22: 28-Mins Cardio Core Tabata SIT

Hey everybody, I'm Amy from BodyFit by Amy, and this is your cardio core Tabata and sit workout. In this workout, we are keeping it all body weight. We are going to get lots of heart pumping cardio along with some core work, and we are going to get both Tabata cardio, 20 seconds of work followed by 10 seconds of rest, and we're going to finish with some sit intervals, some sprint interval training. Of course, within this, I will give you lots of different options to work to your fitness level, to take it high impact or keep it low. So listen to your body. Are you ready? Let's do it! Let's start just by getting our bodies warm, starting with a march. You can pump those arms. We're gonna get a quick warm-up, but we're gonna keep it pretty short so we can jump right in. Go ahead and roll those shoulders. For now, we're just getting the body's core temperature up, and then we'll get a little bit of mobility, especially through our back, our hips, and our shoulders. We're going to be working through everything today. Take them to the front. Here is how this works, Tabata format. So 20 seconds of work followed by 10 seconds of rest in 4-minute rounds. We're going to take it big cross right here, and then you can step out, opening up through those hips. So within that, everything essentially has 2 moves. Now we're going to save our sprint intervals, our sit, to the very end so we can really go for it. We have a little bit longer recovery on those, so we're going to save that at the end. These first Tabata intervals are more of our traditional cardio, and we're going to get both some conditioning and some HIIT, some high intensity. So here's what I would love for you to do. Big Y, and then drive your hips to the back, just like that. So we're going to have 2 exercises. One is going to be standing, one down on the mat. Now of course I will give you a standing option if you don't feel like going down to the mat, but they'll all be cardio, they'll all be core, right? Right here. And let's open it up right here so you can stretch through your back, through your sides. So within that, we're keeping it short. 2 exercises every other 20 seconds, so you'll get 4 rounds of each exercise, and you'll go 4 at a time, right? So raise— knee raises, we're going to go 4 times in a row, then we take it to the max for a climber. Okay, now let's take it back. So I feel like I'm making it sound more confusing, but hang with me. So within that, your first one can be more of your zone 2, your, um, green zone cardio, more of your conditioning. And your second one can be 20 minutes of HIIT. So you're really upping the intensity, getting into those higher zones. And then when we get to our sit, which again we're putting at the very end of the workout, that's where we really go for it, you know, 90 to 100%. That's why we're putting it at the end. All right, I'm going to talk you through this as we go. Go ahead and hold this stretch right here. If you want, take it all the way down, big reach here to here. So So this is going to make sense as we get through it, but I want you to think every other exercise we go from conditioning to HIIT, conditioning to HIIT, down on the mat, conditioning to HIIT, conditioning to HIIT. Switch that right here. Then at the end of the workout when we really go for it, we're going to go sit strength interval training right here. So that way we really are working through our cardio zones, we're making them different, we're getting those highs and lows those peaks and valleys, and we're getting our heart pumping and getting our core working the entire time. Speaking of core, meet me down on the mat into that high plank position. If that's not right for you, you can be on your knees, and let's just get a little down dog to plank. If that's not right for you, I want you to take it child's pose all the way up to here. Now like I said, some of these cardio and core moves are going to be in your plank position on the mat I'm going to talk you through it, and I'm of course going to give you options to keep it low impact, and I'm going to give you options to keep it standing. Right through here, go ahead and walk those hands back. Stretch out through that back, slowly round it up. All right, tap and reach so you get that big stretch through the sides, through the back. All right, so I already told you, but our first Tabata round— and again, this is going to be a short workout, you're going to have a good time with it, but it's going to be over before we know it— our first round cardio conditioning and then HIIT is going to be versions of