25 Minute No Repeat Cardio Tabata Workout

Hey everybody, I'm Amy from Body Fit by Amy. And this is your no repeat cardio Tabata workout. This is day two of your no repeat challenge. However, this is a great workout that you can do at any time and I'm going to give you lots of different options to work to your fitness level. You don't need any equipment. We'll work in a tabata format of 20 seconds of work, 10 seconds of rest, 4 minute rounds. Are you ready? Let's do it. Let's go ahead and start with a quick warm up. Just start moving your body. It is all cardio and most of it is standing. I will give you options for the things that are down on the mat. So we don't need too much of a warm up today. We just really want to get everything loose and ready to go, get our muscles warm and also just bring up that core body temperature ready to move. Let's just do a few little hip circles right through here. You can also add the shoulder with that if that is good for you. And then let's take it little knee pull in just like that. You can grab either in front of the leg or underneath. If that's not right for you, just bring those knees in or keep those little hip circles. Let's take it out to the side. Big step here is how it is going to work. So we are working in our traditional Tabata format. 20 seconds of work followed by 10 seconds of rest in 4 minute rounds. Go ahead and take it up and hinge it down just like those big. Why? Right through there. So when we do Tabata normally we have some repetition. We either alternate between two moves or four moves or we have different variations. Today it is no repeat. Let's take it here, flat back down and round it up. That means no two exercises are the same. A few things that we have that are right side and left side. But all in all, hold it here. Once you're done with that 20 seconds, you are done with that exercise. So I think you're gonna have a good time with it. It's gonna move super fast. You're gonna be done before you know it. Let's just do little tap backs right through here, little stretch. So what that means is you gotta stick with me. It's gonna move quickly in those quick 10 second breathers. I'm going to show you your next move. We're keeping everything pretty simple today. No crazy combos. Go ahead. If you can hold that lunge, you can drop that knee down, stretch it here. You can even come to here if you want, and if it works for you, come down here, reach it up, do a few little reach throughs. So everything is pretty simple. But if there's something that you either feel like your body doesn't want to do, it's too much for you, or you just can't get in that 10 second rest period, what I'm doing, you just move your body in however way feels good for you. You can drop it down right here if you want. That can be marching, that can be jogging, that can be jumping jacks. Find something in that 20 seconds that feels good for you and just keep moving. Bring it up. Round it out right here. Let's do a little tap and reach. All right, so 20 seconds at a time. Again, it is going to move quickly, but I think you're gonna have a great time with it. It is all cardio. We'll have one little circuit on the mat. Again, I will give you options. The goal is to move in a way that is good for you. You know what I always say? Be where you are today. Work to your level in a way that works for you. If you showed up today, you are successful. So I'm hoping you're already feeling that heart pumping. Let's go ahead and get started with our very first move. All right, so we're gonna start with a power knee. Shake it out right here. We're going one side. Step back through here. Power knee. Power knee. Just like that. We got 20 seconds on the right, followed by 20 seconds on the left. Get set up. Core engaged. Strong arms. Here we go. Power knee. So you can go here or you can add a little jump, but that jump is coming pretty soon. So I want you to keep this one grounded. Drive it in. Yes. You're gonna feel that leg working. Strong arms. Pull that core in. You can keep it slower and lower if you need to. 3, 2, 1. Shake it out. So, yeah, you're gonna feel a little leg burn. That's okay. The main goal is heart rate, but we'll get some upper, lower and core working as well. Other side. Here we go. What I mean by intentional movement is instead of just flailing your arms. Here. Nice and strong. Strong. Think about that. Core coming in. Yes, you can. 10 seconds. You know what I always say about Tabata. It moves fast, but it moves fast. 3, 2, 1. It's gonna be over before you know it, but you gotta pay attention. All right, next move, we're gonna do a little leg swing and a knee. You can add a little jump if you want. Or just take it here. Join me here. So if you can keep that foot off the ground, it's going to be a balance move. It's going to get that leg burning. Do what is best for you and your balance. If that's here or here, whatever you got. 5, 4, 3, 2. Swing a knee. Catch your breath. Different exercise, right? I know some of them will be similar. Just so your brain doesn't have to work as hard. Swing a knee here or power it up. Little jump, 20 seconds up breathe. That 10 seconds is. Is designed to be. Just remember, you can be here too. You don't have to jump. You don't have to keep it off the ground. It's designed to be just enough time to catch your breath, look at the next move, then moving on. Breathe. In between our circuits, we'll have a slightly longer rest. Not much. All right, team, let's take a side knee. So I want you to angle here, arm out, pull it in, bring it up slower. Fast bounce if you need it. Here we go. 20. So again, you