30 Minute AT HOME WORKOUT FOR WOMEN Cardio Partio HIIT - Holiday HIIT Day 2

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your cardio cardio hit workout. This is an all body weight cardio based workout where we're gonna start with a back to basics cardio. I'm going to give you an option to take it party where we add a little dance, a little style to it. It's totally optional. And then we will take it to a hit version where we really get that heart rate up. Of course, I'm going to give you lots of different options to work to your level. This workout is all about moving and, and feeling good. Are you ready? Let's do it. Go ahead and start with a little march. Go ahead and roll those shoulders. We're going to start just getting the blood flowing, getting our bodies warm, getting everything ready to move. So roll those shoulders to the back and then take them to the front. We're going to keep this warm up pretty short because pretty much everything we're going to do today is standing, standing cardio. There are a couple things where you will have the option to, to take it down. Let's take one arm to the back, opening up through here and then to the front. But you'll also have the option to keep it up as well. So all standing if you want it to be. If you want to add a little core, you'll have an option for that as well. Let's go ahead and open up those arms right through here. Add a little shift, opening up the hips. So cardio partio, what does that mean? I've had a workout called Cardio Party and several of you suggested that I call the next couple ones cardio Cardio. Right? So that's what we're getting today. We're adding a little bit of a hit today, so let's step out into it in the sense that we're gonna have three rounds of 30 seconds. So a lot of times I'll do strength workouts like this as well. Let's take it up nice and wide and then little hinge. So that's where we're building. So you're starting with a back to basics move. That's going to be a little more of your traditional cardio. Right? Just your knees, you can always stay with that. And then if you want, let's tap it back around here. I'm gonna give you an option to take it party style. What does that mean? That means it may feel a little bit more like a dance move. But don't worry, you don't have to be super coordinated again. It's about having fun. But you'll have that option. Go ahead and hold it here, just a little drop in the knee. If you want to keep it just your regular back to basics cardio, you can. Let's take that heel here, little stretch and then let's switch our legs. So right through here, a little drop of the knee, you don't have to go down super far. Then our last 32nd round and they'll be back to back to back. You'll have a hit style so that you can take it with the cardio version or the party version. And that is where we'll up the intensity. Maybe we're upping the speed just a bit. Let's take our arms here, flat back down and then round it up just like that. So we're either upping the speed, maybe we're adding a little bit of impact, maybe we're mixing up the move a little bit, but that's just where we're going to get a little higher intensity. Again, I'm going to give you lots of options. So it doesn't mean that you have to go high impact or that you have to jump. Hands here, roll through, Cat cow. It just means you're going to up the intensity in a way that is good for you. Round it up, tap and reach across. As I will always remind you, this is your workout. So be where you are today, where you are in your fitness journey, where you are today, how you're feeling. The name of the game in all my workouts, but especially in a workout like this, is just to get moving and to have fun. That is all we are here to do. I want you to be moving safely and effectively, but I just to want you to be moving and having a good time. Take breaks if you need to. We will get breaks. We'll have a break after every one of those hit versions where we let our heart rate come down, we grab some water if we need it, and we'll have two circuits that we go through with a little bit of a longer break in between. All right, so your first move, we're just going to do a little side step. Then party, we'll take it to a little bit of a grapevine, then we'll shuffle it. Here we go, 30 seconds side step, so you can keep it low impact. This is your back to basics cardio. But sometimes with these, these I'll give you both low and high impact. So if you wanna do a little hop step, you can too. Remember, with our cardio, it's not about with all of our workouts, it's not about going hard every second of the workout. We want to have those zones. We want