathe. Yes. Ten seconds, right here. Last one. And relax. All right, bend your knees to set those weights down. Make sure you have a little space. Here is your hit. For this, you can step cross behind a low impact skater or skater bound, right? So we're getting into the hip, but we're also getting speed and power. Whether that's low impact or high, up to you. 30 seconds after this, we're going to the mat. So really go for it. Remember, you can get intensity. It doesn't always have to be faster, right? You might get more out of really getting the power than if you're here, right, trying to go super fast. So whatever that is for you, whether you're jumping or stepping up that intensity, you got five seconds. Go for a team. Three, two, one. Oh, man. All right, we're down on the mat, so catch your breath. If you have that band, grab it. Otherwise Just keep it body weight down here with me. Use this time. Catch your breath. Here's what we got, team. We are starting with a little plank tap out. All right, so we're here. We're gonna just tap it out, tap it in. All right, you can do it on your knees, too, if that's better for you, but join me here. Here we go. Out and in. So you're just holding the plank, right? Step out. Step in right here. So again, if you need to be on your knees, you can do the same thing, or you can take it standing on the wall. We got 10 seconds. Step wide for those hips. Stay lifted in your core, strong in the legs. 3, 2, 1. Relax. Flip over onto your back. We're gonna put the band at our feet if you have it. Otherwise, it's just a regular bicep bicycle. Or you can do a standing bicycle. But we're here. I want you to push and pull either way with respect resistance or not slow and controlled. So tuck the pelvis, zip up the core. Here we go. So you're not just going through the motions. I want you to really think that leg is pushing long. This leg is pulling in tight. And feel what that does to your core, right? Not just the rotation, even though the movement itself is getting the work. So even if you're doing it, body weight, feeling that core, right? But all of the work that we're getting in with the band, if you have it otherwise, just imagine there's the resistant and push and pull slow. We got three, two, one, and relax. All right, that band is going to go up above your knees. This time, we're back into the plank position. You can be hands or elbows, but we're gonna go out with the jack. Up with the pike. Obviously, you can do tap and tap and then walk it in. Up to you. It is only 30 seconds. This is it for this circuit. We get a longer breather after this, so let's go for it. In 3, 2, 1. You got plank Jack, Plank pike, power and speed. Even if you're just tapping out, make sure you have good form. My band is slipping. That's okay. We got just about 10 seconds to go. Keeping those shoulders over the elbows, over the wrist, use your core to get the work. 5, 4, 3, 2, 1. Oh, man. Take that band off if you have it. Catch your breath. Team, Team. I don't know about you, but I am feeling that heart rate. Let's grab some water. That's the end of that first circuit. Remember, I told you there were only two full Circuits. Let's grab some water here. Cheers, y' all up there. All right, we are taking it to a deadlift. So start off this second one. Then, of course, we're gonna grab that kettlebell. All right, so here's what we got. While you catch your breath, remember, use the rest. Two heavy weights, hip distance apart. Step back. It's your kickstand deadlift. I want you to keep it. Keep it kickstand so you can really drive through that front leg. 40 seconds, right. 40 seconds left. Then our pit is going to be a swing, so I'm gonna give you options when we get there. Grab those weights, get set. One foot up, one foot back. Here we go. Drive the hips to the back. Stand up straight here. Stand up straight. So my shoulders are staying pulled back even though my knees are softly bent. Both of them. I'm hinging and pushing up through that front heel. Right here. Me. Yes. And up. Yes. Five seconds. Three, two. And one. Oh, man. Right, so catch your breath. Same thing. Other side. Remembering we're driving them to the back weight, stay close to that front leg. Push up. If that feels weird at all, just get a regular deadlift. All right, let's take it here. Shoulders back. Let's take it hinge. Stand up straight. Yes, you can, Anna. Drive it back and stand up. Front leg doing the work. So really push out of that heel. Connect with the glute and hamstring, but also with that core, with that pelvis, all the way up to your pelvic floor and core. Right? Yes, you can. I know. We got three, two, one, and relax. All right, team, so set those down. If you have a kettlebell, grab it. Or one heavy dumbbell. If you've never done a swing or the swing is not right for you, you can keep just a deadlift. Stand up straight. Right, two thigh lateral. Two feet side by side. Keep it there. Otherwise your swing is