22: Cardio Tabata Sweat | 25 Minute Heart Pumping Workout - NO Equipment needed!

Hey everybody, I'm Amy from Bodyfit by Amy. And this is your cardio Tabata sweat workout. This is an all body weight heart pumping cardio workout where we'll work in Tabata intervals, 20 seconds of work followed by 10 seconds of rest in four minute rounds. Of course, I'm going to give you lots of different options including high and low impact so you can work to your fitness level. Are you ready? Let's do it. Go ahead and start moving your body. We're marching right here. We're going to get a very quick, dynamic warm up with the main goal of getting the blood flowing, getting our bodies warm and ready to move today. Let's roll those shoulders. But this is a short workout. I'm really excited about this workout, you guys, because we are getting it done in 25 minutes. We only have four Tabata rounds and each of those rounds only has two exercises. Here is the kick. Let's roll those hips. Right through here is we're going to alternate. We're going to have four of the same exercise in a row and then the second four. But we'll alternate between a back to basics and a sweat round. So we've done something similar. If you've done some of my workouts before, sit to the side with that hip roll right here, opening up the hips. We've done this before where especially in our cardio, we're working in zones. So maybe a little lower impact. Higher impact or lower intensity? Higher intensity. That way we get a little recover between. But you're gonna see that heart rate is gonna stay up. Let's tap it back right here. But that way on those sweat rounds, which will be every other one, you can really go for it. You can hit those 20 seconds hard. Remember, you can do anything for 20 seconds. Let's tap it back right here. If you want, you can hold it here if you're able. Drop it down, reach it up. And we're gonna reach through as we drop that knee. Little rotation, hip opener right through here. So of course you can always just keep everything with that. Back to basics. Bring it up right here. A little hamstring stretch. Turn it to that other side again. You can take it right here. Make sure you're nice and wide. Or if you're able, drop it down, reach it up. Let's rotate through. It is all up to you. This is your workout. You're gonna hear me say, be where you are today. You do you so find the place that is challenging enough for where you are today, but also within Your fitness level. All right? Don't want anybody pushing themselves to the point of feeling like you're out of your own fitness level. I want you to feel successful for being here today. Because if you showed up today, you are already succeeding. All right, let's take it right here. Tap out and reach. All right, team, so your very first chabad. It's going to be a four minute round. And again we will have two moves that we're gonna take for 20 seconds, followed by 10 seconds of rest. Little hamstrings here. You guys keep these hamstrings and watch me here. Your first move, we're taking it to a little side shuffle. Just like this, nice and easy. You can double step it or you can add a little jump. Our sweat round, Every other one is a little quick shuffle. You can add a little punch if you want. Then we're taking it to slams side to side. Then we'll add a little squat in between. All right, get ready. We're starting with that side shuffle. We got four rounds. Every other one is sweat. Catch your breath. 20 seconds. Side shuffle in three, two, one. Here we go. So I'm just doing a little light step in between. Little shuffle step. You can also just do double step again. If that is challenging enough for where you are today, that is. Okay, you do you. Five seconds. Three, two, one. Breathe for 10. In those 10 seconds, you can keep it moving or you can take a real breather. All right, quick feet. Whatever it is for you, if it's this little shuffle or if you're just picking up the pace. Let's do it. Here we go. So you have lots of options for that sweat round. It does not mean that you have to do exactly what I'm doing or that you have to go higher impact. You can do a little reach if you want, or a little punch. Yes. Three, two, one, breathe. Now one more of each regular. Back to basics and then sweat. So double step or a little hop step and then sweat round. Here we go. So what you're going to tell, especially as we get further on in those circuits, that this is like your recovery round. This is like your zone 2 or that green zone cardio conditioning and then those hit intervals on your sweat route. I know some of us like to really go for it. Breathe on everything, but allow yourself that other round. So when you get to this one, you can give it all you got. Are we ready? Sweat round, shuffle. How do you up the intensity again? Maybe you're here, you're keeping it