25 Minute Cardio Shred Workout - SCULPT #8

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your cardio shred workout. This is day eight of your sculpt challenge. In today's workout, we are going to get heart pumping cardio using just body weight exercises. I'm going to give you different options to take it up or down, depending on what you need. So work to your level. You don't need any equipment for this workout, just some space to move. Are you ready? Let's do it. All right, let's get a little warm up. You can march it or jog it, whatever is good for you. Let's just shake everything out and get some rolls of those shoulders. We're gonna keep the warm up short, so we can keep the workout short, but we will get a dynamic warm up to get the blood flowing, to get the muscles moving, to get movement prep for what we are going to do in this workout. Of course, if you need more of a warm up or a cool down, please get it on your own. You can check out my extended warm up and extended cool down videos for some options. Take those arms out just like this cardio shred. We are going to do everything from a standing position, except for a few little things in the end where I will give you the option to take it down on the mat. But above all, this is a standing workout and it's essentially a no repeat workout too, right? So the way it's gonna work to our shredded plates or our dumbbells and our kettlebell shreds. Take those arms up, fold it down, reach it down, reach it up. We're gonna have three 30 second intervals. Your first 30 seconds is just your base level. And then we take it flat back down, round it up base level for 30 seconds and then we go to our cardio level. And then our last 30 seconds we're gonna call our shred round. That is where we are going to pick up the up, the intensity. It does not always mean that we'll go high impact or jumping, but sometimes we will. But I will always give you options. That's why we start with that base level. So you can stay there if that is what is best for you or you can move on to the second and third levels. So you know what I always say? I want you to be where you are today. That might look different every day. That might be where you are in your fitness journey and that might just be how you are feeling today. Right? So be where you are today. Push yourself, challenge yourself, but in a way that works for you. You don't have to look like me or anybody else. You can go at your own pace. As long as you are moving, that's what matters. If you showed up today, you are successful. So remember that. Keep that in mind as we go throughout these rounds. When we get through three sets of 30 seconds, you do have 30 seconds to breathe. I want you to earn that rest. So whatever that is for you, pushing yourself on that last 30 seconds, whether it's that shred round or wherever you are, I want you to push yourself. So you need that 30 second rest, right? That is the idea behind hit training is that you need the rest. So you're gonna push yourself to earn that rest, right? So I'll talk you through it as we go and in that 30 second, if you need water, you can get it. Otherwise keep moving, tap it out, whatever you want to do. And I talk you through our next round. So it's gonna move quickly, we're gonna go pretty non stop and we'll be done before you know it, right? Okay, so keep it here. Just step, touch. If you want to do a little hop, you can do that too. Whatever you got. Your first set of moves is going to be essentially our modified jack. So we'll start for your base level. You can keep it a little slower, you can tap it out like we do in our warm up. Then we take it to of course full jacks. If that is good for you, that's your cardio round, otherwise keep it modified. And then our last one, we're gonna do really quick jacks. So we're gonna tighten it up, we're gonna make it faster for 30 seconds. Are we ready? I'm sure you said yes. Let's do it in 3, 2. 30 seconds, base level, modified jack. So again you pick your pace, whatever is good for you. We just did this in the warm up. So your body should know what to do. Keep it going. If you want to go a little quicker, you can, but it is up to you. In 10 seconds we're going to take it to that cardio level. That is where we're going to take it to a full jumping jack. But whatever speed you want, and if you're not jumping today, you just keep it right here. Here we go, cardio level. I want you to think nice and light on those knees, on your toes. Again you can keep the jump but go a little slower. Or you can keep the low impact but go a little quicker. You do you in 10 seconds we're going to that quick round. So that is where we're going to really tighten it up, and we're gonna make it really fast. You can keep it low or high. Here we go. Shred round. If you're low impact, you can also pick up your pace right here. I know even that's hard. Get low in that squat if you can, to keep Those legs working. 