30 Minute Bodyweight Sweat Workout | Home Workout for Strength & Cardio

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your body weight sweat workout. This workout is day number five of your next Level November challenge. We're gonna get it all in using just body weight exercises. So no equipment required. Just a little bit of space to move. We will start with 30 seconds of one exercise, then go to 30 seconds of another exercise, then put them together for a one minute sweat round. I'll tons of options. It's going to be a lot of fun. Are you ready? Let's do it. Okay, so we're starting with a quick warm up. You can march it, pump those arms, or jog it, whatever is good for you. We're gonna keep the warm up short so we can keep the workout short. Of course, if you need more, get it on your own. Big deep breath in. I do have an extended warm up and extended cool down video that you can check out for some ide. And one more right here. And breathe. We're just gonna reach forward, lunge it back so you don't have to do a full lunge. You can just tap it back just like this. I want you to really lengthen through the fingertips here to here. And if you want, you can take it to a little lunge. A little slower but big reach. You can keep just the tap back if you want. One more each way. And then we're gonna add a little hip stre. So reach if you can. Drop it in the lunge. Take that hand down. Stretch that arm up. You can drop that knee. Three, two, one. Step it up. Other side. So step it back. Lunge if you can. Drop the hand. Reach it up. 3, 2, 1. Let's go. 1 more each side if you need to. Just keep it here. Reach it up. Drop the knee. 3, 2, 1. Other side right here. Drop it down if you can. Reach, stretch. Drop the knee. 3, 2, 1. Bring it up right here. Round it up. Let's take flat back down. Round it up just like this. One more. Yes. Hold it here. Roll those shoulders as you gently press out and in. In with the shoulder out on the inside of the leg. Let's big arm swings here. Add a little tap tap. Open up the hips. Yes. 4, 3, 2, 1. Let's go up and down. Little hinge. 4, 3, 2. Reach it up and down. Right here. If you can walk it out to that inchworm if you need to just stay upright, it's totally fine. Reach it up, walk it out, walk it back. One more. Fire up that core. Stretch through the back, Walk it back Right here. Round it up. Let's reach and tap. All right, we're gonna get right into it, into this body weight sweat. Here's how it works. We got 30 seconds of an isolated move, followed by 30 second plants reach across here of another isolated move. And then we put them together in what we call our sweat round, which is a full minute, 60 seconds. So 30 seconds followed by 30 seconds followed by 60 seconds compound move. If you would rather just keep one and then the other, or one or the other, that works too you do you be where you are today and don't worry about me or anybody else. If you showed up today, you are successful. We're gonna get it done quickly. I'm gonna give you lots of options. So just keep moving and stay safe. That is what we are here to do. We're gonna start with our super basic squat. I want you to watch me here. We've got 30 seconds where we just sit low in the hips, drive it up and reach. You're starting in 4, 3, 2. Here we go. 30 seconds. Sit low, reach up. Sit low, reach up. I want you to drive the hips to the back. You can go slower than me if you need to. You can always put a chair or a bench or a box behind you to make sure you're getting low. Remember, the lower we get, the easier it is for our knees because we have more support. But go at a range of motion that is good for you. Down, reach up. Watch me here. 30 seconds. Done. We're gonna go 30 seconds each of a side knee. I want you to push your hands, pull it across, really get that core. We'll go 30 seconds on the right, 30 seconds on the left. You can pick your speed, but I want you to concentrate on the core and the arms. Here we go. 30 seconds. I'm pushing my hands towards each other if you can. Otherwise you can just have them out here. But think about that twist. If twisting is not appropriate for you, you just bring the knees in. But we're going to keep it small. Push the hands in. Yes. You've got five seconds to go. I know. Then we go right in to the other side. Here we go. Pull it through again. Pushing the hands together so we keep the chest and shoulders working. We keep the core engaged. Heart rate should be getting up, right? Yes. After this, you get a quick second to breathe and we're putting them together. It'll be that squat, side knee. Squat, side knee. I'll show you how it goes. Five more seconds here. Three, two, one, breathe. Watch me. We Got a full minute. You're gonna squat it down, turn, squat it down, turn. Join me in three, two. Sweat round. Here we go. One minute. Squat, turn, knee squat, breathe. I don't want you to rush it and feel like you have to be super fast. I want all the way down on the squat. Turn your body, pull the knee across, back to center. We got a full minute of this. We're gonna keep our heart pumping. This is our sweat round, Right? So this is where we put things together. Compound movements. Gets that heart pumping even more then it already is. Right? We are halfway there. 