our knees, right? So knee raises— speaking of, cross them right here— and then into a climber. You can take that climber down onto the mat or you can keep it standing. So my knee raises are going to look like this, low impact zone 2 is here, and then little jump or power knees going back and forth between those 2. For your climber, if you want to take it standing, you're here. Otherwise, you're down on the mat. Here's more of your conditioning, little stretch, and then we really go for it on that HIIT. All right, so those are our 2 moves, keeping it pretty simple. Both engage the core, right? So I want you to think about the core pulling in, stacking your hips and your ribs, keeping that good posture. Whether or not you're in the plank position or the standing position. All right, first round, let's take it 20 seconds more in that conditioning, then we'll hit it for 20, back and forth, back and forth. Are we ready? Just your knees, here we go. And it does not mean that this has to be slow when we're in more of our Zone 2 or our conditioning. It means we want to make them different. That's the biggest thing, guys. We want the conditioning to feel different from the HIIT, the HIIT to feel different from the sit. All right, so we're working in all those different cardio zones. 3, 2, and 1. Now if you want to just keep that— oh, my hair's all over the place. If you want to keep it low impact, you can just up your intensity in a different way on this HIIT. But let's do it, here we go. So you can go a little quicker but keep it low. You can add a jump. I'm going to be limited on my jumping today but I'm going to up that intensity in the ways that I can, right? 5, 4, 3, 2, and breathe. And then in these 10 seconds in between, I really want you to give yourself that recovery. It's just 10 seconds. March it out, tap it out, let that heart rate come down. Back to our conditioning knees, here we go. I'm getting a little twist for my core here, right? Arms can go higher for a little more cardio. 5 seconds. Yes, and breathe. All right, one more time. I know this is a lot of knees. Don't worry, we're going to get some mobility in between that's going to shake them out. Here we go, it's your HIIT. Bring it up. And again, if you're not jumping with it Really get the intensity in a different way, just getting that heart rate up. You don't have to actually see it on your watch, just feel it in your body. 5 seconds to go. 3, 2, 1. All right, take it down to the mat. So your climber, if you're doing a standing climber, climber, and then up the intensity. If you're on the mat with me, go ahead and join me here. A little stretch. Right through here. This time, just tap it in, and then we'll run it up into that high plank. 3, 2, 1, here we go. Knees into your chest. Your heart rate's going to get up on this either way, but we're going to take our time. We're going to revisit these when we get to our sit intervals and when we're really going to go for it, okay? So you got that coming 3, 2, stretch, stretch it back. Give your hands a little break this time if you want to run it or make it a little more of a jump, or just take it a little faster for that climber. Let's go for it. 3, 2, 1, here we go. Drive those knees in towards the chest, tucking in that core. Remember, we don't want those hips to come up super high. We want to stay in that good plank position. 5 seconds to go. 3, 2, 1, stretch it back again. Each one of those, if we want to take our knees across a little bit, we can. Let's get that core and that cardio again. 3, 2, 1, here we go. Tap it across. I know. Yes! Keep breathing, stay lifted. I got a really tough arm workout yesterday, so I'm really feeling that now. 3, 2, 1, big stretch. This is the last one of this Tabata round, so go for it. When we get to that very last one, not quite a sit, but go for it on that HIIT. Ready, here we go. Intensity up it, 'cause your breather is coming. All right. You got it. So stay here, cross them. 10 seconds to go, make it good. Stay lifted. 