25: No Equipment Strength HIIT - 30 Minute Workout [CIRCUIT TRAINING]

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your no equipment strength hit workout. This is a body weight only workout for strength and cardio where we will start with some back to basic strength. Then we will have a round two where I give you some options to add a little higher intensity intervals. Of course, I will give you lots of different options to work to your fitness level. So. So do what is best for you and be where you are today. Are you ready? Let's do it. Go ahead and just start moving. We're gonna get a quick warm up. We're gonna keep it pretty short, so just start moving your body. Roll through those shoulders. As I said, no equipment needed for this workout. So just make sure you have some space and make sure that you have some water. So we have three quick circuits. Everything is 47 seconds of work followed by 20 seconds of rest. So in your first round, in those 20 seconds, I'll be explaining your next move. And round two will add a little intensity. So I will give you options. You do not have to take the higher intensity option. It does not always mean higher impact. Occasionally it will, but we're gonna have some ways to really get the heart rate up without having to jump or run or add extra moves. We may just have a variation. What's going to be fun about this workout is we have an all standing lower body with a little bit of core. For our first round, let's go up. Eyes, little hinge. Why? And t second round is all on the mat. That's where we get upper body and core. Third round, we have a little combination of both. All right, so big lower body push in the beginning, get a burn through those legs, through those glutes. Big upper and core push in the middle. And then we get it all in for a little finisher round. Right through there. One more hinge and up and out. Let's do a little inchworm out. If that feels good for you, you're gonna inchworm it. Walk it to here and then walk it back. Bring it all the way up. Let's just get a couple like that at your own pace. Take your time. If you need to, you can drop to those knees just to get the core working and then roll it back. Or you can just stay high and get that hinge right here. And let's get one more. Hold it here if you can. Either knees or toes, little forward and back. Let's take those knees across. If you're on your knees, just get a little movement through the hips and Then we're going to take one big step up to one side. So big step here. World's greatest stretch. Big reach up. And we're going to take singles of this, actually. So we're going to step it back here. Reach. If you want to keep that knee down, you can. If you want to keep it up in the plank, that works too. At your own pace. Finishing out right through here. So we get some core working, we get hip openers, we get that back stretched out and ready to go. And then we're jumping up, we're getting into it and breathe. So walk both feet in slowly. Round it up, take your time. Here we go. Tap out and reach. All right, so a little bit of cardio as we get into it. So we are going 40 seconds of work, followed by 20 seconds of rest. First thing, we're going to start with a little hinge and a knee. So it's going to be a version of a deadlift, but we have no weight. So I'm going to give you the option to take a kickstand or to get one leg, a single leg deadlift. It is a little bit of balance, so of course, work to your level. If balance, your balance doesn't feel good on this move, then I want you to take it to just the kickstand. All right, so watch me here. We're gonna take it just to a hinge. So you're either just doing a kickstand hinge or kickstand deadlift. It's a hinge. Drive the hips back or you're here and tap it in. Here we go. 40 seconds on each side. So one foot down, drive up through the heel. Either way, you're driving those hips back, right? Hips go back. It's not a squat or a lunge. Soft bend in the knees, bring it up again if you need to. You can have a little balance or you can have a chair or a bench in front of you. Feel that stretch in the back of the leg, right? Also balance for core. So we want some of that balance, but we want a good breathe burn in the back of our legs. You got five seconds. Keep that core zipped and engaged. Three, two, one. Little stretch back. Not so bad, right? Almost feels like an extension of the warm up. Let's get the same thing. Other side. So kickstand. Feel that even with no weight, right? Core wrapped, shoulders back. Can either do that kickstand push out of that front heel or single leg. 40 seconds. Here we go. Down and up, down and up. Right here. Drive it up and in keeping those shoulders, core back. What do I mean by that? Not