30 Minute Cardio Core HIIT Workout II Holiday HIIT Day #22

Hey, everybody. I'm Amy from Body Fit by Amy. And this is your cardio core hit workout. This is day 22 of your holiday hit challenge. This is also just a great standalone workout that you can do at any time. I'm going to give you lots of different options to work to your level and be where you are. Today we're going to get some heart pumping cardio, we're going to get some core work. We're going to start back to basics. We're going to take it up to hit. I'm going to give you low and high impact options and we're going to have a great time doing it. Are you ready? Let's do it. Go ahead and join me with a little march right through here. I want you to march those feet, roll through those shoulders. Let's get it done here today. Roll it to the back, right through here. One arm and then the other. So we are going to warm up with a dynamic, warm up some movement prep to get everything ready to go. We are can incorporate a weight or some lighter weights in this workout, but they are totally optional. If you want to keep it body weight, you can or you can add a weight that will be mostly in our back to basics. And then when we take it to hit, we'll keep it body weight because we'll be picking up our pace. So here is how it is going to work. Let's just do a little Y and then a hinge. We are going to have 45 seconds of a back to basics. That will either be a cardio or a core or both. A lot of our cardio is going to work our core as well and vice versa. Let's tap it back right here. So we're getting cardio and core. We start with back to basics, 45 seconds that will involve some weights that will be taking it a little bit slower. Then we're gonna have a 30 second hit round. Some of it will be high impact, but all of it, I will give you different options. Let's take it right here. Take that arm down. Reach that arm up. Drop the knee, reach through. If that's not right for you, you stay up top. So we're getting it done. You have your back to basics. You take it to your hit. We'll get some more cardio based. Switch your legs right here. Take it up, reach through, drop that knee. So we'll be alternating circuits. We'll have circuits standing and then circuits down on the mat. Obviously down on the mat we get a little bit more of that core Go ahead. If you can take it back to that high plank or on the knees. I want you to get the child's pose to the plan plank. So we warm up through the back. Child's pose to plank. If that's not right for you, you just go child's pose to all fours. Right here down. Bring it up. If you can cross those knees across, opening up through that rotational movement. If that's not right for you, you just stay on those knees. And then let's walk those hands back right through here. Slowly round it up. Let's get a little cross body move to warm up through that core. All right, so again, working with our weights today on some back to basics. Then we have a complimentary move. So a similar move with body weight. That is your hit round. Hit round is 30 seconds. Sometimes we'll have a right and a left. Sometimes it's alternating. Stretch it right here. All right, so we're going to grab one medium ish weight. I'm gonna go with my 10 pounds. Everything we're doing today, you can go medium or lighter. We don't need to go super heavy. We're going to start with just a weighted knee cross. So you're here pushing in for core, zipped up for core. We're going here to here. Join me. Here we go. Cross. You got 45 seconds. So here's what I want you to think about. Holding the weight close to your body to get the core engaged, zipped up, chest open and proud. Not only are you bringing the knee across, but you're bringing the elbow across. Right? So not just this and not just this. We want them both. And you can pick up your pace a bit if you want. If you want a little more cardio. Do you feel like getting a little more arms? Still get that twist, right? We got 10 seconds to go. So the weight is going to add an element of extra intensity, extra cardio, but again, it's totally optional. There you go. There's your 45 seconds. Set that weight out of the way. Now we're gonna go hit round. 30 seconds. Hands behind your head. Body weight, Pick up your pace. You can either just pick up your pace this way or add a little jump. Hands behind the head. 30 seconds. Here we go. Depending on where we are in the workout, we'll get a shorter or longer rest. 15 seconds or 30 seconds in between. Those circuits will take a little more to get down to the floor. So obviously we're getting cardio. We're opening up the chest and shoulders, and we're Working the core with that rotational movement. 5, 4, 3, 2. And breathe. Catch your breath. All right, one dumbbell or two? I'm gonna go two. We're gonna do a weighted march. So just like it sounds, you're either holding your weights here with a march or you're holding them here. Start here. Here we go. One dumbbell or two. We got 45 seconds. What I want you to think about, flex that foot, push into that foot into the ground. And if you feel okay with it, hold the weights high. You're not pressing, you're just keeping over your head. Feel what that does to your core, right? You can even alternate right here for four, and then alternate right here. It's more challenging than it looks, so any of those options will do. Holding them here, holding them here, or here, and then switch. You got 5, 4, 3, 2, 1. Harder than it looks. Set those weights out of the way. We got two 32nd rounds. We're gonna do a knee drive, no weights. You're here. Push into this front leg. If you want to add a little jump, you can. Let's wrap that core straight arms. Here we go. You can keep it lower impact. You can go a little slower. Whatever is best for you. I want those nice tight arms. Drive the knee to your chest, so leaning into it and then bring that core in for a crunch. If you want to add a jump, you can. You're gonna feel a little burn in that leg. Yes. Five, four, three, two, breathe. Let's get same thing other side. So you can tell we're getting a lot of things working. We're getting that leg burning, so really push into the heel. We got strong arms, shoulder mobility. Drive the knee in. Little crunch. 