25 Minute Cardio Barre HIIT Workout - SCULPT #16

Hey everybody, I'm Amy from Bodyfit by Amy and this is your cardio bar hiit workout. This is day 16 of your sculpt challenge. In today's workout, we're going to keep it body weight only using cardio bar and pilates inspired moves to get some mobility and flexibility, but also get your heart pumping with some hits. We'll work on a little sculpting and strengthening as well. I will give you lots of options if you want to keep it more on the active recovery, low impact side, or if you want to take it up a notch with some hit. You don't need anything for this workout, just some space to move. Are you ready? Let's do it. Let's get started with just a quick warm up. This is an active recovery workout. We're going to get cardio, we're going to get strength, but also we'll get some mobility. So we're not going to do a long warm up because we're going to get the mobility work and the flexibility work within this workout. We're going to keep it short at 25 minutes. So of course if you need a little more of a warm up, please get it on your own. Otherwise let's just start moving and rolling those shoulders one at a time. Right through here you can add a little opening of the hips, a little roll right through here. You can have shoes on or off for this workout. Whatever feels best for you and where you are today. You know what I always say with all my workouts, be where you are today. So work to your level. I want you to be challeng but in a way that's good for you. If you need more mobility or flexibility from this workout, keep it low impact. I'm going to give you that option because we're going to build as we go. Let's take it flat back down and round it up. If you want more of that strength, you'll have those options too. And if you want more of that cardio, that's where the hit comes in. So here's how it's going to work. We're gonna have three rounds of 30 seconds. Some will have an extra round depending on right side, left side, and then a quick 30 second breather will have you keep you moving, moving. Let's take it here. Roll those shoulders. First one will be our mobility round. So that's where we take it a little slower. We get things open and warm and ready to move. Let's walk it in right here. I just want standing cat cow round through your back, right through here. Then your second round, we're adding some cardio. That third round of 30 seconds, we're adding some hips. Sometimes that will be a little bit of impact. Round it up right through here. And let's just reach across right through here. That third round of hit sometimes will add higher impact. You can always keep it low impact, or sometimes it's just going to increase that intensity. You always have the option to stick with level one or level two, that mobility or that cardio. So I think you're gonna like it. Choose your own adventure. If you want more active recovery mobility, stick with level one. If you want to add that cardio and strength level two or level three, let's go ahead. Just do little taps here to here and then some reaches, right? So we're gonna come back to this little tap in between. When we have those, that quick breather in between our circuits, we'll come back right through here. If you need water, grab water, I'll give you some times to do that. You can add that little reach, or you can just tap it off. So we're gonna start just with some alternating knees. We're gonna start here for 30 seconds. Then we're gonna go side knee, one side. Then we'll add some hip, picking it up. Then we'll go back to alternating. We'll go the other side. Your first round is a little bit longer. We're gonna keep it all together, but let's start right here. 30 seconds, alternating. So this is mobility. I want you to think big arms, palms up, Knees are open, so we're getting that mobility. If you can't get the knees that high, you can take it right here. Core is working, but again, that rotation through the spine. This is more mobility, but you're gonna feel that heart rate. Get up right, right through here. Three, two. Let's take it right knee only. So take it here, Pull it in, reach it over, pull it in, reach it over. So this is cardio, but we're getting some strength in that core. If you need balance, right here. You can hold it here. This leg is slightly bent. It's working. It's taking the weight. Zip up in that core. Big reach if you can. You don't have to get the elbow all the way to the knee. If you can, you'll get upper, lower hip and core. Five more seconds here. Then if you want to take it hit, we're gonna power it up right here. Here we go. You have a few options here. You can add a little jump. If that Feels good for where you are today. Or you can just add some intensity in a way that's good for you. I feel that in my heart rate, even without jumping again, if you need some balance. Grab some balance right here. Yes. Take it up. Five seconds to go. Then we're back to those alternating knees. Three, two, one. Take it up, take it