rounding right. Not here. That's going to throw your balance. That's going to disengage your core. So everything's pulled in. And whether or not you're single leg or kickstand, Slight bend in both knees. Drive the hips to the back. Breathe. Right here. Yes, team. Three, two, one. Stretch it back. All right, we're going to keep that lower body working. Let's take it to a plie squat. So we're just going to drop it down, bring it up. I want to get a little mobility through my arms, so I may do a little bit of here to here. You can keep your hands here, whatever you need to do. Toes out, wrap that core. Here we go. So you can just keep it right here. If you want to add a little reach and squeeze. This is your back to basics round. So this is where I really want you to focus on core engagement. Squeezing up through the inner thighs and the core. They're all connected. But if you want to get those arms moving, that may even help you get a little bit lower. Right, Take it down. Ten seconds. Breathe. Driving it up. Three, two. Last one. Yes, team. All right, so last move of the circuit, then we do it all again with a little hit. We're gonna do a little side step squat. So we're gonna step out for two and step back for two. I do want you to get low in the squat. If you need to modify your range of motion, that's okay too. Here we go. 40 seconds. Out and up. Out and up. So think of it as a side step. But we're squatting, right? Take it down. So you should already feel that heart rate getting up. I know I do. Because these big muscles, and by big, I mean bigger in the span of your body. Bigger compared to our upper body. Those core muscles, they require so much energy to work them, to maintain them. That is why it's so important to get that lower body work right. It's going to help us get more of that metabolic burn, metabolic training and relax. All right, team, so we're gonna add a little bit extra. You can keep it back to basics with what we just did, but if you want, we're gonna go three, two, one with our knees and then hinge. Three, two, one, and then hinge. Or just your hinge. Here we go. Drive that knee up. You can tap it in, you can drive it up and then get set. Take it down right here. Push into that heel. Either way, get set. So it does take A little second in between to get set. Yes. Drive it up. Power up, power up. And hinge. It's kind of like going through one speed and then slow it down. I know. Ten seconds. Burn, burn, burn. I'm feeling it. Three, two, one, and hinge. Ah. A little stretch. Same thing, other side. So totally optional if you want to just keep the kickstand hinge or the single leg. You can drive it up strong either. Tap it in. Knees stay slightly bent. Use that core. Pump those arms. That's where the hit is going to come in. Here we go. So notice we're adding hit not by jumping, not by running, not really by increasing our speed of the original movement, but by adding something a little extra right through here. Breathe, breathe. Yes. And down. Drive it up. Little runners or sprinters, lunge right where you don't actually have to get in the lunge. And here. Boom. Last one. And breathe. Woo. Stretch that out. There's that heart rate, right? All right, can we add to that paa squat? Yes, we can punch, Punch, punch, punch. We're just going to keep those punches. If you're not a puncher, just reach. But going down for two, up for two, at your own pace, you want to keep just the plie. Keep just the plie. Here we go. You know, I like to add sound effects to my kickboxing, so that feels too fast. You can go four, three, two, one. Four, three, two, one. Or slow down your punches. Up to you. Halfway there, maybe. I like that force you do you. It's your workout. Be where you are today. Maybe that's two punches, maybe that's three, maybe that's four. Four. But we're getting core, we're getting upper, we're getting a little extra cardio without adding any jumping. Three, two, one. And breathe. All right, team, so you can probably guess what this one's gonna be since we did a side step with a squat little shuffle in between. But we're not losing the squat if that's not right for you. You just keep the double step with or without the squat. Here we go. And breathe. Shuffle, shuffle. Stay low again. What it's not is just a shuffle. We're still getting low shuffle, so adding a little bit of higher impact, but not much. Right. It's not like we're getting a full squat jump. We're just keeping those legs down. Burn, right? Ha. 10 seconds. Drop those hips low. 3, 2, 1. And relax. Catch your breath, team. Grab a quick sip. Oh, that first round, I thought, oh, is this gonna be challenging? Then we Got to that hit round one, and it was. All right, team, so we are taking it down to the mat. Use