low impact, but you're adding more arms. You do you? Yes, team. Five, four, three, two, breathe. We're staying within the circuit. We got another move. It's a slam. There's that heart rate, right? So we're gonna go side to side. Side to side. Imagine you're slamming medicine ball. Here we go. Right here. You can just step it. Or a little bit more power as you slam down and tap out. 5, 4, 3, 2, 1. This slam, we're going to take a center. You can add a little squat jump if you want, or slam and bring it up. Here we go. Slam, center and up. It's not just a squat jump or a power squat. You're slamming. Get that power. Use that core. 10 seconds, right, so we have Rainbow Slam. 3, 2, 1. Then we have Power Squat Slam in the middle three. There it is, team, right? All right. Rainbow slam. Side to side. One more beach. Then we get water. Here we go. And I say that, guys. But you can, of course, get water whenever you need. Get pause whenever you need. Power. Power. It's not just arm side to side. It's a slam. It's a slam. Use that core, use those arms. Three, two, one. And breathe. All right, now we got that squat slam. So slam it down hard. It's as if you're picking up the medicine ball. Little jump slam. Here we go again. You don't have to do the jump. You can just power up on the toes. You don't have to get as low in the squat. You do. You get that heart rate up and go for it in these last five, cuz you got a breather in. 3, 2, 1. Catch your breath. Grab some water, team. Cheers, y'. All. Yes. There it is again. That first circuit. We're usually climbing that heart rate. Grab that water and then if you want to keep your feet moving, shake it out. Watch me for your circuit two. Our next two moves. All right, we're gonna take it to a long jump. I'm gonna turn to the side. You can do a big step, long jump and walk it back. Or you can do a little jump, long jump, walk it back. When we take it to our sweat round, power jump, quick feet back. All right. Or walk it back. Whatever is best for you. Then we got double right on the knee. We're doing a knee and twist to get that core and then our power knee. You can power it up straight or you can power it up, twist. Then same thing. Other side. All right, Catch your breath. Starting with that long jump again, you can do a step squat, walk it back, or jump walk it back. Starting in three, two, one. Walk, walk, walk. Now, if you're getting the walk, I want you to get low, get that power. We won't get very many, and that's okay, but we're walking back. Recover, recover, recover. Right? So it's kind of like our own little hit and walk right here. And walk, breathe. Nothing wrong with stepping into it and getting low. Do not worry. You do not have to jump unless it's right feet. Let's quick feed it back. Here we go. Quick, quick, quick, quick, quick, quick. Power back, right. Or a big step. Low. Quick feet here. You can do low impact quick feet as well. 5, 4, 3, 2, 1. Two more. One more of each. I'm gonna turn this way. Why not? All right. Long jump. Walk it back. Here we go. Walk, walk. Get some power. We just watched the Olympics, so even if you're stepping it, you're getting power. Yes, team. Walk, walk, walk. One more. Walk, walk, walk. Breathe. All right, here we go. This is it for this move. Power. Long jump with or without the jump, and then quick feet back. Here we go. Quick feet. Get low if you can. I know those legs might be feeling it. We're gonna get some upper and some lower today, but make sure you do what's best for you. Get low if you can. One more. Yes. And breathe. All right, we're staying within this. Here's what we got. Team. To the right. I know. Heart rate is up. Twist. You don't have to go super fast with it. We really want the core. We want power. Arms twist. And up in three, two, one. Here we go. Twist. You can keep it a little lower and slower if you need to, or you're here. You're still grounded. Working on that core. Twist, twist. Working on those arms. Strong arms. Yes, you can. Three, two, one. We're gonna stay on this side. See what we're doing here? A little leg burn, but you can do it. You're gonna power it up. If you can get the twist, keep the twist. Otherwise, power up with or without a jump. Here we go. You can add a little jump at the top, but even if you're not jumping, even if you're not bringing that knee very high or super fast, add the power. 