30 Min PARTIO CARDIO TABATA: No Equipment home workout, high & low impact options (SHOW UP Day 2)

Hey everybody, I'm Amy from Body Fit by Amy. And this is your partio cardio tabata workout. This is a body weight cardio workout in a tabata format. So 20 seconds of work followed by 10 seconds of rest in 4 minute rounds and we are kicking it party style. So if you've done my cardio party workouts before, you know that I'm going to give you a basic cardio move. We'll have low and high impact options for you to work to your level and then I'll give you an option to take it party style. It's a lot of fun. It goes by fast and you know it's tabata so it's only 20 seconds. Are you ready? Let's do it. Go ahead and just start moving your body. We're going to get a quick warm up. The good news is this workout is all standing. So we're going to get it done fast and it is going to be fun. I named this cardio Cardio because I've done a few cardio party workouts where many of you suggested that we call them partio. So this is your partio Tabata workout. So if you've never done Tabata before, it is a really fun format. Let's just open those arms right here just to stretch out. It is 20 seconds of work followed by 10 seconds of rest in four minute rounds. So the idea is that you can go hard in those 20 seconds because you know that you have a 10 second rest coming, right? 20 seconds. You can do anything for 20 seconds. Let's shift our weight here. Reach it up and down because you've got a 10 second rest coming right 20s. You know what I say with Tabata, it moves fast, but it moves fast. Let's roll flat back down and then round it up through here. It just looks like this. So we're gonna have one to two moves. Some of them will just kind of build on each other. Where again, I will start with a cardio move, a basic cardio move, something like a step touch or bringing your knees up. And then we will take it party style. Sometimes we'll give you a second variation of that move in the second half, but pretty similar. So there's not a lot to remember. Let's roll those hips, squat it down. Roll those hips, squat it down. It's going to be cardio. It's going to be fun keeping it body weight. And again, you know what I always say this is your workout. You do you. So be where you are today. If you need lower Impact. I'm going to give you that option. If you need higher impact, you've got an option to go a little higher. All of it. I just want you to increase your intensity in a way that is good for you. So if you need it all low impact, slow and low, totally fine. If you really want to go for it, go for it. And listen, you do not have to be a dancer to do this workout. It's all about having fun. And if fun for you is just keeping the cardio move, then go for it. All right, team, so let's tap it out and reach right through here. We're gonna get into that first round of tabata in just a second. We're going to start with just your basic step touch. We're going to take it into a party slide if you want it. Then we're going to take it to a double step, step touch. Let's bring those ham strings up. And then if you want a good old grapevine, that is your party version of your double step touch. So I'm gonna show them to you in just a second. Let's go ahead and finish this warm up here. Getting the heart rate up. I'm going to give you a second to grab a sip of water so we can get right into it here. Little stretch right here. Yes, There we go. Between each of our intervals, or of our tabatas, we only have four, so again, it's gonna go by fast. Between each of those, grab a sip of water. You'll have a minute to breathe. I want you to use that recovery to bring that heart rate down. Let your muscles recover. That's where I'll show you your next move. So watch me here. We're taking it to a step touch. Just side to side. If you want to make it more of a hop, you can. Or a regular step touch. Then we take it party for two rounds. Slide. You can do a slide here, slide here. Whatever you got. Then we have double step for two rounds of 20, and then we're going grapevine. Whatever you got. All right, team, again, you can keep that first move or take it to the party style. Start with a step touch in 3, 2, 1. 20 seconds. Low impact is here. High impact is a little jump, right? Or a big jump. What do you need out of this cardio workout? You got that energy to burn. Let it out. You just need to move and get the endorphins going. You do you. We've got three, two, one, breathe. So I always say tap it out. So you can just keep it Moving. One more round of 20 seconds with basic cardio. Let's do that same thing again. Here we go. I'm somewhere in between, right? I need a little more than the step touch, but I'm not right here, right? I want this one. Remember, we've talked about that zone cardio before. That it is okay. You do not have to go all out. I just want you to challenge yourself in a way that's good for you. In three, two, one, and breathe. All right, you can keep exactly that if that's your style, or