25 Minute Cardio Tabata Sculpt Workout - SCULPT #2

Hey, everybody, I'm Amy from Bodyfit by Amy. And this is your cardio tabata sculpt workout. This is day two of your sculpt challenge. In today's workout, we are going to get some heart pumping cardio while we work in a little bit of sculpting for your muscles using your traditional tabata format. So that's 20 seconds of work followed by 10 seconds of rest in four minute rounds. Of course, I'm going to give you lots of options to work to your level. So listen to your body. All you need for this workout is a little bit of space to move. Are you ready? Let's do it. All right, let's start just getting our bodies warm. March it, jog it, shake it out, whatever you need to do to go ahead and get that blood flowing. Let's get some rolls through the shoulders to the back and then to the front. We're going to keep this warm up pretty short. So of course, if you need a more of a warm up, please get it on your own. One big deep breath in and out. One more and then take it side to side. I want you to shift your weight into that side lunge and then rotate through the shoulders and the arms right through here. And then hold it here. Take it flat down and round it up. We are going to get through this workout quickly. I think you're gonna have a good time. I think you're gonna feel like it moves pretty quickly. You know what I always say about tabata. Hold it here. Roll those shoulders. I always say tabata. We love it. It moves fast, but it moves fast, so do your best to keep up. What's nice is we'll always have a back to basics that we start with. So you will have lots of options to go back to. Let's get a little squat. Roll the hip. So no equipment. I know sometimes we see cardio sculpt or we see sculpt in the title and we think that we're going to be using weights. We're not. We're gonna keep it mostly cardio based, all body weight, but we are going to be getting it done in a way that adds a little extra strength work. Let's take it to a little hinge right through here and then pull it back. You've got a hinge. Drive those hips back. Pull it back. Hinge right through here. Hinge and here. One more. Take those hands all the way down if you can. Hands on the ground, otherwise on your legs. Pedal those feet and I want you to take It. If it's right for you to step back, step back, step wide, step wide. If that's not right for you, you just take it. Step back, step back. All right, keep it here. We're just gonna open up those hips while we get that core fired up and ready to go. Couple more just like that. Open up the hips. And one more. Take it back, take it back. Take it in, take it in slowly. Round it up. All right, here we go, team. Tap and reach across here is what we've got. Tabata rounds, which are 20 seconds of work, followed by 10 seconds of rest. We're keeping it traditional Tabata today. So what I want you to be thinking about is working to your level. Our goal, our goal is to get your heart pumping and to get those muscles working, but in a way that is good and challenging for you. So enough to challenge you, but not so much that you're miserable or you can't keep going, right? So you got to find what works for you. You know what I always say? Be where you are today. Challenge yourself in a way that works for you. Remember that if you showed up today, you are successful. So here's what we got. We only have four Tabata circuits. We get one minute in between to grab a sip of water. You can keep your feet moving. You can go back to any cardio exercise. You can jog it out in those rounds. We will start with back to basics. Your first two 20 seconds are back to basics. And then we add on as we go. We add a little intensity and we add a little sculpt. You can always keep your back to basics first round if you want. So instead of Tabatas, where we alternate between two different exercises, we essentially have the same exercise all eight rounds. But we're going to be switching it every minute, right? Don't worry. It sounds complicated, but I promise it's not. So go ahead and join me here. Our first round, we're going to start with just your basic knee raises. I'm going to talk you through it. 20 seconds, low impact. Back to basics. Alternating. Here we go. 20. So big arms, bringing the knee to your chest. If you need to keep it lower, that's always an option. If you need to keep it slower, also an option if you can get those hands up. Right, Take it here, take it here. Gradually getting that heart rate up. Low impact, back to basics. Three, two, one. Shake it out. We'll do the same thing one more time. If you want to pick up your pace, you can. You want to make it a little Bigger you can. Here we go. 20 seconds again. Arms can be here, arms can be here. We're going to add on a little sculpt when we get to the second minute of this Tabata round. So gradually bringing that heart rate up. Challenging in a way that's good for you. Three, two, one. All right, so what we're gonna add, if you want, is a little squat and knee. So we're here. Bring it up here, Bring it up. You don't have to get super low, but let's get it done. Here we go. Squat and knee. It's a squat, knee cross, right? So I really want you to think about that cross. If the squat is not right for you, you just knee cross. The cross is not right for you, you just squat and