to be conditioning as well as getting our heart rates up. And we want to be able to have time to recover. So that's where that rest comes in. All right, if you want, take it party. It's a little grapevine. If you'd rather, you can just keep that side step. But if you want, you can even add a little clap to the top. If that is not right for you, feel free to just keep that side step. You don't have to go party again. I know in some of these workouts, some of you me really love the dance aspect. Some of you want to just keep it cardio, that's fine too. What we're adding is a little shuffle, shuffle, shuffle, shuffle. If you'd rather, you can keep it. Here's your hip version. You can keep it double step, or you can just go shuffle like a kickboxing shuffle. Or keep it party. Here we go. Shuffle, shuffle, shuffle. Yes. It's gonna be a little bit crazy today, but we're gonna have a good time doing it for 5, 4, 3, 4, 2. Breathe. All right, team, so after every hit version, you're gonna feel that, right? That heart rate is up. That is where we will get a 30 second breather. You can get water if you need it. I don't want you to feel like you have to keep that heart rate up. The recovery is there for a reason. We did three rounds. Last one is a hit. Now we recover also. So I talk you through your next move. Next one, we got some knee raises. Then we're gonna add a little twist in knee. Then we're gonna add some hit knees. Here we go. So knee and knee, huh? I want you to think about getting that core. And again, you can take it up to here if you want to add a little more. But we're getting a little twist with it. And knees, knees, knees. When we add our party, we're gonna add a little twist down at the bottom. So we're going to go twist, twist, twist and knee. I'm going to show you in 5, 4. You can keep it here or twist, twist, twist, knee, twist, twist, twist. Up to you. Get low with it, you're going to feel those legs again. You can just keep the knees. Maybe you want to just keep it cardio. Now in about 10 seconds, we're gonna take a hit. You're probably already feeling it, right? You can slow it down if you need to. We're gonna take it. Twist, twist, twist, knee, knee, knee, or just your knees. Three, two, one. Hit, twist, twist, twist. Knee, knee, knee. That's your hit. Or just take a hit with your knees up to you. Knee, knee, knee, twist, twist, twist, knee. Me, Me. I know, right? Last one. Three, two, and breathe. All right, you breathe. Tap it out. Watch me here. All right, team, so we've got our heel taps. We're going here, we're going here. I really want you to think about opening up the hips. It's a mobility as well. Then you can take it to a party. Little jump, little pony step. And then your hit is either pony around here or little jump it here. Or keep back to basics. Up to you. You do you. 30 seconds in 3, 2, 1. Here we go. I like to take those arms nice and big so we can get that mobility through the upper. Mobility through those hips. Right, right through here. And again, you can keep it here or you can take it party. In about 10 seconds, we're gonna add a little pony step. So we'll take the heel tap out. We'll keep the arms. We'll go 1, 2, 3. 1, 2, 3. Ready? In 3, 2, 1. Here we go again. You can take it just here or. Huh? 1, 2, 3. Still taking your arms here. I know, right? Feels kind of silly, but we love it, right? There we go. Arms can do whatever you want. All right, we're gonna take a hit version. Take it around. Here we go. Pony little quicker, then reverse. Or team hit version. Heels, Heels. Heels. Again. You do you. If that's lower impact, if that's adding intensity in your own way. I fix my microphone here. Ten seconds. Pony, pony, Then take it back around. Three, two, one. Catch your breath. All right, team, breathe it right here. Water if you need it. We're going up and down right here. Up, up, down, down. So think of it as your V. Step out, out and in. When we take it. Party. And then we switch it so it's a little more of a push. When we take it hit, you're either up and back, up and back, or here to here or get low, get low. Here we go. Up, up, down, down. Switch your lead leg. V step straight out of 80s aerobics right out, out, in, in. Making a V. Making a V. There we go. Yes, team. I love it. Get ready if you want. We're gonna add some pushes. So push up, push up, push down, push down. In three, two, one. Here we go. Yes. I know it's easy to stay on the same side if you think about it. Switch, switch, switch, switch. Right and left. I'm switching every four, but don't worry about it. Just move right. Sound effects optional. Take it. Hit right here. So up and back, up and