take it party with a slide. Two rounds of 20 in three, two, one. Party. Step, touch. Feel free to turn on your own music if you want. I'm gonna try to get some good music for this one. Breathe. Yes. Again. If you feel like you get more out of your basic cardio, go for it. Bring your own style. You do not have to relax. Do what I'm doing, right. Sometimes maybe you get more cardio or more out of it when you keep the basic. Sometimes you need the cardio. Here we go. Here we go. The partio is sometimes where we forget that we're in a workout, Right? Slide, slide. This is also a good one to do with your little ones because it's a lot of fun, right? They're all fun. All the workouts are fun. Slide and breathe. Yes, team. All right, back to basic cardio. Step touch for two. You can keep it here, or it's a shuffle, right? Just like that. Let's do it. Here we go. Double step, double step. We got two rounds of 20. Low impact or a little higher. It's a double shuffle. Step breathe. Use the space you've got. I always say that because in my old space, you know, I didn't have a ton of space. In the new studio, I have more. Got to stay on camera. Relax. Every time I say that, Kurt thinks I'm going to shuffle off one more time with just that. I'm feeling it, y'. All. I hope you are too. Be where you are today. Double step. Here we go. 20 seconds and a big shuffle step. Yes, team. Breathe. Three, two, one. All right, here's what we got. You can keep that or grapevine step, cross, behind, and jump or no jump. Let's do it. Last one or last two, rather. Grapevine. You can also do a clap at the top. That's what I used to always do in my cardio classes. Hand clap, hand clap. You do. You double step. We're grapevine. And relax. 10 seconds to breathe. One more round, and then we're done with our first tabata. Let's do it. Grapevine in three, two, one. Boom. Yes. Here we go. Five seconds. Give it all you got. Three, two, and one. Breathe. Catch your breath. Grab a sip of water. Yes, Team, again. Let that heart rate come down. Whatever you need. If you need a real rest, just sit. Go for it. If you want to keep moving, but either way, get that recovery. Remember, rest is part of the process. Recovery is part of the process. All right, team, our next next round. While you're resting, watch me as a series of knees, right? We do this all the time. So we're here. We're here, right? Then we're gonna go party knees. We're gonna cross it, cross it, cross it. Right? Then we're gonna go side knee, side knee, then we're gonna go. All right, so we got a side knee with a party punch. Are you with me? Don't think too hard on it, right? It's gonna be so party punch, kind of a little kickboxing. So have a good time with it. I will give you some different options, starting with just regular knees. Bringing it up. We got two rounds of 20 seconds. In three, two, one. Here we go. So low impact. You're here. You can even just take it a little tap if you want. A little higher, Take it here you. Do you. What do you need in this moment? Cardio. Get that adrenaline rush going. I know. Three, two, one. Doing some editing. Really recently realizing how much I say I know because I'm just imagining what you say back to me, Right? Here we go. Take it up. Amy, Why? I know. I'm feeling it. I know. Tell me in the comments what it is you're saying to me that I answer you. I know. Here we go. Bring it up for 5, 4, 3, 2, and breathe. All right. Your party is just a little throw, throw, throw. Ha. Think of it as hip hop style if that's you. Or just keep the knees. Let's do it. Yes, team. Whatever you want. It can just be a little pivot step. It can be a little jump. There we go. Three, two, and breathe. One more time with that. I realize I told you wrong. We have the punch with both, but our party punch looks different. Don't worry. We'll get there. One more time. Cardio knees. Yes, you can have fun with it. It's just us. It's just us. Nobody is critiquing your dancing. I certainly hope you're not critiquing mine. We're just here to move our bodies, so have fun. Three, two, One. All right, team, so here's what we got. Watch me. Punch, punch, side, knee. Punch, punch, side, knee. I'll show you when we take it. Party. Here we we go. Punch, punch, side, knee. Yes, you can. Maybe you need this low impact. I know I did. After that, me throw. But if you want, certainly. Punch, punch. Yes. One more time. Just like that. Catch your breath right now. Here we go. Punch, punch, knee. Just your jabs. Strong punches, strong side knees. So we're getting that standing core. 3, 2, 1. And relax. All right, team, watch me here. You can keep just that, or we're going. So punch across, punch across, side knee. Punch across, punch across, side knee. Don't overthink it. Just have fun with it. Let's do it. Cross, cross. Notice. High, low, high, low, high, low. Yes, you can. I know feeling like I'm overthinking those punches, but I'm having fun. That's all that matters. One more time, team. Breathe. Last 20 seconds, then we're halfway through