30 Minute Cardio Sweat Blast Workout - SWEAT Day #14

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your cardio sweat blast workout. This is day 14 of your sweat challenge. This is an all body weight standing cardio workout where we are going to get our hearts pumping. We are going to progress as we go, and of course I'll give you lots of options to work to your level. You don't need any equipment for this workout, just some space to move. Are you ready? Let's do it. All right, let's start just getting our bodies warmed up and ready to go. March it, jog it, whatever feels good for you. Roll those shoulders. We are keeping it all standing today. There will be one last interval at the end where you will have an option to take it to the floor to get a little bit of extra core. But it is only an option. Everything else is all standing. So we can keep this warm up quick because it is cardio based. We just want movement prep. We want to be moving in the movement patterns that we're going to be working today. Let's step it out through here. We want those muscles, those joints, everything, that heart rate prepped and ready to go. Let's take it out right here. Reach, reach behind. This workout is going to be quick. It's going to be fun. We're gonna get the hearts pumping. We will get your muscles working. Let's take it flat back down and rounded up cardio base. But you know, we're always working in strength there as well. Take it down right here and up. Roll those shoulders. So how it's gonna work is we are going to have our cardio round, our sweat round, and then our sweat blast round. Our blast round, we should say, let's take it to a little squat. Roll through the hip. So you will have 30 seconds of our cardio round. That's going to be more of a low impact, lower intensity, but you will have some options for directly following that. We will have 30 seconds of our sweat round where we're gonna up the intensity a little higher intensity, sometimes higher impact. Let's tap it back right here. So within that again, you'll have options. Then we'll get a little breather. We'll get a second exercise cardio round, then sweat round, Then we will put them together for a full minute of a blast round again. You will have lots of options with that. Let's hold it here, reach that hand over a little, stretch through here, stretch through here. A little bit of balance. You can drop that knee if you want or keep it up, take it down right here. Take that top hand. Reach through. If that's too much for you, just take it here. Breathe. Switch to the other side. Step it back, Drop that knee. So I'll talk you through it. So each little mini circuit is one exercise, cardio, then sweat. Second exercise, cardio, cardio, then sweat, then put it together for your blast round. All right. It'll make sense as we go, other than putting them together. Walk it forward, round it up. Right here it is a no repeat workout. So we're just gonna blow through these. You will have 30 second breathers in between. That is where you catch your breath. Get water if you need it. Stick those hamstrings up and we will get done with this workout quickly. So opening up the hip flexors here and take it across right here. All right, so catch your breath. We're gonna start our first round. We will do a double step to the right, double step to the left. Whatever pace you want. 30 seconds, here we go. So again, your cardio round is more to get the heart rate up, to get you familiar with the movement pattern. Second 30 seconds, which will be right after this. If you want, you can take this a little wider and a little more of a shuffle, but your second movement pattern is your sweat round or your second part of this. Second 30 seconds, where we really go forward. It's coming up. If you want, keep it here or take it to a shuffle. Here we go. 30 seconds. Shuffle, sweat, round. So the idea being that you work to your level, to where you are today. That's something I always say, be where you are today. That might be different. Day to day might be different. Depending on your fitness level, it might be both. So if it is better for you to keep that double step, you just keep that. If you can keep the shuffle, take it to the shuffle. You get five seconds. Three, two, one. After that, full minute. 30 seconds, cardio. 30 seconds, sweat. You get a 30 second breather. So use that time to catch your breath. If you need water, grab it, but try to keep it moving. So you can march it, you can jog it, whatever you got. If you need more of a breather, bring it down because we're going to bring it right back up. All right, exercise number two, we're going to start with just a little tap back. You can either on the cardio round, tap it back or you can get it into a lunge. It is up to you. Let's get it done. 3, 2, 1. 