back. You know, I love this one. It's quick feet or jump and jump or walk it up, walk it back, walk it up, walk it back. So many options. Just get your body moving. I know. And back 10 seconds. Or you can be somewhere in the middle. Up to you. 5, 4, 3, 2. Breathe water. Yes, Team. Oh, man. I know. All right, so we're walking up on our diagonal. We're gonna walk it back. Watch me. Up, two, three, four. Up, two, three. Just a walk. You can add a little knee at the top if you want. Then we're gonna go up and up, back. That's our party version. Up, little shuffle step if you want. Your hit step is whatever version ups the intensity for you. So let's take it up and back. Diagonal. Here we go. Take it up, two, three. Knee, back. I like to add the knee because it reminds me of that rhythm. If you ever took fitness classes when I started teaching, everything was on the beat. Don't worry about that. Take it up, up, up. My daughter is in the window mirroring me. She's doing what I'm doing. It's hilarious. I wish you could see it. Maybe you have littles that are doing the same. All right, party. Take it up and up and back and back. Diagonal. If you don't have space for a diagonal, you just take it straight up. You can go up and up and back and back. So when we take a party or when we take a hit, we're gonna do big slide steps to the top. Stand up and back and back. Stand up. Here we go, team. So slide, slide back and back. So if you're not partying, just take it here. Up and up again. If you don't have this much space, that's okay. Keep it small, Keep it small. Take it back, slide it. Slide, slide back and back. Slide, slide back and back. I know. Breathe. Last one. Yes. Empty. Catch your breath. All right, one more. Right? One more. And then we breathe. We do it all again. All right, team, so right here, we're gonna take it to a little step out. Just like our warm up, right? Step out. When we take it. Party. We're going down, we're going down, we're going down, we're going down. All right, when we take a hit, you're gonna get low with it. And it's either a little lateral lunge, tap Out. Or you can take advance. Let's do it. Here we go. Tap out and reach. Low impact here. If you want to add that little jump with it, you can, but get the mobility. Stretch it over. Yes, you can. This is it, team. Then we breathe. We do it all again. I know. Breathe. 10 seconds, then we're gonna reach it down. If you want to take it party. Add a little style or just reach it down. In three, two, one. Take it up. So arms can be here if you want, or just reach. Reach. Yes. I like to take my arms over. Up to you. What do you got, team? Remember, I know I'm moving fast. You do not have to go as quickly as I am. Your speed, your pace, your do workout. Your workout. You do you. Here we go. You can go a little quicker here. Down low, down low, down low. Take it here, take it here. Yes, you can. Right, Quick ones. I know, team. I don't know what that looks like, but doesn't matter. We're moving. We're getting a breather. In 5, 4, 3, 2, 1. Catch your breath, team. I know. Grab a sip. Did you feel it? I felt it. I know. Oh, yeah. So breathe. I want you to give yourself a little more time to let that heart rate come down. We're doing it all again, team. All right, it's gonna go by faster because you know what to do. I'm gonna give you some options. If you want to take it to the mat and get a little core, totally up to you. Foreign. I'll talk you through them as we go. Some of it will be when we have those hit knees, you can take it down to the ground for a little climber, for a little break dancer. When we take it to that up and down, we can do a little plank jack. All right. But totally optional if you want to keep it all standing. Keep it all standing. If you want a little extra core mobility, take it there. All right, remember, we're starting with our side step into our grapevine, into our shuffle hip. Let's do it. Here we go. Side step and again. Up to you. Maybe after that breather, you want to take it a little higher impact. You can. Maybe you want to keep it low impact, but take it a little quicker. Remember, you can get that power without the jumping side up to you. 10 seconds, then we're into that grapevine again. I know I'm moving fast because it's kind of how my brain works and I gotta keep the beat in my head, but you do you your pace. Grapevine. Take it up now. Grapevine, in theory, is a step, cross behind, step, lift, up. But you can also do double step, double step, right? Add that clap if you want. Yes, team. There we go. 4, 5, 4, 3, 2, 1. Here we go. Shuffle, shuffle, shuffle, clap. Or double step right here. Or keep that