this time to catch your breath and meet me down. So we've got some upper body on the mat. If you need to elevate it up on a bench, up on a chair, that works too. I'm going to give you modifications. If you're in that prenatal or early post crowd, you can also take things on the wall. But join me down here. We're going to start with just your traditional plank press. You know I love it. Down, down, up, up, down, down, up, up. Looking like this. Either from the toes, nice and strong, or from the knees here or knees here. Or again, it can be elevated, so join me here. Let's wrap that core. Let's get ready. Coming up. Here we go. 40 seconds. Down, down, and up, up. I want you to take it nice and slow, and I want you to think about that core. Is it zipped up? Is it engaged? Are you feeling loosey goosey? Really zip it up. Lock out those legs, squeeze those glutes, but make sure you're breathing. So as we push with all those strong upper body muscles, our core is supporting us the entire time, right? And again, not loosen the legs, tighten them out. If you start to feel like you're shifting back, bring those shoulders forward. Ten seconds. This is gonna hit in itself, right? Three, two, one. Stretch it back. All right, team, so over on your back, I want you to watch me here. It's a little bit tricky, but we're gonna get some core if you need to modify. If you're my pre or post crowd, I want you to do a bridge. Otherwise it's a crunch. But here's what we got. Elbows are tight in. We're going to go over our head. Squeeze and crunch and crunch. So what I want you to think about is pushing against each other, hands and elbows. So we really activate those triceps, and then we get that core again. If you're modifying, keep them here to a bridge. And if you can add the crunch. Here we go. Squeeze tight. Everything in. Drop those toes. Squeeze tight. Everything in. If you start to cramp, just take them out. Squeeze it in. But if you can keep them in the entire time, especially after that plank press, you're pushing against each other, pushing against each other, you're gonna feel those triceps. A little weird, right? But we feel it again. If you need to take it to the bridge, everything in. So a little tricep crunch. Tuck the pelvis movement is Coming from the center core. Yes, team. Three, two, one. Stretch it out. Turn over onto your mat. We're coming into a little swimming. If you're modifying, you're going to take it to a bird dog or standing, but if you can, we're going to go opposite arm, opposite leg. So upper body pull, but we're also getting some core in that low. Back in three, two, one. Here we go. Up and up. You can start slow and then as you're ready, you can keep your shoulders and your legs off the ground. You can keep that contraction through here. Contraction through here. Think opposite arm, opposite leg squeezing through. You do not have to get super hot. Don't think you have to hyper extend end or get a big curve. Obviously, I don't have that either. But opposite lift, eyes down, so you're not straining your neck. Right, right through here. Keep it going. 5, 4, 3, 2. Stretch it back. All right, team, we're hanging out here. Hit round for our upper and our core. We're to going. You're gonna go into that plank press. But if you want at the bottom plank jack, at the top plank jack or one or the other, that's not right for you. You just keep down. Down, up, up. Knees or toes. Here we go. Down and jack. Up and jack. Left, right, jack. Left, right, jack. Remember, you can also just tap it out, Bring it up, tap it out, bring it down. Try to alternate your lead arm. If you'd rather just go down, down, up, up, Jack. That works too. Or down or up, up, down, down. Whatever you got. Team, we got 10 seconds. Are you sliding back? Bring your shoulders right over those elbows. Let's do it. Down, down, up, up. Last one, huh? Yes. Breathe. Stretch it out. There's that high heart rate. All right, team, this time we're gonna get little pulses, so we're gonna bring everything in. Three, two, one. Drop it back. Keep pushing in. Wrap that core. Pulse for 3. 3, 2, 1, 1. And release. Keep those hands, palms pushing towards each other. Little prayer. Triceps, right. Praying that we get through this. If you want, you can add a little hip lift. Watch my hips. Little coming off the ground, but you're still keeping the movement in both as you're lifting. Don't forget to keep that push in between elbows and hands. If you can't get the elbows together, just do those hands. Here we go. Ten seconds. Pulse, pulse. Last one. Oh, that core. Three, two, triceps. Big stretch. So that one was more of a burner, right? Then a hit. All right, this time we're Gonna get our swimming for four or bird dog for four. And then we're gonna push it up and drop it back down so it looks like this. 4, 3, 2, 1. Obviously, that was fast. Up and down. If you need to come on the knees, you can. Or bird dog. Here we go. 4, 3, 2, 1. Up. Strong, slowly down. You can take it slower if you need to. You can use those knees right here. If you're bird dog, just one and then the other and then push up from here. Back still lengthening, still tightening. All down through the back. Keep it going. 