up. So we're back to here again. Normally, it's just going to be those three rounds, and then you get a breather. But since we're getting right side, left side, full rounds through here. We're taking it here. If you want, you can rotate it here, get a little more of that spinal mobility. Keep it here with mobility if you want, or we're going to take it with that other side. You'll notice all those things you felt when we isolate, not just the hip and the oblique. Take it right here. Here we go. You're also feeling this leg because it's taking the weight. Core is engaged this arm and this arm, because this one's staying out, this one's moving through. So everything is working for strengthening, for sculpting. But that heart rate's getting up, too. Balance, if you need it. Don't forget about that core. Stay lifted. We're here in five seconds. We're taking it. Hit. Then we get that breather. 3, 2, 1. Pick it up if you want. So a little higher intensity, a little higher speed. You can add that jump if you want. Again, it's up to you and what you need for where you are today. Remember what I always say. You showed up today. You are successful. That is all that matters, is that you are here. 10 seconds of hit. Breathe. 3, 2, 1. Little taps right here. So now we're back to here. This is where you get that. Time to bring that heart rate down. But if you can, we're going to keep it moving. It's up to you. If you need a real breather, you just take it right here. Settle your breath and watch me. Next, we're gonna take it to a plie. So a plie right here. We're gonna reach it over, take it out, reach it over. That's our mobility. We'll add a little step out to the right, step out to the left. We'll add a little jump as we go. Join me here. 3, 2, 1. So plie. Big reach. Plie, big reach. So down and tap. You can bring that tap. Heel, heel up. You can tap that foot like so. Breathe. Or just keep it on the ground. Big stretch. Again, it's mobility So I really want you to get the stretch out of it. Open up the hips, get low. Obviously, we're getting strength, glutes and legs. Here we go. One side. We're gonna step it out, slide it in, step it out, slide it in. So we're gonna get 30 seconds, right? 30 seconds left. Again. If you can keep this arm out, go for it. If you need to bring it down, that works too. If you want a little extra, bring it up. Bring it up. Out and in. Yes, you can. Don't worry about what it looks like. Let's get same thing. Other side. Here we go. Out. Pull it in. I want you to think most about squeezing up and in through the inner thighs and glutes, but wrapping in that core. Big step out, all the way through. Think about a circle with the arms. And again, reminder. I don't expect you to look like a dancer. I know I don't. It's more about getting those big open moves that we get in bar and in Pilates to get mobility with that strength. Watch me. Here. You're gonna go here. Little jump. Bring it up. Join me. Little jump if you want. Otherwise, here, pulse, big arms, jump. It's every other one, right? Jump. Don't forget about again. Doesn't matter. Yes. I don't know where my jump is, but I'm getting it in. I'm feeling those legs. Last one. Dab it out. Right here. Good work, team. All right, so here we're gonna take it alternating our step. We're gonna reach out right through here. Then we're gonna take it all on one side. We're gonna drive up through that knee. Then we're gonna add a little knee hop. We'll do the same thing, both sides. We'll start with alternating. On the alternating, I want you to turn your body, open up the hip. Mobility. Here we go. Reach. Step back. Back to center. Reach back to center. You can bring those arms up if that gives you a little bit more of that flexibility. Again, opening up through the knees and the hips. Turn your body right. What? There we go. Reach. Here. It's another one. We're gonna go right side, left side. We're gonna mix it up. Good. Breathe. Hold it on this side. We're bringing the knee up. Take it back. Knee up. Take it back. So it's cardio. One arm up. Warm. Arm back. Breathe. And down. Bring that knee up. Contracting in that core. Take those arms and breathe. So with the straight knee, we're just going forward and back with the arms. Not to the side like we did, but let's add a little jump if you want. All in one side. Little leg burn, core wrapped cardio. Here we go. And breathe, and breathe. Up to you. You can also. Just keep it here. You can also pick up your pace. If that's a way for you to add intensity. It's up to you. And breathe. Yes. Up. Nice and low. You don't have to get low in a lunge unless you want to breathe. Yes. Up. There we go. 3, 2, 1. Back to center. Reach. Bring it up. Reach, Bring it up. So turn your body. You're back to that mobility. This is like that first round where we did back to back. Then right side, left side, Right, Breathe. To the side. To the side. Yes, you can get ready. We're going to turn it on that other side in three, two, one. Take it here. Here we go. Yes. And