25 Minute Cardio Power HIIT Workout | Home Workout for Power & Cardio

Hey, everybody, I'm Amy from Bodyfit by Amy. And this is your cardio power hit workout. This is Day number 14 of the October Athlete Challenge. We are gonna get cardio. We will get your heart pumping. We will get you feeling good, all using no equipment. It is a power hit workout. But don't worry, I'm going to give you lots of different options so you can work to your level. Are you ready? We're. Let's do it. Okay, so let's start just by marching. Roll through those shoulders to the back and to the front. Just going to get a quick, dynamic warm up. Getting the blood flowing, getting everything moving. Let's go. Big, deep breath in and out one more time. So it is cardio power hit. Let's just lean side to side and rotate through the shoulders, elbows and wrists while we lean into the hips. So we are gonna get your heart pumping. That is the goal. Right? Let's work the muscles, get the heart pumping, get some fat burning. Cardio. Walk those feet in flat, back down and round it up. But again, I will give you lots of options. So you work to your fitness level. We're going to do timed intervals. We have 10 moves. We're going to keep it here. Roll those. All the moves are pretty basic. There's not going to be anything fancy. A lot of stuff that you know. No equipment, just your own body weight. Walk it in, round it up and reach across. We're going to go through all 10 moves once and we will go 40 seconds of work followed by 20 seconds of rest. That's where the hip comes in. Right? High intensity interval training, true hit training, you get a rest, which is what we're going to get in those 20 seconds. That's also when I will preview your next move and your modifications. So second time through, we'll get 45 seconds of work, followed by 15 seconds of rest. Let's bring those knees up. Little gentle pull and pull. So it's gonna move quickly. We'll get through everything once. Hamstrings to the back, and then we will go through it all again. We'll get about one minute in between where we catch a breath, grab some water, and then we do it all again. So the second time, it's only five more seconds. You can do it. Do a big stret right up through here. So when in doubt, keep moving if you can. So certainly you know me, I always say, if you showed up today, you are successful. That is all that matters. Stay safe with your workout and keep moving if you can. But of course, if you need more of a breather, that is totally fine too. One more time, reach across, big stretch. So you be where you are today. It's cardio power hit. I want it to be challenging for you. Reach it down. But if it's too much, take a break. Come back when you are ready. All right, team, so little heels to the back. I'm going to talk you through that first move, okay? So again, remember, I'm going to give you options. You pick your option. Your very first move is going to be your basic squat, right? You can be here, you can take it down, reach it up, or squat jump. Starting in three, two. Here we go. Squat it down, bring it up so you can be just here. You remember, you got 40 seconds or up on the toes or jump it. Our second round, we may add a few extra things. Keeping with that basic move. It's 40 seconds, it's gonna burn quickly. So again, low impact, you're just here. Sit low or up on the toes. Just about 10 seconds. Or jump if you're jumping, make sure we're still getting low, right? You're still dropping Those hips for 4, 3, 2. How we feeling? Right, little burn, lots of heart rate. Okay, team, second move, your basic jumping jack. So low impact, you just keep it here side to side if you can. Full jacks, catch your breath, breathe for five more seconds. Ready? Here we go. Jacks nice and light. So I want those knees soft. Listen to your feet. Make sure that you're landing soft. Low impact, you stay here. Or full jacks, right? So we got 40 seconds. We are about halfway there. And breathe. Remember, when we get to that 42nd mark, I want you to actually get a breather, right? I know you want to push through. I know a lot of us like that continuous cardio. But with this type of cardio, with HIIT training, you want to make sure you give that heart time to recover because that's where we really get that calorie burn, right? Breathe. 