can take it nice and slow. We're aiming to get obliques and cardio. Do you want to add a little jump with it? You certainly can. Up to you on your pacing. Heart rates up. Do what's best for you. You don't have to actually touch elbow to knee, but try to get that core breathe. Same thing. Other side. So angle arm out, arm up, pull it in again. Crunch, side crunch. But mostly cardio. Here we go. Intentional movement. If you need balance, grab it here. If you're taking it slow, you're still getting the work. Doesn't matter to me. As long as you're moving. As long as you've got good form, staying safe, you do you. It is your workout. That is why we're here. Get our bodies moving. Leave feeling good. Three, two, one, breathe. All right, last two. Here's what we got, team. And we're going side lunge. Tap it in on the right. You can add a knee if you want. Here we go. Side lunge. Knee. So similar, like we're adding on, making it a new move. But you can add a little jump, little jump. Take it out, bring it up. Yes. Up to you. You can also just side lunge. Tap it in 5, 4, 3, 2, 1. Catch your breath. This is it. Last one of this round. I told you it is gonna go by fast. We only have four circuits. That is it. Let's get it done. Here we go. Down. Tap here, tap, or here. Bring it up. You can bring it up with no Jump. Or you can bring it up with a jump. Yes, you can. You got a 30 second breather coming, so stay with me right here. Three, two, one. Catch your breath. Quick sip. All right, team, we're going back to another four minute round. You get a little bit of a breather, but I want you to try to keep those feet moving. Grab a sip of water again. Remember, rest is part of the work. We want you to have those rest breaks. Some a little longer, some a little shorter. So that way you can really go hard in that short four minute rounds. Here's what we got, team. We're going in and out. To the side, in and out. You can step it, you can run it, or you can jump it up to you. Then we'll do the same thing front to back. 20 seconds, in and out. Here we go. Step it. If you think about it, you can switch your lead leg. Right, left, right, left, left, right, left, right. Or again, if you want to jump it out, in, out. In your workout, you pick where you want to be. Yes. Breathe. Three, two, one. Catch your breath. Now, if you need more of a breather than these 10 seconds, just use that next round at the low impact to catch your breath. Or you can always hit pause. Let's take it forward, back, join me. So step and back. Little agility drill. Or run it, run it. Or jump, jump forward, back up. More agility when you get those quick feet, a little more cardio and legs when you jump. So up to you. Three, two, breathe. Yeah. See what is next? We're going side slide. So big step slide. You can go here to here. Jump it. Here we go. So step and slide, step and slide. Cover your space. If you can go a little quicker, a little more of a jump, go for it. But remember, you do not have to go high impact to get high intensity. You can still get high intensity. Keeping it grounded, just intentional movement. Three, two, one. All right, team, now we got to the front. We're going to take it a little bit. Diagonal. Slide, slide, slide, slide. Here we go. Take it forward, take it back, take it forward, take it back. If that diagonal is messing with your brain, you can just go front to back, front and back and back again. Just like in our athlete challenge where we remind you we are all athletes. We're gonna get that agility, that footwork and breathe. We need it in in our everyday life. What do we got? All right, so we are punching. We're gonna do a little split leg, tap it back or scissor jump. Punch it forward. Join me Here we go. 20 punch. It's only 20 seconds. Tap, tap. This works too you. Do you. Yes. Strong punches. Don't worry, it's not a kickboxing workout. Just reach it out. 5, 4, 3, 2, 1. Catch your breath. Now we're gonna tap it out to the side with a reach, reach, and punch. So it's a cross punch and a tap out. Again. Just keep moving. Here we go. I know I'm throwing a lot at you. Yes. Team. And breathe. You can pick that foot up if you want more. Hop. Or keep it grounded. Cross, cross. Five seconds. Make them count. Three, two, one. They always count, but you know what I mean. All right, we're through our last two, so we're gonna do that side hop, side hop, shuffle, side hop, side hop, shuffle. Here we go. So hop, hop, shuffle, hop, hop, shuffle. If that's too much for your brain, you just take it back to that side hop. I know. Then it makes it not really a no repeat. But that's okay. Hop for two, shuffle quick. Hop for two, shuffle quick. Now we do the same to the front, so we're gonna hop forward, shuffle back. Hop forward, shuffle back. Big step or big jump? Last one. Huh? Shuffle. So you can think of it like long jump, shuffle back, long jump, shuffle back. Make it count, make it good. Step it, walk it back, step it, walk it back. Or jump, quick feet. Shuffle, jump, quick feet. And breathe. Yes. You got another little breather coming. Short workout, I promise. Tap it out. Give your heart rate a little break. Again, you want to get to the end of that four minute circuit and and need that rest. So really challenge yourself, especially on that last round. Taking it down to the mat team. Give yourself a second to bring it down a little bit longer. Breather. Since we're at that halfway point and I want you to watch me here. So everything we're doing here, if you want to keep it standing, you can keep it standing. But again, I'm going to give you options. We're going to come up to that