this workout. We get two more tabatas. Let's do it. Here we go. High, low, high, slow, low. Yes. Side knees. Think about that core with or without your jumps. Three, two, one. Yes. I don't know, guys. Sometimes I think the cardio version is going to be more of the high heart rate, but we really let loose and have fun with it. And I'm not thinking about it being cardio, not thinking about it really getting my heart rate up or my muscles burning. I just have a good time. Then I realized I'm really feeling it a lot more. Great. All right, team, so several versions of an up and back. So back up a little so you have your space. We're walking it up and walk it back. Jump it like that two times. Then we're gonna do a little diagonal shuffle. Slide it back. Right. Then we're going to take it with a slide up. Right? We've got our squats, and we're gonna party. Shuffle back. All right, so I'm gonna talk you through it as we go. Don't overthink it. We're just up and back, adding some diagonals, starting with just a walk up and back. Let's do it up, two, three, knee. We did this a lot. Anybody who did our move challenge back in May, you know, we had this a lot in our ha in our jazzercise and our aerobics, right? So don't overthink it. You can also just do a walking knee or run a knee. Last one. Here we go. Breathe one more time. Use the fact that it's a little slower, a little lower to really go for it. When we get that party right, let's do it. Up, two, three, up. You can get those arms moving if you want. Breathe. And up. Run it into my wall. Three, two and one. All right, team, so now we're going to take it. We're going to do a little shuffle. Up, two, three, four. Slide it back. Right? Here we go. Shuffle, shuffle, breathe. Slide, slide. Take it up. Shuffle, shuffle. Yes. Slide. Boom. Shuffle. Yes. Speaking of jazzercise. And relax. One more time. Just like that. That doesn't feel right for you. Just walk it up or run it up. Up and back. Here we go. Slide, slide. Boom. Little diagonal shuffle party. Slide. Yes. Boom. Last one. Relax. All right, let's reverse it. We're gonna step it up, step it up, step it up, step it up. Jog it back, right? Or walk it back. Here we go. Catch your breath for just a second. So little diagonal. Squat, Jog it back. Then we'll party it. Here we go. Squat, squat and breathe. Just a little shuffle back, right? Squat, squat, squat and breathe. One more time. Jog it back. Catch your breath. Same thing. I want you to get low and I want you to think diagonal, right? Cuz that's going to get those hips working. Range of motion. Here we go. And breathe. Yes, you can breathe. One more time. Take it up. Diagonal, squat, breathe. Yes, you can. All right, team, so this time, last time, with our 20 seconds, here's what we got. Slide, slide. Let's just go two. Slide, slide, party, party. Whatever you've got. Just move your body two times of 20 seconds. Can we get it done? Slide for two, party. Back for two. In three, two, one. Here we go. Slide, slide, party. Yes, you can. Take it up, take it up and back. Up, up and relax. All right, team, we got one more to go. And then we got one more tabata round. Same thing. Let's get it done. You got slide for two, party it back. Slide for two, party. Hit back. Last one. Breathe. Side to side. Catch your breath, team. Recover. Let that heart rate come down. This is your last full Tabata. Get it done. All right, team, so here is what we've got. We are taking it to in, in or out. Out, out. In, in, out, out. In, in. We've got that. A little jog. When we go party, we're going down or here or here, right? So that little cross, cross up to you if you want to add a jump or not. Or just keep it out. Out, in, in, out, out, in, in. You can add your own style to that. Then we're taking it out, out, in. With a V step. So remember this. Out, out, in, in, up, up, down, down. So we're gonna go up and back. Party V, are you with me? The answer is yes, because this is our last full Tabata circuit. Let's see. Get it done. Out, out, in, in. Little agility drill. You can step it or you can run it. In, three, two, one. Out, out, in, in. So think of that. Good agility. Remember, we all need agility. The ability to move quickly and easily. I like to pump my arms with it. You can bring those knees higher if you want to. Imagine you're running through the tires. Three, two, and one. Catch your breath. All right, team, let's do the same thing again. Out, out, in, in. Slow and low. Or a little quick feet. You, you, you. Let's do it. Out, out, in, in. Does not have to be that fast. Even if you're running, you can run it slow. If you really want to get the quick feet drill out of it, take it here. You do not have to do the same as me, I promise. Whoo. Don't overthink it. That's where my brain gets in the way. 3, 2, 1. Feeling those calf muscles. We're gonna have to stretch them out. All right, team, so if you want out, cross, out, cross. Up to you. Here we go. Or here, here. Out, out, in, in, out, out, in, in. Any option will do. What do