30 seconds, here we go. You can go low impact, you can go higher. You can pick your pace, but I want intentional movement. Not just this. Right in. Core is working the entire time in this workout. We're getting some more cardio based moves when we're up top. But your core is always working. Yes. 5, 4, 3, 2, breathe. Quick sip of water after that. Why not? All right, team, so one dumbbell. We're gonna do side step twist. I want the twist to be a little push with the weight. We're gonna keep it low impact. You can get low for the squat. Double side step push. When we take it to the hit, no weight. We're gonna twist it. All right, 45 seconds with, without the weight. Here we go. Double step push. Do you want to keep the weight but not do the press out? Just keep it right at the center of your body and get that rotational movement. Feel your core. If you can do a little push out. Not a. A jerky movement. We're still getting right. Good form. Feel those arms working. Think push, pull. But more than that, twist, right? Twist, push, pull, push, pull, and twist. 5, 4, 3, 2, 1. Felt my arms More than I thought. All right, here's your hit version. Straight arms, shuffle, twist, shuffle, twist. Whatever version of that works for you. Just get that torso rotation, arms out. Here we go. Shuffle. 30 seconds. It's a big shuffle step, twist. You can also keep it low impact. Turn the knees and the hips right? Yes, you can. Good news. We're almost done up top for this first circuit. Breathe. Five, four, three, two, one. Catch your breath. All right, last two. Up top. We're gonna get a slam. So think of a slam ball that we do here. Here's what we got. We're going over slam, over slam. We're gonna keep it low impact. Just little tap out, arms, legs, and core. Then when we take it to hit, we're gonna add a little jump, take it body weight. Let's bring it right here. You're going over your body. Slam, over your body, slam. Here we go. Breathe it. It's slow and controlled. I don't want anybody being reckless with the weights again. If you want to keep it body weight, that's essentially what we're going to do when we take it hit. But think about that core having to stabilize. 45 seconds. Right through here, huh? Tap out, over and twist. It's a little rainbow over your head, right? Kind of wishing I picked a lighter weight, but that's okay because it's keeping my heart rate up even though we're not jumping. 3, 2, 1. Set that weight down. All right, team, so imagine you're really getting that jump with it, and you're really slamming because we're just body weight, really. Slam down, slam down. Tap it out quicker. Here we go. So tap. Watch my feet. They're just tap. Tap right, tap left, then arms. Rainbow slam. So it's a jump slam. Yes. You can go quicker if you want, but don't lose the intensity on the slam as if you were slamming a medicine ball. You got a breather coming, so let's push it. 5, 4, 3, 2. And through the nose, out through the mouth. Catch your breath. We're going down to the mat. All right, team, we're down on the mat. Here's how it's going to work down here. We're gonna have a core move on our back. Then we're flipping it to a similar version of the move, but from a plank position. So think bicycle, cross climber. That's going to be our first one. So if you are not comfortable with that, you can do a bridge, you can do a bird dog on your knees or everything we do, you can keep it from a standing position. But join me down here. We got 45 seconds of your basic bicycle. Tilt the pelvis in, wrap that core. Feet up, hands up. Here we go. Slow and controlled. So especially when we have our 45 second version, I really want you to take your time. Think about that deep core engagement. Tilting the hips towards the ribs, tacking those ribs down, pulling those hips towards each other and getting that rotation. A lot of rotational work in this workout today, right? Because we need it in life. We're rotating all the time in our everyday movement. Again, you can also do a version of a bridge if that is better for you. Let's go. 5, 4, 3, 4, 2, 1. Hug those knees in. All right, so now we got 30 second hit. If you want, you can tap it back or take a bird dog. Otherwise, cross climber, cross climber, tap it or run it, it's up to you. But zip up that core. Here we go. 30 seconds right here. You don't have to go out. Remember what I always say with climbers. I would much rather you have a slower pace, but drive the knees in further than to be back here or up here, but going faster. I want a good, strong plank position. Knees across. Yes. 5, 4, 3, 2. Stretch it back. And breathe. All right, team, we call this Snow angel, right? You're gonna see it in some