25 Minute Cardio Power Tabata Workout II Holiday HIIT Day #7

Hey, everybody, I'm Amy from Bodyfit by Amy. And this is your cardio power Tabata workout. This is day seven of your holiday hit challenge. This is also a great standalone workout that you can do at any time. And I'll give you lots of different options, low impact and high to work to your fitness level. You don't need any equipment for this workout. It's all body weight. We'll get a lot of heart pump and cardio and some strength and mobility as well. Are you ready? Let's do it. Let's start just by moving our bodies. Going to get a short warm up today so we can keep this workout really short. So just start moving to get the blood flowing, get that heart rate up, get our core temperature up. We want our muscles warm and our bodies warm when we get into workout mode. And we want a dynamic warm up where we can be moving in those movement patterns that we're going to do in the workout. We're not going to do this movement pattern to workout, but we're opening up the hips and the shoulders and then let's bring it forward. Right in and out. Let's take it up. Right here we're gonna go I drop it down. Why drop it down T. So you're gonna do a little hinge with it right here. I drop Y and T shoulder mobility, but also stretching through the back of the legs right through here. One more I T. Let's take it side to side. Open up into that little lateral lunge. Side lunge. So here's what we got, team. We are working in a Tabata format. Traditional time frames, 20 seconds of work followed by 10 seconds of rest. But here's how we're going to do it. We're going to do it in basically half Tabatas today. So you will have one move that you go through two versions four times. Hopefully that makes sense. Let's take it right here. Let's do a little squat and a little knee pull. If that's too much balance, want you can just tap that knee up. But if you can take it here. So you will have four rounds of the same move, but your first and third will be a traditional back to basics low impact. Your second and your fourth will be. Let's tap it back right here are going to be your power version. That's where you get that cardio power. So if we're going squat, then your next move is a squat jump. Then we go squat, Then we go squat jump. I will give you options. If you don't Feel like jumping to add the power? You, of course can do the same move. Take it right here. Nice wide stance if you're able. Drop it down, reach that arm up, go under as you drop the knee. So I will give you some ways to add some power without adding high impact. And go ahead and step it back into that high plank if you can, and then into that other side. Otherwise, just switch your legs, stay up top if you need to drop it down. So you have lots of options in this workout to get it done in a way that's good for you. Step back into that high plank. If you can. Tap those knees across. So you'll have back to basics for 20 seconds. 10 seconds rest, power. Back to basics, power. Then we will get a quick rest and we'll do the second half of that tabata. Go ahead and walk those hands back with another move. All right, so half tabatas. Instead of going through all four minutes, you will have a quick little break in between the two minutes to learn the next move. We'll make it fast, but just enough to catch breath and to learn the next move. So it's gonna move quickly. I always say with tabata, it moves fast, but it moves fast, right? So those 20 second intervals go by quite quick, but your heart rate will get up. I think you're gonna have a good time with it. So hang with me. It'll be over before we know it. All right, we basically have four full tabatas, so eight half tabatas. All right, team, so we are going to start. Go ahead and grab a quick sip of water if you want a little pre hydration. We're going to start alternating our knee. So we got it right here. We're taking it here. That's your low impact. Then we'll go one side power knee here with or without a jump. So alternate your knee raises. 3, 2, 1. So I'm just gonna pull my knees in. It's up to you. You can go two hands here. It's a little low impact cardio. Just getting it going right, opening up the hips. Then we're gonna go right knee coming up. Left foot on the ground for our 3, 2, 1. So left foot forward, right knee back. I'm gonna power it up to here. Or you can add a jump to it. It is up to you. Right knee power up. Here we go. So you can still get that power from here? Yes. That front leg is gonna burn a little bit, but if you want add that jump. Yes, you can. 10 seconds. So you see how this is Gonna work, right? We have that one and that three Move. Three, two, One. Two and four are where we really drive it up. All right, so we're back to just that alternating, right? So let's just get it done again right through here. And then we'll get left knee power. Here we go. So use this time of your