10 seconds to go. Earn that rest. It's coming for five, four, three, two, breathe. I'm gonna already go ahead and get some water, but it's up to you. So that's what we're looking at, guys. It's a minute and a half, but get it done. Try to get breathless if that is right for you. But either way, we're pushing ourselves as we go. You got 10 seconds to breathe. We're gonna start with just a step, touch, Then we're gonna take it to a squat. Step, touch. Then we're gonna add a little hop in that shred round. Are we ready? Here we go. Step, touch. You got 30 seconds of this base level. I like to move my arms with it, right? So in theory, you'll have 30 seconds to recover in between these, but your heart rate still might be up. So this first round is also building it, but also giving you a quick second to breathe before we take it up. Let's add a squat in this cardio round. Here we go. So down, up. So we're slowing it down, but we're getting lower into our legs. If you don't feel like squatting today, maybe you had a tough workout yesterday and you're feeling those legs. That's me. You don't have to, but otherwise. Here we go. Breathe. Arms are moving fast, so we get the heart pumping right? Breathe. Now we're gonna take it with a little hop and the squat. So join me here if you can. You're still staying low if you can. Or take it higher or back to that base level. So any option will do step, touch, step, squat, or shred it. 15 seconds to go. Make it good again. Earn that rest because it's coming in 10. Arms and legs, knees bent. Work through it. This is where we're really shredding those muscles. Three, two, breathe. All right, catch your breath. Water if you need it again. Don't feel like you have to get water every time we get that breather. But you can watch me here. We're gonna alternate with our knees. Here's your base level. Then we're gonna add elbow to knee. And then we're gonna add a little high knees if you can. 30 seconds is a long time, but to do the best you can. In three, two. Knees. Here we go. So knees, whatever pace you want. If your knees need to be a little bit lower, even with a little tap, that's okay. If you can bring them up, but you want to take them slower, that's okay too. Pull them through. Right Again, getting the upper body working, whether that's out and in, that's going to get that heart rate up. That's also going to sculpt and tone and shred those muscles more. So even though we're moving. Knees, here we go. Elbow to knee. If twisting is not right for you, you just keep your hands behind your head. But if you can. We're here. Yes. Breathe. There we go. Keep it going. We're thinking core twist and also really getting it across, right? Five seconds, then we're taking it high. Knees. Here we go. Can you bring them up? That's intense. I know that's boot camp style, so if you want to just keep it here or just keep it here, that works too. But if you can drive them up to your chest. Pump those arms. Yes. 15 seconds. Earn it wherever you are. I know that's high heart rate, but you can do it. Yes. 5, 4, 3, 2. Ha. Water after that. So I tried to program this, guys. Tap it out. Where just about every other circuit would be like that or like the jacks, where we're really pushing it. And about every other one is a slightly less intense, but still intense. We can't have a full workout of that, right? Of that high impact. All right, so watch me here. We're gonna take it all on one. Side, side lunge. Then we're gonna add a knee. Then we're gonna add a jump. We'll get it on the right, then we'll go right into all the left. Here we go. I'm a little late, but you can do it. Stay with me. And breathe. You decide how much you want to make that a lunge. You can just make it a step out with the hips to the back. But if your legs are up for it, you're gonna get that mobility, that fulfill flexibility, and then, of course, that strength. Right? Step into it, push out. All right, get ready. We're gonna add the knee in 3, 2, 1. Side lunge, knee, side lunge, knee across. I know, with the knees, right? Down and up, down and up and breathe. So we're gonna keep all of this wherever you are. If you're just with the side lunge or side lunge and knee, add a hop. If you can. Starting right now. Here we go. Down. Yes. Drive it up and across. Lean into it, drive it across. You don't have to jump to really get the power as we bring that knee across. Get the core, get that high heart rate. Yes. You got it. Breathe. Three, two, one. Catch your breath. We're actually going to give ourselves a few seconds and then get right to that other side. I know, right? So all of that hip to the back. One other option is you