28 Minute Cardio Sweat Workout I Absolution Day #8

Hey, everybody. I'm Amy from BodyFit by Amy. And this is your cardio sweat workout. This is day eight of your absolution challenge. In this workout, we are gonna get total body cardio working in a little bit of strength and toning and we will keep your heart pumping the entire time. We will start low and then increase our intensity as we go. And of course, I'll give you lots of options to be where you are today. Are you ready? Let's do it. That vibes cut me lose. Okay, so let's start just with a quick dynamic warm up. I want you to march it out or jog it out, whatever is better for you. Let's get some rolls through those shoulders. So we are going to be working with all body weight today, so no equipment needed and we are focusing on cardio. But of course we will be getting strengthening and sculpting and toning as well as always. But the main goal is to get moving, to get our hearts pumping in to feel good. Right. We're gonna keep the warm up pretty short and we're gonna keep this workout not too long. So of course, if you need more of a warm up, get it on your own. You can check out my extended warm up video as well as my extended cool down. Let's reach it here in this dynamic warm up. We're just trying to move and get some movement prep and get the blood flowing and everything warm and ready to go. Right. So we're taking it here and then I want you to just reach down, reach up. So the way this workout is going to work is every move has three rounds. Let's take a flat back down. We start with our base level, then we have our cardio level, then we have what we call our sweat round. Hold it here. So. So you are going to have several options. If you need to keep it low impact the whole time, you will have an option to do that. You can just stick with that base level that we start with, which is also going to serve as your recovery if you need to keep it standing the whole time. When we get to that sweat level, there will be a few moves that move up and down. You can keep it standing. So tons of options if you want to go all out. High impact, high intensity, you have that option as well. So that base round, once we get get into it, is really going to serve as your recovery, as your low intensity when we catch our breath. So you probably want to start with that base level with me. But of course, if you want to keep it Moving, you can do that as well. I know that may sound confusing, but don't worry, it won't be once we get there. So I'll talk you through it. But the idea is that we build base level, cardio level, and sweat round. Although it's all going to be cardio, it's all going to be sweat, right? So we'll get through it quickly. We'll have a little break for about a minute when we get to the halfway point. But of course, if you need more breaks, take it on your own again today. I want you to be where you are today. If you showed up today, you are successful, but I want you to just be here and work to your level. You do you. As long as you're moving, as long as you showed up, that is all that matters. All right, team, so starting, we've got 45 second intervals. Join me here. We're going with knees. So 45 second intervals again, we're gonna build them. So this is your base level. You can keep it low impact again, once we get into it, the base level is going to be more of your recovery. But of course, if you want to take it here, you can take it here a little higher impact. You can go slower than me, you can go faster than me. As long as you have that good form, it's up to you. We're about halfway there. Big arms, bringing the knees into the chest. And breathe. Five seconds to go, and then we have a 15 second breather before we take it to that cardio level. Three, two, one. All right, you breathe. Watch me. Cardio level we're gonna go. Hands behind. We're bringing the knees across. So we're here. If you want to add a little jump with it. You can. A little more power. Here we go. 45 seconds again. It's a little pop up. You can get as deep as you want in that squat, but really think power across for that core cardio level. Should get that heart rate up even a little bit more. Right? If you need to stick with that base level, you can always take it back to there. That's your home base, so keep that going if you want to, if you need to. Right, breathe. Yes. 10 to go. What do you got? Stay with me. 5, 4, 3, 2, 1. Breathe for 15. All right, guys, watch me. We got four up top. 4, 3, 2. You don't have to squat with it. Pop it back if you can and run it. Four, three, two. Here we go. So if you can, you're gonna take it down. Four, three, two, pop it up. Four, three, two. Pop it down. Four, three, two. Keep it going. You can always walk it back instead of jumping back. And again, you can always just keep it at that base or that cardio level. I'm feeling it. I don't know about you. We got 15 seconds. Four and four. Run it. Mountain climber, knees to your chest. Yes. Finish it out strong and relax. Breathe. All right, team, 15 seconds to breathe. Again, we're gonna take it with our knees. We're gonna go side knee, nice and slow, because again, this is our recovery mode, but it's our base level. Here we go, 45 seconds. So side knee, pull it up strong. You're gonna do that little circle like I'm doing. If you need a little balance, you can have a chair in front of you. Side knee, hold on, really get the core. And again, this is the time when we get an active recovery. We keep the cardio up, but we let our heart rate come down just a bit. This is hit training. High intensity interval. And breathe. This is why this works. The recovery is part of it. So breathe. 