back to basics to think about mobility, right? Because we're not going fast because we're not adding power. Drive those knees up. Can you open up the knees a bit? Right? Getting it done. Getting the heart rate up. Keeping the heart rate up because of that higher intensity interval. The hit workout, good, Relax. But thinking about mobility. So same thing. Other side. Power that knee with those hands. Add a little jump if you want. Wrap that core. Here we go. Last one of this move. Alternating knees and empowering. So they're not always as intuitive. We might do some that we do right side, left side like this. But all of it's gonna get our heart rate up. Yes. Burn on those legs. Three, two, and breathe. There we go. All right, team. So catch your breath. You get a quick second to breathe. Here's what we got. This time we're going across, across cross knee, and then power cross knee. Are you with me? Let's get it done. Three, two. Alternate cross knee. So I'm gonna put my hands behind my head, but it's really up to you if you just want to do knees here. But what I want you to think about is if rotation is okay for you. Cross your knees right here. Elbow to knee to get the core engaged. 3, 2, 1. You can keep it right there, or we got right power cross knee with or without a jump. Let's get the core engaged again. Little burn, stationary leg. Here we go. Right through here. You can still get the power, but if you want, add that little baby jump. It's a grounded jump. You're not going super high, right? Keep it going. 5, 4, 3, 2, 1. We're going to alternate those knees again. Hands behind the head if you want, or little taps. Then we go power on either side. This first circuit is done. Let's get it done. 3, 2, 1. Take it up. So this is really the idea. When we do hit workouts, there's a lot of versions of hits and a lot of trainers take some liberties, me included. But the idea we got rest. We got lower intensity intervals. We got higher intensity intervals. 3, 2, 1. All keeps the heart rate up. But not, not everything has to be all out, Right? Short intervals. Here we go. Left knee, power cross. You can get the power. You can get the power and add the jump up to you. And breathe. Yes, team, this is it. We're gonna grab some water after this and go into our next circuit. It's gonna be a quick one. We got three, two, one. Quick sip of water. Yes, team. Catch your breath. So because these are super short intervals, only 20 seconds. Really try to go all out in a way that's good for you. You know what I always say, Be where you are today. You don't have to jump if that's not right for you. You don't have to add that power if that's not right for you. But I want you to challenge yourself and push through those 20 seconds in a way that is right for you. Here's what we got, team. We're going side step, side to side. So you can make it a little bit of a slide. You can make it just a step. When we add that power, we're bringing those knees over. So think of it as this. You can add power here and mobility. You can add that hop. All right, so shake it out. Start on the clock. So go ahead and breathe for 10 more seconds. Side step, then power high. Then we're gonna go to a double shuffle, double step, and a hop. Here we go. Side step, side inside. So you can pick up your pace. But again, I want you to think about mobility, and I want you to think about moving laterally, right side to side, what we call this frontal plane. So we're opening up in the hips. Yes. Three, two, and one. Catch your breath. All right, so now if you can hop, hop, hop, hop. It's not one big hop. It's a 1, 2, 1, 2. Here we go. Hop, hop, hop, hop, hop, hop. Don't worry too much about the knees. I'm trying to get them up a little bit. But you don't have to go all the way like a hurdle. I know that gets a little tricky, right? Thinking about this, just get that hop in. And again, get that power. Relax. Side step, low impact. While we let that heart rate come down a bit. Let's get it done. Side step, here we go. Side step. Cover the space. Whatever space you have, you have more space. Go a little wider. Really get out there. Again, opening up in the hips for that good mobility. You can do it. Breathe. Three, two, and one. All right, you know the drill. Hop, hop, hop, hop. If your power is just adding that knee, go for it. Find your power. Here we go. Hop, hop. I'm giving myself a second in between. You don't have to Go all out without any little break. Give yourself just a second to really get that power. That is what power is about because it's strength and speed. Three, two, one. All right, that one's done. There's always one that's a little hard for our brain. All right, breathe for a second. We're gonna get a little side step, so either double step or a little here. Then we're gonna get a power shuffle. All right, quick feet. Let's get it done. Start slow. Ready? 