25 Minute Cardio Party Workout - SHRED #20

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your cardio party workout. This is day 20 of your shred challenge. Today's workout is exactly like it sounds. We're gonna get a cardio party. We're gonna start with a cardio based move using just body weight. And then I will give you the option to take it party style, adding a little bit of dance, a little bit of fun. Of course, you will have options to work to your level and your comfort level. The goal of today, to move and have fun. You don't need any equipment for this workout, just some space to move. Are you ready? Let's do it. Okay, let's start. Just getting warmed up. You can march or jog. Let's just shake everything out. Get loose and ready to move. Once you just take a minute as you're moving, roll those shoulders. Let everything go from the day or the week or the month, whatever it is that you carrying on to that is causing you stress that you're holding on to, let it go. We are here to move. We are here to feel good. And we're gonna leave feeling better than we started. Let's roll those shoulders. This is cardio party. So as you know, I have a lot of different cardio workouts on this channel. Some boxing, some cardio conditioning, some cardio core, some cardio with weights. And I thought, what can we do that would be fun? So here's what we got. We have eight moves and eight moves only. I think it's eight. Let me double check. Yes, eight, but really seven because one is right and left. Let's step it out right here. So we're gonna go through three times, but every time we get a little bit shorter. And here is the kicker. Here's what's fun about it. I'm gonna give you a traditional cardio move. Maybe not even so traditional, but a cardio move I might put in a workout, and then I'm gonna give you the option to take it party. What that means is that let's go flat back down and round it up. Take it flat and round it up. What that means is I'm going to give you an option to make it feel a little bit more like a dance move. Let's hold it here. Roll those shoulders if you want. It certainly is optional, but you have permission to make it even more fun than our regular workouts are. Right? So it can be cardio, it can be a party dance move. It is whatever you need it to be. Let's tap and Reach across to get through this work workout. So whatever you feel most comfortable with, whatever you're gonna have the most fun with and is going to keep your energy up. So lots of options. And of course, within that, I will give you options that are lower impact or higher impact if you want to progress. Nothing crazy today, I promise, but we're gonna have fun with it. First round, we got 40 seconds of work, followed by 20 seconds of rest. In that 20 seconds, I will talk you through what's coming up next. Second round, 30 seconds of rest. No, 30 seconds of work, followed by 15 seconds of rest. So a little bit shorter with both. Last round, lightning round, 20 seconds of work followed by 10. Only 10 seconds of rest. So we're gonna have a good time with it. I want you to take it to a little step touch. So keep your eye on the clock if you want. Otherwise, don't worry about it. I will give you options. Starting with this move. We're gonn just with your side step here to here. If you want, you can make it a little more of a slide. It is up to you, so get excited. Starting in 3, 2, 1. Side step. So so many options with this traditional side step. Moving laterally, which is good for us. You can make it more of a hop if you want a little higher impact. You can make it a little more of a squat if you want a little more legs or take it party slide. Yes, you can. And this sl can be whatever you want. You can take it here. Yes. Don't be afraid to get silly with it because we are just here to get our hearts pumping. Have fun. You got 5, 4, 3, 2, 1, and breathe. 20 seconds. Yes. Easy enough. Right now we got a little knee and a twist. So watch me here. You can keep it moving, tap it, jog it, whatever you want. We're gonna go knee twist, twist, knee twist, twist. You can keep it here. Got that movement for your core if that's right for you. Or you can take a party. I'll show you in a second. Here we go. Knee twist, twist, Knee twist, twist. Whatever pace is good for you. You can get a little lower, you can power it up, whatever you need. And if you want, twist, twist, you got it. Slow or fast, up to you again. If twisting is not right for you, then you just keep it right where you are with just the knees. Twist, twist, twist. Yes. Finish it out. Five seconds. Make it fun. Don't worry about what it looks like. And done. That's the name of the game, team. Do not worry about what this looks like. Just have fun with it. All right, so we are gonna take it