back. No. Yeah. Breathe all the way through. Drive it up. And arms can be whatever you want. You don't have to have dancer arms. You can make them nice and tight to get those shoulders working and your back working up to you. See, I keep forgetting which way my arms are going. It does not, does not matter as long as you're moving and your heart is pumping. Here we go. Add a little jump. Breathe. I know everybody thinks you have to be coordinated or you have to know choreography. That is not what it's about. Especially here at Bodyfit by Amy. We want you moving. We want you strengthening, you want. We want you getting stronger, healthier, more stamina. Reaching your goals. That is what it's about at the end of the day. Just keep moving, tap it out. Let's grab a sip of water. We're almost at that halfway point. Little taps right here. Quick sip. All right, we're gonna take it with a little curtsy. Lunge and reach again. It's another one. That is a right side, left side. So we're going to start curtsy. Reach it out, Arms up. Reach it out. Then we'll go right side, Then we'll go left side, alternating. Here we go. Reach, reach. So you're getting low. Reach those arms up. You decide if you want to just make it a tap back. It's mobility. This is your first round, right? Strong arms. If you want, you can get low. You can even go here. Up to you or just reach. Yes. And out. I know my arms are feeling it more than I thought they would. Let's go right here. We're going down. Tap it out, take it down, tap it out. All on one side and reach. Curtsy. See? Tap. Don't worry about what it looks like. I don't care. Breathe. Yes, you can. And up. Yes. One more. Other side. Right here. Take it down, tap it out. Take it low, tap it out. Feel that heart rate, right? We're not getting high impact, but that heart rate is pumping. I think people are often surprised with something like bar that they feel their heart rate as much as they do. It's because we're engaging so many muscles, because we are working hard, right? What we're going to take this into for our hit round is gonna look a lot like your skater. Watch me. It's up to you if you want to make it a little more dance, right, or if you want to get low in that skater you pick, you can be a dancer, you can be at boot camp, you can be a speed skater. Whatever you need for these last few seconds, keep it going. Breathe. Little quicker for 3, 2, 1. Tap it out right here. I know, right? Catch your breath and breathe. Little taps. Reach, reach. We're going to switch gears. A little bit of upper body, right? We got some lower on that. We're still going to keep it working, but we're going to tap it back. So watch me here. We're gonna go biceps, triceps. Biceps, triceps. I want big stretch for mobility. Then we're gonna go quick, quick. And then we're gonna add a little bit of a jump right here, one side. Here we go. Biceps, triceps, up and squeeze. And up. I want those arms big to the back. If you want, take them up and back. Keep them big right here to get mobility, shoulder mobility, especially. Breathe up. Let's pick up our pace. Up, breathe. Looks like this. In, out. I know. With that knee again, right? Yes, you can. In, out. Turn the palms up. Turn the palms to the back. Breathe. What we're gonna get when we take a hit is we're going to do a little lift to the back and we're going to do biceps to the front. I'm going to show you. You keep going right there, but here's what we got right through here. Let's get it done. Three, two, one. Hit. Glute squeeze. Biceps only. I know I said we're switching gears to arms, but we're feeling the back leg and the front leg, right? Pull it up, pull it up. Right? Yes. Breathe. Ha. You can do it, team. Pull them up and in for 5, 4, 3, 2. Let's go right into it. Other side. Push it back, push it up. Big arms. Push it back. Push it up. Big stretch and up mobility, right? Also, think about opening up the hip, right? Right through here. Thumbs to the back. Reach it up high. We're gonna get those isolations in just a minute. Here we go. Out and in. Breathe up. Quick ones. Here we go. Up, back, up, back. Watch my hands. So you can probably guess when we take a hit in just a few seconds, we're gonna push back with those triceps. Push up with that other leg, right? So we got basically three minutes straight of biceps, triceps, while we get that front leg working. Right through here. Yes, you can. Three, two, one. Here we go. Lift it up. Elbows up. Point to the back. You can point this back toe if you want. Lift, lift, lift. Core is engaged the entire time. Push from those elbows for those triceps. Fifteen seconds before we tap it out. Right here. Yes, you can. Good burn for five, four, three, two. Right, shake them out. Let's go. Right here. You can reach it over, too, if you want, but I know that's a lot. Right? Here's what we got, team. We're gonna go into a side step. We're gonna reach the arms, back, reach them up similar to what we just did, But I want big stuff scoops. Then we'll go with a little side shuffle. Then we'll add a little hop to it. Join me right here. Side lunge. Reach back, scoop it up, reach back, scoop it up, reach. You decide how low you want to get. If you're feeling it too much in those legs, just think hip open, Big reach, hip open. If you can get low. And breathe. And breathe. Yes. Here, let's add some cardio. Breathe, little shuffle. And up. Yes, you can. I know. Yes. It already feels like our hip version, right? Breathe. Am I doing it right? Who knows? Who cares? We're gonna get it all on one side, side lunge, and knee. Scoop it through. 