reverse plank and we're gonna do a little reach with it, reach with it. If that is too much, you can just do a seated reach. Or again, you can do knee and reach from a standing position. Then we're gonna do it with kicks, right? Kicks just like that. Then we're going side plank with a little knee each side. Then we got some things in the all fours and plank position. I'm going to talk you through it. Make sure you can see me. We're starting. Reverse bridge. Reach and reach. If that's not right for you. Keep your hands down or your feet down. Here we go. 20 seconds. Reach so you can reach the ceiling. You're pushing with the arms. Yes. We're getting a little bit of triceps. Yes. We're getting a little glutes and hamstrings. But I really want you to think power straight up. Power straight up. If you want more of that mobility, you can reach back, but don't lose your balance. And relax. Roll those wrists. All right, I promise we're not down here long. Now, instead of the arms, we're kicking the legs one at a time again. If you want to do standing kicks, that works, too. Here we go. Kick it up. Down. Kick it up. Down. Arms are helping, legs are helping. But really think core and power. Imagine you're kicking something on the ceiling. Yes. Feel those arms. I know. Yes. You knew. I had to sneak it in. Three, two, one. Shake it out. All right, team, on your side. It's quick. On your knee. We're pulling it up. We're dropping it down. We want side plank each side. 20 seconds, here we go. If that's not right for you, you can keep it down and just do a side knee, or you can just hold the plank. Any of those options will do. I know normally I like to give you the modifications before we start, but because it is such a quick format. 3, 2, 1. And relax. So we're getting obliques each side. We're getting arms and legs moving for heart rate. Same thing. Other side. Remember, you can just do the top knee. You can just do the hold. Here we go. Up and down. Lift. So lift from that lower oblique. You can just be here or just be here. Pull it up and in. Yes, team. And down. Huh? Breathe. Yes. Get it. Three, two, one. All right, second half. We're on all fours to start, so we got that little break. Dancer modification is a little bird dog. Otherwise, lift those knees. Take it through. Join me. Take it through. Bring that arm up. You can also keep your feet down right here. Or cross it through. Cross it through. Either way, just think from the quadruped. Lift those knees. Twist and reach. Twist and reach. Relax. Definitely one of those that you're like, what just happened? All right, we got our Superman push up. If you're modifying, you're gonna go bird dog. Push up. Otherwise, let's take it all the way down. Gonna give ourselves a little. A little more than 10, so you can watch me. So Superman, hold. Push it up. Take it down. Superman, hold. Join me. Here we go. Superman, hold. Push it up, Superman. Hold elbows in so you really get those triceps. You can push from the knees, if that's better for you, or push from the toes. Use that core. Yes, team. Five, four, three, two, one. All right, we're here. Last two. We're gonna take it with that lateral mountain. Yes, Lateral mountain climber. To the side. Here we go. Lift it up. Tap out, tap out. So you're on all fours. Think hands and knees, then lift side to side, side to side. Right, if you're standing, you can just tap them out side to side. We got five, four, three, two, and one. Catch your breath. Last one team is just your regular mountain climber. Again, you can take it standing, drive those knees into your chest. You can choose if you're gonna cross it, but last 20, make it good. In three, two, one. Here we go. Bring them in. You can tap it in, you can run it in. You can cross it either way. Whatever way you are working. We're crossing it, crossing it. Bring them in. Just about five seconds to go. Three, two, one. Everybody stretch it back. Quick little child's pose. Ha. Right, so you can stretch through your back. That was a lot of core work, a lot of upper body, whereas most of our standing stuff with cardio and lower body. Go ahead and bring it up. Roll through those wrists. Yes. Come up onto your feet. Just give them a little breather. And then again, take it to that moving, quick sip of water, because we're going to jump into that last circuit. This is it. All right, team. This is just one last circuit. Keep it moving, whatever you want to do. One last circuit of a lot of traditional cardio moves that you know. We got some hamstring curls, we got some heel taps, skaters jacks, jump rope, pop back and burpee. That is it. All right, let's get it done. Start with those hamstring curls. Low impact is here. High impact. You can go high and add a jump. Here we go. Last 20. Last circuit. 20 of hamstring curls. So if you need more of a breather, you take your time. If you want to really get into it, take it here, take it here. Breathe and breathe. Yes, team. This is it. Find that energy. That's what my kids say. I have some energies left. Find those energies. Three, two, one, breathe. All right, now we're going opposite. Heel taps, heel taps. Hands behind the head. If you want, you can jump it or just tap it in. Here we go. I'm going. Start low impact first, and then take it here. Cross body movement. Really good for Our brains as well. So we're getting some mental agility as well. Tap it. And of course, we're opening up the chest, opening up the hips, so we're getting mobility. 