to a little standing mountain climber. If you want, you can take it down to a regular mountain climber. If you want a little extra core, you're just going to take it here to low impact or high. Ready? Here we go. 40 seconds. Standing climber, opposite knee, opposite elbow. You want a little higher impact, take it here. If you want to take a party, remember that running man, right? Listen, I'm gonna look super silly in this workout. You can move it right and left, and I'm not gonna worry about it because I'm just gonna have fun. You can also, with low impact, it is up to you. But you can keep that standing climber if that's better, or run it. 3, 2, 1, tap it out. I'm sure somebody's gonna have something to say in the comments about my dance moves, and that's okay. Let's just have fun. All right, we got two rounds of this because we got right and left. I want you to think kickboxing, but if you're not a boxing fan, you got options. Tap it back, left, Bring that knee up, right? Tap it back, knee or kick. Join me here, here. Tap and knee, tap and knee. Here to here and up. Or if you want, it's a Charleston. Yes, you can. Now, for me, Charleston is more of the low impact version. So I'm gonna take it tap, knee, tap. Because I prefer that on this one, right? This is more fun for me. So it's up to you. You want just the Charleston step. Tap back one, then the other left. Tap in right or tap, knee or kick. Tap, knee or kick. Three, two, one. Catch your breath. Same thing. Other side. So lots of options. You can just bring that knee. It's that chamber and then little tap. You can pull it through and kick and tap or Charleston forward and back, right? Let's get it done. 3, 2, 1. Here we go. Knee, tap or kick. Tap. Here's the thing, this circuit is going to go fast because we're only eight moves. This is half of it right here you want tap. There may be some that you feel more coordinated with, some less. Do not worry about it. Just move. That's what we're here for. Breathe can also just pull back, take it forward, pull back, forward. But we're gonna get through this circuit fast. And then second and third round, you're gonna be an expert. You're gonn do. You're gonna have a lot more fun with it. And we'll get through it Even quicker. Last one. And breathe. How are we doing? Of course, if you need water, grab it. We're gonna get a break in between our circuits. Let's keep it going. All right, team, so we got a double side step. One and two, one and two. We're gonna start with that. I'm gonna give you an option for a squat. I'm gonna give you an option to take a party. Ready? Here we go. Side step, whatever you want in terms of speed. If that is slower, that's where that is. Faster. Keep it here. If that's a squat, take it here if you want. We're taking it. Old school aerobics. Grapevine and up Grapevine. Hand up. It's just step, cross, behind. Do not overthink it. You don't want to cross. You just keep that double step or you squat it. You do. You be where you are today. Let's get it done. Double step or grapevine. Last one right here reminds me of when I first started teaching fitness. We use grapevines all the time. All right, team, speaking of, another good old aerobics move. We're gonna go B step. So it's out, out, in, in, out, out, in, in. Don't overthink it. Just think forward and back. I'm going to give you some options to take it up. Intensity and up. In party. Here we go. Out, out, in, in. So I'm thinking right, left, right, left. And do you want to add the arms? You can do that too. Or punch it. Punch it up to you. And if you want to take a party or higher impact, up and back, up and back. So out and in, out and in or V, step up to you again. Just move. Don't worry if it's just out and in, out and in. 5, 4, 3, 2, 1. We're down to our very last move. Then we get a quick breather. Then we do it all again, but only 30 seconds. All right, team, so we got our shuffle. Two options. You can add a little cross reach or a punch or take it party. Low impact. I just want you to go baby steps. Baby steps. Here we go. Shuffle, reach, shuffle, reach, shuffle, punch, whatever is good for you. If you want to take it party, take it here. Watch me. You're gonna pound those arms, right? I used to teach a lot of dance aerobics and this is one of my favorite moves. Yes. Or get low, shuffle, reach. You can also just take it slower. Quick feet. Yes. Five, three, two, one. Breathe. Everybody catch your breath. Tap it out. How did you feel? That went by super Fast, right? Only eight moves. Now imagine it's gonna go by even quicker with this next round. I want you to grab some water. Wherever it is, keep your feet moving if you can. Give yourself this recovery. Because we want to give it all we got. Because we have less downtime in this round. Foreign. 