5, 4, 3, 2. Breathe. I know. Little leg burn. Same thing over here. I told you this workout was gonna go fast. We got a twist and a knee. We got a power knee. Three, two, one. Slow it down. Twist. Think about that core rotation if twisting is right for you. Otherwise, keep it center. That works too. Strong arms. I'M not just filling my arms tight. Twist, twist. Slice it down. Yes, you can. Last one. All right, team, this is it. Power it up. Whatever that power knee is for you. With or without the twist, with or without the jump, this is it. Go for it. Here we go. I want you to find that high intensity interval, whatever that is for you. Or here. Arms high, knee driving in. Power it up. You got five seconds to go. Give it to me for four. Three, two. And breathe. Halfway there, team. Didn't that go fast? I know it wasn't easy, but moving quickly. Here we go. Grab some water right here. Catch your breath. Tap everything out, shake everything out. All right, team, so this time I'm gonna give you the option to take some things to the ground to add a little extra core. It is totally optional. You can keep this up, all standing if you want, or you can add it in. So standing, low impact version of a, of a pop back, we're going to touch it down. Reach, reach if you want, in our sweat round. Touch it down, pop it back, pop it up. If that's not right for you, you can go here. Reach, reach up your intensity. Then we're taking it to a standing knee cross and then a mountain climber on the mat. All right, get ready. Touchdown. T1. Tap, tap. Get low, get low. Drive it up, drive it back again. I know those legs are tired, so if you just want to tap it down, don't worry too much about sitting low in that squat and relax, all right? You can keep just that or if you want to pop it back, or if you want to up that intensity, you can add a little jump on your switch. Here we go. Pop it down, pop it back in. And up, down, back. You can also do a low impact of the pop back. Walk it back, walk it in. And here or down. Switch, Switch. Yes, you can. Three, two, one. Little burn, right? All right, team, here we go. One more of each. Touch it down, tap it back, then sweat round. Here we go. See, this is where we need that zone two, right? Because we're feeling that heart rate from that pop back. This is what I mean by when we mix these things up, then we can really get a true hit interval because we get more recovery. It's active recovery, right? One more and breathe. But when we're not going as hard for that first round, we can really go for it on this next one. So let's do it. Last 20 seconds with that pop back or whatever your sweat version is. Here we go. And up. Remember, you can walk it back Walk it in here or here? Switch, switch, switch. Yes. One more. Breathe. I know. All right, next two. Next one. But two versions. Standing cross, climber, standing knee, cross, cross, cross. All right, again, thinking about the core. Then we take it. Climber on the mat or standing. Three, two, one, one. Here we go. Think about that core. You can even keep it lower. Maybe this is a better option for you. If you can rotate in the torso, twist. Strong arms. Arms and abs. 3, 2, 1. You can keep just that and add a higher impact sweat version. Or join me here. Tap it in or run it in. Here we go. Yes, team. You can keep it moving. Stay lifted in that core, wherever you are. You're not holding your breath, you're breathing through it. But core for three, two, breathe. I know. One more of each, then this round is done. We are so close to team. Here we go. Hands behind the head. Standing cross. Here we go. You can take it slow and low, or you can bring it up a little, but I still want that core to be the focus. Strong arms, strong abs. We got the high cardio coming in your second round. 3, 2, 1. Yes. Team, are we ready? Let's take it down or keep it up. Swap round. Last one. Go for it. I want to see some power wherever you are. And, yes, I can see you through this camera. Remember, I'm always watching. I love when you guys tell me you hear my voice in your head. Engage your core. Stay lifted. Push through. Yes, you can. Three, two, one. All right, guys, last one is not so bad. Grab some water. Cheers, y'. All. I'm gonna say that it's not so bad, but I put that third. One third. Because I felt like that was the hardest thing. One, this one. We're going to keep it up top. Watch me. Here we got regular jacks. You can do low impact or here. Then we add two jacks. Low impact or high. Two lunges. You can jump it or you can lunge it or tap back. Then we're taking it. Side lunge, right. Side lunge, blast off with the jump. Side lunge, left, blast off. That is it, team. Let's finish it strong, starting with our jacks. So again, low impact or high or anything in between. Sweat round, we add some lunges or tap backs. 