30 Minute Cardio Fire Burn Workout - BURN #12

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your cardio fire workout. This is day 12 of your burn challenge. In today's workout, we are going to get some heart pumping cardio, and we are going to be bringing the heat. Don't worry. We're gonna start back to basics, so I will give you low impact options, and then we're gonna progress as we go. We're gonna take it up to that fire round, but of course, you do what's best for you. Work to your level and listen to your body. We are just here to move together. You don't need any equipment for this workout, just some space to move. Are you ready? Let's do it. Okay, let's get started by warming up our bodies. Just move a march or a jog. Roll those shoulders. We're gonna keep the warm up short because we are gonna keep the workout short. So let's just get it done by getting the blood flowing through our bodies and getting some movement through what we're going to be working on today, we to keep almost all of it standing. There will be a couple of rounds when we get to that fire round where you can take it down, but it is optional, so I'll give you lots of options. Of course, like always, step it out right here. So cardio fire. We will start back to basics with a move, lower impact, lower intensity. I'll still give you options within that. And then follow right immediately following that, after a quick little break, we will take it to. Let's take it flat back down and round it up to the fire version of that room, that move. So a lot of times when we've done these fire workouts, if you've done them before, hold it here. Roll those shoulders. We take it. Cardio power fire. This time we're just keeping it too. We got our back to basics and then we got our fire. Walk them in right here. Round it up. Squat, hip roll right through here. So back to basics for 40 seconds, then followed by a fire round for 40 seconds. We're only gonna have a six moves we got right here, and we're going to take it two times through with all of that. Let's hinge it here. Hinge and up. So six moves where we do back to basics, then fire. 40 seconds. Second round, let's reach it up, reach it down, reach it up, reach it down. Second round. Walk it out into that Inchworm if you want. Otherwise, stay up top and walk it back a few just like that. Second round. We are gonna take it 30 seconds. Followed five. 15 seconds of rest. So a little bit quicker. We'll get through it pretty fast again because it's only six moves with two versions. One more right here. Hold it here. Press up into that down dog. If you want to keep it up top, that works too. One more right here, and then big step right here. So if you were standing, go ahead and step it in this position. Take that arm up. Drop that knee down. From here, you can keep it standing, too. And then reach under. Reach under. Step it through. Other side, Take it down. You can stay up top or drop it here. Walk that foot away. Drop that knee right through here. Top arm reach under and up. Step through. Round it up. Tap and reach across right here. All right, team, so we are gonna get it done again. 40 seconds of work, followed by 20 seconds of rest. Starting back to bas basics. Taking it to the fire. Sometimes that fire round will mean that we add a little impact. Higher impact. It will be higher intensity in some way. You always have the option to stay with the back to basics. If you want to keep it with whatever we did with round one, you stay right there. You do you remember what I always say? I want you to be where you are today. Challenge yourself, but in a way that's good for you. If you need to hit pause, if you need longer breaks, if you need to just tap it out, that is totally fine. You. The only thing I'm worried about today is keeping you moving in a way that is good for you. If you showed up today, you are already succeeding, so keep that in mind. All right, go ahead and shake everything out. Grab a quick sip if you need it. We're gonna start with just a side step for two. Cross the knee. Side step for two. Cross the knee. We're keeping it back to basics. We add that fire, we're gonna take it more of a shuffle and more of a power knee. All right, go ahead and get set up. Shoulders back. Core engaged. Side step, knee. Here we go. 40 seconds. Side, side, knee. One and two. You're gonna feel that heart rate get up either way. If it's too much to have your hands here, you can just keep it here. Knee. And if that knee is too much, you just keep a regular side step. You do you. I know it's tempting because it's cardio to go ahead and want to jump right in to the fire version. But don't worry, it's coming, and you're gonna like the high and low. This is a true hit workout, where we get A little lower, but still heart rate. And then we get a little higher. Last one and breathe. All right. See, you still feel that even though it was low impact. So of course, now we're taking it. 40 seconds shuffle. So it's a big double side step with a little shuffle. Step to it. Cross that knee, power it up. Let's try it. If you want to keep it back to basics, you can. In 3, 2, 1. 