could keep it stationary, but if you're able, step into it, Add the knee, add the hop. How's that heart rate? Cardio shred. That's what we're doing. Getting it all in. 3, 2, 1. Side lunge, push up. Side lunge, push up. Really think hips to the back. What we're not doing is here, we're here. So your chest is going to go forward and then push out of that hip. So we get the hips, the glutes, the hamstrings, outer thighs, everything working together. I know it's a lot on one side, but you can do it. We're adding that knee in three, two, one. Drive it up. Starting low impact. Just push off, drive it up, push off, drive it up. You can always just keep it here. Base level is fine. Remember, be where you are today. Take it across and up and up. 10 seconds before we add that power and that speed with that shred round. Here we go. Shredded low. Push off, push off, push off. Push up. Push off the hip. Push off that opposite leg so you're shifting your weight. You're getting that power across. Slice into the core. 15 seconds. Keep it going. Yes. Breathe. 5, 4, 3, 2, 1. Yes. Good work, team. I think we're getting the hang of it, right? So we're just building. We're adding on as we go. Water. Catch your breath again. These longer rests are intentional. And these high heart rate, longer intervals are intentional. All right, team, hamstring curls. Then we add the upper. Then we add a little jump. Super simple. Let's get that heart pumping. Here we go. So I'm gonna keep my arms low, right? So classic old school aerobics, right? But really functional. We open up the hip, we flex in the hamstring, we pull those arms in and out. It's a good movement. That's why I put it a lot as our beginning cardio. So we can just keep it moving while we learn our round. Right? So to add a little more cardio round, we're taking those hands high. Here we go. Pull them down. And again, you can pick up your pace. If you want to go quicker, you can take it nice and slow. You can also just do a little tap if that's better for you. When we shred it, we're just adding a little hopper, a little jump. That's too much for you. You just keep it here, but pick up that intensity in a way that works for you. Keep it going. Breathe. Yes, team. Shred it. Here we go. Pull it up again. It doesn't have to be a jump. I just want increased intensity, increase power, whatever that is for you. It's gonna be different for everybody because we are all on our own journeys. So I don't care what it looks like. I want you to be breathing through it. Heart is pumping. Lungs are working hard. You are getting stronger and fitter as we go. Three, two, one, breathe. Right. Just think about how much stronger that heart is getting, how much stronger your lungs are getting. Yes, I know we hear a lot about burning fat, burning calories, but what is important, that endurance, that strengthening of those major organs in your body. All right, let's get it done. We're gonna take it. Tap behind, back. Tap behind, step it out. Then we'll take it to a curtsy and a side knee. Then we'll pick up our pace one side than the other. Here we go. Tap behind and step, step, tap and step. I don't want you to think too hard about this. It's kind of a half skater, right? Don't think too hard on it. If it feels like too much, you can just tap and tap. This works, too. You're getting yourself into that base level in just a second. We're going to take it a little lower in that curtsy lunge. So we get a little more hip, a little more power. In three, two. Here we go. Touch it down, touch it up, touch it down, touch it up and up. Right, we're gonna add the knee on that last one, so it's up to you. Low impact here or a little higher. Little hop. Lateral cross and side. And breathe. And up. Three, two, one. Side knee. So cross and up. Cross and up. I know that feels like a lot, so if you want to just do the cross, that works, too. Or just do the knees, that's fine, too, if you can. Here, here, here, here. Up cross. Yes. Five seconds, then we are going right into three, two, one, slow. Tap behind, tap behind. I know a little tricky. We're not giving you that rest. Tap behind. This is your recovery. Let that heart rate come down. Tap behind and up. Tap behind and slide. Cross slide. 