3, 2, 1. All right, we got our skater. You can tap behind, you can tap behind, you can step and jump, you can step and jump, whatever you want. Here we go. Skater, what is that for you? Is that more mobility? Just a tap? Is that more legs? You want to get low into those hips, or is that power? Are you bounding side to side? This is not a good combo. These are my pants that fall down and my shirt that rolls up. Who can relate? 3, 2, 1. Ha. All right, team. Regular old jumping jacks, whatever you want. Low impact or high? Here we go. Take it here again. I know that heart rate is up, so if you need this as a lower intensity interval, that's hit training at its best. It does not mean that you are failing this workout. In fact, I'm gonna stay here so I can let my heart rate stay up, but come down just a bit. If you're here, that works too. For 5, 4, 3, 2, and 1. All right, so little side squat, tap down, reach up, tap down, reach up, or jump it. Here we go. Out. This is really for a cardio workout. This is like our first squat, to be honest. Right? We had a lot of things working. We had some lunges in the beginning, but really we've kept it mostly cardio. Out. 3, 2, 1. All right, little jump rope again. If you need that breather, keep it here if you can. Little taps. Let's do it. 20 seconds. We are so close, team. Let's finish it out strong. I am so proud of you for being here with me. Lower back just here and pushing through. Listen, Tabata is fun and moves quickly, but it is challenging because it moves so quickly, especially breathe, when you have a new move every round. All right, team, this is it. We're gonna pop it back. You can take it here, walk it back, walk it in, or you can take it here, pop it back, pop it in. Give ourselves a few extra seconds here. Up to you. Let's get it done here. Go we. Here we go. Down. Walk it back, walk it in. Or jump it back. Or if you're keeping it up top, squat it. Tap and tap. Squat it, Tap and tap. Keep it going. Breathe. Five seconds. Three, two, one. And relax. Last one, team. This is what we got. We're going for it. We're gonna give ourselves a little extra breather so we can prep for it. Full Burpee. If you want, you can do what you just did, which might be a walk back, a pop back, or a touchdown tap back, or if you want, take it all the way down. Elbows in, all the way up and up. Your last round, whatever you needed to be. 20 seconds. Here we go. Take it down, take it up, Stand up. It's only 20 seconds, so you're not gonna get very many. So give it your all. You got this, team. Stay with me. Hand up and breathe. Yes. Can you get one more? Yes. It out. I know I say that all the time. Ever since I started teaching classes and training people. Tap it out. Keep your feet moving. Let that heart rate come down. I am so proud of you guys, I can't even tell you. Grab a sip of water. Keep your feet moving. We'll get a quick standing stretch, but again, please make sure that you get a stretch on your own, because we're gonna keep this short so we can get you in and out. All right, team, whether you're doing this as part of the no repeat challenge or on your own, know that this is a challenging workout, even though it was short. Again, your brain has to work hard. Try to hinge right here if you can, to keep a new move, a new, fresh move. Roll through standing cat, cow every 20 seconds. You only get 10 seconds to learn that move, so I am proud of you. Whatever that looks like, I don't care. And I. As long as you were safe and you were moving. Take those knees, those knees out. Roll it here. That is what matters. You showed up. That's all that matters. You worked hard. You challenged yourself in a way that's good for you. Remember that. If you like this workout, make sure you let me know in the comments. Let's get a little hamstring stretch through here. Hinge it here. Let me know. Did you love it? Did you not love it? That's okay, too. Some people really, really like circuits and timed intervals. Some people really like no repeat. You're gonna get a little bit of both in this month's challenge. Obviously, no repeat, but we will have some circuits as well where we just change it up every circuit. If you're someone who gets bored easily, this is the perfect cardio workout for you. Perfect challenge for you, actually. So make sure you like this video. You can add it to your favorites, save it to a playlist, whatever you need to do. Share this link. And, of course, don't forget to subscribe and share the body fit. Love. So one hand back, tilt it forward for the hip if you're able to bring it up, bring it up. If that's too much mobility, drop it on something or keep it on the ground. Subscribe to the channel and of course, let others know so we can reach more people, get more people moving and feeling good. That is the name of the game. Yes, we were burning calories. Yes, we were. We were toning and sculpting and shaping our muscles. Yes, we were closing those rings and hitting our step count and all of the things that we often talk about about exercise, but the main thing is that you are moving and you are feeling good. I hope you feel good. I hope you feel strong. Really think about the short term effects of exercise. The long term ones are great, but short term, you're gonna go throughout the rest of your day with energy, I hope with some pride of everything that you accomplished today. And I hope with those feel good endorphins to bring that joy that you're hopefully feeling right now, even if it comes with a little bit of fatigue. Take that joy and that energy to everybody you meet today, to everything that you do. Let's get one big deep breath in and out. Thank you so much for being here. You did it. That was your nose. Repeat cardio tabata workout. Great job, everybody.