30 seconds. Tap, tap. Drive those arms up. Kind of like that. Warm up Right where we open up the hips, big arms to the top. If you want more of a lunge, get low with it. Depending on what you need, we're going to take it to more of that lunge in your second 30 seconds. So keep that in mind. As that heart rate gets up, we're going to up the intensity in about 10 seconds in our sweat round, right? Breathe. Three, two. So here's what we got. You can either pick up your intensity here or lunge it and jump it. 30 seconds is all we need. So it's up to you intensity one way or the other. So either you're just powering through a little quicker or you're jumping with that lunge. Yes, you can. I know a little leg burner on this one. 10 seconds and breathe. Yes, you can. 3, 2, 1, catch your breath. 30 seconds to breathe. All right, this is it, team. We have one full minute of your sweat blast. You pick what is best for you. We're gonna go shuffle, lunge and lunge. Shuffle lunge and lunge. You can tap it back like that or you can jump it. Whatever is good for you. Double step works too. And tap back. You pick your. Your intensity. Three, two, one. Here we go. Shuffle, lunge and lunge. Shuffle quick feet. You can jump it. Shuffle quick feet. Or you can take it here again. You can also do double step, tap and tap. Double step. Those legs are going to be working. And remember, it's a full minute, so work to your level. If you need to take it a little breather right here. Or if you need to slow down or lower the intensity, Keep it going. We're halfway there. 30 seconds, shuffle. Take it here and here. Sweat blast, right? Shuffle and down and down. This is why that first 30 seconds is lower impact, lower intensity, so we can build up to this, right? 5, 4, 3, 2, and breathe. Everybody grab some water after that. All right, so we have little mini circuits like that. They're gonna go quick, just like that. Did increase in intensity, right? All right, team, so circuit two, we're going to take it with some tap outs. Then we'll take it to some jacks, then we're gonna go some jabs. Then we'll up our intensity that. Then we'll have jack and jabs. You're starting in five seconds. Breathe into it, tap it out. Three, two, one. So it's a low impact jack. I call it tap outs. You call it whatever you want. You can keep it just taps. Strong arms. I don't like just here. Strong, strong. Nice and tight with Those arm muscles. Remember, we're getting our muscles working, too. If you want to add that little jump, you can. In 10 seconds, we're taking it to sweat round. If you want full jumping jack, go for it. If you want to keep it here and just up your intensity, you do you in three, two, two, one. Here we go. Sweat round, full jacks. Or here or here. Whatever is good for you. Either way. Remember, nice and tight with those arms not just flailing all over the place, right? Arms are working, legs are working. Soft bend in the knees. Heart rate's getting up. In 10 seconds, you have a breather coming, so push through it. 5, 4, 3, 2, 1. Catch your breath. Highs and lows, right? Breathe. So hit training, high intensity, interval training. But we can keep it low impact, we can take it up, we can breathe, we can put it all together. All right, so here's what we got. We got our jabs. I want you to stay center. We're jab, jab, punch, punch. We're gonna start with that. Then we're gonna take it here to here. 15 seconds here, 15 seconds here. Stay with me. Three, two, one. Just jab. If you don't like boxing, you can just reach with it. That works too. But if you can, we're keeping it lower intensity. But punch, punch, pull back. Punch, pull back. Think about the core. Turning in the knees and the hips, right? Punch strong in the arms. That's what this round is about. We got leg burner in that first round. Arms are working hard here. That's how it's gonna go. 5, 4, 3, 2. 15 seconds. Watch me. Corner to corner, join me. Step. Step. Low impact or high? We'll go 15 each side, but we're powering it up. Yes, you can. You can reach. 2. Switch your sides in 3, 2, 1. Here we go. Step and step. If that feels too weird, just keep it here in the center. It's up to you. We got three, two, one, and breathe. All right, here is what we got, team. One, jack, one jab. You have a few options. Low impact Jack jab and jab. Or Jack jab, Jack, Jack. If you want the higher intensity sweat blast, Jack jab, Jack jab. You can go corner, you can go center. Whatever works for you. We've got one full minute, so pace yourselves, but push through. 