27 Minute Cardio Core HILIT Workout: High Intensity Low Impact Cardio No Equipment Required

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your cardio core, high lit workout. This is day two of your absolution challenge. This is also a great body weight cardio that you can do at any time. I'm going to give you lots of different options to work to your level. In this workout, we're going to work the entire body, getting your heart rate up for heart pumping, cardio, and keeping your core engaged the entire time. We're gonna do it in a high lit format. That stands for high intensity, low impact training. So we're going to keep it grounded, but we will get that heart pumping and those muscles burning. Are you ready? Let's do it. Go ahead and start moving your body. We're gonna get a quick warm up. This workout is all standing with the exception of one exercise at the end where I will give you the option to keep it standing or to take it down to a plank position. But it will be totally optional, so we will keep it all standing. We will keep that heart rate up. Again, we are working in a high lit format, high intensity, low impact training. So we're going to keep this warm up pretty short so we can just jump right in, no jumping. Speaking of jumping right in. No jumping or running or high impact today. Low impact, but high intensity. So I will give you lots of options within that if you want to take it up, if you want to take it down, if you want to add a little more core. Everything that we do, we're going to go through twice. So we have one first circuit. Reach it here, that's a little bit longer, where we have 40 seconds of work followed by 20 seconds of rest. And then let's roll those hips right through here. Round two, lightning round. 30 seconds of work and 15 seconds of rest. So we will keep it moving and keep it quick. Little squat down, roll it through. But again, it is cardio, it is core, standing core. The main goal is to just move our bodies, get those endorphins flowing, get our heart rates up. Let's do a little hinge. Drive the hips to the back here. And to leave this workout feeling better than when we started, stronger, more endurance, and just feeling better overall. So that is the goal today. Right here. Take your hands right here. I just want you to roll through your back a couple times. Just because we're going to be doing some torso rotation, some movement through the torso. Again, I'm going to give you lots of different options, but just so we can get a little movement here, let's Take those knees out. Little roll of the shoulders right through here. All right, so getting it done, keeping the core working the entire time. Round it up. Right through here. Tap it out, reach across. Already getting that heart rate up. Then we will jump in with our circuits. 40 seconds. 20 rest. 30 seconds. 15 seconds of rest. So first round, we learn those moves. Second round is. Is when we really go for it. You already know what you're doing. We'll make it quicker. Shorter intervals, shorter rest periods. Above all, have fun. And I'm going to remind you to be where you are today. This is your workout. You do you whatever you need to do to make it work for you. As long as you're safe, as long as you're moving, that's all that I care about. Little stretch right through here. All right, Your very first move. Go ahead, shake it out right here. Just like we just did here. You're going to do a little tap and twist. You can tap it out or. Or you can keep it grounded. And then if it's good for you, I want you to twist your body in your core, right? If that's not right, you just keep it right through here, all right? But twist, twist. Either with a little tap out or a grounded tap. Let's do it. Here we go. So grounded tap is here. So we're putting some power behind these moves, even though they're low impact. And then other tap is here. Reach, reach. I'm keeping my hands here, but you can also keep them here. Whatever you want to do. Again, twisting in the torso, but twisting full body so you don't have to disassociate, right? You can keep it going, keep it going. Again, grounded is here, but feel that core engaged. 10 seconds. So getting the intensity, but keeping the impact low. You get 5, 4, 3, 2, 1. All right, move. And in between these 20 seconds, you can just keep it moving. Whatever works for you. We're gonna get that little kick, straight kick to engage the core. Take those hands up nice and tall. It's a standing kick. And pull. So pull down, wrap that core, kick it here. You don't have to actually touch it, but get some power. Here we go. So remember that intensity is in the intention. That is something I say a lot. So the difference between just this, right, And. And you don't. Again, you don't have to get super high or super low. As long as you're wrapping that core here, you're gonna feel that little standing crunch. And having those hands over the head and our legs and arms working Together is gonna get that heart rate up. And here, core. Yes. As we got. 5, 4, 3, 2, 1. All. So if you're gonna do a little slide to one side. Slide, power, knee, slide, slide, power, knee. All in one side. We'll get the second side right after