25 Minute Cardio & Abs Tabata Workout - SCULPT #26

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your cardio and abs Tabata workout. This is day 26 of your sculpt challenge. In today's workout, we will be getting body weight exercises, alternating between cardio and some core work and doing it in your traditional Tabata format. So we'll get 20 seconds of work followed by 10 seconds of rest in four minute rounds. Of course, I will give you lots of options to work to your level. So, so make sure you listen to your body. You don't need any equipment for this workout, just some space to move. Are you ready? Let's do it. Okay, so let's start just marching or you can jog. Whatever feels good for you. Roll those shoulders rolls to the back and to the front. We're just gonna loosen up here, get the blood flowing, get the muscles warm. We're gonna get a dynamic warm up, but we're gonna keep it short. So if you need more, get it on your own. Big deep breath in and out. One more time. And out. And let's just do some arm swings up to the top. You can even add a little hinge of the hips just here to here. Loosening up, getting everything moving. And take those arms across, over and under to open it up. Movement prep as we get ready for this cardio and abs Tabata workout. And then just take it side to side in that little side lunge you can reach. Touch it down if you want. So cardio and abs Tabata, we're gonna try to keep your heart rate up the whole time. As always, I will give you different options depending on your fitness level and where you are. I always say I want you to be where you are today. If you showed up today, you are successful. So all that matters is that you are here and you are moving your body. But I want you to work to your own level and listen to your body. Challenge yourself, but be where you are today. Walk it in, tap and reach across. So tabata intervals. Traditional Tabata, 20 seconds on, followed by 10 seconds of rest. In four minute rounds. We're only going to have two moves in each round, so we'll just be alternating between the two. One will be a little more cardio based, but it will also engage your core. One will be a little more strength based or a little more core strength based, I should say. But it should also keep your heart rate up. So you see what we did there? We're gonna get cardio the whole time. We're gonna get abs the whole time. Bring it up to here. Cross them here. Yes. And then little stretches out in front. So we'll get one minute of a break in between the two. You can keep moving or you can take a real break. It's up to you. That's where I will preview your next circuit. All right, so go ahead, keep that step touch or those hamstrings. Watch me hear your first two moves. Going to do a little side step knee or a shuffle. Quick feet knee. You want to take it a little higher impact. You can drive it up. And then we're going to take it our core move. Our second move is going to be hands here, nice and tight. We're going to go elbow across, elbow in. We'll do it all on the right, then all on the left. Go ahead and stop your cardio. Get ready for that shuffle in that knee or that side step. You got 20 seconds. Ready? Here we go. So side, step, knee, that's your low impact option. Use whatever space you got. Or shuffle and knee. Shuffle and knee. Yes. Keep it going. You got five more seconds. Getting that heart rate up. Three, two, one, Relax. All right, so hands together, cores in tight. If you are pregnant or early postpartum or you think or know that you have diastasis recti, I want you to not twist too much. But here we go. All on one side. My right. Our next round, we'll get it all on the other side. So tight, tight. If you want to do a little more of a twist with it, and then what is going to engage that core even more is to push those hands together. Three, two, one. Shake it out. I know it doesn't feel like much, but that heart rate's gonna stay up and you're engaging that side. Back to that shuffle and that knee. Ready? Go. 20 seconds. Double step works, too. You can still get your heart rate up with that low impact, I promise. But if you want to really get that power you do, you be where you are today. 5, 4, 3, 2, 1. Catch your breath. All right, other side. So it's my left knee. Hands together, pushing in. I'm gonna go across. I'm gonna go in. Across and in. Here we go, across again. Not too much twist if you're in my preference post doctor group, but if you want, you can do especially on that across. Really bring it around. Three, two, one. Relax. We're halfway in. Let's do each one two more times. Shuffle and knee. Let's start this way. Here we go. Shuffle, knee, shuffle, knee. Either way, even if you're doing low impact, I Want you to really think power as you pull that knee in. Five seconds. Three, two, one. Catch your breath. One more time on the right. Right knee. One more time in the left for that core. Nice and strong. Push in. Crunch. Here we go. Across and knee. If you want, I want you to still think about that engagement, but you can pick up your pace just a bit, but still crunch, crunch, Push those hands together. We want it to be core. So not just here. I want you to really. In 3, 2, 1. One more time of each shuffle and knee. Other side. Finish it out. Here we go. Shuffle, knee, shuffle. Quick feet and low. And then high on that knee. So low on the step or the shuffle. Power it up on your knee. You get 10 seconds. Shuffle. Yes. Three, two, and one. Good. Other side. Really think about the engagement. Knit that core together. Zip it up. Here we go. Last 20. Here, here. So you can still keep that crunch. Across and in. Should still that one side. Hands up, pushing towards each other. 