30 more seconds. Get it done. Here we go. Breathe. Remember, you can always do just the squat or just the knees up to you. Power. Get some power as that knee comes across. And up, down, and up. 3, 2, 1. And breathe. Catch your breath. All right, team, so that's what it looks like. Quick sip of water if you need it. We're gonna stay up top. We're gonna go 30 seconds on our lunge. We're gonna do what we call a wiper, which looks like this. We can add the little taps if we want, but back of the arms and our back. Then we get 30 seconds. Lunge, other side, Then we put them together. All right, team, we're tapping it back. Reverse lunge. Here we go. So you're lunging it down. Power it up. If you need to modify, just tap here to here. This works as well. Just keep that front leg doing the work and breathe. Drive up and through. Get low if you can, then use those arms to generate a little power. If you're feeling the balance, just grab onto the wall. A chair, something sturdy. Right as I fall. 3, 2, 1. And breathe. Shake it out. Remember what leg was in front for me? It was my right, maybe your left. Watch me here. Hands nice and tight. Behind, you're pushing out. Switching. So we get all through our back. Looks simple, but you're gonna feel it. Here we go. Out. Squeeze. Squeeze. Just like this. If it makes sense to you to add a little tap, that works as well. Squeeze in your back and feel those triceps. Right? So we get a chest opener. We get back and shoulders tightening all the way through. And we get triceps as we push out. Right? Five seconds to go. Three, two, one. Right. Harder than it looks. Other foot forward. We're gonna step it back into that other lunge. You can tap it back to modify. You can get low if you can. Zip up that core. Shoulders back. 30 seconds. Drop it down. Power it up. How's that heart rate? I hope that it is staying up. Remember your modification. Tap, tap. You got it. Low drive up through the heel. Use your hands to generate some power. 10 seconds to go. Balance if you need it. Fingertips on the wall or a chair, something sturdy. Three, two, one. Shake it out. All right, team, we got one minute, but we're gonna break it up. 30 seconds. 30 seconds. So we're here. Watch me. We're gonna lunge. Push out, Lunge, push out. If you just want to tap, that works too. Then we're switching our arms. We're switching our legs, but we're gonna keep our arms. You can push a little bit to the back. Are we ready? Let's get it done. One minute. Sweat round, starting in four. Three, two. Here we go. Lunge it down, push it out. Breathe. So crossing over and under with your arms, that's where you're gon gonna feel those back muscles working, right? And then as you do elbow extension, we get triceps again. I know it's a little strange, but you should feel those tries. And if nothing else, you're forcing yourself into a chest opener. Stretch. 3, 2, 1. Switch your legs. Here we go. Other side. Drive up through the heel. Maybe I'll go this way. Yes. Get low, push out. Are we feeling those arms? Are we feeling the legs? I hope so. Drive into your heel. 10 seconds to go. Are you feeling that heart rate? I know I am. Breathe. 3, 2, 1. Yes. Shake it out. Quick sip of water. Nice job, team. Down into a seated position. So we're getting some core. Let's bring it down right here. Just as a little transition. Sorry. Let's bring it over here. We're gonna come into a plank. If you need to modify, I want you to do that bird dog one and then the other if you're able to. Let's bring it here. We're gonna take those knees across for 15, and if you want sweat round, run it for 15. All right, let's get it done, then we're going into another round. Here we go. 3, 2. Take it. 30 seconds, but we're starting the first half here. Taking it across. Remember, bird dog to modify 3, 2, last 15. Run it across if you can. Take those knees across nice and strong. 10 seconds to go. Really try to get opposite knee to opposite elbow for 5, 4, 3, 2. Breathe. Stretch. Yes. Over on your back. We're gonna get done with this workout quickly. Team, watch me hear our first move. We're gonna have our hands here. I just want you to lift up into that bridge. Slowly lower it Down. Here we go. 30 seconds. Join me. Take it up, drop it down, take it up, drop it down. So you're pressing through the heels and glutes. So you are getting back of the legs. But we also have those fingertips point turned in. So we're getting back of the arms and shoulders. I know those triceps biceps just worked, but you can do it all the way up, all the way down. You can have hold on to dumbbells if that's better for you. Last one. Relax. Good. So we're taking it here, guys. Down onto your back. Modification is you're just going elbow to knee without bringing both legs or your upper body off the ground. You're just crossing and crossing without too much twist. Otherwise, join me here. Here, Take it across. Nice. Slow and controlled. Right? Breathe. Good. Modify just here and back. Open up the chest. Get the core engaged with the breath. Yes. Three, two, one. Relax. Hug it in. All right, team, here is how we put it together. We're gonna lift up strong. We're gonna go down two and