this, right after we get that 22nd rest. But slide into it or step into it. Power knee. Drive those hands up and down. Here we go. Slide right or left power. So you can step it, step it, power or so again, you can get that power without the impact if you want. Bring those hands with you. Twist, twist, twist. Up. You don't have to actually twist, but here and here. Chop. And in. Yes, you can keep it grounded. It's a step, but you can make it a slide power step. 3, 2, 1. And breathe. Tap it out, as I always like to say, or walk it out. Whatever you need for you, march it out. Same thing, other side. So get a little intensity with it. Keep it low and grounded. Soft bend in the knees. Good athletic stance. Slide and knee or step and knee. You do you. 40 seconds. Feel that heart rate. Here we go. And up. Step and knee or slide. Notice I'm not twisting on this, but I am taking my arms across and then in. So power in the arms, power in that lateral movement. And power as you drive that knee up. Keep it going. You do you. Whatever that looks like for you. Yes, you can. 10 to go. A little less. 3, 2, 1, breathe. All right, making our way down. This is what we got, team. It's a runner. So you can either just be a split stance, run those arms, you can be a lunge, run those arms, or I'm going to give you an option to tap it in. So find what's best for you. Core engaged. Run it. It can be here or really imagine that you're running without this, right? If you want to get more legs, take it here. And one more option. You probably know it right here. Tap it in, tap it in, tap it in. Either way, pump those arms. Core engage. Quick, quick, quick, quick, quick. And legs are working either by staying stationary and low or tapping in. I love the runner move, but you get those legs running this way, too. 5, 4, 3, 2, 1. Burn. Right. Little leg burn. Why not do the same thing? Other side. All right, get set. We're gonna wrap that core again. Split stance. Run. You can be wide in those train tracks. Run it slow or fast. Get low in the lunge or tap it in. You do you in three, two, one. Here we go. Running. Imagine that you're actually Running, right. Even if you're not a runner or you're somebody who maybe used to run, my arms can go faster than my legs, right? Maybe you're not a runner, but imagine you're running outside. What does that feel like? Feel the wind? No impact. Low impact. I should say 15 seconds. What do you got, team? Do you need to bring it up? Give your leg a little break? Keep the intensity of the arms. Right through here. Yes. Three, two, one. And relax. All right, team, another right side, left side. I know. Working our way down. All right, similar to that slide and knee, we're going to do a little tap behind and a side knee. So think of it as a little tap behind or a curtsy and a side lunge or a half skater. And side knee, you pick. Let's do it. Tap behind, side knee. So you can do a little rainbow. And here, low again. Get the arms moving. Power. Power core. Engage with that tap behind. If you want to get low with it, get low. I know those legs are hurting after those runners, but you can think of it as a little half skater. Tap and up. Tap and up. Not jumping, not skater, but turn that knee out. Get that side knee right through there. Tap and up. Breathe. Three, two, one. And breathe. All right, same thing. Other side. Listen, team, if that feels like too much for your brain, I know we've had a lot of one. And then this slide and knee. Tap behind and knee. Just pick one. You can just do the tap behind. You can just do the side knee. You do you. But let's bring that intensity. Here we go. Tap behind. Signing. Tap behind me. Low to high, whatever that is for you. If that's just low or really low in the legs and your speed is wherever you need it to be, your pacing, right, you can go. And here, take it a whole lot slower and still build that intensity. And getting lower may even get your heart rate up even more because you're getting those leg muscles working hard so you do not have to go same speed as me. And here. And up. And breathe. Three, two, one. Relax. All right, team. I know. All right, let's take a break from the right side, left side. Guess what? Three more than water is coming. We're gonna do some jabs and some uppers. If you're not a boxer, just reach. But we got 4, 3, 2, 1. That uppers. 4, 3, 2. Start slow. Here we go. 4, 3, 2, uppers. So notice I'm moving my feet, but you can also keep it planted. That core from those punches is going to be working if you want to move your feet even more up to you. You do you. Or slow it down even more and just focus on the punches. Up, up. Nice and tight. Here we go. 10 seconds. 4 and 4. 