5, 4, 3, 2, 1. Stretch it back. So come up on your knees if this is comfortable for you and just tilt those hips forward. You get that nice hip flexor stretch, which we need after Ooh, all that knee work. All right, so on to your feet, come up slowly. Let's grab a sip of water. So that's what we've got— quick intervals, quick circuits. It all moves fast. You know what I say about Tabata? Moves fast, but it moves fast. Cheers, y'all! Cheers! All right, we are back to here. Let's catch your breath. All right, so again, if you want a little hamstrings just to kind of shake it out. Next round, super simple. It is your jack, low impact jack, and then high impact jack. And then you can do exactly that again, or you're gonna take it low impact jack, high impact. You can be elbows or hands. I'm probably gonna go elbows. All right, join me at the top. Are we ready? In 3, shake it out. Low impact jack, strong arms. Tap it out. 3, 2, 1, here we go. If you want to make it a little more of a this jack, right, you can do that too, but really strong through the upper body. Open up the chest right here. 5, 4, 3, 2, and 1. All right, We're going to up the intensity. So if you can, regular jack. If you're not jumping, you can take that jack down to the ground. That's going to up that intensity. Here we go, nice and light, right? Landing soft. You can still get the power, you can still get the intensity, but we're not slamming the feet down. 5, 4, 3, 2, 1. Woo! Shake it out. All right team, we're going to do both of those again. So again, what I love about Tabata, it goes quickly. Here we go, slightly lower impact, more conditioning, more zone 2. So you can see what this does when we're not having to do full Tabata rounds of super high intensity, which I know we sometimes do,, then we can really go for it on those HIIT and sit intervals. Shake it out because we kept our heart rate up but we got a little bit lower intensity. Now we can go for it on this 20 seconds. Here we go. After this, going to the mat, so hang with me. 10 8 seconds. Land soft. Remember, you can up your intensity. You don't have to jump. You can also be here. 3, 2, and breathe. All right, we are taking it down to the mat. Now, if you're keeping it standing, you can do exactly what we just did, or if you want to mix up the arms here, whatever is best for you. If you can, we're down in the plank. I'm gonna be on elbows this time because we were just on our hands So I'm going to bring my elbows here. You're tapping out on your first round for your jacks, and then full plank jacks if you want. Join me here, lift it up and hold. 3, 2, here we go. Tap it out, tap it out. So you're getting the movement, and again, just by recruiting all these muscles in this plank position, you're gonna feel that heart rate get up, right? And adding that movement Tap and tap. 5 seconds to go. 4, 3, 2. Relax it back, stretch. You can do exactly that, you can keep it standing, or you can add the jack. Ready, here we go. Out, in. My knees are still staying soft, staying soft. If you want to go out, out and in. That works too, you got it. Last one, and relax. Once again, this interval is almost done. All right, tap it out one more time from that plank. Here we go, out and in. Can even slow it down, maybe that's where you need to be. For where you are, right? Yes, team! 3, 2, and 1. Stretch it back. One last time, full jacks out and in. It's your last round, so I want you to go for it wherever you are. Up that intensity. Here we go. Even if you're not doing the jack or doing the jumping, just up that intensity for you in this last round. Yes you can! 10 seconds to go. I know, breathe. 3, 2, 1, stretch it back. Yes team! Again, little hip flexor stretch here if you want. Tilt the hips forward. How is that heart rate? Are you feeling it? I know I am. Let's bring it up. All right, let's grab some water. One more full round and then we're into our sit round. That's it. All right, catch your breath, team. Woo! All right. So we are taking it here. First one, we're gonna do a shuffle cross, shuffle cross, and then shuffle shuffle shuffle knee, shuffle shuffle shuffle knee. Those are two options. All right, then when we take it back down to the ground, we're actually going to do a walk up or a pop-up. So you're gonna walk up on your first one, take it down, walk it up That's your first one. Second time through is your pop-up from the plank. All right, if you'd rather keep that high, we're going to take it to a squat, just like that. Squat reach or squat jump. All right, I want you to give yourself just a few seconds longer because we're just past that halfway point. Well, more so because I want you to really let that heart rate come down. So again, we can really go for it. I know sometimes some of us get uncomfortable with rest or too long a rest, but trust me, you want it with this. All right, shuffle step and cross, hands behind the head. Here we go. Shuffle cross or double step cross, double step or shuffle step. Keeping the hands behind the head. Is really going to get that chest open, also keep the heart rate up, also keep that posture. Breathe. This time, catch your breath. Quick feet, power knee. Quick feet, power knee. You can still do a big shuffle step, but let's make it intense. Here we go. Shuffle, shuffle, shuffle. Power! They both feel hard to me, I don't know about you. Last one, breathe, catch your breath. Double step cross or shuffle cross, here we go. Shuffle. If you need more of a breather, keep keep it here, shuffle, or big shuffle. Yes you can! Last one, breathe. Let it come down, going back up. Quick feet, shuffle. If you want to take the knee out of it, just do the shuffle, that's okay 2. Here we go, shuffle, shuffle, shuffle, power! If that's messing you up, this part, just do the shuffle, shuffle. I know sometimes too many things is too much for our brains, right? Maybe we just want to keep it simple. 