20 seconds, stop and breathe. Right? Your next move, your walk out plank press. So if you can walk it out here, you're gonna go down, down, up, up, down, down, up, up. Walk it back modification. Just tap it down, reach it up. Here we go. If you're here, walk it out, down, down, up, up. And then switch your lead arm. We're getting two, so that way we can make sure that we switch our lead arms. So if we go left, right, left, right, right, left, right, left. Walk it back all the way up. Keep it going. You're about Halfway there. Another modification, you can be down on those knees. So you can be here to modify. Just tap down, reach it up. You can walk it out to those knees. Down, down, up, up, walk it back and breathe. Right, so again, sneaking in a little bit of upper body, right? So next we're going to do tap, tap, jump with our lunges. So tap, tap low. Tap, tap low, or tap, tap low, Right, Here we go. So if you're going left, right, drop it down left, then right, left, drop it down right. Tap, tap, lunge. Tap, tap, lunge. Tap, tap, lunge. Tap, tap, lunge. If you need a little bit of balance, totally fine, you can still get it holding onto the wall, holding on to the side of the couch, a chair, whatever you need. Just think tap, tap, lunge it low, or tap, tap, lunge, you pick your speed. It's all up to you. Last one, breathe. How are you doing, guys? Four down, six to go. All right, you know, this one, it's your super basic skater. So low impact, you just cross, step behind, step, cross behind. So just like that, a little higher, you get, lower, you pick your speed. Ready? Here we go. Low impact. Just step and cross, step and cross. The idea here is we want to get in what we call that transverse plane. So a little bit of twisting for our body, mixing it up for our hips, and that can be low impact or that can be high up to you. And listen, guys, there are a million reasons that you need to modify. It might be an injury, it might be your specific mobility. It might be for prenatal or postnatal. 10 seconds. So you do you be where you are today. No shame in modifying breathe, especially in a workout like this, right? Because you are going to feel every minute whether you're jumping or whether you're just doing the moves. Okay, team? All right, so pop it up. Watch me here. If you can jump it back, pop it up. We're going to stay low. If you need to modify, walk it back, walk it up, or just do squats. Here we go. So super basic. You can just do a squat if for whatever reason, you can't go down on your hips. Or here, walk it back, walk it in, stay low, or jump it if you can. You're going to stay down the whole time. Pop it back, pop it up, pop it back, pop it up. Hang out in that plank for a second. Really feel that core fire to hold you up. Legs are already feeling it. So you stay here, pull it in, breathe. And. Yes, last one. And relax. All right, guys, let's Just do a super basic side lunge. You don't have to get really deep. Side lunge, reach, side lunge, reach. Low impact. A little higher, you get lower, you do a little hop, step through. Starting in 3, 2, 1. Side lunge, lean into the hip, reach, bent leg, straight leg. Low impact is here or little lower. Hop it through, hop it through. Breathe, breathe. You can even go quicker again. You be where you are today. If that's lower and faster or if that's a little higher, a little slower does not matter. Just keep it going. Last four, three, two. Relax. Oh, my goodness. You guys. All right, breathe. We're gonna do a side knee. One side is our first 40 seconds and then the other. So tap it down, Reach, side knee, tap, reach, or tap. Power it up. Ready? Here we go. So tap side knee, you reach to the opposite side, then pull that knee up. You got it all in one side. Low impact is here or higher Power higher. You get low, power it up, really drive those hands towards the knee. Breathe. Really think about that core coming in. Reach up, moving through the knees and the hips. Low, high, low, high. Yes. Last four. Three, two. Relax. All right, guys, I only have to show you. Same thing. Other side, right? Good news is, after this, we got one more move. So here you are. Tap it down, side knee or low, jump it up. Starting in three, two, one. Here we go. Tap. Whatever you're doing, whether it's slow or fast, low impact or high, I want you to find that purpose, that intention. What are you working? We're not just letting everything flail all over the place. Really precise with your moves. Really think about the muscles you're working, which is everything, right? Breathe up. You got about 10 seconds wherever you are, low impact or high. Because after this, we got one more move, and then a break. Reach. 20 seconds. All right, guys, last move is a burpee. All right, so low impact, you can do what we did before. Touch it down, reach it up, or touch, reach it up. You can do squat, thrust, and up or all the way down, all the way up. Join me. Here we go. So low impact here or here with the jump or pop it back, pop it up. With or without the jump or all the way down, all the way up, all the way down, all the way up. There might be reasons you don't want to go all the way down. Certainly if you are prenatal, early postpartum, you don't want to do that second and third trimesters, at least. But if you can get all the way down there, we get that push for our upper body. 10 seconds. Nice and light up. Really go through all of the movements. Last one. Breathe, team. You made it through our 10. Get a quick sip of water. Even if you don't feel thirsty, catch your breath. One minute, team, is what we got to breathe. So tap it out. If you want to stop completely, that's fine too. If you want to keep that heart rate up, jog it out or tap it out, whatever you want. 45 seconds to go. That was great, guys. How did that feel? You can feel the hit, right? Get it way up there. 