28 Minute Cardio HIIT Workout II Holiday HIIT Day #2

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your cardio hit workout. This is day two of your holiday hit challenge. This is also just a great standalone heart pumping, body weight cardio workout that you could do at any time. I'm going to give you lots of different options. High impact, low impact, high intensity, low intensity to get your heart rate up and leave you feeling good. Are you ready? Let's do it foreign. Let's start just with a little march. Let's roll those shoulders. We're gonna keep this a short workout today, so we will get a little bit of a warm up, but we're gonna keep it short. So if you need more, please get it on your own. Our goal here is to get the blood pumping, get the muscles warm, get the energy up and get your body moving and ready to go. Let's do some open up, gentle knee pulls right through here. Maybe you're a little sore from yesterday's workout or a few days ago. That's what I am. I'm feeling my back and shoulders, so I'm excited about this cardio. Remember, cardio is great for a lot of reasons, but it's also great for active recovery where you can do something different on the days that you're not doing heavy weights or long intervals, things like that. Let's roll those hips right through here and let's take it out. Nice and wide. Side lunge, step through, Roll it through. Touch and reach, roll it through. Touch and reach. So cardio hit today, super simple. We have a two circuit workout today. It's a long circuit, but everything has two versions. Let's just take it side to side to open up those hips. So we start with a moderate intensity where I'll give you options still to work to your level. Let's roll through our back right here. Moderate too. High intensity for 45 seconds. Quick little break. Then we're gonna have our high intensity interval. So that's where your hit round. 30 seconds. So that's where you can take it up. Hold it here. Roll those shoulders. However, if you need to keep it with that moderate or even lower intensity, that is totally fine. As long as you're moving you, you know, I'm gonna remind you to be where you are today. Let's tap it back right here. Little tap. So this is your workout. I want you to do it in a way that is good for you. Our goal is to move our bodies, get our muscles working, get our hearts pumping and leave this workout feeling better than when we started. Let's hold it here, Reach over if that's good for you. And then step back. Reach over. Right through here. So we're gonna get it done. 45 seconds, moderate to high. 30 seconds high intensity. And the second time through, we're gonna go 30 and 30, and we're gonna take them back to back without that little rest in between. Again, I'm gonna give you options so you work to your level right here. Let's just tap it out. All right, so we are going to jump right in. I know, short little warm up, but that's okay because we're gonna get it as we go. Flex those feet, little hamstrings, open up those hips. All right, so your very first move. Again, we'll go 45 seconds, quick 15 second rest, and then 30 seconds where we really go for it. All right, so we're gonna start with a power squat and a reach. So you're gonna get low reach, low reach. We're gonna add those jumping jacks into in our hit round. But let's start right here. So core zipped, shoulders back. You got 45 seconds. Power squat. Get low down and up and breathe. Now, I want you to build that intensity in a few different ways. Yes, it's hit. But I will always remind you that you can get high intensity training without having to go high impact. I'm going to show you that here. So build that intensity by really getting intentional with those arms. Not just here, Right. Strong. Also getting low in those legs. Right. I know we're getting some strength too, but that squat is always going to be cardio as well. So trying to get low, Power it up and out. Five seconds right here. Three, two, one. Shake it out. Hit. Version of that move, we're gonna add two jacks. So power, two jacks, power squat, two jacks. Right, you can take your feet a little wider if you need to, or keep them close. 30 seconds. Here we go. Power two jacks. If the full jack is not right for you, you just take it here. You can go 1, 2, down, 1, 2. If you can add a little bit of intensity and a little bit of impact, you're gonna get that intensity either way. Here we go. 10 seconds. I know. Yes. Team, keep it moving for three, two, and one. Catch your breath. All right, now we're gonna take it to a little lateral shuffle. So side to side, double step. Or you can take a little shuffle. We'll add on as we go. Here we go. Side to side. So that heart rate is going to stay up. We're Gonna get a little bit of a break, but nothing too crazy except in between our circuits. So you use this moderate intensity first round in. In the way you need it. I needed a little more of a breather, so I'm going here. But if you don't, you can keep it here. Yes. Breathe. When we go to that hit round, we're gonna add a little pop back, a little half burpee, but you don't have to do it. I'm gonna give you some options. We're here. Five seconds. And breathe. Three, two, one. Here's what we got. Shuffle, pop it back, pop it in. Shuffle, pop it back, pop it in. If the pop back is not right for you, you can just do tap, tap, or lunge. Lunge. 