3, 2, 1, breathe. All right, so this is a pop back. It's a little more leg work. If that's not right for you, here's what you can do. You can just do a little tap, like a little giant climber. But if you can, we're going to walk up, keep it low, walk it back. Second time through, we're going to pop it up. If you're standing, you're doing a squat and big reach up. All right, catch your breath. Let's finish this strong. It's our last full interval before we go into those Tabata rounds. All right, so We're going to walk it up from that plank, nice and wide with your feet. You don't have to jump it. Go ahead and bring it up. 3, 2, 1, here we go. Up. So this is really mobility if we think of it that way, right? And here, here. Yes, it's short interval, so we're not going to get very many. This is our last one. Breathe and stretch. You can keep just that, or this time we're gonna pop it up. All right, pop it up into that squat in 3, 2, 1. Little froggy squat, pop it back. Or you can pop it up and walk it back, or one or the other. Walk it up, pop it back. Any of those options will do. Pop one, walk the other. Walk both, pop both. 3, 2, 1, stretch it out. We're going to walk it up again. I know, team, it's a lot. That heart is pumping, feeling it. Ready, here we go. Walk it up, walk up, walk back. Strong core, up. Strong legs too, right? Are you feeling it in those legs? I know I am. And back. One more. And back. All right team, pop it up or a little squat jump from the top, whatever you got for this last round before we move into our HIIT. In through our sit. 3, 2, 1, and back. Right here. And back. Down and back. Up. Yes you can! So close. Whatever you got. 3, 2, 1, and breathe. There it is, right? High heart rate. Bring it up again. Little hamstrings. Let's grab some water, team. All right, coming into our sit, our sprint interval. Reminder, these are very short intervals. 20 seconds is all we got, but we got longer than a 10-second rest. Cheers! We want that heart rate to come down in between these sprint intervals. Here's why. We're not doing very many, and again, they're super short. So while you're letting that heart rate come down, we want to really go for it. 20 seconds, give me everything you've got. And then you got at least a minute, maybe longer— I know it's going to feel long— to let that heart rate come down. But here's what I want: I want you to get to that rest and really need it and really use it. Okay, we're keeping these super simple. All right, we're going to start with a knee cross. So you got 20 seconds, you're crossing your knee in. You can jump it or you can just do a power knee, but I want 20 seconds as hard as you can go. Maybe as hard as you can go is super quick, right? That's what I'm going to do. Maybe as hard as you can go is big arms and a high jump. You do you, be where you are today, but as hard as you can safely go for 20 seconds. Then we breathe, we get the other side, we finish with a couple things on the mat. All right, 20 seconds is all we need. Get set, one foot forward, one foot coming up, whatever that is for you. Sprint it, here we go! What is that? Imagine you're sprinting up a hill. Maybe you're not a runner, or you're sprinting on your bike, whatever it is, just go for it. We got 10 to go, make it work. Stay safe but move fast. 3, 2, 1, walk it around. I want you to think about that. Was that as hard as you could go? Was that as fast as you can go? It's a little trickier. We can really get sit intervals with an actual sprint, with a running outside a treadmill, a sprint on a bike or an elliptical, something like that. I know it's a little trickier when we're talking floor stuff, but I just want you to find that point for you. If we're talking those highest heart rates that you can safely go, moving your body at the speed and intensity you can safely go, I want you to go for it. All right, are we ready? Catch your breath. We're gonna get