40 seconds, shuffle, shuffle. Use whatever space you've got. So if you're limited on space, you just keep it small. Shuffles. If you got more space, take it across again. You don't have to have the hands here. You can take them here. What we're doing, we're opening up the chest, right? We're getting the core engaged. We're getting that power. We're giving that knee somewhere to go. So you get that cross crunch, right? 10 seconds, huh? Shuffle. Any last one and breathe. Right? So you feel the difference? We keep it moving the whole time. Tap it out in between. When we get those 20 seconds in between, you can keep moving or you can get a real rest. Whatever is best for you. All right, we're taking a diagonal jack. Watch me. Out and out. It's your low impact jumping jack. Ready? Here we go. So diagonal, diagonal out. If that is confusing your brain, you just take it here, right here. You can just keep low impact jack right here. And again, you're welcome to take it to that high impact jack, but know that it's coming, right? We're here, we're here. So I'm alternating my body. I'm turning my hips, right? So we want that good hip mobility. We want those strong arms for upper body diagonal. Almost like you're just tapping it forward, tapping it forward. Three, two, one. And relax. So of course you know it's coming. We're gonna take it to your regular jumping jack. Again, if the diagonal is confusing, you just keep it regular jack or regular low impact jack if you can. Diagonal, diagonal. Up to you. 40 seconds in three, two, one. Here we go. You can bring that knee up, but it might get you a little confused like it just did for me, right? So tap, tap, tap. You can split the difference. You can keep low impact, but pick up your pace if you want. Yes, you can. Right again. Turn the hips, turn the hips. Tap it forward, tap it forward. Arms go with it. Low impact or hot. We got five, four, three, two, one. And breathe. Right again. That's that hip round that. Higher intensity and lower intensity. All right, team, so here's what we got. We're gonna cross into a little curtsy. You decide if you want to get low and get legs, and we're gonna punch it. Three, two, one. Step over. Same thing, other side. Here we go. Step, cross, behind. 3, 2, 1. Big step, cross behind. 3, 2, 1. If punching is not good for you, just reach it. That works too. I know. Sometimes we do kickboxing and people are like, oh, I hate kickboxing. It's just like. Just a punch, guys. Don't worry about it. Don't stress it. Three, two, one. All I want is that core engagement right here. And strong as we get low. Or keep it high in the curtsy. Down. 3, 2, 1. Step. 3, 2, 1. 3, 2, 1. Last one. All right, team, so here's what we got. We're of course, taking it to that speed skater. So little curtsy, curtsy. I want you to still get low with it, but now we're doing one punch. Punch, punch, punch. Or keep it with the three punch and low impact. Let's get it done. 40 seconds. Here we go. Still get low into it if you can. You're tapping behind, and it still is a strong punch. I don't want it all out there just like that. As we get into those hips, keep the core engaged. Keep it going. Halfway there. Yes, you can try to get low to keep that lower body working, but do what's best for you. Low impact, a little slower. Tap it or keep it here. We got three, two, one, and breathe. Right? All right, team, catch breath. Watch me. Here we're going. Drive that knee up, walk it back for two. Drive that knee up, walk it back for two. I really want with the core power up with the arms, and then step, step, step. Ready? Here we go. Step, knee, walk, walk. Step, knee, walk, walk. Don't let your brain get in the way. I know for a lot of you, if you're old school like me, this is gonna feel like step class, right? Step, knee, walk, step, knee. If your brain doesn't like that, think standing Mountain climber. That works too. With or without a little hop. We're gonna add more of a knee drive in the fire round. But if we can't diagonal. Lots of diagonal work today on purpose to get our brains working as well. Step, knee. Three, two, one, and breathe. All right, team, so you know what's coming. Jump, shuffle, jump, shuffle. You can step it back quick, or you can just do jump, knee, walk, walk, just like you did. 40 seconds. Ready? Here we go. Step, jump, drive that knee up. What I really want you to think about is this move, right. Power. Get that knee towards your chest. Engage that core power with those arms. We get power along with the higher heart rate. Keep it going. Step, shuffle, shuffle. Yes. Breathe. 