5, 4, 3, 2, 1. Shake it out. First circuit done. Quick step. You got one minute to breathe. If you want to keep that side step or that shuffle going, it's up to you. Otherwise, take a real break. But either way, watch me your next two moves. All right, so we're gonna tap it back or lunge it back. It's up to you. And at the same time, we're going to twist away from our body. If you're in my pre post doctor phase, I don't want you to twist. I just want you to tap back and lunge. But you can tap, twist, or lunge, twist. We really want to get the obliques. We're also going to take those hands up as a little bit extra. Then we're taking it down into your plank. Pre post doctor or anybody who needs to modify, I want you to be here. You're going to cross tap your shoulders as you lift those legs. Everybody else, we're gonna tap, tap, lift, lift. If you need to be on the knees, that works too. Go ahead and breathe for a second. We're starting in 5, 4. Tap it back or lunge and twist. Here we go. So tap here. Hands up or lunge up. I really want you to make sure you're turning your body. If that's safe for you to do, that feels okay. So we get Those obliques working. 3, 2, 1. Keep it going. Bring it down. 10 seconds to breathe into that plank again. Modification. If you're lifting that right hand, lift that left leg. Here we go. So modified, you're here. You're engaging the core. Everybody else, tap, tap, lift, lift. It's only 20 seconds, so try to stay up there if you can, but knees are fine, too, especially if that's appropriate for where you are. Three, two, one. Relax. So up and down on these. You got 10 seconds to do it. So take your time. Don't rush it. Lunge it back with that twist. Here we go. Lunge and twist. Up and up and up. I like to have my hands out in front. Kind of helps, but certainly you could be here, too. And up. 5, 4, 3, 2, 1. Bring it down slowly. Take your time. We're into that plank. Ready? Here go we. Here we go. Tap, tap, leg lift, leg lift. Tap, tap. You can also just hold the plank if you'd rather. Or again, modify. Opposite arm, opposite legs, little taps. Five seconds. Four, three, two, one. Relax. Halfway there. Two more of each. Can you get a little lower on the lunge? A little more twist, a little more power. Here we go. Down and up and up. 20 seconds. You got it. You can also jump it if you'd rather. Just want you to stay down and get that twist. 5, 4, 3, 2. And breathe. Take it down. Plank. Shoulder taps. Knit that core together. Zip it up, hips to ribs. Ready? Here we go. 20. Lift and lift. Tap, tap, lift and lift. Core is engaged. You got 10 to go. Lift up in the center. Three, two, one. Relax. Last round. Make it good. Lunge it down. Twist it. You can do this. Here we go. Lunge. Twisting up. Jump it if you want, huh? So if you're doing the jumping, land first. Twist up. 5, 4, 3, 2, 1. Relax. Last time down. Catch your breath. Are we ready? Last 20. Strong. Here we go. Modified opposite arm, opposite leg. Everybody else, tap, tap, lift, lift. Strong core up. You got this. 10 seconds to go. 3, 2, 1. Relax. Grab a quick sip. Second round down. We're so close. All right, you got a minute to breathe. You can tap it out or jog it out. You can get a real rest, or you can keep it going with those lunges. It's up to you either way. Watch me hear your next two moves. Kickboxing round. Even if you don't like kickboxing, don't worry. It's not about being coordinated. It's only 20 seconds. Cardio move. That will get your core. Obliques. Punch, punch, punch. Either side lift or side kick. Punch, punch, punch, kick, punch, punch, punch, kick. I'm going to give you some options to take it down. You. You don't like that kick, just do your punches, your jabs. That works too and then we're taking it all the way down. Pre post, Doctor, Anybody who needs to modify, I want you to sit up nice and tall. Punch high to low. Everybody else, if you can, we're going to take it back and either punch up with a crunch or punch up with a roll up. Go ahead and breathe. Get ready to start in five seconds. Three punches, one kick. Here we go. Punch, punch, punch, kick. So slowing it down. You can also just do a little lift. Yes. Or five to go. Last one. Breathe. Or just do your punches. Totally fine. All right, bring it down. If you need to modify, I want you to sit and engage, but not lean back. Punches up and down. Everybody else, here we go. 20 seconds. Either just with a little crunch and punch at the top. Slowly down. Bring it up. Punch, punch. Bring it up. Punch, punch. We're not going to get very many because I want you to take your time on the way down. Last one. And breathe. Bring it up. There you go. Back to those punches and that kick. Ready? Take off. 20 seconds. 1, 2, 3. 