here. Remember, we're going to prep it, we're going to drive it up, lock it out. Using the back of the body. Lock out at the top. Let it drop. Lock out at the top. Your arms are not lifting. And it's not a squat. It's a hinge. All right, team, let's do it in three. Prep it. Two, one. Let it drop. Using your breath to really drive it up. Let it drop. Yes. Yes, you can. Here we go. 10 seconds. You don't have to go super fast on this. It's a lot of power. Then lock, then drop and relax. Oh, man. 30 seconds to breathe. I want you to hang on to that kettlebell. All right, we're gonna keep it close. Our next two moves, we're keeping it up top. Same idea, guys. Up top. Then we'll finish with core on the bottom. Plie squat. You can have one kettlebell or two dumbbells. I'm gonna start with my dumbbells here. We're gonna do a plie squat. You can keep it just there, or you can add a little slide for those inner thighs. Pull up and in. So I'm gonna go two heavy weights. You can go two heavies or one heavy in the center. Plie squat slide if you want. Doesn't have to be a full slide, depending on your what kind of floor you have, Right? If it works better to just bring those heels together as you stand up. Think about connecting with that pelvic floor with those inner thighs. Everything from the legs all the way up into the core. That's why we love this move. In case you haven't figured it out, it is a no repeat workout. Right hand up. Getting it done, team. Squeeze one more each way. Let's finish it out. Yes. Relax. Set those weights down. All right, team, so here's what we've got. Side lunge, but we're keeping it stationary. We're gonna hand off that weight one and then the other, or one weight in the center or two side to side. Let's take it here. Step out nice and wide. Here we go. Side lunge, drive up. Side lunge, drive up. So you're just shifting your weight side to side. You're not moving. But we're shifting into the hip. Now we're going to those outer thighs. See what we did there? Inner thighs of the plie. If you want to hand the weight off, get a little lower in between. Up to you. Sometimes that helps you get a little more core because we get a little more cross. But if you don't feel comfortable handing it off, just keep it here, right? Yes. Three, two, one. Finish strong. All right, team, make sure you have some space. This is your cardio here. Your hit. No weights. We got a little pulse with that side lunge. So going back to what we were doing, we're gonna pulse. 3, 2, 1, power. 3, 2, 1, Power. Your power does not have to be a jump. You just have to get some power and some speed. All right, 30 seconds, then we will finish with some core. Three, two, one. Pulse. Pulse. Shift the weight. Power up. Side, side, side. Power up again. You do not have to jump. You can just step it through. But get some speed. Get Some power. And up. Here we go. Halfway there. 15 seconds. Make it good, because you got a longer breath. Breather. Hand up. Go for it. 5, 4, 3, 2, 1. Boom. Breathe. All right, team, next move. We're gonna do a standing windmill. Now, I'm gonna give you a couple seconds to catch your breath because I'm gonna talk you through this one. Heavy weight it be. Could be dumbbell or kettle bell. And you can either take it down low for 40 seconds here. It's a hinge. It's a little rotation. It's a lot of core. Or you can have that kettle bell high. I'm actually going to take mine low today on this side, so join me here. You can be here or here. Hinge and rotate. Here we go. Both my shoulders are bothering me a bit today. Extra tight, so you're still going to get the core. Whether it's high or low. You get a little more shoulder mobility, and it's a little more challenging up top because you have to have that stability and that balance. So core is working a little differently, but we're going to keep it here. Right? And breathe down. Drive up through that leg, that stationary leg. Well, they're both stationary, right? But the one behind you or the one that's pushing up and relax. So feeling those obliques. Right, let's do same thing. Other side. I'm going to keep it low again. You can take it high. Little hinge, and then also a little rotation. Shoulders are turning in just a bit. Coming up out of it. All right, 40 seconds. In three, two, one, and up. Right here, Right. Burn. Here we go. Drive it up and through. Push out of this foot especially. Lean core stabilizing, then lifting. 10 seconds. Yes. H. Boom. Relax. All right, team. Yes. All right, so here is what we've got. Now we have 30. 