30 Minute Cardio & Mobility Combo Workout - Holiday HIIT Day 22

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your cardio and mobility combo workout. So just like the name suggests, we're gonna have some intervals of cardio, followed by some intervals of mobility and then an interval where we combine them. So of course, I'm going to give you lots of different options, both high impact and low impact. And I'm going to encourage you to work to your fitness level. You don't need any equipment, just some space to move. Are you ready? Let's do it. Let's go ahead and just start moving our body just to get blood flowing and muscles warm. Because this workout has a lot of mobility built in, we do not need to get a super intense warm up or a super lengthy warm up. Right? But we are just going to get the blood flowing, get everything moving. We can do some arm circles, make them a little bit bigger, and then we'll jump right in. We're also going to keep this workout pretty short today. I'm hopeful that this can be one that you could grab on a day that you need a little bit of energy, but also some mobility. And of course, we'll get that cardio in as well. Let's take those arms, big swing across right through here. Now, I'm doing this barefoot, but I am going to let you know right now if you want to have your shoes on for this, your sneakers, your trainers, you absolutely can. A lot of the cardio intervals are going to give you options to go high impact. Sometimes when we do cardio mobility, we keep it pretty. Let's hinge it right here, low impact. But I'm going to give you high impact options today. So if you want to grab those shoes, you certainly can. If, especially if you're someone who wants to do something like jumping jacks or things that maybe don't feel as good on your feet or your joints in bare feet. If you're comfortable in bare feet, it's absolutely fine to be working out with no shoes. As long as your feet and your joints and your body feels good doing that. I get that question a lot because I know a lot of you work out at home or maybe you're working out on carpet or on a mat and you feel fine barefoot, totally fine. If it works for your body, it's actually good for us to do some things. Let's take it right here, a little tap backs, some things barefoot. That's why I encourage especially your straight up mobility, your yoga, your Pilates, so we can strengthen everything in our feet without the Extra support. But when it comes to higher impact, I know some of us really like to have that support. All right, so here's what we got, team. We're going to reach it. Over here we have a 40 second interval of a cardio. And again, I'll give you both high and low impact options. Low impact jumping jack, high impact lumping jumping jack. Reach it down right here. Just open up those hips. Then we will have a mobility that is similar. And then. And that will also be 40 seconds. Let's roll those hips and then we're gonna take it to a combo move. So that's going to be combining that cardio and the mobility. Sometimes it will be four and four or little stretch and then burst of cardio. I'll talk you through it. That's going to be a full 60 seconds. So I think you're gonna like it, but I'm gonna give you lots of options. You know, I will always say, be where you are today. You do you. So if you need to keep it just the mobility or you want more of just the cardio, maybe that's what you're feeling today, then I want you to go for it. We're gonna start just with your basic jumping jack. So either low impact here or high impact here. Join me for 40 seconds. Here we go. Nice and light on those feet. Either way, I know 40 seconds might feel long for a super high impact move, but remember, you don't have to go super fast. It's not as fast as we can go. We want intentional movement. And again, you can get high intensity without high impact. That is something that I'm going to remind you of throughout this workout, something I'm super passionate about, that maybe your knees don't feel like jumping or your body doesn't want to jump today, you can still get that high intensity interval. So totally fine to be here. We got three, two, one. Catch your breath. All right, team, so in these 20 seconds in between, especially after our hit rounds and our combo rounds, I want you to really use that time to catch your breath. Here's what we got. We're gonna take it to just a reach across. So step out and reach. Kind of like we always do in those warm ups, except I really want you to think about opening up the hips and reaching across your body. Nice and slow. Here we go. Reach. 