26 Minute HILIT Cardio Workout II Step Into Your Power Day #7

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your high lit cardio workout. This is day seven of your power challenge. This is also a great standalone workout that you can do at any time. And I'm going to give you lots of different options to work to your level. High lit stands for high intensity, low impact training. So we're going to keep it all low impact, but we're going to take it up to high intensity to really get that heart pumping and work your muscles. Are you ready? Let's do it. Let's get started with just a quick little warm up. You can march, you can jog, whatever you need to do to get the blood flowing. Let's roll through those shoulders. We're gonna keep this warm up pretty short today, but of course, if you need more, get it on your own. Everything we do today, we are going to keep standing. We will have a second round where a few things. You will have the option to take it down to get a little bit of extra abs. And it is totally optional, so you can keep it there, you can keep it all standing or you can get a little extra core in round two. So let's step it out right through here. Our goal in this quick mobility warm up is to get some dynamic movement of the movement patterns we're going to do today. And of course to go ahead and get the heart rate up and get that cardio going. Let's stretch out through the legs again. It is high intensity, but it is a low impact. I'm going to give you options to also make it low intensity. Let's take it up, let's take it down. So you work to your level. You know what I always say, be where you are today. So you pick your level. As long as you are here and you are moving, that is what matters. Let's get to get a little squat, a little hip roll. Not very many. You don't have to get super low all the way through. No jumping, no running, one more each side, but ways to get the heart rate up. You're gonna reach it down, reach it up with the knee, reach it down, little hinge up with the knee. If you need to take it slower, take a break, get more of a breather. It is totally up to you. Let's tap it out right here. A little reach across. All right, here's what we got. Two rounds. Your first round, 40 seconds of work, followed by 20 seconds of rest. Your second round, we're gonna step it up. One of the ways that we increase Our intensity is we take away some of the rest. Right? So second round, we have shorter intervals of work, but also shorter intervals of work. We have 30 seconds of work followed by 15 seconds of rest. It's gonna move quickly, so just do what you can. And again, if you need to slow it down, if you need to take it to just a little march, that is a O. Okay. You are here to move your bodies, get your heart rates up, and leave feeling good. Little stretch right through here. All right, so round one. 40 seconds of work. 20 seconds of rest. In between the rounds, we'll get about a minute where you can grab water, you can shake it out, you can keep it moving if you want. All right? It's gonna be over quickly. I think you're gonna like it. All right, so shake it out. Your first round, we're taking our feet out. Out. In, in. You can start just this slow. If you think about it, switch your lead leg. Or you can it and go a little quicker. Here we go. Out, out. In, in. I want you to move those arms with it. So the high impact version of this is a quick little agility drill. But this is also agility. If you want, I want you to come up in between. Low, low, and high. Yes. Right. I know it's a little tricky to keep your feet moving. Right, left, right, left, left, right, left, right. So don't worry about it. If you end up going the same leg, that's okay. Can you pick up your pace? That's an option, but it doesn't have to be your option. This is your workout. You are here for you. Let's be done in three, two, one, breathe. Little burn in the legs, right? And there's that. Hurry. All right, next one. We've got what we call running arms. So you're just moving those arms. You can keep it standing the whole time and just run. Great little thing to remember if you ever have a foot injury. Or you can take it with a little squat. Are we ready? 3, 2, 1. Running arms. Start slow, low. Pick up the pace if you want, and if you want, we're squatting with it. Bring it up. Running arms. Notice we're not sloppy with it. We're nice and tight. I want you to work your back and shoulders, too. Squat and run. Squat and run again. If you want to keep it slower with those arms, or if you want to keep it with just the arms and no legs, up to you. So many options with this workout, but keep it tight so back and shoulders and core are working as well as legs and arms. Three, two, one, and breathe. Surprising how you feel your arms. Right? All right, let's take it to a little side step. So we're here again. You can keep it nice and slow. That's your option A. Or it's more of a slide, right? Cover the space, do what's best for you. Sliding or stepping, you in. 3, 2, 1. Step touch, hip touch. So this step touch, you can keep it sort of basic cardio, or you can pick up the pace. You can get low in what we call that athletic stance, right, to keep the legs burning. Or you can keep it upright if you want to take it to that slide. Power through, right? Still low impact. It's not a jump. It's not here unless you want it to be. But that's not what this workout is about. We're here, here. 10 seconds to go. 5, 4, 3, 2, 1. And breathe. All right, team, we're taking it to a side lunge. So we're going to Split it up 20 seconds each side, side, lunge to here. You can tap it in if you want. You can bring that knee up. 20 seconds, right? 