grapevine. Maybe you're better off here. So many options, but up that intensity. Here we go. Shuffle, shuffle, shuffle. That's quick feet, right? For four, three, two, and one. And breathe. All right, team, you breathe. March it out, tap it out. Watch me here. So we got our knees. There's our basic cardio. We got our twist and knee. If you want to on that third hit round, you can take it here. Knee, knee. Or if you want to keep a party. Break dancer. Break dancer. I'm probably just gonna do a climber. You do, you keep it up top, take it down low, Whatever you got. Start with those knees in three, two, one. Take it here. Cross, cross. Yes. Right through there. There we go. Are you with me? I'm sure you are. We are in the home stretch of this workout. And again, you know these moves now. You can do them perfectly. You got your three rounds. You do what you need to do on each set of 30 seconds. What is that? For you to keep moving. Are you gonna add that twist? Let's do it right here. Twist, twist, twist, knee. Get low on your twist. You'll get a little extra leg, a little extra glutes. Twist, twist, twist. Yes. Take it up. 10 seconds. Then we're going to that hit mode. So remember, that hit can be this twist with three knees, Power knees. Or. Or join me on the mat. Here we go. Hit it. Twist, twist. So it's a twist and a knee from this climber. Again, if you want to take it. Break, dancer. Whoo. Quick, right through there. Whatever you got, team. Twist, twist. Finish it out. You got 15 seconds. I know. This core adds an extra level of hit. An extra level of core. Three, two, one. And breathe. Oh, team. I know, I know. Oh, there it is. Right? Who know? Cardio, cardio, cardio, cardio. Whatever it is, whatever we're calling. All right, team, we got our heel taps, right? Right through here. Then we got our pony. Then we got our pony. Circle. You make it whatever you want it to be. I'm gonna add a little flare, but let's do it with the heels in. Three, Breathe. Two. Posture. Here we go. Heels again. Cardio mobility. Right through here, right? So we're here. And up. Bring it up. Think about inner thighs, right? They're working, but also they're getting that mobility. You can up the intensity if you want that. As we go with just this heel tap. If you want to take the heels out of it, take it to that little pony step. Let's do it in three, two, one. Here we go. I'm gonna go arms here, side to side. You can also do what we did before, which was here. Mix it up. You do you. 1, 2, 3. Remember, you can also do a low impact pony side to side. Right through here. Take it up. Yes. Five, four. Keep it there. Keep your heel taps. Add a turn if you want one, huh? And back or to cover your space. Whatever you got here, here, whatever. You can even take it here. I know. Team, getting dizzy. You can be here, too. It's your hit. You got 10 seconds. Keep it going. Take it here for three, two, one, breathe. Use that recovery time. Remember, recovery. Recovery is part of the process. Settle. All right, team, we get our up, up, down, down, right? Remember this home stretch here. We're here. V step, V step. Then we're taking up, up, down, down. Then we'll take it party. Up, up, down, down. And then you add some hit with a little jump. Party or not, here we go. Up, up. Now, if you notice when we come into that first round that your heart rate is just really flying. Give yourself this time just like this to get that heart rate down right. You still got two more rounds to bring it up. If you feel like you got the energy, add the energy, right? You're gonna get it either way. V step. Out, out. In, in, up, up, back, back. Yes. We got five, four, three, two. Take it up. Here we go. Push, push. Down, down, up, up. So you can switch your lead foot or just keep it all together. I know sometimes it makes more sense just to keep it going. Same side. Down, down, up and down. Or switch. Quick feet, quick arms, whatever you got. Team, we're going to take a hit. Little jump if you want. Ready? Here we go. Take it up, take it back, take it wide. Take it in right through here or here and back. Keep it going. I got to fix my microphone. Up and down and back. Remember, you can jump it, you can walk it here, here, here, here. Pick it up and back and forward. Three, two, one. Here we go. All right, team, catch your breath. We got that up and back, right? So we did it at the diagonal before. Let's take it here. Step, step, step, step, knee. Step, step, step, knee. Then shuffle, step, shuffle, step, shuffle, step, shuffle, step. Then slide, slide, slide, and slide. Whatever you got. Team, let's get it done in 5, 4. Walk it up and back. Right here. Here