knee. Right. Right through here. And breathe low to high, adding a little sculpt, right? We got three, two, one. Same thing. One more time. So go ahead, get low in that squat. Bring that knee across for core. Hands behind the head. Here we go. 20 seconds. Breathe. And up, down and up. Right? This is where Tabata is at its best. When we get those hit intervals, especially body weight, cardio, that's essentially how Tabata started. Three, two, one. And breathe. All right, our last two minutes. One minute. We're gonna go knee cross one side. You got two times on the right. I want you to get some power. Here we go. So you're here. Knee cross. You can also go here. If you want to jump it, you can. But our goal is to get this leg, little burning, little sculpt, get that knee up for core and drive that heart rate up. We got five seconds here. Three, two, one. Breathe. Stay on that same side. Same leg, little burn, same core. Working those obliques, same cardio. Here we go. 20 seconds again. You can add a little jump if that's what's right for you. You can turn more with that core and cross it. You can drive the knee into the chest. Whatever is good for you, keep it going. Five seconds this side. Three, two, one. Feel that burn in that leg, right? So adding the sculpt, adding the intensity, we got one more minute in this round around. Let's get it done. Other side. 3, 2, 1. 20 seconds. Cross jump it if you can. Pick up the pace. If you can twist it, twist it again. If twisting is not right for you, just bring the knee to the chest. Again, a little bit of jump if you want that extra burn. Five seconds. Four, three, two, and one. Shake it out. This is it, team. Little changes in three, two, one. Here we Go. Last time. Really give it all you got, because you got a minute breather coming where we're going to keep our feet moving. We're going to get some water, drive into this heel, feel that core working. Get that intensity. Pick up your pace for five more seconds. Four, three, two, one. Shake it out. So there you have it. How do you feel? Little taps right through here. Quick sip of water. We got a minute to breathe. Where I'm going to talk you through our next round. In this minute, if you want to keep it moving, go back to those knees. Up to you or anything that we just did. Watch me right here. We're going to keep that lower body working and that core working and that cardio working. Staying standing. So we're going to start alternating a side lunge. You don't have to get super deep. And if your legs maybe are sore from your workout yesterday or just not feeling it today, just make it a little side step. That works too. But if you can get low, we start here. We add a little cardio with a side lunge shuffle. Totally optional. Just add some intensity for you. Then we're going to take it one. Side, side, knee, knee, side, knee. Two times on the right, two times in the left. All right, so we'll get some hips and glutes. We'll get some core, we'll get lots of cardio. Let's alternate in 3, 2, 1. Side lunge. 20 seconds. Get low again. If you're not feeling the deep lunge, just step it out. That works, too. Either way, we're gonna get the heart rate up with some cardio. We're gonna get some good hip opener. Mobility. Mobility. You know, I'm always trying to get that mobility in the workout. We got three, two, one. Shake it out. Getting those arms moving is also a good way to increase that heart rate. That's too much for you. You just keep them center. Let's get it done. One more round. Alternate. Back to basics. Down, reach, reach. Side, side. Oh, I'm tempted to add that shuffle. You know I love it. Down, hand, up, breathe. Yes. Five, four, three, two, one. All right, team, if you can, we're making it a shuffle. I really want to get to get the power in the middle. You do you. Here we go. If you can shuffle with that power, low to high, low to high. Drive out of that hip, straight up to the ceiling with whatever space you got that's not right for you. You keep it alternating. You can still get the power without the jump. Three, two, one. One more time. Feel that heart rate, get the most out of that. 10 seconds. Let's get it done one more time. Here we go. Side lunge power. Power. Shuffle. Side lunge power. Breathe. Take it up, drop it down. Do you need more of that mobility? You get a little lower, a little slower. If you need more of that cardio, you jump a little higher. Getting more power. Three, two, one. Ah. All right, team. All on one side. Watch me. Low to high. You can power it up with a jump or just step it two times. Here we go. 20. Breathe. Low down, breathe. Push out of this hip. You'll notice you'll get hip, but the stationary leg is also working hard. Right? Breathe. Especially in that little hop. Three, two, one. Same thing on this side. Get low, push out through here, but then cross, land on here. Here we go. 20 seconds down. You may be able to get quicker without the jump. So if that's better for you, if you want the jump power, cross power. You jump straight up, but you cross that knee. 33, 2, 1. Little sculpt right in those legs, in that core. Let's get it done. Same thing. Other side. Two times for 20. Here we go. Here to here. If you need to slow it down, slow it down. You want to pick up that pace. You want to add the jump up to you. Our goal today is to move our