20 seconds left. Catch your breath. Starting in 3, 2, 1, and up. You can keep it nice and slow. You can keep it a little higher if that's where you are. Or touch it down, bring it up, Touch low to high. So the key to getting the high intensity is not always about speed. Sometimes it is. But getting low, recruiting more muscles goes a long way. Other side, down. That's why we all know that when we add load, when we lift weights, right? Remember, it's fine to be here. We get our heart rates up because our body has to work harder to move more weight through space. So weight training, especially the way we do it, last one, really can get that heart pumping, right? Can get that cardio in. All right, team, moving to some tap outs. So nice and slow. Tap, tap. I want you to reach to the ground in the front if you want to. You can actually touch the ground. Up to you. Low or high, fast or slow. Here we go. Down, down. So it can be just right here. Just reach, reach. I want you to reach forward so we get that rotational movement through the shoulders in that core. If you want get low, get low. You can also go quick with it. If you'd rather stay low and be here to here, you can. Up to you again. I want arms, arms, arms. So we get the upper body working, but keep that chest open, not rounding in the back. Ten seconds. Yes. Breathe. Three, two, one. And breathe. All right, guys, this one is a two sider, so it's going to be a little bit of a leg burner because our leg is staying in front. Then we're going to power up that knee here to here, right? So we got it here. If you want, you can go knee in the front cross. I want nice strong arms. Power and cross start regular. Here we go. So your knee, you can keep it just this slow. Having the arms up and down again, we'll get upper body. Also, keep that heart rate up. You can take it a little quicker if that's where you are today. And you can add that cross right here. So knee cross, your elbow, knee cross, knee cross. So we get a little extra core right there, right? All on one side. I told you it was gonna burn a little in the legs. And keep the arms working nice and tight in that upper body. Keep your hands here tight. Power through. Yes. 5, 4, 3, 2, 1. And breathe. Shake it out. Same thing. Other side. So again, both legs working. Front leg, stationary leg is taking the weight. Core is coming in. Power through. Strong arms, up and down. Strong core, strong leg. If you want, add that cross in three, two, one. Here we go. Up and up. Breathe. Yes, there we go. All the way in. And cross again. If you want to be slow, you can. You can still get high intensity. Remember, it's high intensity for you. That's gonna look different for everybody. High intensity does not mean fast, and high intensity does not have to mean jumping or running. You can get high intensity here. That might be just enough for you. Or a little quicker or with that cross. Three, two, one, and breathe. The legs, right. All right, team, we're gonna take it rainbow slam. So as if you had a medicine ball. So slam and slam. All right, I want hands together. So again we get strong arms. And it is just that little tap out. Turn your knees and hips in 3, 2, 1. You can start here to here. Just big arms. It's making a rainbow right as you turn, as you turn, we get that movement. You can go quicker, you can take it lower. Up your intensity here to here. You can also pick up that pace. But again, I don't want it sloppy. I still want strong arms. Again, recruiting more muscles to work is gonna get that higher intensity. More muscles, more calories burned, more cardiovascular strength, stamina, endurance. You got it for 5, 4, 3, 2, 1. Right, there we go. All right, team, another double sider. So we're gonna start. You're gonna do a knee and a kick. You can do a little punch with it or if you're not into punching. You just reach. Then I'm gonna give you the option to take it down and kick. Up to you. Here we go. Knee and kick. Knee and kick. Sorry. That second round, so your kick does not have to be super high. It's here, right? Or it's here. If you're good with kickboxing. Knee and up. Punch and up. Remember, you pick up your pace. You can get a little higher intensity or strong up. I'm either going down or punch, Punch, knee, kick, knee, kick. Five more seconds this side. Three, two, one. And breathe. Yes. Shake it out. All right, same thing. Other side. So knee, drive as you punch. Or you can do what I was doing. If you want to slam it right, and then kick it out. Or reach and reach. Up to you. Let's get set up. That other side. Core engage. Shoulders back. Guard is up. Three, two, one. Knee and kick. Knee and kick. Second round, we're gonna tap it down. We're gonna get a little lower, but it's up to you. Strong punches. Yes. I know it's tempting to just do the kicks. You can do that too. Whatever you've got, just keep it moving. We got knee. Okay? And again slow. If this is where you are, do it. Do