later holiday hit. I want you to think you're out like a jumping jack. Up, in and down. Lift up, squeeze in, take it down. Tilt that pelvis in. If that's not right for you, you can just do the upper body, upper body, one leg. Or again, you can do a bridge with those arms. Let's get it done. Here we go. Up, squeeze in, take it out, drop it down. Up, in, out and down. I want you to think about that deep core. If you're arching, then I want you to take it up higher, lift in, and don't go all the way down. You can have your feet here. As you lift, pull the belly button to spine up. You don't have to lift from the floor. If you are, I want you to really use that deep core, right? Not arching the back. Tilt it in. As you're pulling it in, squeeze in those inner thighs. Push out with the Outer up. Yes. And relax. Core burn. How about a plank jack? I think so. So let's take it right here. Let's stay on elbows, if we can. If you need to tap it from your toes, tap it. Otherwise, here we go. So tap with the toes, or if you need to be on the knees, tap out. Tap out. That works, too. Again, hips in alignment. Tilt the pelvis. You can also take this standing. Whatever is best for you. But I want you to stay lifted. I know it's burning. I feel it, too. Good news. This is it for this circuit burn. 5, 4, 3, 2, 1. Catch your breath. All right, team, come up slowly. On to your feet. That's all. We got longer circuits up top, shorter down on the mat. Because that is a lot of core burn and a lot of heart rate, right? All right, tap it out. Join me up top. Who is feeling the burn? I know that I am. All right, team. So one dumbbell again, heavy to medium. I'm actually going to be using those fives in just a minute. We're gonna go side lunge. Twist. So I'm gonna go twist. Bring it up. Twist. Bring it up. Slow and controlled. If you want to go no weight, you can here. Then we're going to take it to a skater twist. No dumbbell. We'll just twist with our upper body. So weight, side lunge, skater twist. Here we go. Bring it up, bring it up. I'm gonna keep it close to my body, down to the hip. If you want an extra challenge, it's optional. You can go halo, right? Only if you feel comfortable with the halo around the head. We're getting upper body with that, but we got some upper body coming. So this standing round, we're going to get a little more upper and a little more lower right through here. 15 seconds. Side lunge here. With or without the twist? With or without the halo? We got five, four, three, two, one. All right, no, wait. We've got a skater. So you can tap behind or you can jump it. Twist, twist. Here to here. Again, A lot of rotational movement, but you can do it. 30 seconds and here. Breathe. Side to side, low impact. You're just here. Yes, yes. Breathe. Keep it going. Feeling my microphone all over the place. We got five, four, three, two, and one. All right, baby, weights or no weights, I don't want anybody going super heavy on this one. But watch me here. Let's get some upper body. We're here. Upper. We've got uppercuts, weighted, slow and control. With or without some light weights. Here we go. 45 seconds. Up, up. So rotational movement again. Having to counterbalance the weight is going to get your core working, right? Yes, yes. Right through here. Boom. Yes, you can. I know. I'm feeling those arms, too. I want you to think biceps and shoulders, but also the back. Squeeze. Squeeze as you pull that elbow. And squeeze in your back. Light. Starting to feel like too much. Turn them up like this or drop the weights. 5, 4, 3, 2, and 1. Set those weights down. Stretch it back. All right, we're keeping our punches, but we're going to add some quick feet. So upper, I want you to roll them. Quick feed here or quick feet. March. 30 seconds. Hit right here. So if you need a second, if it feels better for you just to march your feet like this, or if you want to just do the quick feet, you do you. This is your workout. What do you need? Do you want more of that upper and that core? Take it here. You want more of that quick feet? Yes. Let's get it done. Breathe. 5, 4, 3, 2, 1. And relax. All right, team, so obliques, one, medium to heavy weights. We're gonna go PAA squat, side knee. PAA squat, side knee. 45 seconds, with or without your weights. Here we go. Down. Obliques, pull it into the side. Lower body, cardio and core. Also upper body, right? Are we feeling those arms, too? Remember, you can also take it. And breathe. And breathe. Yes. Breathe. Domino. Think about those side abs. Instead of rotation, we're going lateral flexion, right? Keep it going. Yes. Five, four, three, two, one. Set that weight down. All right, team, two rounds of 30. Let's finish it out strong because then we are on the mat. We're right here. Push into this leg. Side, side. You know it. You love it. If you want to balance, balance. 30 seconds here or here. You can add that little jump if you want. Remember that knee drive here. This is just the side version of it. Let's get it done. 30 seconds. Here we go. One side. Whatever you need to do. Again. Arms like this. We were here before. Take them here. Side, side, little jump if you want. Breathe. 10 seconds. You can still have intensity with one arm. You can still have intensity. Going a little slower, you do you. 5, 4, 3, 2, 1. Last round. Up top. 30 seconds. Other side. Side, knee, whatever you got. Push into this leg. Little jump's gonna add a little lower body intensity. Strong with Those arms. Obliques. 