3, 2, 1. Here we go. Breathe. One minute. Strong. Arms out. Punch out, punch. You can get a lot of intensity keeping it low impact, right? We've done that low impact hit or that high lid. High intensity, low impact. You know, we can get it done. You also know I like to do sound effects with my punches. It's not a full kickboxing workout. So again, I don't care if you're just reaching or if you want to just do the jacks. We got 20 seconds. Finish strong with me right here. Whatever you got, push it. Here we go. Breathe. 10 to go. What can you give me in these last 10? Remember, it's no repeat. 5, 4, 3, 2, 3. Round two, right circuit two. There we go, team. We got three more of those. They're gonna go just that fast. All right, we had a little bit of a leg burner. We focused on some upper body in that. We're back to legs and core. Keep your feet moving if you can. We're gonna take a curtsy lunger, tap behind, low impact here. Then we'll take it skater. Then we're going to take it with some knee raises. We're going to go each side. I'll talk you through it once we're there. Here we go. 30 seconds. Cross behind if you can. I want you to get low in that curtsy lunge. You're tapping behind. If you need to keep it higher, take it here. You can pick up your pace. We're not jumping yet. That skater is coming, but we're giving our heart rate a little bit of time to recover. Remember, when we're doing hiit training, the recovery is part of part of it, right? We want that recovery so we can really go for it on that next round. Ready? Here we go. So skater, skater, you can keep it a little higher, you can get low with it and really get into those legs. What do you need today? Do you want to take it a little quicker to really get that agility and that cardio? Do you want to get a little lower? So you work those legs, those hips, those glutes. You do you and be where you are today. Five seconds. Three, two. And breathe. All right, so this round's a little different. We got a right side and a left side. Here's what we got. We're taking it up. We're going to think about the core on our low impact. We're going to pull it in, right? Pull it in. Then we're going to take it. Quick ones, quick ones, just like that. Then we'll go right into that other side. Slow and quick. Thirty seconds. Thirty seconds. Thirty seconds. 30 seconds. Then we breathe and we put them together. Catch your breath. One side. Three, two, one. Power up. Power up. If you need some balance. Hand on the wall or hand On a chair or couch, but pull that core in. Strong arms. I want those arms nice and tight again. Not just loosey goosey. Pull it in. Breathe. You can pick up the pace a little bit if you want. You can bend that knee a little more. We're gonna get legs. I told you, right? And arms. When you're ready, we're gonna pick up our pace and pick up our intensity. We're gonna power up those arms. Here we go. 30 seconds. So I want running arms to get the core, to get the arms. Power knee a little quicker, but in a way that works for you. And then this front leg, you feel that burn, right? Push into the heel to get the glute. Keep it going. Breathe if you're feeling it. How to jump, Jump. You know this move. You know I love it because we can get everything in 5, 4, 3, 2. Right into that other side. Here we go. Stretch it out. Use this time. Catch your breath and focus on that form. Core is coming in. Standing core, strong arms up and down and up. Core leg is working too. Everything's pulled in. Catch your breath while you're getting this good form. And then we're taking it in about five seconds. Sweat round, running arms. Push into the front leg. Faster. Here we go. Up to you. Your up intensity might be here or tapping it down or on the wall, running through whatever you got. I just want you pushing yourself for you. Sweat round. We got sweat blast coming up, but we're gonna get a breather in between. Ten more seconds here. Drive it through. Pump those arms. Three, two, one. Shake it out. All right, here we go, guys. Sweat blast. Watch me. You're gonna go, skater. Three, two, one, knee. Three, two, one, knee. Low impact is just tap, tap, tap and knee, right? Tap, tap, tap and knee. If that feels too weird for you, you just pick one skater or knees. Whatever you got, let's get it done. Here we go, skater. Three, two, one, and knee. Three, two, one, and knee. Or step, step, step. Drive the knee. Step, step, step. You can add a little jump with that knee like we did. Breathe, skater, skater, skater. Yes, you can. I know we're halfway through, so if you need to take it low impact for