10 seconds, then we're gonna drop it low. We're gonna pull it up strong. Then we'll add that knee. Then we'll get that breather. I promise. Here we go. Get low, slide high. Get low, slide high. And up and up. Keep it going. Yes. Breathe. Slide. Really? Use whatever space you've got. If you're tight, keep it tight. If you got space to move laterally, move laterally. Guess what? We're adding that side knee right here. Low in the curtsy. Pop it up low. In the curtsy. Pop it up low. Pop low. Low. Yes. Breathe. Fifteen seconds. What do you have for cardio shred? Finish strong with me. I know you're feeling it. I know you're tired. I'm right here with you. But let's get it done in three, two, one. Oh, man. Grab some water. I know, I know. I told you. It's gonna move quickly, but we're gonna be done fast. Whoo. How about some punches, guys? Ha. We're gonna start with just some jabs. Then we're gonna punch in a knee. Then we're add a squat to it. Why not? Why not? Let's get it done. Ready? Just your jab. Jabs, nice and slow. Punch, pull back. So if you've done kickboxing before, you can take it a little quicker. Whatever is good for you. Otherwise, keep it here. Punch. Turn your knees and your hips. It's a little pivot. Punch out, pull back. Punch out, pull back. Nice and tight. Think upper body. Right? You got it. Breathe. Yes. Get it done. Here we go. You got knee, knee. So punch a knee. You can add a little jump if that's where you are, or just punch a knee center. Punch a knee center. It's up to you. Just keep it going. Yes. Keep breathing through it. 4, 5, 4, 3, 2. Add a squat right here. Take it down. Punch down. Punch. We're here. We're here. Down, Anna. Yes. And breathe. There we go. Yes. Down and up. Keep it going. Five seconds. Five, four, three, two, one. Done. Catch your breath. Yes, I know, I know. Earn that rest. Where are you? Are you with me? I think you are. How about last moves? We're gonna take it up, drive that knee up. It's a high march. Then we got a standing mountain climber. Then if you want mountain climber on the mat, it is up to you. Let's finish it up. Here we go. High knee, high knee. We're up. Yes. This is it. We're gonna take it with a little jog, like we're climbing up in the mountain for our cardio round. Then if you want, we're gonna take it down. Full mountain climber down on the mat if you want. It's a standing workout so you don't have to. But I just want you to finish strong, wherever that is for you. Here we go. Run it up, jog it up. I think what helps is trying to try to keep your foot grounded so you're not just on those toes. You may have a little calf soreness after a workout like this. That's okay. But also if you think foot grounded, drive it up. You're here. Yes, team. Get it done. Last 30. If you want. Keep it here or take it. Mountain climber. Shred it. Here we go. Run it. You can also take it down with just supposed to tap. But if you can, I want you to drive those knees into your chest. I want you to think about that core working hard so we get some extra core. We are so close to being done, team, so stick with me. Finish it out. 10 seconds to go. What do you got? Breathe cardio. 3, 2, 1. Yes. Tap it out. Nice work, team. I want you to give it a second to let that heart rate settle. Grab water if you need it. Just little taps forward. Pull those arms. We will get a quick little stretch, but of course, please get some more stretches on your own. Oh, you did it. I know, team, that was a lot. I know when you hear me say we get a 30 second rest after every round, that feels like too much rest. But it wasn't right. It was kind of just enough. The idea again, in these high intensity interval training workouts, let's lean into it here, a few deep breaths. The idea is that you force that rest, that you get that heart rate up high. Whatever that is for you, you do you. So that way your recovery, your heart rate recovery is where we improve, right? That's where we really see it working. Lean into it here. Few exhales, right? Oh, I'm sweating. I hope you are too. If you like this style of workout, I have one second here. Press up on the inside. Called cardio sweat, appropriately named, but it's very sweat similar where we start with the base level, then cardio, then a sweat round. It's a little bit longer intervals, it's 45 seconds, but you get 15 seconds in between rather than going straight through. So a little bit different, but you may really love it. Let me know what you thought in the comments. If you need a little quad stretch, bring that up behind or take it on the floor like this video. Don't forget to subscribe. That helps me be able to come back. Can keep making these free workouts for you here on the YouTube channel. So hit that subscribe button, turn on notifications so you always know what is coming up here on the YouTube channel. And of course, if you're looking for more support and accountability, check out the links in the description for the Bodyfit Athletic Club and everything available on my website. I am so proud of you for being here today. That was not an easy workout up. If you showed up, you are successful. So don't worry about what that looks like. Go with how you feel now. You should feel accomplished and you should feel strong because you are one big deep breath in and out. You did it. That was your cardio shred workout. Great job everybody.