40 seconds mobility. So it's gonna feel like a true hit workout in the sense that we do have those highs and lows. But again, if you want to take it up, if you want to pick up your pace on this. You can, but I really want you to not discount the mobility, right? So even if you're going here and you're getting a little more cardio, I still want you to reach. Get the stretch, get the stretch. And if you want, you can reach it down, low, low, up to you, right? That heart rate's still staying up. I know. I feel it too. 5, 4, 3, 2, and 1. All right, team, so we got 60 seconds here. It's a combo move. We're gonna go four jacks and then four reach across. You pick your pace. You can take them slow, you can take them fast. Whatever you need for you, but let's get it done. 60 seconds. 3, 2, 1. Low impact or high with those jacks, right? And then take it across. 4, 3, 2, up. Nice and light on those toes. Soft knees stretch make them different. Really get that burst of cardio, right, whether you're low impact or high, and really get that stretch, that mobility. Open up the hips, reach across your body. Remember, low impact is fine. Do you need to switch to that? We're just past that halfway point. You can still differentiate, right? You can go high intensity without the impact, and then stretch, mobility, mobility. Yes, you can. 15 seconds, finish strong. Reach, reach. Remember, you can reach down to last. 5, 4, 3, 2, and breathe. Now, after this, we get a little bit longer, grab a quick sip of water, and then we're going into our next move. All right, team, so we got our side lunge. Here's what we got. We're going sideline shuffle. You know this one. Get low, shuffle high. You don't have to get low if you're not feeling that today, but we're gonna go for it. So side shuffle through, step through, or jump through. Up to you. Catch that breath. 40 seconds. Here we go. Side lunge, reach through, side lunge, reach through. So little shuffle step, if you want it to add that little cardio burst, right? You probably know where this one is going. We're gonna get a nice good stretch with the side lunge. Then we put them together, right? If you're not feeling that getting that low, maybe your legs are hurting from yesterday, you don't have to get as low. And again, you don't have to jump. You can just power through with a big step. So a lot of these moves are going to feel like cardio and mobility, right? Or cardio mobility. 5, 4, 3, 2, 1. Catch your breath. All right, team, so here's what we got here. We got mobility. We're just going to shift Our weight side to side. If you want to add a little rotation with it or reach up, you can. You can hang out in that as long as you want. I'll give you some options. Let's let that heart rate come down. Mobility. Here we go. To the side, to the side. You can take it here again, if you want to reach up, get a little bit of that rotation right through here. Reach. And here. Yes, team. Also, in case I didn't mention it, so no repeat workout, right? Reach. Once we get our regular and then our combo, then we're moving on. That's how we're gonna keep it short. 5, 4, 3, 2, 1. All right, team, this is what this looks like. We've got 60 seconds. We're gonna go three, two, one. Big shuffle. Three, two, one, big shuffle, whatever that is for you, whether that's the jump or some power up at the top. 60 seconds. Here we go. 3, 2. Lean into that stretch. Power it up. So really lean into it and then lean into it mentally as well. Right, where we really use this time to open up the hips. Bend power. Yes. Heart rate's going to get up either way, so let's keep it going. And reach. Yes. And ha. Remember, if at any point you want to take it just your cardio or you want to take it just your mobility or you want to take that impact out, you can big step power. We got 10 seconds to go. I'm feeling open in those hips. I don't know about you. Yes, And a little bit of back as well. 3, 2, 1. Power. Again. Grab a sip of water. Right? So the nice thing is we have two longer circuits, but these little mini circuits. Move, move. Combo, Right? Catch your breath. All right, team, now we have an option. If you want to take it down to the mat. We're going to do a mountain climber. We're going to do a down dog pedal. If you want your mountain climber, you can keep it standing or elevated, but either way, join me. You can also walk it in instead of jumping it. But we're here. Here we go. Join me. So you can tap it in or you're running it more like that cardio mountain climber. But remember, we're also getting our core engaged. So you're not just going as fast as you can here, Right? Remember, we're powering those knees in. You need a little stretch break. Take a little stretch break. If you need to take it standing, take it standing. It's only 40 seconds. Here we go. Drive the knees into your chest. You can pick up that pace. But again, you're gonna feel the cardio. I would much rather you stay lifted in the core. We got five, four, three, two, one. Stretch it back. All right, team, here's what we got. It's your down dog. If down dog is not right for you, you can go child's pose, little stretch, and then bring it up. But if you can, we're gonna go down dog. Pedal those heels for four. You can either drop to your knees, or you can go into the plank. In three, two, one. Here we go. So push up, down dog, four petals. And then I actually want to encourage you to use the knees. Right? Pop it up. Because this is our mobility. Not only gives our core a little break, because we know we got that 60 seconds coming, but gives our wrist a little break. Right? So essentially, you're here. Pedal, lift those hips to the ceiling. Press the heels down slowly lower. Risk it up from there. 