you got? Yes. Burn. 3, 2, and 1. I feel it too. Good thing this is the last one. Can we do that again? Out, out, and in. Or jump it. Here we go. Out, cross, up. Yes. We're out, out. In, in. Yes. 10 seconds. You can cross those feet as long as you're not gonna trip. Relax, stretch for a second. Then we're gonna go into that V step. All right, so this is out, out, in, in. Creating a V. Let's do it. Right, left, right, left, left, right, left, right. I want you to use this as a low impact. Level one, level two to bring that heart rate down so we can really go for it in that last round. Yes, you can. And breathe one more time. Just like that. Right arm, right leg, Left arm, right arm, left arm. Let's do it. Up, up, down, down. You used to do step. You remember this? On the step, right? For old school aerobics. So close. Three, two, and one. All right, team, so we're going up and back. Take it up and back. Or regular V. We got two times four, hundred and twenty. Here we Go. Take it up, take it back, take it up, take it back. Out, out. In, in, out, out. In, in, out. In, in. You can also just take it hand back. You can party style that V step. Last one. And breathe. Three. Yes. One more time. Breathe into it. Let's do it for three, two, one. Take it out, take it back, take it up, take it hips. Go with it. Right? Take it up, take it back, take it up, take it back or out? Out. In. In. Yes. And back. Three, two, one. Catch your breath. Quick sip, team. All right, no more tomato rounds, but we are gonna get one quick bonus. Guess what team it is. 30 and 30. You got your regular skater or your low impact skater side to side. Then we're taking a party. You can either do that disco style or add whatever flare you want to add to it. You do you. This is it. 30 seconds followed by 30 seconds. Then we are cooling it down. Let's do it. Skater. So tap behind, tap behind. If your heart rate is high, you need to take it a little lower. Impact a little slower. That's okay too if you're feeling good. You want to get that skater that we get. Breathe. Yes, you can. Right here. 10 seconds to go of our regular. Then taking it party style for 30 seconds. Whatever you got. Bonus move. Here we go. Take a party. Take a party. So you can throw those arms or disco. Disco, huh? Yes. Gotta figure out which arm it is. You do you. But have a good time with it. This is it, team. 10 seconds. What can you do to give it your all? Whatever you got left for 5, 4, 3, 2, 1. Side to side. That heart rate. Come down and catch your breath. Little taps. Let's try to take those heels to the front. So we really stretch out through those calves and hamstrings. We're going to get a good calf stretch. I know we felt it a lot. A lot of on our toes, right? So I want you to take it out in front. Right through here. Yes. Are you feeling it? Lift? Let me know in the comments. I love to hear from you how you feel about this workout. Were you feeling it? Did you have fun? Do you prefer the cardio or do you like to take it cardio? Let's take it right here. I want you just to do a little scoop, right? Scoop and bring it up. Scoop and bring it up. Hinge forward. Pull the toe towards you just like this. Are you feeling that adrenaline rush, those endorphins raising those serotonin levels? Let's hold it right here. So if you can. I want you to hold it. If you need to grab on to something, take it here. But pull that toe towards you. Take those hips to the back and really stretch through that calf. I know may want to get more stretching for your calves. Maybe off of a step or pushing against a wall later today. Let's take it here. We're right after this. Remember to get your stretching on your own. It's not just about these few minutes that we get after a workout. We keep it short so we can get you out of here. But our flexibility and mobility training is all about what we do throughout the day, throughout the week, throughout our specific workouts as well as after workouts. Let's take those arms to the back. Take it right through here if you can grab them. So leave me a comment, leave me a like and of course, please don't forget to subscribe to my YouTube channel and check us out on the Mindfi Amy app. Get right here, right here. We're gonna get a little quad stretch if you are able. Tilt the hip forward, palm to the back, even hand on the wall if you can. If you can, bring that quad up, tilt the hip forward, pull up on the foot. Press your foot down into your hand. While you're also pulling up, you'll feel through the front of that knee. Can do a little push and release. Thank you so much for joining me here today for this cardio workout. Other side. You can't get it all the way up. Just tilt it forward. Always fun to plan these. Let me know if you want to see more or if you prefer other cardio. Maybe it's kickboxing, maybe it's cardio intervals. Arms across. Thank you so much much for joining me today. Let's get one big deep breath in and out. You did it. That was your cardio. Cardio tabata workout. Great job, everybody.