30 seconds, here we go. Shuffle, pop it back, pop it in. Shuffle, lunge it. That works too. Shuffle, pop it back, pop it in. And you shuffle in the space that you have available to. You. Don't feel like you have to get super far if you're not getting into things. Just move in the space you've got. Maybe that's pretty close together. That works too. 5, 4, 3, 2, 1. I know. Getting that one out of the way. All right, team, so we're gonna take it with some jabs. So we're gonna go punch, punch, touch it down. Punch, punch, touch it down in three, two, one. Here we go. You can start slow and touch left, right, touch again. Use this interval. The way it's looking, guys, is you get moderate intensity, you get a quick breather, you get high intensity, you get a quick breather, but then you go back into that low to moderate intensity. So we're getting all those different versions as we move, right? Keep it going. Jab, jab, jab. Five seconds. And breathe. All right, here's what we got. Four, three, two, one. Four, three, two, one. Jump it down. All right, you do you. If you need to keep your regular version that you just did, go for it. 30 seconds. 4, 3, 2, 1. 4, 3, 2, one. Yes. You can keep it moving. Yes. Legs are burning just a bit. 3, 2, and 1. Making our way down that list. I promise it's gonna be a fast workout. Rainbow slam. So I want you to think slam as if we had a medicine ball or a slam ball, whatever that is. Side to side, big arms. Here we go. 45 Slam Slim. If you want to pick up that pace, you can. If you want to get a little lower, those legs aren't burning too much. You can get a little lower, but certainly you can take those Taps, you're rotating. Hands go over. Hands go over. We got something fun coming for your hit round. We mix it up, we mix it up, but we're working our way down this list. I promise you, it's gonna go quicker than you think. In the moment when you're out of breath, when you're getting breathless. Feels like it's dragging, but we'll be on that second round and then done before we know it. 5, 4, 3, 2, 1. Here's what we got. You can keep that or rainbow skater, slam, skater slam. Take it big still with that big rainbow and then slam it down as you get low in the skater. You don't have to jump it. You can tap it. Rainbow skater, 30 seconds. And again, you decide. What do you need in this moment? Are your legs feeling good? You want to get a little more burnt? Get low into that curtsy. If you need to take it a little higher, but you can pick up your speed, that works, too. Keep those arms moving for mobility as well as to keep the heart rate up. When we get those arms up high and moving along with our lower body, we really get that heart rate going. Three, two, one. Oh, man. Breathe. All right, team, so we're going to take it to a plank position. If the plank is not right for you, we're gonna take it to a standing knees in and then standing climber. All right, let's take it down. We're just gonna drive those knees in from our plank, so adding in some core, but you do what's best for you. Watch me here. You're just driving it in, driving it in. Get a little stretch. Since we're here, let's do it. 45. Take them in, take them in. So I want you to use this time, right? Your heart rate is up from everything we've done till this point. This is why I put this towards the end so we can focus on that core. Your heart rate will stay up because a lot of things are working along with that core. But keep it up. Pull everything in and use especially this first lower intensity interval to really focus. Tilt that pelvis, wrap everything in, Lift up with that core and pelvic floor. You got 15 seconds. Then we're gonna stretch our back. I'm gonna stretch our wrist, and we're going to a 32nd mountain climber. Keep those shoulders right above the elbows and the wrist. As we get tired, we want to slip back. Bring them forward. Three, two, one. Big stretch. All right, team, you know what to do. You can keep just that or you can run it or you take it standing. 30 seconds is all we need. Let's get it done. Mountain climber 30. So I always remind you on mountain climbers, I would much rather you get those knees into your chest slower, but get them further into your chest to really get that core than to be going fast but all the way back here. See the difference? If you're watching, but probably you're working. So keep those shoulders forward, over the elbows, over the wrist. Drive the knees to your chest, but with Precision, with intention. 3, 2, 1. Stretch it back. Guess what team we're down at the bottom of the list. This is a little bit of a twofer. We're gonna alternate lunge and press. Lunge and press. When we take it to one side, we're gonna go lunge and knee. I'm going to give you some options. We'll get 30 seconds, right? 