10 seconds. Remember, you can just do a child's pose, too, if you want. Yes. And here, stretch it back. Rest your wrist. All right, team, we're putting them together. So if you're going low impact, we're gonna go bird dog for two, and then child's pose or down dog if you're here with me, we're gonna run it for four. Down dog pedal for four. Back to plank. 60 seconds. Rest those wrists. Let's do it. Here we go. 4, 3, 2, 1. Pedal it up. Stretch. 4. Lean into those heels, Take the pressure off the wrist, bring it back, run it. 4, 3, 2. If you need a breather from the down dog or from your wrist, remember, you can also take it to that child's pose. Stretch it back. If you're modifying all together, we're gonna go bird dog right, bird dog left, and child's pose again. This workout is what you needed to be be where you are today. You do you. I get it. I know sometimes we want more cardio instead. Sometimes you're thinking, I really just need more mobility in my life today. I'm going to get it done. Here we go, team. Finish it out. I know those arms are feeling it. Breathe. Three, two, one. Stretch it back. Yes, team. All right, let's take a little bit longer of a breather. This is the end of circuit one. Circuit two, we're going to get it done. Roll those wrists. You can get a little stretch through the hip flexors, through the hamstrings. Adjust that ponytail if you need to, and then, of course, grab some water. So circuit two, same idea, Right? We're gonna get it we're gonna start with some basic hamstring curls, then some little heel taps. Then we're gonna put them together. So starting simple. Then we'll have some other things where we engage the core a little bit on the mat. But of course, you can keep it sanding or you can turn it into more mobility down on the ground. So your first round, we're gonna get those hamstring curls here, either arms low or high. Either low impact, or you can add that little jump. Our mobility is that little inner thigh. Now those little heel taps. All right, we're gonna get them both after that, but let's start with those hammies. Here we go. Pull them up, pull them up so you know this move. If you're still recovering, keep it low impact. If you want a little more of that opener for your chest, you want to get that heart rate up a little more, you can add that jump or take it high up to you. I love hamstring curls. One, because you do get so much mobility, but also because it reminds me of those very first few years, many years that I taught fitness classes. Right. And everything was, yes, it's a good move that you can take it a lot of different ways. 10 seconds. Bring it up. With or without the jump you do, you. Three, two, one. Shake it out. All right, team, so we're taking it here. Heel taps. What I want from this is big circle of the arms. So we get chest opener, we get shoulder mobility. And then lifting this way instead of opening up the hip here, Opening up the hip here. All right? You take it as slow as you need to. If you can't get it all the way the way up, just tap it in front. Let's do it. Take your time. Really reach. Really reach again. Maybe you're in a cardio move. You want to pick up your pace, but that doesn't mean that we shorten our range of motion and we take the mobility out. Thinking opening up to the back, reach and reach. So we get shoulders, we get chest, we get inner thighs, we get hips, we get back. Remember, anytime that we're opening up those hips, we're also helping to release that low back. Ten seconds, right through here. Core stays engaged. Right here, we got three, two, one. All right, team, so 60 seconds. Let's put it together right now. So we got four, three, two, one. Four, three, two, one. Whatever pacing you need, if you want to take it slower or faster or one fast, one slow up to you. 60 seconds, here we go. We got four hamstring curls, your pace. We got four little heel taps. Your mobility. Here we go. Four, three, two. Whatever way you're doing it, you've got the little jump. Arms high or low. We're going to make them different, right? Add big reach opener, and then even if you're low impact, add that intensity, right? And reach. And reach. Yes. Team. Feels like we want to keep going with each right? That's the hard part about this. That is where we're getting, especially a crossbody move like this. We're getting both sides of our brain working. If you're ever stumped at work, taking a test, whatever it is, you need to get that brain working and also get the energy. Think cross body moves. Right? Opposite arm, opposite leg. We do a lot of that. 4, 3, 2, 1. And breathe. All right, team, here's my favorite. Catch your breath. We're going to take it to an inchworm. You know this. We're going to hinge. We're going to walk it out nice, slow and controlled. And we're going to walk it back. Actually, that's our second one. We're going to take it to a popup first. So either you got a squat, that's your low impact, or your popup is here, and then all the way up. Your cardio is first. Let's get that done. Squat, pop it up. Or just your second squat core engage. Then we'll get our inchworm with our mobility. 