3, 2, 1. Watch me. Bring it up, bring it up. Little jump if you want. Arms can be whatever you want them to be. You can just go up and back. You can do a little dancer. Arms if you want. Totally up to you. All on this side. Then we get that other side. We are so close. Breathe can be here or here if you want. More athletic. 3, 2, 1. Other side. Take it down. Knee up. Take it down and back. Yeah. Hinge it forward. Right? So we really get that stretch. Looks like this. Then get that power. So you power from this leg, then you power up this leg. Double power, left to right. I know. I'm feeling it too. Again. Leave me a Comment Let me know if this was more challenging for cardio than you expected it to be. It is for me. Three, two, one, team. All right, one last quick sip of water. We're going down on the mat. This is your last thing, I promise. Then we get a good stretch. We're gonna take it with a plank. If the plank is not right for you, I want you to keep it standing. You can go knees across. You can power it up to here. All right. And then standing mountain climber, if you can join me right here, we're gonna take it through a little pigeon style stretch. Take it back, join me in that high plank. Three, two, one, pigeon, take it back. You can just bring the knee in across, get that stretch. Or you can actually lean into it if you want that little breather for your wrist right here. Or if you need more of that hip stretch like I do right here. Right? Take it down and up. So we're going to take it slow bringing those knees in for cardio, but also core. Join me in three, two, one. Here we go. Knees in, knees in. Breathe and breathe. Knees are coming to your chest. If you're standing, you can go up, but think about bringing them in. We're gonna cross them when we run it in.15 seconds, then that is it. Team. Team. We are so close. Finish it strong. Knees in. Tuck that pelvis. Really get that core working hard. Can you run it with me for 30 seconds? Here we go. Knees to your chest. You got a team. I know this is active recovery, so if you need that tap, keep it there. Feel that core burn. I know shoulders are burning too. Probably that lower body as well. But stick with me for 10 more seconds because then we're breathing. Keep it moving for 5, 4, 3, 2, and breathe. Stretch it back. Nice work, team. Can you sit back into that child's pose? I am pouring so sweat. I don't know about you, but sit back right here. Breathe. Shoulder to shoulder. Come up on all fours. Roll through. Cat, cow, again, round, through that back. I hope that you're feeling energized, but also tired. I know sounds counterintuitive. I hope you're feeling like you got that good muscle, muscle burn, but also that good muscle stretch. I hope you feel your strength, that you were able to really step into your power. Let's take it right here. Step it nice and wide right through here. I want you to hold it here. If you can sweat, sit side to side. That's not right for you. Take it a little higher, but if you can, right through here. And then walk your feet in and pedal those feet. You are strong. You are powerful. You are capable. I want you to never forget that. Roll it up slowly. Reach those hands to the back. Little taps. Feels good, right? Feel strong. Fit. Powerful. Like you pushed yourself in new ways again. Maybe you're like me and you don't do a ton of bar or Pilates work. It's always challenging in different ways, right? We isolate a lot of those smaller muscles. Other side, roll those shoulders. So let's just tap and pull it through a lot of those smaller muscles. We get our heart rates up in different ways. Always challenging and always good to challenge our bodies in new and different ways. Even if you think you don't love bar, just give it a chance. It's just 25 minutes, right? Little hamstring stretch right through here. Lean into it. Make sure you check out all the links in the description below. Join us in the Body Fit Athletic Club if you want to take it to the to the next level and have access to me and a dietitian and so much more. That's where you want to be. Make sure you're on my mailing list so you get your free weekly and monthly workout calendars. And of course, don't forget to like this video. Leave me a comment and subscribe. Let's get one big, deep breath in. Thank you so much for hitting it hard with me today. You did it. That was your cardio bar. Hit workout. Great job, everybody.