4, 3, 2. Push up. Strong right, triceps. I know. 4, 3, 2, 1. Push it up. Arms and legs in your back. Last one. Stretch it back. Oh, man. Team. That was your short round. Right up onto your feet. Grab a single sip of water, tap it out. Right, so that was a little bit of a burner for upper and core. Let's take it back. We got a little combination of both. All right, team, so starting out, we are going to go side lunge to curtsy. So I'm going to give you a couple of options. You can just keep your feet moving, shake out those arms and legs, side lunge, and then tap it back to curve, curtsy. All right, we're gonna go all on one side. If you need to just do a tap and a little shift, that works too. If you need to do a side squat into a regular lunge, that works too. But we got right side for 40. We got left side for 40. We may just do them back to back, because why not? Then we're going into some things with our upper and core. Wrap up that core. Shoulders back, side lunge to curtsy. Here we go. Down. Tap it in, curtsy. So you can tap it in. Or if it feels better for you, you can just go make it fluid. But that's a little bit of balance. But I want you to really think about range of motion. Get low, get low. If that is in your mobility range. Side and back, side. Take it here. Yes. Weight in the heels on both. So shift to this hip. Power up. Shift to this hip. We got lots of outer, just like we got inner. And here. Yes. Three, two, and one. Shake it out. Let's get a quick break. And then we get the other side. We're gonna keep that heart rate up. This is your last round. Here we go. Go side lunge into the hip, curtsy lunge. You can also just pick one if you want to. Just do the side lunge. That works too. Or just do a tap and A tap, but shift the weight into the heel. Get low. Shift the weight into the hip and the heel. Yes. To get here. Oh. Core engaged. I like to kind of use my arms as a kid, a guide, but it's up to you. Breathe. 10 seconds. Yes. Breathe. One more. Boom. And down. All right, team, so now we are taking it to a little half walkout. Shoulder push up. What does that look like? All right, watch me knee. Think of it as walking to, like a triangle. Then you're here, just lowering the head and walking back. If that does not feel good for you, take it on the wall. Or you can take it down to a regular push up or you can just inchworm it out. It is up to you. Walk out to that triangle. Almost like a down dog. Little shoulder push up, walk it back. Here we go. So hinge, walk here, bend in the elbows and walk it back. You can reach up if you want or just come back to here, right? Walk it out, walk it back, walk it out. So notice when you're doing that, it's a small movement, not like your full push up from the mat small movement, but you're going to feel those triceps. We call it a shoulder push up because it's coming from up top. But you're getting a lot of tries and shoulders and back. Last one, relax. Little tricky, right? If it didn't feel good for you, don't worry about it. We're going to take it to an elbow plank. So we're coming here. And from here, if you can, we're going to do a little knee pike. So knee comes in, little lift. If that's not right for you, you're going to do a bird dog from the elbows or standing knee raise. Are you ready? Join me here. You're standing knee raise. Just here to here. Let's take it on your elbows. Zip up that core a few more seconds to get into it. That's okay. We always need that. In 3, 2, 1. Knee comes in, little lift, back to center. Knee comes in, little lift, back to center. So the reason we're staying on those elbows is that we have to engage the core for a little bit of that pike to get up, right. If you try to just bring your knees in, you're going to run out of space. So think about using your core to pike. There's a string on your belly button, bringing it up as you bring the knee in. If it feels like too much, just bring the hips up. You can just do a regular pike, right? But if you can't, in and out. Yes, team. Three, two, one. Relax it back. All right, team, let's bring it back up. Here's what we got. We're gonna keep pretty much the same thing. Side lunge to curtsy. But you can either add a knee or add a little jump. If you want to add the jump, you can, but it's totally optional. Just