5, 4, 3, 2, and 1. All right, breathe for 15. So in our cardio round, we're going one side. Power it up. You can jump it or you can pull it in. You can balance if you need to. We get 20 seconds each side. Ready? Here we go. So up. Little jump if you want extra right balance. If you need it. Grab onto the wall. Or again, a chair. Still getting the core again because it's full body. 3, 2, 1. Breathe. Get set up for that other side balance or no balance. Here we go. Up. Yes. There we go. Pull it in. 10 seconds to go. 5, 4, 3, 2, 1. All right, team, so we're taking it just like we did before. We're gonna go four side knees. Jump it or step it. Pop it back if you can. And it's four, three, two, one. Bring it up. You can stay up top or not. Here we go. 4, 3, 2, 1. Pop it back. 4, 3, 2, one. Pop it up. You want to just keep it high impact or low impact? Standing always an option. If you can do four and four, up and down, we get a little extra core, we get a little extra upper body, and we get that heart rate right. Keep it going. 15 seconds. Hip stretch. Last one, all the way through. Good. Relax. All right, team, one more, then we get a little breather. Base level. You're just doing a little tap out, tap out. So a low impact jack. And then, as you can guess, we're gonna take it to higher Here we go. Base level. While you catch your breath. If your heart rate is okay and you want to tap it a little bit more, you can. But we're not going full jacks yet because, again, hit training, the recovery is a big part of it. So tap it out and reach. Tap it out and reach. Shoelaces are really long. You're driving me crazy. So here to here, low impact. You can keep it here. When we get to that cardio, on that sweat level if you want to keep it low impact. Or you can join us. Breathe. Three, two, one. All right, breathe for 15. Obviously, you can keep just that or full jacks on those full black jacks. I want really strong arms, not just here. Right? Same with the legs. Here we go. Up. You got 45 seconds. You decide if you want to go a little quicker. If you're going quicker again, I don't want to see this. I really went strong. Strong, yes. We get a lot more muscles working, which is going to equal higher calorie burn, higher muscle engagement, more toning and strengthening, the stronger and more precise we are with those movements. It's not always about how fast we're going or how many we get in. It's about the precision and the intention of the movement. Stay with me. Five, four, three, two, one. Little calf stretch. All right, guys, so four jacks up top. You can do them low impact or high. Walk it back or jump it back. We're actually going to take it down to our elbows. Four jacks here. Take it back up. Pop it up and in. Here we go. Four, three, two, or just keep your jacks, take it down. Four, three, two. Take it up. Pop it in. Low impact. You can keep it just like this. Walk it back and you can Tap it out. 4, 3, 2, 1. Bring it up. So, so many options. And again, if you'd rather just keep your tap outs to keep it low impact and standing, that works too. We got 10 seconds. Nice and strong. If you notice here, we're adding in that little plank press, right? And take it up and relax. All right, team, grab a quick sip of water. You get one minute to breathe. I know that's a lot. So now you know what we're looking at. We have three more rounds of that. No repeat workout, even though the exercises do repeat as we build. But once we're done with them, we are done with them. So you have a minute to breathe a little bit less if you want to keep it moving. Just jog it out or tap it out. Watch me. I'm going to go ahead and preview our next round. So we're gonna step tap behind, reach, step, tap behind. If you can get low for that hip, get low, then we're gonna take it full skater for our cardio mode. Little quicker, higher impact if you can. Then we're going here, drive your knee. Here, drive your knee. So probably everybody can do that. You just may want to take it low impact without the jump. But it's up to you. We're not going down to a plank, so that's good news, right? All right, guys, get ready. In 5, 4. Starting with just step, tap behind. Step, tap. Now, we had a one minute recovery. So if