it. Whatever this workout is for you is exactly where you're supposed to be today, right? Three, two, one. Catch your breath. All right, team, guess what? Last move before we get a breather. And we do it all again. All right, here's what we got. Arms out in front, nice and tight. We're gonna shuffle and twist, Shuffle up and twist. All right, let's get it done. Three, two, two steps. Shuffle, twist, shuffle, Breathe. You can push those hands together if you want a little extra in the chest and shoulders. Athletic stance, Getting low. You can also make it a little bit more of that slide, shuffle step while keeping it grounded. Low impact, right? Feel your core. Feel your arms. Right, Again, push in. Keep them straight. Core engage. Yes, you can. This is it. 3, 2, 1. And breathe. All right, team, grab a simple water. If you haven't had one already. That is half of this workout. Actually, more than half, because our second round is quicker, right? 30 seconds. Told you. It's gonna be fast and furious. All right, so you got one minute to breathe. It is up to you if you want to take a real breather and just tap it out. Or if you want to keep it with a little grounded jog or hamstring curls. Let's keep it here, right? One of my favorite low impact cardio moves. All right, Let me show you. We're gonna be adding a little bit of intensity with every move. I'm going to give you options I only have. You have 15 seconds to show you, so you gotta stay with me. Your first one, we're going out, out, in, in. Again, you have the option to keep it slow. You have the option to take it low. Or if you want, if going to the mat is good for you. Bear plank. Knees up. Out, out. In, in, out, out. In, in. That is only 30 seconds. A little extra core up to you. When we take our running arms run and reach with or without the squat, we're going to add a little power on that side slide. But let's start with those two. Out, out, in, in. 30 seconds. Ready? Here we go. Out, out, in, in. You can be here. It's only 30, remember? And then you got 15 seconds to breathe, whatever speed you want or take it here, core, it's bear plank. So your knees are right beneath your hip. You're hovering like a bear. Out, out. In, in. You're gonna feel those quads working. Whatever is good for you. Down or up. 10 seconds. Breathe. Yes, you can. 3, 2, 1. Only 15 seconds to breathe again. That's part of the higher intensity. We get quicker rest intervals, so if you need more, just hit pause. We're running our arms down and up with the squat, if you want. And up. Big reach across. 3, 2, 1. 30 seconds. Down, up, down, and whatever rhythm works for you. It might be 4, 3, 2, 1. 4, 3, 2. It might be a little slower. It might just be your run, run up to you. You can make it a punch if you feel more powerful with that punch, but let's get it done. 5, 4, 3, 2, 1. Breathe. Catch your breath, team. All right, we got it. 15 seconds to tell you. Slide, slide, Power up. Slide. Power up. Let's get it done. Ready? 30 seconds. Here we go. Slide. And up. Slide and up. I'm going faster to increase, encourage you to up that intensity. But again, it is your workout. Your intensity might be a side step. And up. Side step and up. If you're really feeling it, you can add that jump at the top. But again, that's not the point of this workout. Sometimes you want a little extra. 5, 4, 3, 2, 1. And breathe. This next round is going quick, right? All right, team, so we got a side lunge, knee. You can add a little jump with it and a little tap back or lunge back. 20 or 15 seconds each side. Ready? Here we go. Down, up. Remember, it's not a Jump. It's power back. Yes. 3, 2, 1. Other side. 15 side. Tap side. Just your side lunge is enough. If you want to just keep it there. Don't get confused. I know it's a lot of moving parts just giving you options. Three, two, one. Catch your breath. All right, team, so little tap outs, right? So this time, low, low, high, high. Join me in three. In two and one. Here we go. Low, low, high, high, low, low, high, high. You can take it slow, slow or quick. Again, high lit, high intensity, but low impact. Let's get it done. Breathe and up. Breathe and up. 10 seconds. Stay with me. If you're watching that clock, you can see we are almost there. Yes. And breathe. Catch your breath. All right, team, so we're back to that power knee. Here are your options. We're actually going to go 30 seconds on each side. I know I tricked you, but we're up. We're here. Or if you are feeling it, join me on the mat. Knee comes in, knee across. Let's get it done. Standing or here. Here we go. Knee, cross, knee, cross, knee. Same side is coming in. If that's not right for you, we're just up and cross. I know I tricked you with the double sides, but we can get it done. 15 seconds is just not quite enough time. You got in and cross in and cross. Five seconds wherever you are. Four, three, two and one. Stretch. So again, 15 seconds to breathe. Other side. Driving that other knee to your chest with those arms if you're standing. And take it across. Standing or plank, if you really want that extra core, go for it. We're still keeping it low impact. Ready? Here we go. Knee cross, knee cross. Your heart rate is still going to get up just by moving in this plank. Remember? Yes, you can. Up to you. Strong arms either way. Strong legs either way. 10 seconds to go. Knee cross. In and out. Breathe. 