3, 2, 1. Squat it down. Pop it back, pop it up and bring it up. You really don't have to think full burpee. You can just take it back, take it in. And remember, you can also just walk it back if you're not going all the way back. Just take it here, bring it up. You could even add little toes or knees up to you. Either way, this squat is your cardio. I know. We're getting the mobility and the hips working, too. And those legs working. Bring it up, take it down. Not full burpee, unless you want it to be. Breathe. 5, 4, 3, 2, and breathe. I think in my brain, I had that inchworm first because our inchworm also feels like cardio, right? All right, so two options. Your inchworm that I was just showing you, hinge, walk out. Out either to that plank, or you can also walk it out to your knees and then walk it back. If that doesn't feel right for you, you just hinge it and bring it up. Let's do it. 40 seconds. Walk it out. It's mobility, so really take your time. Feel that stretch. Feel that work. All the way down your spine, into those hamstrings, into those glutes opening up through the back. Obviously, your core gets engaged as well. That's why we love this as a warm up. Remember, if you're not going all the way down, you can just do the hinge and then roll it up. Big opener here, but if you can, we got five seconds. Walk it out and walk it back. There we go, team. All right, let's put them together for 60 seconds. Here's what we got. Inch for an inchworm it out and pop it up. It's going to look like this. Inchworm. Take it nice and slow, then pop it up, show your hands, pop it back, then walk it back. So you get slow at the beginning, slow at the end. If you want to walk it up, walk it back. That works too. If you're staying up top. Just do your hinge, bring it up, squat it down and bring it up. Hinge to squat. We know that from a warm up, too. All right, so Inchworm, pop up, pop back, or hinge to squat. Let's do it. 3, 2, 1. 60 seconds. Take your time on that, Inchworm. Find your power, Bring it up, find your power, walk it back. You're gonna get cardio either way, so you do not need to rush this. I know sometimes we see people inchworm out really fast. I'd rather you really get the mobility out of it. Walk it up if you want. Walk it back. Whatever you need. Yes. Team, we're already halfway there. Find that core, legs. It's all a stretch. It's all cardio. I swear, I feel like I have my shoes on. Right, we're here. Walk it up or pop it up. Walk it back or pop it back. Yes. Remember, if you're just doing your hinge, bring it up, squat it down, bring it up. We got five seconds. Can you get one more? Take it back. That's it, team. All right, we got two more. We'll make them quick. Here we go, team. So we're gonna do alternating lunges to the back. Now, I'm gonna give you an option. You can just keep it. You're alternating lunge, or you can do tap, tap, lunge, tap, tap, lunge, lunge. Then we got our world's greatest stretch. All right, you're gonna like it, so catch your breath. Water if you need it. Let's get this one done. Let's finish it out. Tap, tap, lunge. Or just alternating lunges. Here we go. Tap, tap, lunge. Tap, tap, lunge. Tap, tap, lunge. Yes. Team. Or just your alternating lunges, whatever that is for you. Maybe it's your tap back. Right, we're here. Tap back, tap back. Or tap, tap, lunge. Yes. Ten seconds to go. I know that's a burner, too. So if you're not feeling that, find what feels good. 3, 2, 1. All right, see, we got world's greatest stretch. So if you want to keep it up top, we're gonna take it back. Low lunge, reach it up, take it through, step it back. You can step up. If you want to take it to the plank, that's an option, too. Whatever your legs need in this moment. World's greatest stretch. Here we go. Lunge it back, take it here. Big stretch up. Can rotate through. Step it in, round it up. Now, if your legs are not feeling that and you want to get a little more core, you can step it back to that high plank or right here, or step it back to your knees. It's up to you. Reach and here. Knee can be down or up. What do you need in this moment? Take it here. Down, reach, and up. Stretch it back. All right, team, you