you're feeling good and you want to get the heart rate up a little more, what I want you to do is get lower. Let's get more leg work. Hips, glutes, hamstrings, core. Because then when we get to that skater, we'll be moving a little quicker. Right? Let's focus on getting lower. Push out of that hip. Right. Down, up. Yes. Breathe. Ten seconds to go. Keep it going. Going. Three, two, one. All right, next round, it's just a straight up skater. So if you can, I want you to really stick it, really get that power moving laterally. Right? Let's try it in three, two, one. Here we go. Little quicker, little lower. If you're low impact, I want you to slide. Can still get the power and preciseness, but just don't jump with it. If you can do those little skater bounds side to side, that works too. You can even keep that back foot off the ground, Right? That keeps everything here. Yes. Breathe. Keep it up. Yes. 10 seconds to go. Let's get that heart pumping. Yes. 5, 4, 3, 2, 1. Good. Breathe. All right, guys. Still keeping that lateral movement. We've got skater, power it up. Knee skater powered up. Low impact without the jump. High impact with a jump. Here we go. Sweat round. Take it here, take it here. Yes. Good side and up and breathe. Good side. I know, low impact, just no jump. You're still getting the knee. Step it over. Cross knee. Don't think too hard on it. I know our brain is working hard, but. Yes, here and here. Good hand up. Last one. All right, team. Breathe. Right, let's take it side lunge, reach through. So side lunges get a little extra leg work. Here we go. It's your recovery, so I want you to step into it and reach. Step into it, step into it. Right? And again, if you can, I want you to focus on getting lower, that we will recruit more muscles. Muscles are Working harder, but giving our body a little bit of a break from the super high intensity, super high impact, because we can't sustain that the whole workout, and that's not a part of the hit. Right? Good. Yes. 10 to go. Hopefully you've caught your breath, because we're gonna pick it up. 5, 4, 3, 2, 1. All right, guys, so you can keep what we just did, or we're gonna go side lunge. Side lunge, regular lunge, regular lunge. You can step it or you can jump it. Side, side, back, back. Here we go. Side, side, take it back and back or side, low impact, cardio round. Tap it, tap it, get into it. Get low and low. Side, side. Yes. Breathe. I know it's burning. A little bit of extra legs, but you can do it. 10 seconds. Stay with me. Cardio round, leg burner. Round two. Right, we got a lot of core with those knees. Relax in that first round, and then now we're getting more legs. All right, guys, last round of this. Side, side, tap, tap, and then if you want, take it here. We're going lateral, lateral. Join me here. So side lunge, side lunge, everything that you just did, pop it. Bear plank, lateral, lateral, up and here. Side, side lunge, lunge, pop it back. Bear plank, Side, side, and up. Lateral lunge, reverse lunge, bear plank, lateral. Mountain climber. Just side and up. 10 seconds to go. Low impact. You can just keep it high. Take it down, take it out, take it out. Bring it in. Relax. Right, Water if you need it. Two more rounds, team. Foreign, we're gonna get it done fast. Side step here to here. Double side step. Join me 45. Start slow to give your body that quick recovery. Heart rate, Pump those arms. Getting low with it. If you want to take it a little more of a shuffle, that quick feet shuffle is coming. But if you want to do that double step shuffle or just keep it here. Yes, you got it. Again. We're gonna increase that intensity as we go, so enjoy this recovery for 5, 4, 3, 2, 1. All right, team, let's keep it moving laterally. Quick feet, touch it down. Quick feet, touch it down. If you want to keep the regular side shuffle, that works too. Starting in three, two, one. Here we go. Quick feet, tap. So nice, low, athletic stance to keep those legs burning and use whatever space you've got. So if you've got a small space, keep it here. If you're able, really work, use the space, get side to side. Yes. 15 seconds. I know. Hard to think what we're gonna add on to this. But it's coming. Yes, but we are close to being done with this workout, team. Three, two, one. Relax. All right, guys, keep what you just did. Either the side step or the shuffle. We're going knees, knees, or shuffle. Knee tuck does not have to look perfect. Just get that power. Here we go. Shuffle and knee tuck or shuffle. Knees, knees, or double step, Knees, knees, double step, knees, knees, guys, after this, one more round. So that's three sets of 45. Finish this strong because, you know, you have that recovery, and then we got three quick moves that build, and then we are done. All right? I told you it was gonna be short and sweet, but tough. Knee tuck and up. I don't love the knee tuck either, but it does get that power. Can you get one more in? And breathe. I