20 seconds. Side step, shuffle, side step, shuffle. So this time you're just going two instead of just one. You don't even have to slide like me. You can just keep it here. Breathe. Yes, team. You got it. Last one. And relax. All right, so this time, quick, quick, quick, quick, quick, quick. It's a shuffle if you got it. Or double side step, shuffle. Here we go. Quick feet. And again. Use your space. I'm gonna go the width of my mat, but you do you. We're staying low to get those legs working, but you can also stay a little bit higher. If this is better for you, you can go here. Relax. Two more. Side step, double, and then power shuffle. Let's get it done. We'll start this way. Three, two, one. Here we go. Ha. Almost missed it with having to tie my shoe. Good thing I'm quick side to side. Yes, you can. And breathe. Last one. All right. Shuffle step, quick feet. I just want power side to side. I want quickness in a way that's good for you. And let's go all out because we got a longer breather coming. Here we go. Shuffle, shuffle, shuffle, shuffle. Stay low if you can keep those legs working. I don't want anybody to feel like they're tripping over their feet. So if you need to take the big steps, that works too. But quick feet. Yes. Three, two, one. And breathe water. All right, team, we're halfway through this workout. I told you it was gonna go quick. All right, team, so let's get it done with a little bit of lower body. I'm going to give you options. You don't have to get as low if your legs are not feeling it. But we're gonna go two lunges or two tap backs into a squat. Then we're gonna take it tap, tap, squat. Tap, tap, squat. You don't have to jump. You can go tap, tap, tap, squat. Or you can just lunge, lunge, squat. Let's get it done. Here we go. Squat into lunge. Double lunge, squat, double lunge. And again, if you don't feel like getting as low. Just take it here. Tap and tap. That works too. You really want to get those legs working. I know. Maybe they're tired. And breathe. All right, so tap, tap, squat. What do you got? Team power. Here we go. Quick, quick, low, quick, quick. I really want you to explode up out of the squat either way. Tap, tap, or hup. Explode. Yes. 3, 4, 2, and 1. One more time of each. You can do it. This is your leg round. But it will go by so fast. Let's get it done. Lunge, lunge, squat. Here we go. Lunge, lunge, squat. Right here. Lunge, lunge, squat, or tap, tap, low. Yes, team. Lunge, lunge, breathe. Tap, tap and squat. Catch your breath. Last time with this one. Let's get it done. We're going tap, tap, squat. Here we go. Low, power up out of that squat. Here we go. You can move those arms with it. Breathe. So close. Three, two, one, and breathe. Catch your breath. Water if you need it. Shake it out, because we're going into another round of legs. All right, we're still on that third circuit. We're gonna be done quick. All right, team, here we go. So we've got side lunge to curtsy, low impact, then power, side power up, curtsy, power up, low impact. Either way, you're just stepping one side, then the other, right? So side to curtsy, power round. Drive the knee up, drive the knee up. Here we go. 20 seconds. Side lunge, tap it in, curtsy. All on one side. So we'll go these two rounds to the right side, Next two rounds to the left side. Let me get a breather. We're into that last circuit, right? And breathe. Three, two, one. Shake it out. All right, so get low, power up. Get low, power up, or keep it low. Impact, down power. Shift your weight from this hip to this hip. We're getting lots of glutes, lots of outer thighs, but also quads, hamstrings, and of course, core. And power and cardio. Right, same thing. Other side. Let's get it done. Side lunge, Bring it up. Curtsy, lunge. Here we go. Take your time. Tap it in again. Your legs aren't feeling it. Keep it a little higher. Still think you're shifting your weight. Hip to hip, right here. Down and breathe. Yes. Last one. Let's finish it. All right, this is it, team. In. This leg circuit is done, Then we're mostly on the mat. Let's do it. Here we go. Side power. So even if you're not jumping, try to get that Power as you come out of it. Right, Right through here. Side, low breathe. Drop in those hips. Keep that chest open even though we're leaning into it. One more. All the way through. Oh, man. Quick sip of water, team. All right, here's what we got. Oh, right, we're gonna get a little bit of core, so we're taking it down on the mat. All right, so we are here. We're gonna get just two minutes of core. You can also do all of this standing, so I'm going to show you that option in a minute. So you're just gonna go slow bicycle for 20, then power. It's that runner sprinters crunch. Even if you just. Just go here, I want to see some power. You can also just do bridge for both. If that core is not right for you, I want you here and then here with power. Are you with me? Two rounds, two times. Ready? Here we