5, 4, 3, 2, 1. And breathe. That's all the boxing for today, I promise. All right, team, so now we got double shuffle, if you can. Hands behind the head. It's a double step, knee cross. Double step, knee cross. If you wanna add a little bit of extra power, still keeping it grounded, go for it. Or double step. Hands can be up, hands can be down. There we go. Double step, cross, double step, cross. Or a little slide again. It's not a big jump, right? We're keeping it low, but you can get some athletic power from that slide. Right? Legs are working hard. Hands behind the head. Keeping your hands up is not only going to give you that little chest opener and keep that core engaged, it's going to keep you from here, right? But it's going to keep that heart rate up. You can probably feel that right after this. We got one more, then we got a breather. We do it all again, but shorter. It'll go by so fast. 3, 2, 1. All right, team, this is your very last one. You have two options. You can keep it standing. Are you feeling that? You can keep it standing. And tap it out right here. Tap, tap. Or take it to a plank. Either high plank or here. Out. And in, out, out. Here we go. Go ahead and join me. Wherever you are. It's your last 40 seconds. Zip up that core. Either way, tap it out, tap it out. Or from the plank. Here we go. Out, out. Right, so quick lines. If you want to mix it up, you can go out, out, in, in, out, out, in, in. You can also do that standing. Out, out, in, in, out, out, in, in. Either way, keep that core engaged. Keep the feet moving. Out, out, in, in. Or just little taps. Either way, tilt the pelvis. Lifting that core. You got five seconds to go. Let's finish it out. Three, two, and one. Stretch it back. All right, team, grab a sip of water. I know. So part of the way that we kept your heart rate up is these longer circuits, right? Even though it was 2 to 1 work to rest ratio, 40 seconds to 20 seconds, we kept going through all those different moves. Right now we're gonna do it again. Only 30 seconds. You know what to do. You can increase that intensity. Foreign. We're still gonna get 15 seconds rest, but I want you to try to keep it moving if you can, especially on that right side. Left Side. You know what's coming up. Feel that core. Keep that good posture. Move quickly and with intention. Be specific. Starting with that tap and twist. Here we go. Join me. Tap again. You can keep hands here if you want to pick up your feet, your pace. Or here. Here again. Your entire body is moving. If you want to just keep it grounded. Taps, taps. Or here. It's only 30 seconds. This round is gonna fly by, I promise, guys, because everything is shorter. Work and rest. Yes. 5, 4, 3, 2, 1. And relax. All right, 15 seconds to breathe. We got that kick and pulse. Remember, straight kick. Wrap that core strong. Arms up top. Little standing crunch, right? So try to keep those arms locked. Keep everything tight through here. Let's do it. 30 seconds. It looks simple, but again, the difference between this and this. Breathe, core, engage. Watch this crunch. Not just this. And again. You can keep it lower if you need to. You can just do knees. That's better for you. You do you. Five to go. 3, 2, 1. Have you noticed that I'm sneaking in mobility as well? Sneaking, sneaky mobility, I like to call it. We're gonna get it in, all right? So we got our slide in our knee. So we slide one way. We slide, we bring the knee up. You can do a chop. And here, let's do it. Side and knee. Slide one way. Slide, knee, and up. Just get the arms moving. I don't really care what they're doing. If you have that mobility, you can keep it. Big range of motion, small range of motion. Just move and here. Nice and tight. Yes. We got three, two, and one. All right, same thing. Other side. So keep your feet moving. March it. Whatever you need to do to get that conditioning as well as that hit, right? Other side. Three, two, one. Slide and knee. Slide and me. Breathe. Almost like a little medicine ball. Slam, slam, slam. There we go. We are so close to the end of the love this workout. So hang with me. Bring that power, bring that intensity, and bring the fun, all right? Speaking of fun, we got our runners. 30 seconds. Either split, squat, low, holding it, or tapping it in. You do you. 30 and 30. Here we go. Really run. Hinge a little bit forward. Core is engaged. If you can get lower balance. If you need the balance, just run one side and go. Here you want to tap it in. Take it there. Breathe. Yes, you can. Elbows in tight. Core engage. Power through with those arms. Push into the heel. Experiment, because this might feel harder, right? To stay low. 3, 2, 1. Ha. Other side. 30 seconds. A little burn, right? Maybe your legs are burning from yesterday's workout the day before. Split stance. Wrap that core. Shoulders back. Let's do it. Run it again. Imagine that you are running outside. What does that feel like? Who says you have to actually run to run, right? You can get it done. Nice strong arms. Strong core. You got 10 seconds to go. Wherever you are here, here, whatever speed you are going, just keep moving. Yes, you can. For three, two, one. Ha. Guys, we are doing it. All right? Cross behind, side, knee. So if you think of your arms as a little rainbow, it's a little half skater. Side knee. Here we go. Cross behind, side knee, cross behind me. Notice it's the opposite. Sometimes we do a lunge side knee, but we're going lateral. And here, here, and here. And up. Get that power. You do not have to go fast to get power and heart rate, right? And up. Yes. Team. Burn. Ha. And breathe. Did we do it? I think so. Catch it. Let's get it done. Otherwise, other side. Shake it out. 3, 2, 1. Tap