1, 2, 3. You can really step into that kick. I want you to pull that hip forward and then kick it. If you want to, just do your punches slower, fast. It's up to you. One, two, three. One more. And breathe. Take it down. I know it's a lot of up and down, but you can do it seated or all the way down. Whatever is right for you. Here we go. Just your crunch or all the way up? Yes. If you want one more challenge. Bring one leg up. Slowly down. Slowly down. Use that deep core. Last one. I know we went over time, but that's okay. All right, last round. Who's with me? Are we ready? Here we go. One, two, three. Not last round. We got one more, right? Sorry about that, guys. Breathe. Yes. Keep it going. Last one. Good. And breathe. Take it down. Seated or on your back? Take it here. Punch, punch, or all the way up. One more option. Slow. Now, I'll be editing this video and have to count, make sure if we got five, that's okay. Two, we just get a bonus last one. This is where if I were teaching a live class, you guys would tell me, like, no, that's the last one. Or you'd say, we got one more. Let's do one more either way. But I think I'm right here. Here we go. Punch, punch, punch. Knee or just your punches? Yes. One, two, three. One, two, three. Finish it out. All right, last one. Take it down. Here we go. Seated or down, you're just punching up while you engage that core or all the way down. Do you want that extra knee up? Knee up. Knee up. Yes. Five seconds. Make it good. Finish it out strong and relax. Good. All right, team, you can just grab a sip of water from here. You got one minute to breathe. So it's up to you if you want to take it to just some punches or even some uppers if you want to mix it up. Or you can breathe or jog it out. But watch me here. Everything is down on the mat for this last circuit. I'm gonna get give you modifications. So we're gonna do a plank press jack modification for my pre post doctor. You can, you can take it to regular jumping jacks standing. It's up to you. But everybody else down, down, up, up, Jack, down, down, Jack, up, up, Jack. Tapping it out is fine too. We want upper body, we want core, we want cardio. Then we're gonna finish it off with a dead bug. Modification is just going to be a bridge. Everybody else, we're gonna take it here. I'll give you some options. Go ahead. Down on your knees. Here we go. We're going down. And jack. We're taking it up. And jack. Going right, left, Jack, right, left, Jack, left, right, left, right. Keep it going. Again. Modified. You're just on your knees with little tap backs or you can be standing just jacks. Relax, breathe. All right. On your back. So pre post doctor, I want you to take it with that bridge or anybody who needs to modify bridge up. Here we go. Everybody else, dead bug. I want you to really pull that core in tight. Yes. There we go. If you want to lift the shoulders too. You got it. 5, 4, 3, 2. Relax. Bring it over. We're gonna stay down. I know this one's gonna be flipping back and forth. Ready? Here we go. Take it down and jack. Take it up and jack. Take it down and jack. Take it up. So again, think right, left, Jack, right, left, Jack, left, right, left, right. One more. Yes. Relax. Flip onto your back bridge. If you need to modify, lift it up slowly. Otherwise, let's take it here. Here we go. Down and up. Breathe. Little lift. Extend it out long. Another modification is just a little tap if that feels better for you. Breathe if you can. Yes. Pull everything in three, two, one. Halfway there. Two to go. I know this last one's tough because we get a little more upper body, but you can do it. Here we go. Down and jack. Up and jack or down. Tap it out and up. Tap it out or knees. You got it. Tap. 5, 4, 3, 2. And breathe. I know these four minute rounds go go by quick except when you're on the mat. That's what I think. Here we go. Modified bridge or dead bug. Finish it out strong. Pull everything in together. So deep core, big inhale, exhale, lift the shoulders if you want. And breathe. Yes. Three, two, one. Last round. Make it good again. If you want to just take regular old jumping jack standing, you can do that too. Here we go. Down, down, jack, up, up, jack, down, down. Can you get a little quicker using your upper body? Using your core, Using your cardio. Yes. Five, four, three, two and breathe. Last one of this circuit. Bring it in, bring it up. Dead bug, here we go. Or bridge and breathe and up if you want. Little cross, little cross. Three, two and one. Good. Relax. Bring it up. Let's get one last bonus move to finish it out strong. Here we go. Modification pre post. Doctor, I just want you to down and up. Little squat or squat jump. Everybody else, let's pop it back. Let's pop it in. Bring it up. Join me here. Let's go double. 40 seconds, take off. Here we go. Modified. You're just here or here if you don't want to take it all the way down. If you can, let's add that core. You don't have to go all the way down in the burpee unless you want to. Obviously, if you're pregnant, please don't do that. But if you want, you can take it all the way down or. Or just pop it back. Yes. 20 seconds to go. Obviously you can also walk it back. Walk it in. And up. 10. Make it good. 5, 4, 3, 2, 1. Relax. Tap it out. You did it, team. Breathe. Quick sip of water. Cardio and abs. I know it's a lot of back and forth, but hopefully tap it out. Breathe. It gets you not thinking about the other. That heart rate stays up. It's interval training. It's hit training. High intensity on the cardio. Bring it down a little bit with the abs, but we're moving so quickly between the two that your heart rate stays up the whole time. Take it out here. Roll those shoulders. Yes. And then take it here. Just a little standing cat to cow. Round up through your back. Roll it through. Yes. One foot forward. Little hamstring stretch. Lean back. Pull the toe towards your hands. Here, here. Make sure you check out the links in the description below. 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Check out my playlist for more. You did it. One big deep breath in. Thank you for showing up and moving with me. Getting our heart pumping, getting our core working. You did it. That was your cardio and abs Tabata workout. Great job everybody.