10 seconds. Get a little breather in that. In between. Right? 3, 2, 1. Catch your breath. All right, working our way down this list. Here we go, team. All right, so we got side lunge, tap it in transverse, side lunge again. Lots of diagonal today. Side transverse. If you want. Drive that knee up, but we're keeping it low impact. Here we go. Side lunge, tap transverse. Side lunge, transverse. Yes. If your brain or your knees don't like that, you just keep it side lunge to side lunge. You can even just tap out, moving laterally, hip to hip, but keep that core engaged. Again if you can get those arms moving with it. Keep it moving right and left. Side transverse. Breathe. And up, Side and up. Yes. Last one. Hot time. Catch your breath. Of course. Now let's add a little jump knee. Side knee. Again. Don't overthink it. I know we got to go right and left, but we got to go two versions. If you want to just go side lunge, knee. Side lunge knee. That works too. Let's get it done. 40 seconds. Down, down. Almost lost my balance. Breathe. Step. I know the hardest thing is switching the legs in between. Don't worry. Round two, we're gonna go side to side. We're gonna go right and left. Yes. Here, up here. Yes, you can here and here. Three, two, one. Catch your breath. My brain is tired. Right. All right, team, this one is super simple, right? Last one of the round, we're going shuffle, shuffle, shuffle, touch. I want you to go low impact shuffle. Just side, little steps, touch to the ground. Ready? Here we go. Shuffle, touch, shuffle, touch. Yes. Breathe. Get low into it, and try to get low in the hips and not in the back. Right. Get low in those hips. I know already feels like our fire round, but don't worry, we're gonna add on to be the last one. Here we go. Shuffle, shuffle, shuffle. Yes, we got it. And breathe. Breathe. Yes. And catch your breath. My brain was going, fire. All right, so quicker, like I just did. Quick, quick, quick. Fire. If you want burpee or pop back, take it here. Shuffle, shuffle, shuffle. You can also just do pop it back here or just your touch. Let's get it done, because then we get a longer breather before round two, which is short. Ready? Here we go. Shuffle. Pop it back, pop it in, shuffle. Fire. Pop it in shuffle. Remember, if that's not your jam. Just touch it down. Shuffle, shuffle, touch. You can keep it low impact, right? Quick feet or higher and touch up to you. Pop back or burpee. Shuffle, shuffle, shuffle. Breathe. I know I have a hard time getting up out of that burpee, too. I'm gonna pop it back. Shuffle, shuffle, shuffle. And breathe. Last one. Catch your breath. All right, team. All right. Quick sip of water. Here's what we got, team. We got a little bit more of a breather. So I just want you to tap it out, catch your breath. We are over halfway there, right? Because I told you we'll do it all again, but this one's shorter. 30 seconds, only 15 seconds in between. When we get to those knee drives, we're gonna split our time, right? 15, 15, 15, 15. It's gonna move quickly. Keep tapping it out, right? I just want you to take it here side to side or get that real breather. You got about 30 seconds. All right, so we're gonna go through it all again. We got 30 seconds, low impact, side knee. 30 seconds, shuffle side knee. We got our diagonal jack. 30 seconds, we get our jump jack. We got our skater punch for three. Skater punch. We got our knee cross. 15 seconds. 15 seconds. We're just going to take it here, right? It's gonna be quick. Same thing here, right? 15, 15, and then that last shuffle. Are you with me? It's gonna go so fast. Let's get it done. Starting with that shuffle side knee. 30 seconds. Here we go. Double step knee. This is your low impact. I know you're coming in strong with energy, but remember, we got that fire round, and we only got 15 seconds in between. That's what's gonna go fast about this. Shorter intervals, but shorter rest. Yes, you can. Low and up. Remember, open up that chest with those arms behind the head. Cross it strong for core. 5, 4, 3, 2. Breathe for 15. All right, guys, it's quick double shuffle. So big shuffle, big steps, not your quick feet till the end. Cross it strong. 