bodies, get our muscles working, get our hearts pumping. As long as you're safe and you're moving, breathe. That's all that matters to me, right? Stay safe, keep moving. One last time. 20. Here we go. Low. Hi. Breathe. As you get tired, think about keeping keeping the core engaged and chest open so we're not rounding in our back here, right? Keep it open right here. Five, four, three, two, one. And breathe. Shake it out. Two rounds down, team. All right, breathe. You got a minute to breathe. If you want, you can take it again. Side lunge shuffle if you want that cardio mobility or low impact. This round, I'm going to adjust my airflow because it's all on the mat now. If you need an elevated option, you can take it on the wall, you can take it on the incline, or you can stay on all fours. Watch me here. Actually, we're going to start up top. We're gonna inchworm it out and back. That's round one. You can drop to the knees. Then we're gonna take it to a bear plank walkout. So from here, you're gonna walk yourself to plank, walk yourself back to bear plank. Then we switch it. You're gonna walk it back or jump it back here to here. Then we add a plank press to it. Go ahead, join me. We're starting up top. Inchworm it out. Two rounds of 20. Back to basics. Here we go. I know that felt like I just threw a lot at you, but trust me, you're gonna get it. So this Inchworm, classic mobility move, we use it a lot in warm ups, so really take your time with it. If that's too much, you can just take your hands down and walk out just a little bit. Or again, take it to the knees. Let's get one more. 3, 2, 1. Catch your breath. All right, so a lot of core and a lot of upper on this, but we're also getting a lot of good mobility. Inchworm, 20 seconds. Here we go. Walk it up. You don't have to rush it. I know it's cardio, but trust me, back to basics. We want the mobility, we want the mechanics of the move, because then as we change it up, we want our body to feel ready this time. Walk it out and hold it down and stretch. All right, child's post stretch. We're gonna come back to this in a minute on all fours. One more time. Watch me. Lift it up. Walk your hands out. Walk your hands in. You're going bear plank to walk out. Let's get it done. Give you a slightly longer break. Bear plank to walk out. Walk back to Blair. Here we go. Lift those knees up. Walk it out. Walk them back in. If you want to stay hovered on those knees to keep that core working. Otherwise, when you come back, drop those knees down. Modification is keep the knees down the whole time. You'll still get the core, you'll still get the upper. 3, 2, 1. Stretch it back. Let's get that one more time. Walk it out from bear plank. If you need to keep the knees down or drop the knees in between, go for it. Otherwise, here we go. Lift them up. Walk it out. And here. Walk it back. And here. Walk it out. And here. Walk it back here. Yes, you can. How's that core? How are those upper body muscles feeling? Three, two, one. Stretch it back. All right, team, so this time you're gonna walk it back from the top. So hands are up. If you need to drop to the elbows, you can. Here we go. Walk it back. Walk it in. Or you can jump it back. Jumping in. Up to you, nice and light. Either way, core stays engaged and lifted the entire time, and you're landing soft. I know lots of core and upper on this, but we're gonna get through it quickly. So Keep it going for three, two, one. Big stretch back. Rest those wrists. We're gonna do that same thing one more time. Walk it back or jump it back. Stretch that back up into your bear plank. Here we go. Walk it back. Walk it in or jump it back. Jumping in. Think about that. Jump or walk. Initiating. From the center of your core. And breathe. Five seconds. I know this is going to be the hardest round. We only have one more after this, and it's all up top. Stretch. All right, team, let's make those arms work. We're going down. Down, up, up. Walk it back. Down, down, up, up. Start in your bear plank. This is it. 3, 2, 1. From the bear. Down, down, up, up. Walker, jump it back. Down, down, up, up. Walker, jump it in. Try to switch. Left, right, left, right, right, left, right, left. One more. Yes. Stretch. I know, team. I'm feeling it, too. One more round here, then we're up on our feet. We are done down here. We're just getting the core and the upper body, making it work. Here we go. Last 20. Down, down, up, up. Jumper, walk. Down. Down, up, up. Take it in. Putt and back and in. Right, left, right, left, right, left, right. Then switch it. And last one. Stretch it back, team. All right, so come up on all fours. I know you're feeling those legs, so get or come up on twos. Little stretch through those hip flexors. Reach those arms to the back. Grab them if you can. Let's grab a sip of water. This is it, team. We have one last tabata round. All right, roll through those wrists. Grab a sip of water now. I gotta get my air back up top. Didn't really help so much down there, Right? Still feeling it. Okay, shake it out right here. All right, team, last round. Let's make it good. That round on the mat was pretty, pretty tricky because it feels like core and upper. But how much did you feel that in your heart rate? Right. We really got it working all the way through. That is why I always say you do not have to be on your feet