two. Roll it up. Lift up strong. If you need to modify, you're gonna take it with that lift up and then just knee and knee right here. Join me here in three, two, one. Here we go. Strong. All the way down. Slow for two. All the way up. Press up. You got one minute, team. Let's make it good. Lift slow here to here on these combos. Guys, again, don't rush it. I know it's a lot of moving parts, so take your time. Finish all the way through. Slowly bring it down using your core. Slow bicycle. Use your core to roll it up, or you're here. Staying seated. Elbow to knee. Elbow to knee. Yes. 15 seconds to go. Strong arms, strong core. Yes. All the way up. Glutes and hamstrings are working as well, so we're getting full body. Can you get one more? All the way through and relax. Stretch that over. Back up. On to your feet, team. We are moving quickly. I know. So after that, let's get a little cardio mobility. Just little stretch for 30 seconds. So we shake it all out. I know we're moving so quickly, but we are on the second half of this workout. You've got 30 seconds. Arms out, legs up. Here we go. Keep it nice and slow. It's going to get that heart rate up, but we just want to shake out all those muscles that we were just working, get some mobility, flexibility. Halfway there. 15 seconds to go. We're gonna move into a transverse side lunge. So what that looks like is your side lunge, but in what we call the transverse plane. I'm going to show you in 5, 4, 3, 2, 1. Watch me. Right here, I'm going to open up on the diagonal, sit low in the side lunge. I like to bring that toe up, push out of it. Open up. Side lunge. If you would rather, you can just keep your regular side lunge alternating. If that's better for you, join me for 30. Here we go. Transverse, side lunge. Push out of the hip. I really want you to sit deep, shift your weight. Feel that stretch in the front. 30 seconds is all we need. And breathe. Yes. Push out of it. Good. 5, 4, 3, 2, 1. Shake it out. All right, we go. We got front knees, one side a little different. It's not just your standard knees. We really want a standing crunch. Everybody should be able to do it, but reduce your range of motion if you need to. One side, then the other. 30 up strong. So I want you to think of it as you're pulling while you're contracting in that core. Right? I know it looks a little silly, looks a little easy, but if you're really pulling everything in, you should feel it. Keep it going. 5, 4, 3, 2, 1. All right, team, watch me here. We're gonna go transverse, down to the side. Step it up, pull it in. Transverse down to the side. Push out, Step it up, pull it in. One minute strong. You got it. Here we go. Sideline lunge. Push. Side lunge, push. Right, Try to get low, sweat round. If that feels like too much, just pick one. You can do your knees, you can do your side lunge. Transverse. If you're just taking it to the side, that looks good. Too right. Take it here. Yes. So you can tap it in right here. Tap, pull. Or you can come all the way through with it. Yes. Up and down. 15 seconds to go. Legs and core. But don't forget about those arms working too. Yes. Good. Last one. And breathe. Shake it out. Let's take it down to your mat. All right, team. So we can take this. Breathe. Adjusting my air here. We can take this either. On your knees again. If you need to modify pre early post healing a doctor, I want you to stay here on your knees. Core engaged. Down, down, up, up. That's your first one. Then we're gonna take it to a pop up. You can either walk it up to here down to your knees, or you can jump it up. Here we go. Plank. Press for 30. Down, down, up, up. You know it. You love it. Your goal is to push up and through for chest, arms, and shoulders, but also to lift with your core. It's going to keep that heart pumping, but you can do it. Keep it going. Down, down, up, up. Yes. Five, four, three, two, and one. Stretch it back. All right, team, so either from your knees, walk it up, get the stretch, walk it back, or if you can, pop it up. If you still need another way to modify, just squat it down and up from the top in three, two, one. Here we go. Pop it up, pop it back. It's plank for core. It's here for lower body. You got it. Keep it going. It helps me to take those toes out. So I'm in a little bit of a sumo squat, but you do you again. And if you is here, nice, good stretch, bring it back or squat it from the top. 5, 4, 3, 2, 1. Yes. One minute, team. You know what we're gonna do? Plank press, either knees or toes. Pop up, walk it in, you pick. Here we go. Take off. Down, down, up, up. Let's get both. Both sides with your plank press. Then pop it up, pop it back. Knees if you need to. Down, down, up, up. Walk it up or pop it up, walk it back. You got this. Stay with me. I want you to think strong arms, but lifting in the core, keeping those hips square. Pop it up, pop it back. I know. Pop and back. Halfway there. If you need a little stretch break, take it. If you need to drop to those knees, do it. Whatever you got to do to Finish this round. 