3, 2, 1. Let's do it nice and light. Remember, this is our green zone. Nothing too crazy. And again, I want good form. So strong arms, even if you're tapping it out right here. Right light on those toes. Core engaged. Three, two, and breathe. Now we add one, one and one. Sorry. One, two, one, two. Here we go. Three, two, one, Two jacks, two lunges or low impact. Tap back or low impact lunge. You do you what is right for where you are today. And remember, we got two more rounds of this. One. One. Jacks. Three, two, one. Yes. One more beach last one. Side lunge. And black one. Super easy, super fun. Here we go with our jacks. Three, two, one. Maybe you're like me. Maybe you're feeling the need to keep it low impact. That is okay again. That is why we do this. So you can. You can keep the cardio going, you can keep that Tabata round, but I can save a little gas for that sweat round. Really go for it. Three, two, breathe. All right. Because I didn't go all out, now I'm going to two jacks, two lunges, or tap backs, whatever that looks like for you. Let's do it. Jacks, lunge, lunge. Jax. Yes, you can. Hup, hup, boom, boom. You can get low with it or keep it a little higher. Up to you. Tap, tap, and breathe. All right, team, catch your breath. I know. I'm feeling that high zone. Side lunge. We're stepping into it. Step out of it so we get that lateral movement. You don't have to get super low unless you want to. Then we add a little knee for blast off. Here we go. Step in and out again. If you want to keep it higher, maybe that's where you are right now. Maybe that's what your legs are feeling. Or get low for the mobility. Get low. I like to pump my arms. Yes. Three, two, one. All right, here's all we're adding, team. Same side, drive it up. So either drive that knee to your chest or a little pop up. Here we go. Sweat. You don't have to get super low, but drive it up to the ceiling. Power. Push out of this one. Push out of this one. Yes, you can. Three, two, one. Oh, man. One more of each team. I know, I'm feeling it too. Let's make it good. Side lunge. Here we go. This is always the one I feel a little slow on, right? And that's okay because I'm gonna go for it on that blast off, right? Yes. Breathe. All right, this is it. Side lunge. Blast off. Push out of the hip. Push out of this one. Get low, get high, get power. Sweat round into the hip. Push out of that top one. Drive the knee to the chest. Even if you're not jumping, drive it up with those arms. Power. Yes, you can. Three, two, one. Yes. Team. Oh, man. Guess what? That is it. No bonus movement, nothing crazy. No bonus circuit. Catch your breath. How's that? Hurry. Did you feel it? Grab some water. Yes. Team. I know if you're like me, it's a little hard to get in the mindset of alternating your intensities, alternating your zones. We often feel like if we're working, we got to be going as hard as we can, as fast as we can the entire time. But that exhausts your body and that kind of keeps you in this mid stage right now, when we can have those highs and lows, when our body knows it gets that recovery one, your brain is more prepared for those high intensity intervals. Your heart rate is more prepared and can go up and down. And we stimulate those systems, especially as we've been talking about in the BodyFit Athletic Club, if you're in a bit of a hormonal shift for whatever reason, for many of us, that's perimenopause or menopause or post, or maybe postpartum, all those things. When we can't rely on our hormones to stimulate our systems to see those results, whether that's building muscle or endurance or fat loss, whatever it is, we have to create, create them, right? And that's a lot of these peaks and valleys, highs and lows, right? It's not steady state. It's not doing everything the same. It's mixing it up, it's going heavy, it's getting those high intensity, but it's not overdoing it, right? That's why this workout is 25 minutes and not 45. Right through here. Shake those arms. Let me know in the comments how you feel after this. Did you feel like you. You were able to go a little harder? I don't want you guys to get too into the numbers, but sometimes it's nice to compare this type of a workout, or better yet, a strength workout where we really get that heart rate up and see how that compares to maybe a long run or a long cycle ride or something different. You may see more of those changes. You may see more of those changes in your body, but also in your fitness. Reach back behind. Grab them if you can. Leave me a comment. Leave me a like, don't forget to subscribe to the YouTube channel if you can. One hand on the wall or fingertips to the back. Get a little quad stretch. If you can't get it up that high, just tilt it forward. So let me know how you're feeling. And of course, check out all the links in the description. Download the Bodyfit by Amy App and join us in the Bodyfit Athletic Club. If you're not there already, that's where you get all the extras, all the nutrition, all that I guidance and support directly from me and our Body Fit dietitian. Live streams, recipes, nutrition plans. So much more. Join us there and don't forget to come back for more. Thank you so much for joining me today. Let's get one big deep breath in and out. You did it. That was your cardio. Tabata sweat workout. Great job, everybody.