or jumping or running or going super fast to get your heart pumping. You know, you can get it when you engage a lot of muscle groups. All right, team, so here's what we got. I want you to shake it out right here. Just take it side to side. Take it low impact here. While you watch me, I'm going to give you a minute of cardio mobility. Really stretch it out. Here's what we got. Last round, we're taking it to our skater. So low impact to start. I Just want you to think. In fact, let's take it big. Cardio mobility, two times. Then we're going skater and jack. Skater and jack. In fact, let's go skater, skater, two jacks. How about that? Then we're gonna pulse it. Three, two, one, jack. Same side, Pulse it two times, same side. So you're pulse down on the skater and then jack. Don't worry, it's gonna make sense as we go. Catch your breath. This is your last four minute round. Let's make it work. Skater in three, two, one. Cardio mobility. Take it here, take it here, take it here. So really what I want is that transverse plane for your hips. Big arms, right side to side. You can step it. You can get low if you want. You can keep that back foot off the ground. Whatever works for you. Three, two, one. All right, team, you can keep it there. You can take it a little more of a skater. It's. It's up to you. Let's get it done in three, two, one. Here we go. This is it, team. This is your last round. We got four rounds of 20 seconds. After this it's only three. Sorry, eight. After this, it's only six. Breathe. Side to side. Whatever pace is good for you. Relax. All right, team. So skater, skater, two jacks. You can do low impact jacks as well. You do what's best for you. Here we go. Double skater, double jack. Here we go. Skater, skater. Yes. And breathe. If that's throwing, you having to do two different things. Just pick one. One. Just trying to give you variety, right? And breathe. One more time. We do this instructors, right, trainers. We give you two different things to try to mix it up for your brain. You can always just pick one. Here we go. Skater, Skater. Jacks. Jacks. Hit it, hit it. Up and up. Yes. One more right here. Three, two, one. Boom. All right, team, last two minutes of the day. No bonus move today, I promise. We're gonna pulse for two, Jack. Pulse for three, Jack. Here we go. Three, two, one, jack. Same side. Three, two, one, power. You can also go here. Yes. Get low. Legs are burning, but you can do it. Last one. Three, two, one. Let's stay on the same side. Let's get that leg and that hip burning. Power up for the jack. Get it done in three, two, one. Here we go. Here we go. Pulse, Pulse, Pulse. Jack. Yes. You can stay with me. This is it, team. After this, we're gonna get that other leg burning. Last one. Boom. Shake it out. Same thing. Other side. 2 times 20. Then we're quarter cooling it down. Let's get it done. Ready? Here we go. Three, two, one. Jack. This one doesn't feel as natural to me, but that's okay. I'm gonna do the best I can and move. 3, 2, 1. Last one. Yes, you can. I can tell I'm getting tired, but I got one. One round of 20 seconds. You can do this. I can do this. Let's finish it out. Strong pulse. And Jack. Here we go. 3, 2, 1. Low to power. Pulse to power. Low to high. Yes, you can. Don't let your brain cheat you out of these last five seconds. Stay with me. Yes. Three, two, one. Shake it out, team. How do you feel? Right. Sneaky cardio. Catch your breath. On the surface. If you were to look at this in the way I have it mapped out on a spreadsheet, it wouldn't feel that hard. The moment it feels. Feels hard. Why is that? Because Tabata does this because we get quick intervals, but we get really quick rest. So we can push a little harder on those short intervals. But we don't have much time to recover. Give yourself a few more taps to cool it down. We're gonna get a quick little stretch. I encourage you to get more of a stretch on your own. And please let me know in the comments. Did you like this? This format? I know a lot of us love Tabata. Let's take it out nice and wide. Roll those shoulders. I know. I love Tabata because it moves really quickly. It feels like it moves really quickly. Sometimes that feels a little chaotic, especially if we're switching it up on something like this. But I hope you were able to hang with me. I'm sure that you were, because you always do. Round up through that back. Let's get a little hamstring stretch right here. Take that arm. Big scoop loops. You need a little balance. And then take it opposite way like this video. Leave me a comment, let me know what you thought. And of course, don't forget to subscribe when you subscribe. That helps me be able to keep making these workouts for you. Hips back right here. Who scoop it. 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 looking for more. More support, more personal guidance on your journey, access to me to our dietitian Live events, Q&A's nutrition guide. That is the place to be. So join us there. Roll those hips right through here again. Make sure you get some more stretching on your own. You worked hard today. I hope you're feeling good, take that feel good energy out into the world with you today. Thank you so much for being here. Let's get one. One big, deep breath in and out. You did it. That was your cardio tabata sculpt workout. Great job, everybody.