20 seconds to go. Down, down, up, up. Walk, walk, and back. Yes. 10. Oops. That's not what I meant to do. Yes. And done. Breathe. Let's get some water after that one. Oh, man. Team, good news. We're almost done. I told you we'd keep it short. Oh. All right, let's bring it. Keep it down on our mat right after that. Catch your breath. All right, team, so we're gonna take it to a side plank. 30 seconds each side. You can be on your knees, you can be on your toes. Join me here. Here we go. So we're gonna lift up and hold. Big reach, drop it down. Lift up, and hold. We're actually going to lift into it so we get a little bit of upper body while we also get that core. Yes. Up and down. Think about those obliques. And also through the center of your core. Everything pulling in. You've got 5, 4, 3, 2, and bring. Swing your legs around to that other side. Everything's pulled in. 30 seconds. On your knees, knees, or your toes, doesn't matter. Here we go. Take it up. Big reach, drop it down. Or knee reach. Drop it down. Take it up and down. Yes, all the way up and in. Using the obliques, but also pulling in through that core. 5, 4, 3, 2 and 1. Yes. Turn into your mat, team. So if you need to modify, we're back to that. Bird dog. Bird dog one and the other. Otherwise if you can, we've got that Superman lift. We're gonna lift close. We're gonna lift wide. Here we go. Up and down, out. Wide and down. Lift up and down. Out and down. Or bird dog, you're here. It does not matter how much you get up in that back. It just matters that you contract in those muscles that you lengthen either way through the fingertips to the toes, either. From here, all the way here. Three, two, two, one. Relax. All right, team, you know what's coming. I want you to watch me here. So if you were on your knees, we're gonna lift up to the side. Turn it in. Bird dog, bird dog. Turn it other side. Lift up, turn it in. Otherwise we're up center. Up wide, roll it up. Yes. Back to center. Join me here in three, two, one minute. So Superman close. Superman wide. Roll to the side. Plank. Lift it up. Back to center. Lift and lift. Roll. Bring it up again. I know it's a lot of moving, moving parts. So take your time. Finish each movement. Give yourself time to roll to the side, then lift, then back to center. Don't rush it. You are half way there. Keep it going. Wherever you are. On your knees, on your toes. If you want to just finish out these last 20 or so seconds with just one. That works too, if you can. Here we go. Up. I know It's a lot. 10 to go. Ah. Finish it out. 3, 2, 1. Yes. Team, bring it up. Onto your feet. So close. Let's get one last combo. We will call it a bonus move, but we'll make it straight up. Cardio. A little bit of legs. Watch me here. Let's go. Speed skater, speed skater. Two jacks, right? So you can cross it behind, cross it behind. Two jacks. Whatever you have in you, let's finish it out right here, right now. Only 30 seconds, then we are done with Body Weight Sweat. Here we go. Skater, skater. Jack, Jack or low impact. Low impact. Up, up. Jack, jack. Yes. Breathe. 10 to go. Finish it up strong. 3, 2, 1. Yes. Tap it out. You did it. Nice work. Roll through those shoulders from here. I know, guys. Short. Sweet right. Get it all in. Got a lot of tries. We got some back we got some shoulders, chest, a lot of legs and core right? Little taps right here. Roll those arms to the back into the front. Who needs equipment when we can get it done right here with just our own body weight, right? I know it's a lot of fun to work with equipment but also a lot of fun to see all that we can do with no equipment. So great workout to do when you are traveling or when you don't have equipment available to you or your hands just need a break. Sometimes holding all the heavy stuff is tough but we still want to move our body bodies right? So take it here. If you are looking for more accountability and support, make sure you check out my Body Fit Athletic Club. The link is in the description below. That's where you get to know me personally and get direct access and support from myself from Vivian, our Body Fit dietitian. You get a nutrition plan, you get a workout schedule and you get lots of fun things from us. Q&As, live events, all of the good stuff. And of course we're always there to answer your questions and an amazing supportive community reach behind. So join us there. Check out the other links in my description. Make sure that you are on my email list and that you are subscribed to my channel so you never miss a beat. Let's take it standing. Cat cow round through and breathe. That way you will always will know when something's coming up, when new workouts are coming out. So hit that subscribe button, turn on those notifications one more time, press those thumbs to the back and of course like this video. Let me know what you thought in the comments. I know I don't. I haven't added a lot of new body weight recently, but that is changing because I know we all need it even if we have equipment at home. But a lot of us don't. So tons and tons of options. More body weight workouts coming your way. Roll those wrists, big rolls through the shoulders one more time. Of course. Don't forget to hydrate. Thank you for being here today, for showing up and moving with me. One big deep breath in and out. You did it. That was your body weight sweat workout. Great job everybody.