3, 2, 1. 30. Intentional. Again. Whatever it is, I don't want going through the motions unless that's where you are today and you're just here I'm just glad you showed up. But if you can, how can you add more intention? Intention? Is it the squeeze? Is it higher, stronger arms? Is it core engagement? Is it adding that little jump for that leg? Whatever it is, keep it going. 5, 4, 3, 2. Quick sip of water, team, then meet me on the mat. Let's finish out with some core. All right, breathe, team. No more weights. You know the drill. Here's what we got. We're gonna double leg push. So we're here. I want you to lift the shoulders. If you can push into those legs. 3, 2, 1. Extend it out. If that is not right for you, I want you to have one foot down and alternate those legs. You can even extend it out, but you're gonna push. Leg is pushing against the hands. Hands are pushing against the legs. All of it is controlled right through here. 45 seconds. Here we go. 3, 2, 1. Extend it out. Long, deep core. Push against each other. So it's resistance fight, right? My legs are pushing to the hands. My hands are pushing to the it to the legs. Feel how that feels in that deep core. Tilt that pelvis. Wrap everything in. Even when you extend out, we're keeping it braced. Big exhale. Take it out. 3, 2, 1. Extend it out. 3, 2. 10 seconds. You got it. 3, 4, 2. Push. Last one. 3, 2, 1. Hug those knees in. All right, team, what is the plank version of that? Let's take it here. We're gonna bring those knees in. We're gonna take them out. We're gonna go side, take them out. Side, take them out. Join me for 30. In, out, huh? Trying to keep those hips low. If you need to walk them in, that's okay. Walk them to the side. But you're getting that. Tuck that contraction. And you're getting right and left. So jumping in, jump it out, Jump inside. Jump it out. Jump inside. Yes. 10 to go. I know you're probably feeling the hip flexors. Me, two, three, two, one. Stretch it back. All right, team, let's get ha a side plank lift. Here's what we got. 20 seconds each side. We're gonna do a little lift and down. Big stretch. 20 and 20. Then we're finishing it out right after that. So side plank lift on the knees, lift on the toes. Whatever is best for you. Big swoop of the arms. Let's get those obliques. Here we go. And down. 20 seconds. Reach and up again. You can be on that knee if you want. Take it up and down right through here. Two more. Last one. Swing through to that other Side. Let's finish strong right here, right now for 20. Big scoop. Take it down. Knee if you need it. Totally fine. I just want you to think about lifting through the obliques. Sweep of the arms all the way through. Controlled. This is your back to basics. Yes. Last one. And relax. Stretch it out, team. All right, so here is what we got. You're gonna take it to the side. Take it here. Run it for two. To the side here. Straighten mountain climber plank rotation. Let's finish strong. 30 seconds. Run it for two. Rotate. Two, one. Rotate in, out to the side. Finish it strong. And breathe. Yes, team, we got three, two, one. And relax. Stretch it back. Right through here. Push down on those shoulders. Reach those fingertips. Really try to release in your back. Right through here. You did it, team. Oh, man. So proud of you. Bring it up onto all fours. And I want you just to roll through. Cat, cow. And really think about what your core is doing in relation to your spine all the way. Nice work, team. Let's take it a little 90, 90 if that's comfortable for you. A little mermaid stretch through here. You can even come up, get a little hip stretch or stay here if you need to take this to the edge of a chair. That's okay, too. Again, hip stretch. Thank you so much for joining me today for this cardio core hit, if you can. You can open up the hips the other way. Stretch to the side, of course. Leave me a comment. Let me know. How do you feel? Did you like that format? We've had a lot during this month's challenge of doing 45 seconds. Back to basics. 30 second hit. A little bit longer break. I think that's been pretty fun. It's a good way to challenge yourself. It's a good way to have options to always stay with the back to basics or stay low impact. Pedal it here, but let me know. How did you feel? Slowly roll it up all the way through. Yes, leave me a comment. Like this video. And of course, don't forget to subscribe. When you subscribe, that helps me be able to keep making these. These free workouts for you. So please subscribe to the YouTube channel and make sure you download the Bodyfit by Amy app. It is a free download. There's tons of freebies on there for you. And that's also the new home of the Body Fit Athletic Club. So if you would like to join us there. If you're looking for more support, more guidance on your journey, you want to join us there. Nutrition, help, recipes, a supportive community from around the world office hours, live events, Q and A's, all of it. That is the place to be. So join us there. Let's take our hips to the back reach and let's roll through. Right through here. Cat Cow. Thank you so much for being here today. I hope you feel good. I hope you can take this energy throughout the rest of your day. High little taps, shake it out. Take a minute. Hands on your heart. Just to thank your body for showing up for you today. One big deep breath in. Hand out. You did it. That was your cardio core hit workout. Great job, everybody.