know. All right, guys, breathe for 10. Here's your recovery. Deep square squat. Reach it out. Deep squat. Reach it out. Then we're gonna take it to squat. And star, here we go. Low reach while we're catching that breath, if you want to increase your intensity, but give yourself a break from the impact. Again, get lower, get that butt down. Power it up. Get that butt down. Low to high. Shoot out from those fingertips and those toes in that star. We're gonna add the cardio and the power in just a minute. Breathe. Yes. 10 seconds here. Low to high, power out. And down. Three, two, one, one. All right, guys, so exactly what you think it would be? Squat, star jump. Squat, star jump. If you don't want to jump, just keep that tap out. Maybe raise a leg. But let's increase that cardio. Here we go. Reach out. Don't worry about how high you get. Same thing as the tuck jump. Think about energy from your fingers up from your toes, power up from that squat. That's all that matters. We're not worried about how high you get. I want you actually to land super soft and to land low in that squat. I want those legs working hard. Breathe. You can hang out here as long as you need that break, right? But your legs are gonna burn. 10 seconds to go. Remember why you came for this one workout. It was not to take it easy. It was to work hard, whatever that is for you, whether you're low impact or high. Last one. All right, team, can we do it? Sweat round? We got all that squat, star jump, whatever that looks for you. Then pop it back lower down, star from the ground. Bring it up, pop it up. Here we go. Squat, star, burpee, or whatever you want to bring it, huh? So think of it as lowering down into a push up. It can be quick like a burpee, or it can be high like a push up and then out like a superman. With that star. Yes. I'm breathing really hard. I hope you are too. Let's finish it out. Low impact. You're here. Walk it back slowly. Lower it down. Lift. Walk it in up here. Walk it back. Finish strong. Five, four, three, two, one. You did it. Tap it out. No need for a bonus move after that, guys. Tap and breathe. Swing those arms. Tap. I know we moved fast. We got through it. Grab a sip of water. We were building on those exercises. Come back to this workout again. See how you improve. You can tell why that base level round is important, right? Again, it's recovery. A big part of hit training, high intensity intervals is the recovery. And a lot of times that recovery. Let's tap. Behind that recovery is a real break, a short break. And a lot of times it's an active recovery like we did with that low impact base level set. So a good way to keep it moving, but give you enough, enough of a breather to get that power. So when you go into the cardio round and the sweat round, you have the energy to do it right. I think that's something that a lot of people don't always understand about hiit training is they think it's just go, go, go or. Or training for fat burning or fat loss or whatever. The goal is is that you just got to be going hard and fast the whole time. But if your body doesn't have the recovery, then you won't be getting the most out of it. Right. When you get that recovery, you get the energy to really get lower in the squat, higher in the jump lift, heavier, whatever it is. All right, guys, so grab onto a wall if you've got it, or a chair and cross over, get that hip stretch. If you don't have that option, sit down. Take it here. Yep. Huh. Be sure to check out all of my other workouts here on my YouTube channel. And don't forget to subscribe. When you subscribe, that helps me be able to keep making free workouts for you. So hit that subscribe button, turn on that little bell, and you'll know when I have new workouts coming out, when I have a live workout, when I have challenges. And if you're looking for a challenge, join me in the Body Fit Athletic Club. Let's take it here, guys. Roll back onto your feet. Body Fit Athletic Club, it's an online international community where you get support and guidance and access to me and to Vivian, our body fit dietitian. Slowly roll it up again. Stretch those arms back. You get a nutrition plan. You get monthly and weekly workout calendars with clickable links using these videos as well as some exclusive videos and you get to connect with other body fitters. We have a great time and of course click the other links. You can check out everything else on my website. Nutrition guide, ebooks, programs, apparel, tank tops, hats, this headband. Check it all out. Let me know in the comments if you liked this format. Always trying to come up with new ways to challenge you guys. New formats, new programming, the ways that we can get cardio in but in a way that keeps both our brains and our bodies from getting bored. Right? Roll those shoulders back. One big deep breath in and out. Thank you for showing up today. You did it. That was your cardio sweat workout. Great job everybody.