30 seconds of work, 15 seconds of rest. You know what we're doing? We're doing exactly what we just did, just a lot shorter. And then we have lightning round. So give yourself 10 seconds to get that composure. We're starting with that side step. You make it whatever you need it to be. You want to slide it, slide it. 30 seconds. Here we go. Side step or hop it or slide, slide, slide. Hands can be wherever you want. Yes. Another move. I put a lot in my cardio dance classes because almost everybody can do it, right? You can tap it, you can slide it. Make it a little more of a jump. Arms, arms. Whatever you need for 3, 2, 1. 15 seconds to breathe. A little less rest time, but stay with me. You can do it. All right, so we got that knee and twist. Remember, knee twist, twist, knee twist, twist. You can make it just about the core, or you can get low. Power it up. Here we go. 30. Twist, twist, knee twist, twist. Don't worry about being on the beat. I know I said knee twist, twist, knee twist, twist. You may have a few more twists. It's up to you. You might just want to do knees. You might want to take it here. Whatever's fun for you. Twist it, twist it. Yes. 5, 4, 3, 2, 1. Breathe. I know it doesn't exactly work out on the timing, and we don't care. All right, team, standing climber. Remember, low impact high. If you want a little core, take it down to that plank or running man. In three, two, one. Standing up here to here. Or take it up or run it. I don't care what it looks like. Cause I'm having fun. No, I'd probably sing for you at some point today. Whatever you need, you do, you get silly. Have fun. Get that heart pumping. In three, two, one, breathe. 15. All right, we got our tap and kick. So remember, you can make it knee tap, back kick, or charleston. Up to you. Whatever feels good for you. Three, two, one. Here we go. Knee tap, front kick, tap. I prefer I have more fun with the boxing side of this, but up to you, you might just want to tap. You also might get lunge. Take it up and lunge. If you want to add a little extra legs, because why not? Yes, breathe. We got five, four, three, Two, one. Tap it out. Other side. We're halfway through this round. I told you this would be a quick workout, right? All right, let's get it done right here. Core engaged. Shoulders, back. Knee and tap. Or front kick and tap or charleston. Here we go. Knee, knee, tap. Kick it or dance it. Whatever says party to you. Whether that's a kickboxing party or a flapper Charleston party, up to you. Or a lunge party. You know that's my kind of party, right? Lunch party. And kick. Five, four, three, two, one. Breathe for 15. All right, four more to go in this round. Catch your breath. All right, we got our side step, double side step or grapevine. Up to you. I'm going to give you some options with your upper body in three, two. Side step, double side step. We're gonna take our hands high either way. Keep it here or grapevine. Yes, you can. Halfway there. 15 seconds. Remember, you can be double step or slow. Grapevine or jump it. 5, 4, 3, 2, 1. And breathe. 15 seconds to breathe. What is next? The step. Yes. We got it. We're going out. Out. In, in, out, out. In, in or jump, and back. Whatever you got. Let's party. Out, out, in, in. Remember, you can add that punch if you want. Punch, punch, or hands up or jump it up and back, up and back. I like to get my head into it it, but it's up to you. Breathe. 10. Yes. 3, 2, 1. Catch your breath. 15 to breathe. All right, last one. Team. We got our shuffle. So shuffle, reach, shuffle, shuffle, shuffle, reach, or party Shuffle. Here we go. Shuffle, shuffle, last 30. Then we got a breather before our lightning round. Quick workout. I know. Shuffle, party. Yes. Shuffle, shuffle, throw it. Five, four, three, two, and one. Breathe, team. Everybody grab some water. What I tell you, this workout is gonna go so fast. Are you feeling that heart rate? That is all that matters. I want you to think about this last round. Lightning round. What do you need from this? Do you need a little more toning? Get into that squat. Get into that lunge. Do you need to take it up in speed? Do you need to just have as much fun as you possibly can to get through it? Whatever it is, it's going to be so fast because we only got 20 seconds of work, 10 seconds of rest. Get in position, starting with that side step. In three, two, one. 20. Side step or slide, whatever you got. It's 20 seconds. You can go big arms. Yes, you can. Or side step. Pull it. Yes. Five, four, three, two, breathe. Only 10 seconds. We got that knee and that twist. Again, don't worry about rhythm on it. I just want you to get low and twist. Get those legs working, get those knees high. Ready? Here we go. Knee twist. I'm gonna get even lower to work my legs and move