find a way to up the intensity. Here we go. 40 seconds. Knee up. Knee up or knee and jump. So as you're jumping, notice I'm not jumping super high. It's a grounded jump. It's just enough to power up with the knee and land soft to get that burn in the leg. Totally optional. You can also just bring the knee up or keep it regular. That works too. Whatever you got, team. Down and up. Breathe. Yes. Three, two, one. Relax for just 10. And then we got same thing. Other side. All right, a little break, but not as much. Let's do it. Here we go. Side knee, side lunge. Drive the knee up so you can keep it right here. Add a knee or add a jump. Not rushing the movement. I still want you to get low and low, right? Yes, you can. Up and down. Breathe. There's my balance. I know. Shift the weight, drive it up, ground it, Hop. Yes. Three, two, one, burn. All right, team, let's keep everything working. So if you can, you're gonna walk it out. Push up, pop it up. You're gonna pop it back to here. Straighten it up, push up, pop it up. That doesn't work for you. Just your push up or just your pop up. You decide. You got 40 seconds. Walk it out. Shoulder push up so you're here. Halfway down. Pop it up, pop it back, straighten it out, pop it up, eyes up, pop it back here. You can do it. If that is not right for you, feel free. Take it to just a push up or take it to. If this feels better. A regular push up to a pop up. Here, here. But if you can. Shoulders low in the legs. I know. I feel it too, too. Shoulders and tries. Ha. Five seconds. Three, two, one. All right, team, you know what's coming. Either standing mountain climber or let's get a climber. We're actually going to travel it. As in we're going to move up and back or regular climber or standing climber. You do you. This is it. No bonus move. Just want to see whatever version of climber you've got. If you want to walk it forward with me, you can. In three. Last 42. One. Here we go. So, climber, maybe you're Just running it here. Maybe you're tapping it in, Maybe you're standing. If you want to walk with it to get the upper body, it's a little tricky, so don't overthink it. You can also just walk those hands out. That's actually more challenging. Walk your hands back. If you want to try climbing with it forward and back. I know, team. Hard for me too. 10 seconds. Just finish with that. Strong climber, wherever you are, for where you are today. Keep it moving. We got four, three, two, breathe. Stretch it back. Shoulder to shoulder. Yes, team. You're gonna hang out in this child's pose as long as you want. And if you want, take a shoulder under. Get a little stretch. My heart rate's up on that one. All right, team. This is why I love a good body weight workout. Even though I'm always like, oh, I know I gotta put some body weight in, I always forget how challenging it really can be. Roll through your back, hips all the way up to the neck. Really focusing on that lower lumbar spine right through here where we get a little locked up. Yes, team. And here. Ah. And then just kind of roll your hips side to side. Ah. Come back onto your feet. So proud of you for showing up today. I hope that you feel proud of yourself. That is something that I want you guys to strive for. I know it's hard. Most of us are way harder on ourselves than we are on anybody else. Most of us really hesitate. Hesitate to feel that feeling of, ah, I did that. I showed up for that. I rocked that. Even if rocking it means you showed up and it was really hard. Even if rocking it means you showed up and that wasn't so challenging. Maybe you want to add another 10 minute quick hit of mine. Take it across right here. Roll the wrist. Even if showing up means you took breaks, you might modified, you left some exercises out. It doesn't matter. You're here. You showed up. That is all that matters. So please remember that. Whoo. Little quad stretch if you can. So hand on the wall if you have it, and then either tilt that hip forward or if you're able to grab it, take it here. Please make sure you check out all the links in the description below. If you haven't already, join us in the BodyFit Athletic Club on the BodyFit by Amy app. If you need that extra support, that guidance, all of the extras, and to connect with me, tilt your hip forward here. And of course, make sure you like this video and you subscribe to the channel, to the YouTube channel that helps me be able to keep making these workouts for you. Leave me a comment. Let me know how you feel. Thank you so much for being here today. Get some more stretching on your own. Get that water and celebrate all the work that you did today. One big deep breath in and out. You did it. That was your no equipment strength hit workout. Great job, everybody.