can probably guess what this looks like. Alternate your lunge. Get that world's greatest stretch at the bottom. Or tap, tap, lunge. Find your balance, reach it up, step it in. If you don't do the tap, tap, just tap it back or lunge it back. Whatever works for you. We got 60 seconds. Let's make it good. In three, two, one. Tap, tap, lunge. Take it down. World's greatest stretch. Back, up, reach. Yes, team. Remember, that can be low impact, too. Right through here. Yes. Or tap, tap, lunge it back, drop it down. Boom. I know. I feel it, too. Maybe it's just your regular lunge back. You're still gonna get the cardio with that. World's greatest stretch. My legs are feeling it, y'. All. I don't know if that's just me. Maybe not. But obviously I switched to just world's greatest stretch, so feel free to be there with me. Or 1, 2, 3, big reach. Bring it up. 1, 2, 3, 5, 4, 3, 2, 1. Catch your breath, team. All right, we got one more. It's down on the mat. If you don't want to be down on the mat, we're gonna take it. Reach out, reach out, or rotate and rotate so it's a plank rotation. Here's what we got, team. Your heart rate should stay up. You're gonna go here, back to center. You're gonna go here. Then we're gonna get child's pose right here to cat cow. All the way through, through. Then we'll put them together. It's going to be a good one to end on. Let's make it good. So t, rotation, plank, either from your knees or your toes or standing. 40 seconds. Zip it up. 3, 2, 1. Rotate it here, back to center. Rotate it here, back to center. If you're feeling spicy, you could add a little push up, but you don't have to. Heart rate should get up either way. Remember, you can also be on your knees. You'll still get that core. You'll still get the heart rate up. Reach it up. Take it down. I know. Take it up. And here. 10 seconds. Reach and here. Reach. 3, 2, 1. Relax it back. Stretch those hands. All right, team, so we're staying down again. If you want to take this standing cat cow, you can. If you want to stay on the mat with me, we get child's pose. Big stretch. Get what you need out of it. Bring it up. Roll through. Cat cow. All right, team, this is it. 40 seconds. Mobility. Sit back, child's pose again. Maybe you need to press those shoulders down a little more. Bring it up. Cat cow. All the way through. What do you need for your back? Maybe you need to take your knees out a little wider. Bring it up. Maybe your child's pose needs a little reach under. You can do that too. Bring it up. Keep it going. We got 10 seconds. Bring it up. Three, two, one. All right, team, so what do you need in this moment? Do you want to get more of that cardio? Do you want to hang out in that child's pose? You can do that too, but this is it. We got 60 seconds, so we're taking it. Rotation, rotation, Drop it down, Child, child's pose if you can. Little pop up to that rotation is going to help you to really get that cardio and that core. But you don't have to. You can walk it up or you can keep it on your knees. 60 seconds to go. This is it, team. In three, two, one. Here we go. Rotate. We got core, we got cardio, we got upper. Drop those knees. Stretch it back. Bring it up. Pop it up. If you can reach and reach. Bring the knees in. Stretch it back. Pop it up. Reach and reach. Drop it down. Pop it up again. If you want to add a little push up, you can. How are you feeling? We're even. A plank press would work. We got reach, reach. Sit back, pop it up. 10 seconds. What do you need? We got 5, 4, 3, 2, 1. Everybody down in that Child's pose. Hang out the there. This is. That was it team. Heart rate should be up. Maybe not even as much as some of the other cardio rounds, but that was intentional cuz I wanted to finish on the mat. Let those shoulders press down again. If you want to take one arm under, get a little stretch. We got some mobility in here, so we're not going to spend too much time stretching. But I do encourage you to get some more stretching on your own and breathe. Let's stay down here. You can take those knees out right here. You can also sit on the edge of a chair. Thank you so much for being here today. I hope that you're feeling mobile. We got a lot of hip openers. We worked through that spine. We got some shoulder mobility and I also hope you felt the cardio. You got that endorphin boost, you got that heart rate up. You felt everything working together. Reach those arms to the back, get some more stretching on your own, some more flexibility to go along with your mobility and your cardio and of course, leave me a comment, let me know how you felt. Did you like it? Did you feel the cardio? Did you feel the mobility? Leave me a comment. Like this video. Don't forget to subscribe to my YouTube channel and of course join us over on the Body Fit by Amy app. So get one big deep breath in and out. You did it. That was your cardio and mobility combo workout. Great job, everybody.