30 seconds to go in three. Into shuffle knee. Here we go. Big shuffle knee, big shuffle again. You can keep it low impact. You're still gonna get that power on the end. You can add that shuffle and breathe. Arms can be down if you need them. 10 seconds to go. Name of the game is moving and safety. Great. 5, 4, 3, 2. 15 seconds only to breathe. Guys, we got that diagonal jack, so you're probably going to want to keep it low impact. Remember, tap, tap. Arms, arms. You can keep it regular if you don't Want to mess with the diagonal? Here we go. 30 again. You gotta think of this back to basics interval as another active rest, right? Because then when we get to that power round, we really want to go for it, but we still only have 15 seconds in between. Breathe Again. Too much for your brain. Just tap it out. Tap it out. I'm trying to add a lot of extra diagonal for those hips for that mobility, but I know sometimes it's too much. Three, two, one. Breathe. All right, so let's take it with that hijack if you want to get fancy with it. Forward, forward, back, back. Don't overthink it. Just do those jacks. Whatever works for you. 30 seconds. Here we go. Yes. You can keep it moving. Forward, forward, back, back, forward. Yes. It's like you're making the next or just here. That works too. Low impact either way. Microphone. 10 seconds. 3, 2, 1. And breathe for 15. All right, team. Step cross, 3, 2, 1. Step cross, 3, 2', 1. Strong punches low in the curtsy. Ready? 30 seconds. Here we go. Step, cross, low. Punch it strong. Punch it strong. Just because we're low impact back to basics, does not mean that we take the power out. Right? And again. If you want more legs, get down there. Right. If you want more core, twist, twist, twist. Five seconds. Three, two, one. Yes. Breathe. All right, Skater, punch. Skater, strong punch. Skater, strong punch. If you just want to reach it it, you can do that too. Let's get 30 seconds strong. Earn that rest. Breathe. Ready? Here we go. 30. Yes. Keep it moving. Again. You can slow it down. You can keep that intensity with a hop, but slower. You can keep the low impact, but strong punch and faster. So many ways to up your intensity. Do what is best for you. Where you want to keep moving for just a few more minutes with me. 3, 2, 1. And that's literally it all it is, guys. We got three more moves, two versions, 30 seconds each. That is three more minutes. Can you move with me with intention for three more minutes? Here we go. We're going to knee, tap, knee, all in one side. 15 seconds. Join me if you haven't already. Low impact, right here. Knee tap back, knee tap, back. Power. Yes. Other side. Right here. I told you, this time, don't overthink it. Me step back. Knee, tap, back. Remember, you can just to standing climber, right? Keep it going. Last. Three, two, one. Catch your breath. All right, let's give ourselves a couple extra seconds here. Watch me. We got 15 seconds each, so just tap it back if you want to make it that lunge you can like that sprinter's lunge. We'll get 15 seconds, right? 15 seconds. 15 seconds left. Just power up on one knee. Don't worry about the step back at all. Let's get the power. 15. 15. Ready. Here we go. Tap it up. You can get the power with no jump. You can add that jump. You can even lunge it down. Whatever you got. I want it all because we are so close to the end. Other side. Here we go. Breathe. Take off. 15. Remember, you can still get the power without the jump, without the impact. You can still get low with either breathe. 5, 4, 3, 2, and 1. All right, team. Transverse, Side. Here's what we got. We're doing the same thing. 15. 15. Transverse. Knee transfer. Or sorry. Side transverse. Here, here, here. Then we'll do low impact, other side. Then we'll do high impact. 15. All right, when we go to high impact, we're just gonna take it with one. Ready? Here we go. 15. Down. Knee. Stay on the same side. Low knee, Transverse. So we get side lunge. Diagonal. Yes. Side, diagonal. Last one. Other side. Here we go. Side. Drive it up. Diagonal. Watch my front foot. If it's okay with your knee, just pivot right here. Drive it up. Side. You need to pick that foot up. You can. Yes. And breathe. All right, team, I know it didn't give you a breather. All right, here's what we got. Side me. We're going all on the side lunge. Forget the transverse. We're done with diagonals. Side lunge for 15. Side lunge for 15. Let's get it done. Let's get it done. Strong. Power up with that knee. Low into the hip. Breathe into it for 3, 2. 