behind, side knee. Tap behind. Low, big circle. Circle. Low circle. Legs working, arms working. Everything coming together. Yes, you can. Even my dog, if you can hear him in the background, he's feeling it. He says, you're almost done. Five, four, three, two. All right, guys, remember this point, we got three more. Three rounds of 30 seconds. Catch your breath. We got those jabs in those uppers. So again, if you're not a puncher, just reach. Reach for four, upper and upper for four. All right, let me give you a few more seconds to breathe because I needed it. But punch, punch, or pick up your feet. Pick up your pace. Four and four in three, two. Guard up. Let's do it. Jab, jab, jab, upper. One, two, three, four. You want to take it slower. You can be one, two, just like that. You do you. And if you want to pick up those feet even quicker, think about your core. Right? Arms are working hard. Feet are moving quick, but core is working. Yes, you can. Last one. And relax. All right, team. Shuffle, knee cross. Remember, if you can, hands up. Double step, step cross. Double step, cross. If crossing is not good for you, you just keep it in front. Here we go. Double step. Low impact is here. We're all low impact today, right? But if you want to add that little slide. Not a jump, right? We're not here, and we're not up to you. Double. There we go. 10 seconds. Hang with me because we are so close. 5, 4, 3, 2, 1. Last one, team. All right, you know it. Tap out. How about this time we go out? Out. In, in, out. Out. In. In. Standing or from the plank, it's up to you. Do elbows or hands or standing. Last 30 seconds of our regular round. Let's get it done. Wrap that core. Standing or down, hands or elbows. Here we go. Out, out. In, in. Now, you can pick up your pace, but I still want you to keep it low. I'd rather you not go here because I want you to keep that low impact but high intensity. Feel the difference when your body doesn't have to think about the jump or the ballistic movement and how that can translate into more intention in those movements. Right, we got five, four, three, two, one. Relax. Stretch back. All right, team, you did it. You work so hard, but I think. I think we can do one more bonus move, and I'm going to give you options. All right? You know, I love a climber. We're going to do a low impact climber. Either again from the plank position up to you, or keep it standing. Climber, Climber. Climber. Right, Whatever you got. But quick, intentional movements. Keep them grounded. If you want to be with me on the mat, we're going in, in. And then we're crossing for four. So in for four, cross for four. We're just taking it 30 seconds because that's right where we are in this workout. Let's get it done. Last round, high or low? Here we go. Yes. 4, 3, 2, 1. Drive the knee into the chest. Keep that pelvis tucked. Keep the hips in alignment with that spine. Breathe, breathe. We're not running it, we're not jumping it. We're keeping it here. Get that core engaged. Hang with me. Standing is fine. We got three, two, one. Finish it out. Stretch it back. Yes. Sit back into that child's pose. Or if you're standing, you can join me down on the mat, or you can stay standing, whatever you want to. Stretch it back. Yes, team. Whoo. Breathe into that. Who feels that besides me? I know that I do. Breathe. Come up onto your feet. Yes, team. Slowly roll it up. If you're not there already. Little taps. Did you feel how we didn't do any jumping, we didn't do any high impact, but we got high intensity the entire time. Little stretch over here so we stretch to those sides, right? I hope you felt it. Hope you feel good. I hope this is your reminder that I remind you a lot. I love all types of workouts. I do love going high impact when it is right for me. When it's right for you. But I'm always. Little twist right here. Nice and gentle. Going to remind you that you do not have to go high impact to get high intensity. You do not have to go fast little hamstring stretch right here to get your heart rate up. You just need to be intention intentional about your movements. You need to be need to be specific and you need to get those muscles engaged right. This is why sometimes where as long as we're overloading the muscles, you're getting it. So that's why sometimes strength training or working with weights will get your heart rate up way higher. You know I love that too. Standing cat cow right through here. Roll through one and then the other. If you got it all the way, slowly roll it up. Team, thank you so much for joining me today. I hope you're feeling good. I hope you'll come back to this workout. Leave me a comment, let me know what you thought, how you're feeling. Don't forget to like this video and don't forget to subscribe to my YouTube channel. Check out all the links in the description. Join us in the Body Fit Athletic Club for more support for live streams for Q and A's for a nutrition plan. A little stretch, one more time. And of course if you're looking for one on one coaching, check out Body Fit Elite. Thank you so much team. Let's get one big deep breath in and out. You did it. That was your cardio core high lit workout. Great job everybody.