30 seconds left. After this, we get a longer breather, we do it all again. All right, 45 seconds. Core engage. Lunge. Push up as if you had weights. Here we go. Lunge it down and push. Elbows in tight. So almost think of it as a pull down, shoulder press, lat pull down, shoulder press. Elbow comes in. Push, Push it up. While we're doing that, core is engaged. Try to get low in the legs. If you need to, just tap it. If that is better for you, that works too. But if you can, low in the lunge, take it down and up. Yes, you can. Down, hand up. Ha. Yes. Ten seconds. Here we go. Three, two, one. Catch your breath. All right, we got 30 seconds each side. We are ending this first round with a bang. So you can go runner's lunge, get low with it, drive it up. You can keep it grounded. You can drive that knee up either way. 3, 2, 1. So down. Or you can just drive that knee back. You don't even have to get as low. You're still going to feel that leg, but get that power either way. Low impact, low impact, but low in the legs and both right. Ah. Burn. Yes, you can. I know. Watch that back. Roll it back here. 5, 4, 3, 2, 1. Shake it out again. Especially if your legs are tired like mine for me yesterday. Let's do the same thing. Other side. All right, let's take it here. Wrap that core. Let's get it done. 30 seconds. Here we go. Down, up, low impact. You can go low with it. You can keep it high. You can go quick without the jump. You can go quick with the jump. You can go low and quick and jump off. All together, 15 seconds. Here we go. It's a hard one to put at the end because I want you to keep that chest open without rounding as we get tired. You got five, four, three, two, one. Water. Oh. All right, we're gonna take a little bit longer of a breather because that's it, team. We do it all again. But I promise you, it's going to go quicker. It's going to go quicker in time, but also, your brain knows what to do. All right, only 30 seconds with each. The trick is we're going to do them Back to back. 30 seconds moderate. 30 seconds high intensity. Then we get a little bit longer of a breather, but I would love for you to try to keep it moving. All right, so try to keep moving in that breather, but earn that rest. What does that mean? That means in these hip workouts, we want to be working, working at an intensity, a level where we need the recovery. Remember, the recovery is part of the work. The recovery is where the magic happens. All right, breathe into it. I talked too much. I couldn't get a breather. All right, tap it here. So we're starting with that power squat and reach. So remember, 30 seconds here. Then we go right into two jacks. 30 seconds. All right, let's get it done. Go ahead. Get yourself centered. Get that energy up. Are you with me? Of course. The answer is always yes. 30 seconds, down, up. So either way, I want power on both again. If you need more of that breather, certainly take it. If your legs are tired, you don't want to get as low. But power, intention, this is what we came to do, right? So let's get it done. And breathe. 10 seconds here. And then we're going right into that hit. 30 seconds. Hit. You can do it. Stay with me. Right here, right now. Here we go. Double jack, squat low. Double jack, squat low. Or here, here. Squat, squat low. See how the intention and the power is there either way? Yes, there's a jump with one, but that does not mean that I'm working any less hard here. You're working at a level that's good for you. This is your workout. 5, 4, 3, 2, 1. Breathe. So remember, try to keep that feet moving Again, I want it to be challenging for you. I want you to really feel it. But challenging for you is going to look different than it is for me or anybody else. So your workout. You do you. All right, team, let's take it lateral shuffle. Join me right here. Double step. We got 30 seconds. And breathe. Take it here. Remember, if you want you can do that little shuffle step. We're gonna add that pop back. But if you want, you can also make it a full burpee. What does that look like? That looks like going all the way down. Having to push up from those arms, it's up to you. Let's get it done in three, two. Here we go. Pop it back, pop it in. Or full burpee. All the way down, all the way up or lunge it or tap it back. You do you. And up. It's gonna be challenging either way. I know. Five seconds to go. Can you get one more? Three, two, one. Right again. Keep it moving. Keep those feet moving. We want those levels low, moderate to high hit training at its best. All right, what do we got? We got our punches. How about we take it to uppers? So upper, upper. Tap it down. Upper, upper. Let's step out into it. Here we go. Upper, upper. Step out and down. Upper, upper, out and down. Here, here. Pick it up. Up, step down. Yes. Ten seconds. Five, four, three, two, one. Here we go. Four, three, two, one. 4, 3, 2, 1. 4, 3, 2,1. Whatever you need to do again to get that intensity. Maybe that's just picking up your pace, but keeping the jump out of it. Maybe that's just out. In. Breathe. Three, two, one. Catch your breath. All right, team, look at us. We are so close. All right, Rainbow slam. So remember, we're slamming as if you had a medicine ball. Side to side, here we go. You do not have to go fast, but I want power. If it helps you to bring your hands here, that might help. Or to imagine that you have that medicine ball. Slam, slam. Again. You can pick up your pace if you'd rather get a little speed with it. If you'd rather take it a little slower because you know that that skater is coming, you do. You boo. Take it here, skater. Slam, rainbow. Remember, you can go lower. Impact. You can go slower, but up. That intensity for you. Yes, you can. Breathe, breathe. Ten seconds to go. What can you do here to make it a little quicker, a little, little lower? A little higher? Three, two, one. Breathe. Yes. All right, team. Mountain climber. Give yourself a second to come down. Remember, you can keep it standing and then bring it up. We're going to take it cross this time. So if you want to go cross, you're here from the standing position. Otherwise, we're tapping it in from the high plank. 