same thing other side. It's only 20 seconds. We are at the home stretch of this workout, so let's go for it in 3, 2, 1, here we go! It's a sprint. What is that for you? Is that just fast? Is that more of a twist? Is that that jump? Is that those hands high? Ideally you wouldn't be able to talk like me, so I'm going to go for it. 5, 4, 3, 2, breathe. Are we getting up there? All right, I'mma a little limited with my knee injury right now. I'm rehabbing it, but I'm pulling back just a little. But I want you to go for it. All right, I have lots of other quick sit workouts or things that are HIIT and sit similar to this. We're putting it all at the end for a reason so we can really go for it. All right, this time it's your climber. Maybe you're going standing, maybe you're going on the mat, but 20 seconds as fast as you can go, as hard as you can go, safely of course. But what is high intensity for you? What is a sprint intensity for you? Let's get it done. Bring it down if you're here with me. Nice strong core, stay lifted. 20 seconds only. What you got? 3, 2, 1. Yes! Team, go hard! Drive those knees in nice and strong. Yes you can, I know! 5 to go, go for it! 5, 4, 3, 2, stretch it back. Yes team, little stretch here, I know. All right, last one. It's a jack, jumping jack, whether that's standing, whether that's a plank. I'm gonna go from a plank. Last 20 seconds, this is it. So give me everything you've got, every intensity level you can get to, because everything else is recovery. All right, again, I'm going a little softer because of this knee, but trust me, I want to. What do you got? High zones, high heart rate, it 90 to 100% of what you can give because we're resting after this. Get in that position whether you're standing or planking. Bring it here, your version of Jack Sprint Interval. Here we go. I know for me I can't quite get as much in my knees, so I'm going to add that little plank press. You can do that too. 10 seconds. Yes, team! 3, 2, 1, relax it back wherever you are. Come down into this child's pose, sit back. Did you feel it? And listen, guys, if you were like, you know, I wasn't at 90%, I wasn't— maybe that wasn't a sprint for me, don't overthink it. Just be here in this moment, take it in. You still got to work out either way. Roll through that back, cat-cow. Again, maybe you're like me and you're rehabbing an injury or coming off of an illness, or for whatever reason you can't go full sprint. Again, what is important— take it here— depending on what we're training for, know for some of us we're training for sport, so we do have to get a little more specific. Slowly bring it up to that halfway point, standing cat-cow. So if you're training for a sport, you're training for a race, you might have to get more specific about your endurance or your sprint training or your agility training. Slowly roll it up, but little tap and reach. If you're like many of us, just training for general fitness, we want again those highs and lows. Zone Slow-mo cardio is great, don't let anybody tell you otherwise, but we got to make it different from our sprints. We're going to have some of these hybrid workouts— roll those hips— where we're getting both. But again, we want them to be different, especially if you're a woman over 40. If you're someone who's dealing with perimenopause symptoms like me, or menopause, or even post, it's even more important. We don't want 45 minutes of straight HIIT, right? We don't want an hour of a HIIT class. We want to get some days that we get more a walk, a hike, a jog, more of that zone 2. We want to get some days that we incorporate these sit intervals, these sprint intervals at the end to really shock our body. As our hormones are changing, as our hormone ratios are changing, we want our body to remember that we are working hard. It's hard cuz we're working hard. Little hamstring stretch right here. So remember that, and also remember that if you have options for equipment, maybe you have a place you can sprint— a hill, a street, a driveway, a treadmill, a cycle, a bike— a bicycle, a bike, an indoor bike, whatever it is. If you have other ways that you can get some sprint intervals, go for it. You can add them to the end of of any workout, or you can make that your whole workout, whatever it is. These are things that we talk a lot about in the BodyFit Athletic Club. So if you're not here already, you want to join us there. Walk those feet in. Thank you so much for being here today, for working hard with me. Let's get one big deep breath in and out. You did it! That was your cardio core Tabata and sit workout. Great job, everybody!