20 seconds to breathe. It drops down just enough that then you have an energy to get it back up there on the next move. So we may add a few little add ons that are totally optional with this next round. Starting with our squat. You can keep the regular squat up on the toes or regular squat jump or rotate it 100°, 180°, right? Just stepping or jumping up to you or you just your regular squat jump. Starting in 10. Roll those shoulders one more time through and then this workout is done. Here we go. Touch and reach or up on the toes. Low impact is here. Or full jump right here. Right? Squat jump looks like this. From the side. If you want to take it to turn, turn it here. Low impact. Step it in, step it in. Or jump it. Tap in the middle with a baby jump. Or side to side. Up to you low for those legs. Make them burn. You got 10 seconds because remember this last time, we're going 45. Here we go. 5, 4, 3, 2, 1. Breathe for 15 seconds. Stop it here. Are we ready for those jacks? Low impact or high? One more option. Star jack. Jump it up high. Here we go. Low impact. You're just reaching out to the side. You can even get a little bit more of a hop step here or full jacks nice and light. Or star jacks. Yes, just like that. I can get my ceilings. So you be where you are today. We're about halfway there. Star jacks get me. Ah, you guys often write to me and ask how I'm able to talk. And the truth is. Can you hear me? I can't. But also it's just a learned skill. Over the years, after many years of teaching and doing videos. 5, 4, 3, 2, and breathe. And sometimes just like that, I have to go to the lower impact. All right, guys, walk out. Plank press. So remember, you can walk it out, you can touch it down, you can stay on the floor with the plank press. I'll give you one more option here we go so low impact, here to here, or walk it out. Put those knees down. Down, down, up, up, down, down, up, up. Walk it back. Or what we've been doing. Walk it up. Down, down, up. Keep that going. Or if you want one more option, you can jump it out to show you on the next one. Walk it back. Think of it like a burpee, right? Down, down, up, up. You got 15 seconds. Pop it in, pop it up. Down, down, up, up. Last one. Pop it up. Yes. Good work, team. What do we got? Lunge, Tap, jump, tap, tap, lunge, or tap? Tap, tap, lunge, Jump it. Ready? Here we go. Tap, tap, lunge it low. Tap, tap, lunge it low or tap, tap, lunge, tap. Okay, lunge. Yes. Team, here we go. Tap, get low, Power up. Tap, lunge. Low impact is fine, too. You're still gonna feel it. Get low in that leg. You can even drive those hands up to get a little more. 10 seconds. Breathe. Yes. 5, 4, 3, 2, 1. Ha. Breathe. All right, guys, we're going to that skater. Breathe for a second. You got 10. Get low if you can reach those hands. High up. Low impact or high? Ready? Here we go. Low impact. Just step, step, cross behind. Little reach. Next level. You can get a little lower, or if you want, just like this. Breathe. Yes. Whatever you got. Can you get a little lower? If you want to add more arms. Big circle, big circle. So many options. 15 seconds to finish it out. Ready? Can you get lower? Can you get a little quicker with that? Feet? Keep that chest up. Eyes up. 5, 4, 3. And breathe. Tap it out. You guys, where are we? Five down, five to go. All right, it's a doozy. Pop up. Remember, you can just touch it down. You can just squat it or pop it back. Pop it up, here we go. You pick, touch down and up. Low impact here or just your squat. Just like that or down. We're staying low the whole time. Take those knees out, chest up, heels down as you come in so it looks like this. Pop back, pop up, stay low. Chest up, eyes up. Pop back, stay low. 15 seconds. Get those feet wide, heels down. Work those glutes. 