5, 4, 5, 3, 2. And breathe. Yes. All right, team, remember that rainbow slam. I just want you to take it here, drive it up, take it here, drive it up. If that feels too weird for you, you just keep that slam. Let's get it done in 30 seconds. Ready? Here we go. Slam. And up. Slam. And yes. Strong arms, strong knee here because that is too much for your brain. Again, just here. This is your first option. Side to side, core and arms and legs. Five seconds. Four, three, two, one. I know, but guess what? We are so close. All right, we got double sides here. Watch me here. You're taking it. You got that touchdown and that kick. Touch down and kick or Knee and kick, whatever you got. Again, we're going 30 seconds, right? 30 seconds left. If you want to make it a little tap down or a lunge, go for it. Otherwise, knee and kick, kick. Here we go. Touch, kick and punch. Touch kick and punch. Or knee and punch. Knee and punch. Yes. You can find that gas that you have left in the tank. I know this workout, you're thinking it's harder than you thought it was going to be. I hope that's what you're thinking. So finish out. You got one more side of this. Three, two, one. Catch your breath. And then we got one more move and then we cool it down. Short and sweet. Getting it done. Highlight. So knee and kick or touch down and kick or whatever version of that works for you. Here we go. Touch and kick. Knee and kick, knee. Low to high. If you really want to get the most of it, try to get low in that lunge. Not just a tap, but down, down. Yes, you can. Five seconds. Four, three, two, one. Breathe. All right, team, guess what? Shuffle and twist. Here is your option. Shuffle and twist. Shuffle and twist. If you really want to mix it up, we'll think of this as a bonus move. Take it down. 3, 2, 1. Power up. Back to center. 3, 2, 1, power up. Back to center. It is an option if you just want to shuffle and twist. Shuffle and twist. But I need you to give me 30 more seconds. Nice and strong. Let's get it done. Core engage. Starting last 30. In 3, 2, 1. So we're twist, twist, power plank, back to center. Twist, twist, twist. Power in your plank. Power in your plank. Or shuffle, twist, shuffle, twist. Ten seconds to go. What do you got, team? This is it. Keep it moving. Twist, twist, turn. One more. Breathe. If you're on the floor, make your way up while you're catching that breath. Little taps. Who's feeling that? Right? Maybe your heart rate didn't get up as high as maybe it does with some of your strength or your hit workouts. But pretty impressive that we can do all of that without high impact right there is a lot to be said. It's what you know, it's. One of my trainer goals is, is to make you remember that you do not have to go high impact. You don't have to be jumping or running or absolutely pushing yourself to the bone to get a good workout, to get that high intensity. Let me know in the comments. We're going to take it forward right here. If got a piece of ice there, let me know in the comments if you like this format. If you want to see more of it? We certainly have low impact hit. I have some of that on the channel. And as you know, with all of my cardio workouts and pretty much with all of my workouts, I give you options. So you will always have a low impact option of something in a workout. So don't be afraid to try something. Certainly if you're a beginner, it might be good for you to stick to that beginner playlist playlist or that low impact playlist or if you know your body and that's what you need. But please know that in all the other workouts you have options. Those of you that know me know that is a big part of what I do. I want all of these workouts to be accessible to you. That's why I put them here on YouTube for free. That is why I'm going to give you options and that is why I'm going to remind you that whatever that looks like, looks like for you today. Whatever you were feeling, if it felt hard, if it felt easy, you showed up and that is what makes you successful. At the end of the day. Yes, I want you to get stronger. I want you to improve your endurance, I want you to have better mobility, all of it. But I want you to keep showing up. So that is why your my motto is show up and keep moving. That is what we are here to do for us, for those we love, for those that love us. Thank you so much for making the time to move with me today. I just want you to take your head to one side. Just let it drop. Really breathe into that as your heart rate's still coming down, down through the center and take it to that other side. If you need more stretching, of course, get it on your own. You might need a little quad stretch from here or more calf and hamstring stretches, but it is up to you. See that one more time. Little hamstring stretch through here. You can get more of that on your own. And here, make sure that you like this video and that you subscribe. When you subscribe, that helps me keep making these free workouts for you. Let me know if you have any questions or comments in the chat below. And of course, don't forget to check out everything in the link and follow me at. Body Fit by Amy. One big deep breath in and out. You did it. That was your high lit cardio workout. Great job everybody.