30 seconds, then 30 seconds. Run it. Tilt that pelvis. Wrap that core. High plank. Cross it. 3, 2, 1. Start with those taps while you're catching your breath with the taps, I want you to really think about bringing the knee across your body. You can always do a bird dog, too. Breathe. We're gonna go right into that climber. But if you need a little stretch break, just take it in that child's pose. Again. Again. Be aware as you get tired, when those shoulders want to slip back or when those hips want to slip high, come right back into that plank. You got it? Five seconds, then we're gonna run it. Here we go. Not about how fast you go. It's about precision. It's about power. It's about intention. Why are you here? Why did you show up today? Because you want it to be challenged. You wanted to work hard, and you can do that in a lot of different ways. This is your journey. It can look different. It can be different day to day. It can be different from the person next to you. But you're here. That is what matters. 3, 2, 1. Sometimes I have to give myself a pep talk and something like that. Bring it up. All right, team, catch your breath. Oh, you can grab some water if you need it, because we're gonna finish strong right here with that lunge and press. How about we mix it up and let's take it side lunge, press. Side lunge, press. Then we'll take it side lunge, knee. Here we go. 30 seconds. Side lunge, press. Shift your weight. If you'd rather, you can just keep that regular lunge. Side press. Again. Pull. Press back, shoulders. Get that upper body working as we sit low, shift your weight into the hip. Little stretch right through here. Here we go. Are you ready? 3, 2, 1. Side. Here we go. Down, down. Low impact. You don't have to get super low. If you can push out of that hip, then drive up on that foot. Yes, team, this is it. 10 seconds here, and we're going to that other side. Stay with me. Three, two, one. Get set. Here we go. Down in. If you need a second, take it low impact. Get a feel for it, because this is it. No bonus move, I promise. We're just getting it done. Yes, team. Power. Power. Shift your weight, push out of the hip, bring that knee in, then rock it up to the ceiling. Ten to go. Breathe. Three, two, one. Oh, man. Catch your breath. Grab a sip of water. Keep moving. As we let that. Hurry. Come down. You did it, team. I don't know about you, but I'm feeling tired and also energized. I love that feeling. I'm feeling like I was really challenged, but I'm also Feeling really accomplished. And I hope you can feel that feeling too. Remember, you can be challenged. You can be uncomfortable. You can push yourself out of that comfort zone, try new things. Challenge yourself, challenge your body. But also know that you did it. You showed up here today to move your body with me. So no matter what, that looks like you are here. This is a hard workout. It was hard for me. So if it felt hard, you know what I'm gonna tell you. It's hard because you're working hard. Sit back into that little hamstring stretch if you need to grab onto a wall. Ah, I know. Breathe. Sit back right here. Lean into that. Yep, I feel it. And I hope you do too. Let's take those knees out wide. Stretch it right here. You did it. Please leave me a comment. Let me know. Me know. Did you like this workout? Are you leaving feeling good? You want to see more like this? Ah. And of course, don't forget to like this video and subscribe. Remember when you subscribe to my YouTube channel, that helps me keep making these workouts for you. It also helps me reach new people. So please subscribe. Please keep putting it out there to the world. Share Tell your tell your friends Spread the Body Fit Love that we are a positive community, that we are a team of people who just want to be better, to be stronger, to be healthier. And yes, if you want to look different, that's okay too. But I'm always going to remind you of all the other reasons that we are here today. If you can, fingertips back, grab that quad for a little quad stretch. If that's not good for you, you can rest it on a chair or tilt your hip forward and I'm putting my fingertips on on the wall. But you can also just reach back, look over that shoulder. You showed up for you. But by doing this, you're also showing up for all the people in your life that you love and that love you, right? For your family, for your partner, for your kids, for your friends. Showing up to be a better version of you in every way. All right, team, thank you so much, so much for being here with me today. Let me know what you thought in the comments. Check out all the links in the description. Join us in the Body Fit Athletic Club. If you're not here already. Make sure you're on the email list so you don't miss a beat. And you can get your free workout calendars. And of course, check out my website for any of this equipment or amazing body fit apparel. Let's get one big deep breath in and out. You did it. That was your cardio hit. Workout. Great job, everybody.