15 seconds. Low, high, down. So it's sort of the opposite of that knee we just did, where you have to get the power from both sides, transfer the weight, then push off that stationary leg as well. Transfer. Last one. Ready? Other side. Here we go. Down. Breathe. Fire. Yes. Down, up. We got three, two, one. This is it, team. All right, we got our shuffle baby steps. Touch it down for 30. Then we got shuffle steps, touch down, or burpee, pop back, whatever you got. We got 30 and 30. 15 seconds in between. Then that is it. We are cooling it down. No bonus, I promise. Zip up that core, catch your breath. Here we go. Shuffle, shuffle, shuffle, touch, touch. Shuffle, shuffle, shuffle, low impact, shuffle. Quick feet. If that feels like too much for your feet, just do double steps. That works too. And actually try to touch it down again. Not just here. We're trying to get low in the hips. Shuffle, shuffle, touch, shuffle, shuffle. Five, four, three, two. Breathe for 15. This is it. Let's get it done. Whatever you got. Shuffle, touch down, or shuffle, pop back, or shuffle, full burpee. Stay with me. 30 seconds lasting. Here we go. Shuffle, pop it back, or burpee or shuffle. Just touch it down and up. You got this? Yes. 15 seconds to go. Almost got my weights there. Breathe, pop it back. We got 5, 4, 3, 2, 1. I can feel myself getting a little sloppy there at the end. That is where we gotta slow it down. It's not always about speed, team. In fact, it's often not about speed. Tap it out. Quality over quantity. Form over speed. You really want the quality of the movement. That is where we get the most out of getting your heart rate up. You keep tapping it out. Shake up those arms, taking big circles. Think about a team. Look at the difference between as fast as I can with my jacks, and what do you think is getting more muscle burn more calorie burn more heart rate, more endurance, more strength. The second one with intention. So remember that. I don't care if you get 20 or two, as long as they're good form. All right, let's get a little hamstring stretch right here. Hips to the back. So I have lots of strength workouts with fire in the title if you want to check them out. We do similar format where we start back to basics. We add some power, we add some intensity. Sometimes it's adding that with weights, sometimes it's adding with impact. But again, you always have the option to stay back to basics. I like doing workouts like that because I always want to give you a lot of options. Be where you are today means so many things. It means where you are in your journey. It means where you are literally today. You may not be feeling it. Maybe you didn't get a good night's sleep. Maybe you didn't even eat enough. Maybe you're getting over an injury or an illness, but you still want to get some moving in, whatever it is. Maybe you're going through a tough time. Moving is always a good idea, right? So if that means that you move a little bit differently today than you did yesterday or you might tomorrow, that is okay. Just keep showing up, show up, keep moving. Be where you are today. Those. Those are my mottos. I want you to hit those goals. I want you to get stronger. I want you to get more endurance, more stamina. Whatever your health and fitness goals might be, I want you to reach them, but I want it to be sustainable and in a way that keeps you coming back. Right? Standing cat, cow. I know. Roll through that back. We didn't do a lot with the back, but all those diagonals, all of that hip work, you want to get it done. Little rolls through here, one side and then the other and then round it up. Rolls through the hips. Of course. Don't forget to like this video and subscribe when you subscribe, that helps me keep making these workouts for you. Of course, share the videos, tell your friends, spread the Body Fit love, and of course, make sure that you turn on those notifications. So you always need know when new workouts are coming up, when I have live workouts, when I have new challenges. And speaking of challenges, join us over in the Bodyfit Athletic Club. All the information is below. Would love to have you join us. If you're looking for more guidance, support and information on your journey, it's with me, Vivian, our Body Fit dietitian and a amazing group of bodyfitters from around the world. So check us out. So make sure you're on my email list. You get your workout calendars free weekly and monthly, monthly, as well as links early. All of it is right there. Also, information on any of this equipment if you're looking for it. Thank you so much for being here today. Let's get one big deep breath in and out. You did it. That was your cardio Fire workouts. Great job everybody.