go. Slow bicycle. So just a quick little core. I always like to sink some core in. This is also a little breather for our heart rate. But remember, it's only four sets of 20. Right? Slow elbow to knee again. If that's not right for you, take it standing, or you can always just take it to the bridge. Three, two, one. All right, we're adding some power. I don't want you to use your back, so you're not lifting here. Tilt that pelvis in. Either power here or all the way up. Slowly down. Here we go. Power. Runner's crunch. Sprinters crunch. Use that deep core. So wrap that core in. That's what's bringing you up. Give yourself a little stretch for mobility. Core on fire. Yes. We're doing it. And breathe and relax. Hug those knees in. We got two more of that. We got our slow bicycle. We got our power crunch. Let's get it done. Wrap that core in three, two, one. Here we go. Slow, slow, all the way through. Elbow to knee again. Think about everything coming together. So tilt that pelvis, stack the hips right over the rib cage. Three, four, two, one. Hug those knees. Get ready. Let's power it up with the crunch. One way or the other. Maybe you're standing, maybe you're going halfway, maybe you're going all the way. Let's do it slowly down. Take it up slowly down and breathe. And up. Power. Yes. 3, 2, 1. Bring it up, team. All right, so this is it, our last round here. We're gonna do an inchworm. Inchworm it out. Hold it. Feel it in the core. Inchworm it back. Full body mobility. If that's not right, for you, I want you just to hinge and reach it up. Then we're gonna do a pop back. Pop back, right through here, pop back, right through here. If the pop back is not right for you, I just want you to take it to a squat, all right? You can do a hinge into a squat. You can do an Inchworm into a pop back. Four rounds of 20, starting here. Inchworm. Here we go. Hinge, walk it out. It's only 20 seconds, so we're not going to get very many. But I want you to start slow for mobility. Our second round, we'll try to pick up that pace core and walk it back. See, there we go. We might just get one more breathe and relax. All right, let's get ready. Pop it back. You're coming up. Show those hands. Pop it back or walk it back. That's not right. You just take it to a squat. Oh, hip opener. Legs working. Here we go. Pop it back, pop it up, pop it back. Pop it up. Heels down. Resist the urge to be here. Try to get those heels down. Work on that mobility while we're getting that cardio. Yes. Breathe. You can do it. Last one, Inchworm. This time, we're aiming for four. All right? We're gonna try to get down and back a little quicker, but I don't want that to not feel good for you, so do what's best for you. Here we go. Walk, walk, walk, walk. And take it back. I don't want anybody to feel unstable except the good kind of unstable. Right? We can do it. Let's get two more. Last five seconds. And breathe. Yes. This is it, team. Pop it back. 20 seconds, gains, and pull it down. You can squat it, too. Either way, I want to see some power, I want to see some intensity. Let's get it done. Here we go. Back. What can you do in this last 20 seconds to make it a little different, a little tougher? Because this is it. No bonus move. I know you don't always believe me, but I'm telling you right now. Yes. 5, 4, 3, 2, 1. Finish it out. Yes. Let your upper body hang. Yes, team. You did it. Pedal those feet right through here. And then very slowly make your way up. I know that was a lot in that plank position. Yes. Right, breathe into it. Tap it up. You did a team. That was it. Short and sweet. We're gonna keep this cool down. Short and sweet. So please make sure that you get more of a cooldown on your own hand. Leave me a comment, leave me a message. Let me know how you're feeling after this workout? Did it go by quickly? Did you feel like you like you could find your power right? Did you like those half Tabata circuits how we did it where you stick with the same thing for four rounds? Roll those shoulders if you can. Take those knees out. So leave me a comment like this video. And of course don't forget to subscribe. Subscribe to my YouTube channel so we can reach more people. And I can keep making these workouts for you for free. So subscribe. Let's keep moving together. And of course check out all the links in the description below. Would love to have you join us in the Body Fit Athletic Club if you're not there already now on the Body Fit by Amy app. The app is completely free to download. It is the home of the Body Fit Athletic Club, but there's also lots of freebies and things on there as well. So download it Apple and Android. And of course make sure that you're following me so you never miss a beat. I love moving with you. You all keep me going. I hope you feel the same. Let's get one big deep breath in and out. You did it. That was your Cardio Power Tabata workout. Great job everybody sat.