a little bit more in that torso to work my abs, huh? Three, two, one. Ten seconds to breathe. This is it, team. I know, I know. We got our standing climber. So up, up or running man? Here we go. Climber, you're here or here or take it. Yes. Whatever it is for you. You can also do a slow running man or a low impact running man. Let's get it done. We're five, four, three, two, breathe. All right, you know it. Knee tap, lunge it down. Charleston, out. Whatever says party to you. 20 seconds, here we go. Breathe. I'm gonna go for that lunge. Bring it up and lunge. We're here. Yes. Five seconds. Whatever you got. Three, two, one, breathe. Catch your breath. Same thing. Other side. Let's get it done. In 3, 2, 1. Take it up, take it back. Low or Charleston, up and back. Up and back. You got it. Stay with me. We are so close. Five, four, three, two, breathe. Right. All right, team, what's next? Side step or grapevine? Whatever you got. Hands high. Ready? This way. Double step up. Grapevine. It's or two steps. Just get those hands moving. Up. Yes. Finish it out strong, because after this, two more rounds of 20. So close. Three, two, one, breathe. Ah. Lightning round is getting me right. All right, V step, whatever you got. Out, out, in, in, or jump it. Here we go. Out, out, in, or punch it up and back. You can also jump it. Squat. Yes. 10 seconds. I'm gonna get a little more low. Get that squat. 3, 2, 1. Ha. Last one, team. What do you got? Shuffle party. Shuffle. Do it. Three, two, one. Here we go. Shuffle, reach. Shuffle party. Just like my kickboxing. I like to do some sound effects. Yes, you can join me. And breathe. 3, 2, 1. And breathe. Catch your breath. I want you to tap it out right here. Let's bring that heart rate down. Short and sweet, team. That is what I wanted to to be for you. Grab a sip of water, and then we're gonna cool it down. I want you to keep the feet moving. No bonus move. Nope. We're just gonna cool it down. Grab a sip because you know you need it. Okay. Breathe into it. Tap it out. So I just want you to tap in front. It's that little cardio mobility. We're gonna keep it moving for just a few more. Some active recovery. As we cool it down, Tap behind, tap behind. Big arms if you want. Circle, circle. So great. Little standing cardio workout again. You can get silly with it and dance if that's more your thing. You can keep it straight up cardio if that's more your thing. Let's stretch it out right here. The goal is to just move our bodies in a way that feels good for us. My hope is that this also can be a workout where you could do this at any point during the day because it's standing. If you need a little office break, just do one round, two rounds in the morning. Just get 15 minutes. 25 minutes is all you need. Shake it out. All right, let's stretch out those arms to the back. Take them back right here. You can keep the feet moving if you want and then reach. Let's hinge in the front so you feel the stretch through the back of the leg. Legs pedal those feet. This is sort of my first real workout back where I'm not modifying as much as my skin surgery on my shoulder and my leg. That's why I was glad to come back to this one. No weights, but still getting that heart pumping, getting that those endorphins. I don't know about you, but I'm feeling better than when I started. Let me know if you are too. Let me know in the comments what you think. Did you like this? Did you have fun with it? Would you come back to it? How are you feeling? Leave me a comment. Like this video. And of course, don't forget to subscribe and spread the word when you subscribe. That helps me out. I can keep making these free videos for you. And if you were looking for more fun, more support and accountability, check out all the links in the description. I would love to have you join us in the Bodyfit Athletic Club. That is where you get access to me me to our Body Fit dietitian. We can help you on your personal journey. Go ahead, put one hand on the back of the wall if you have it. If you don't, just point those back. Get a little quad stretch here. So that is where we can really get in with you on your personal journey. Your questions we have live events. We cover hot topics. We go live in the group. It all takes place in a Facebook group and we have Q and A's. So we are there for you. Join us. That is where you can take it to the next level. And of course, if you're looking to get your free monthly and weekly workout calendars, also check out that link in the description for our weekly emails and any of this equipment. It's all right there. Thank you so much. Don't forget to subscribe and let me know what you thought. Let's go. One big, deep breath in. And out. You did it. That was your cardio party workout. Great job, everybody.