30 seconds of our hit, our high intensity. Two options. If you want to keep it standing, you're gonna go side knee, side knee. But I want fast. You can even jump it if you can. We're taking it to a plank, but knees are coming out to the side for a mountain climber. All right. If you also want to keep them in the center, you can do that, too. Join me standing or plank? Three, two, one. Yes. So really focusing on bringing the knees to that elbow. Don't worry if you don't get all the way there, but think lifting in the center core. And if you can, little hop step. You can tap it or you can keep it off the ground. Yes, you can. Team, 10 seconds. Heart rate's up. There, you got it. Three, two, one. Stretch it back. Yes, team. Oh, man. All right, up onto your feet. How about we close out this circuit with a swing? Because we had a swing earlier in the circuit, and, you know, I always like to get a couple. So we're gonna take it to that swing to finish this this out. All right? One dumbbell or kettlebell in the center or two dumbbells. Remember, your modification is just your deadlift. If you're able to swing, we're gonna get 30 seconds of a swing. Wrap that core. Shoulders back. Core engage. Here we go. In 3, 2, 1. Power. Let it drop. And if you're somebody who's comfortable with a kettlebell switch swing, feel free to hand it off. If you've done the swing enough, you have enough experience, you can do that handoff either with a dumbbell or kettlebell up to you. Drive it up. Let it drop. Power. Speed. Intensity. Yes. 5, 4, 3, 2, 1. And relax. Oh, man. Pedal those feet. Catch your breath, team. Quick sip of water. Those are our two circuits. Quick sip. Grab it here. You're like, I know what you're thinking, Amy, and you're probably right. I think we have time for a bonus movement. Do we? Yes, of course we do. All right, team, so this is your lower body and core hit. So we want a bonus move that gets all of those together. So here's what we've got. We're, of course, going to take it to one of my favorite bonus moves, a regular mountain climber. So watch me here. You're going to be here. You're gonna. Mountain climber for four. You're going to pop it up or walk it up. Pulse for three. All right? So you can walk it or pop it. If that's not right for you, you want to keep it standing. Regular standing climber for four, and then pulse for three. All right? Standing climber can be or both those climbers can be cross or in the center. Can we get it done? Let's take it down wherever you're starting that climber. 3, 2, 1. 4. 3, 2, 1. Pop it in or walk it in. Pulse. 3, 2, 1. Pop it back. 4. And you can go fast climber or slow. Doesn't matter. Pulse, burn, core and lower. We're getting it all in right? While we get that hit. I know it's a little bit longer of a hit because we're going for the full minute. Because we're getting them both right. You can always alternate in between. If you need to take it to lower impact. Like I just Did I know. I'm feeling it too. 4, 3, 2, 1. Stay low. 10 seconds. Can you get one more time through? 4, 3, 2, 1. Pop it in or get low. 3, 2, 1. Take it back. Yes. And time. Wherever you are, you can join me on the mat if you want. Oh, man. You guys stretch it out right here. I know. I feel that too. That got me all the way up in zone five. Breathe. So hopefully you felt a good mix. So those knees drop to the side of back to basic strength and in those short hit intervals, hit intervals should generally be short and then you should have a longer recovery. All right, we don't hit. Even though sometimes we do this with things like Tabata. Generally we need a longer recovery for hit because we want to be able to just really go for it. Right. So make sure that you're allowing yourself that recovery. I will continue to remind you that recovery is part of the process. Rest is part of the process. Lean back, cross one leg over. If that's not right for you, you can sit on the edge of a chair or a bench, press that top knee down. A little shaky. I hope you're feeling it too. Legs, core, heart rate, come back to this workout. Maybe book bookmark it. If you need something short and sweet and no, repeat, get it all done. For your lower body, as you can tell from last week, we also have an arms and core that's similar. Come up onto your feet, come up halfway. You can have those hands on the ground or on your knees, whatever you got. Pedal those feet, feel that little stretch through your back and then really take your time coming up slowly. Thank you so much for being here today, for working hard with me. Please leave me a comment. I love hearing from you. Leave me a like share this video with others and the channel with others because that helps me be able to keep making these workouts for you, which I want to be able to continue to do. So Share Subscribe Please subscribe Open those arms to the back and of course, course. Don't forget to follow me in all the places and check us out in the Body Fit by Amy app and the Body Fit Athletic Club. That's where you get all the extras and I can connect with you and be a part of your personal journey. Thank you so much for being here today. Roll those shoulders again. Roll those hips. Oh, I'm feeling it, but I'm going to take this energy with me for the rest of the day. Let's get one big deep breath in and out. You did it. That was your legs and core hit workout. Great job, everybody.