5, 4, 3, 2, 1. My body wanted to be done, but my clock was not done. Breathe. All right, guys, side lunge, so get low into it. Step, reach it out, moving laterally. Open up those hips that just got tight on that. You can do it. Here we go. Low impact. You just sit, reach deep into the hip. Reach it down, bring it up. Drive that hip back a little higher. You can do a little Hopper in between. Or really get low. Really get into that hip. Reach. Yes. Drive those hips back. Think of it like that, squat. I know those legs are tired. Just like this. Get it down. Breathe. Keep it going, guys. We gotta keep those lungs strong, right? This is how we do it. I know it's uncomfortable, but that's how we see change, right? Five, four, three. Two, three. All right, team, three more to go. Two of them are the same side knee. So here, tap, here tap. We're going to do it both sides. Get low if you can. Ready? Low impact. Tap. Everybody goes. Low impact is here. You just reach. Drive that knee up. Think about that core. Or low. Power it up and up. Tap low. Power that knee into your chest. Think about that core. Drive it up. You be where you are today. Maybe you don't get as low, but you can still get that power as you bring it across. Maybe you get lower, but you want to go a little slower. You want to turn that knee and that hip, right? Five seconds on this side. Four, three, two. And breathe. Same thing. Other side, guys. And then one more to go and we are done. All right, guys, breathe. Get ready. Everything we just talked about, tap it out. Knee up. And go. Low impact. You just turn and little tap. Bring that knee up without the jump. Strong core. A little higher. Power it up. Reach. Reach even higher. Get down and touch. Power it up. Down and touch. Remember, you got to turn your knees and your hips. Turn into it. Low to high. Low to high. Again. Remember those options. You might not want to get as low, but you can still power it up. 10 seconds. Reach. Reach. Yes. Last five, four, three, two. Breathe. All right, guys, last one. You know what it is? It's a burpee. Whatever you got, you can touch it down, reach it up. You can touch it down, jump it up. You can go all the way down to your tummy. Or not. Here we go. Touch it down and up. That's your base level. Or add that little jump. You be where you are for this burpee. Or squat thrust. Bring it up square. Squat thrust. Or all the way down. All the way up. Now I find you keep going. That I can't go super fast. If I go all the way down, that's okay. That's because of my shoulder. That's why I modify. So you be where you are today for these last 15. I can get there, but I can't get up a lot quicker. I gotta really use my core. 5, 5, 4, 3, 2, 1. Relax. You did it. Tap it out. Roll those shoulders, guys. Breathe. Get that water. Tap it out side to side. We want to get that heart rate coming back down. That was power hit, guys. A lot of cardio, but we got upper, we got core. A lot of lower right legs burning. Tap it out. Roll through those shoulders. Bring them to here and then back. Yes. Good, guys. Reach it over nice and light. Good. And breathe. Yes. Across your body. Turn on the knees and the hips, still letting that heart rate come down before we get into some little stretches. And then reach down nice and slow. Don't worry, we'll keep this cool down short, please. Get more stretching on your own. Breathe. Roll them back and let's take it wide right here. Sit deep into that side lunge. Let's take that arm across. Drop the shoulder. Roll the wrist because we got down on those wrists and those forearms. If you want to get a little deeper, you can. Depending on you and your balance. Hopefully you guys felt it. Reach it forward and breathe. Take it down to the other side. Other arm across again. Get low. If you want to stay a little higher, just lean into that hip and turn that toe up and breathe. Walk those feet in round through those shoulders. Breathe. Yes. Walk them in. Round it up. Nice, guys. Reach those thumbs to the back. Just open up that chest. Grab behind. If you can, be sure to check out all of my other videos. Check out all the other cardio specific ones. I have a playlist for that also. Tons and tons of no equipment. You can also check things out by body part, by equipment. If you have some dumbbells or kettlebells or bands, lots of things to choose from. Just go through those playlists to stick one foot forward and make sure you check out the links in the description, description below. Those are for my ebooks and programs. Those are just curated schedules to go along with these YouTube videos. So if you're looking for more of a program, more of a schedule, check those out. Other side, hips back. You can also check out my four week nutrition guide. It's not a diet, guys. It's just a guide to help you learn how to build a balanced plate. So it gives you a lot of structure, it gives you recipes, it gives you actions. Bring it here again, round it up. But a lot of flexibility within that. Nothing is off limits. No counting calories or macros or anything like that. Super practical, realistic for your life. So check those out. And of course, guys, make sure that you like this video and subscribe. That helps me out so much. I'm so glad that you showed up today. One big deep breath in. You did it. That was your cardio power hit workout. Great job, everybody.