we go. Up, two, three. You don't have that much space. You can just do knees. You can take them standing, right? Maybe it's just here. Whatever you got, take it up. Working through our zones of cardio. You don't have to jump it. It's up to you. We're going to take it with that little shuffle, right? Here we go. One and two. Two, one and two and back and back, back, back. If you've got the space, you can do four. Up for four, back for four. Let's do it. Four, three, two and back. Hopefully I'm not going out of frame. Four, three, two, and back. Yes. Team, are you ready? Let's slide. Slide and back and back again. Use the space you've got. And up. Take it up. Up, up, up. Take it up. Have fun with it. Whatever that is for you. If that's just low impact, slide or if that's little bit more of a jump. This is it, team. We got one more round after this. Breathe. Up and up. Three, two, one. Last thing, team. All right, you know it. We're doing our little tap out, right? Tap out, tap out. Let's do this. Let's reach it over. Then we take a hit. If you want party and party and party. Then if you want, you can take it out. We're lateral. Lateral or just plank jack. Plank jack. Either one. I'll probably do a combo of the two. Let's do it. Step it out. This is it, team. No bonus move. This is it. Step out and reach. Right? Step out and reach. Breathe. So we try to give you a good variety over the head. Down, down low. Not as many squats and lunges as we sometimes feel in our cardio workouts. Right? It's all about moving, having fun. A little bit of core on the mat, a little bit of twisting for that transverse plane. Lateral forward. Here we go. Hit it to side. A little different than what we did last time, right? We did this last time. Whatever, whatever you do, you. I can't remember. Maybe it's the same arms can be big or you can go down. I think this is what we did last time. Right? Get ready, team. To the mat. If you want that lateral climber and plank jack or keep it here. Take it. Hit for you. Last 30. Take it out, take it out, take it out. Then if you want. Jack, jack. I'm gonna do four, Four and four. Up to you. Lateral. Tap, tap. Take it back, jack. Yes, team, 15 seconds. Strong core, but mostly Strong throughout your entire body. Finish out this cardio. Out, out. Four, three, two. Oh, man. That was it, right? Yeah. We did it. That's it, team. Give yourself a second. Slow it down. Little taps right through here. Breathe. Grab some water. Hopefully you had some throughout. Make sure you get some now. Make sure you get some. After this workout, Roll those shoulders. We're gonna do a quick, quick little cool down so we can get you out of here. But please make sure that you get some more mobility, some more flexibility, some more stretching on your own. Stick those arms up. Reach it over. Save this workout. Bookmark this workout. Send yourself the link. Whatever it is, this was fun for you. If this felt like it went by fast, I know it did for me. I know it was a lot of switching up what we're doing. But if you're feeling good right now, if you like this type of workout, even if you didn't do any of the party, any of the dance or you didn't do any of the hit, you got hit in your own way. You got party in your own way. So let me know in the comments if you had fun with this. If you're feeling energized. I know. I feel like my endorphins, those happy hormones, those serotonin levels, everything is up. I'm feeling good. I'm feeling way more awake than I was before I started. Let's roll those hips. Yes, team. Little stretch through here. So leave me a comment. Leave me a like, don't forget to subscribe to the YouTube channel. Little hamstrings right through here. When you subscribe. That helps us reach more people. Let's take our knees here. Roll the shoulders. Get more people moving and moving in a way that feels good for them, that's sustainable for them. That makes them want to continue to show up because they'll know that all they have to do is show up and move. Show up, keep moving, Be where you are today. That is what we're about here. So make sure you check out all the links in the description. Would love to have you join us. Let your head drop in the Body Fit athletic club. That's where you get all the extras. That's where you get to connect with me and our Body Fit dietitian. And we have so many other things that we offer, including incredible community, everything on our Body Fit by Amy app. So download that app, get on the email list, and of course, don't forget to come back here for more. Let's get one big deep breath in and out. You did it. That was your cardio partio hit workout. Great job, everybody.