a few reps, if you can keep it moving, breathe your workout. What do you need? Good news is we are over. Halfway there. Quick, quick. Side, side. Yes. Five seconds. Breathe. Three, two, one. Yes. Catch your breath. I know. Team, right? Tap it out. 30 seconds to breathe. Two more rounds. Little leg burner. No. Upper. No, Both. Right, Both. And adding some core. All right, team, Starting with your transverse side lunge. So we're taking it here. Step it in. It's on the diagonal. If that feels weird to you, just take it side lunge to side lunge. Join me here. 30 seconds, breathe. And down. When we take it up, we're gonna switch it to a transverse squat. This is your side lunge because I really want you to get into that hip again. You can just go lateral side to side if you can. We're going diagonal so we can shift the weight into the hip. Right? We're here. Watch me what we're gonna do. It's gonna look like a plie squat. We're adding a little jump. Watch me here. Down, down. Or step it in, step it out, step it in. Join me. 30. And breathe. Or little jump. You really want the leg burner and the heart rate burner. You can just go side to side, side to side. Your side version is plie squat up. Plie squat up, breathe. You're just taking exactly this on the diagonal. Three, two. I know it feels a little tricky. Don't worry about it. Back to some punches. Only one round, guys. Upper cuts. So core engage. Arms are tight. Shoulders back, upper, upper. We're just like this. When we take it up, we're gonna roll them right? So they're quick ones. Keeping the back tight, keeping the core in. Then we put them together. All right, let's get it done. Shoulders back, core engage. 30 seconds, uppers. Join me again. If boxing is not your thing, just reach it up, reach it up. You're still getting that twist for the abs. You're still getting that strong arms that push, right? And if you think boxing is not your thing, I would encourage you to rethink it. I know a lot of people don't like the crazy combos, but on this punch, strong, get it out. Let's roll them in. 3, 2, 1. So I'm taking them here in front. If you want, you can go quick feet. It's like that athletic run, right? Football feet, we call them. Or you just roll them. Quick, quick feet, quick. Elbows in. Tight. Core is working hard. Yes, you can. 15 seconds. Stay with me. Breathe. Yes. Running if you can. These last. 5, 4, 3, 2, 1. Sweat my eyes. You know it's a good sign, right? All right, team, here's what we got. So we got transverse hop it. Transverse hop it. 4, 3, 2, 1. Or you can go side lunge, side lunge, 4, 3, 2. Whatever works for you. Don't get caught up on this sweat blast round. If it feels like Too many things. Pick one. To keep your body working, keep your heart rate up. Let's get it done. One minute. Three, two, one. Transverse. Roll them. Four. Three, two. Squat it or lunge it. Roll them. Four, three, two. Yes. You can get low for legs, uppers for arms. Yes. Down. You can step it, too. Roll them. Four. Three, two. Yes. Halfway there. Can you give me that little football run? Yes. Down. Breathe. Remember, you can keep it lateral, too. Side lunge. Side lunge. Roll them. 4, 3, 2. 15. This minute feels long when it's all that sweat blast, right? Yes. Last one. What do you got, team? Four. Three, two, breathe. Had to close my eyes because again, sweating. My eyes. Team. All right, this is it. Look at that clock. I told you. We keep it short. We got one more round. Here's the thing about this round, guys. I'm gonna give you options on the sweat round to take it down into a plank position to get a little more core. It is totally optional. I told you it was all standing. We're gonna keep it all standing. Standing. If you want, go ahead and join me for this last round. Standing mountain climber, join me here. So we're here 30 seconds. You can march it, you can run it, if that's better for you. As you can probably guess, our sweat version of this is taking it down in a mountain climber. From the plank, or you just keep it here. But standing mountain climber. 10 more seconds. What do you got? Drive the knee into the chest. Drive that arm up. Yes. Keep it here and up your intensity in some way. Or join me on the mat for 30 seconds. Climber. Here we go. You can tap it, you can run it either way. I want you controlled. I don't want it to be all over the place here. Power it in. Drive the knees to the chest. Yes, you can. Feet can tap in on the ground, or you can keep them off, but get that core working. Stay lifted in the pelvis. Everything tucked. 10 seconds to go. Whether you're standing or whether you're in the plank, I want you to finish strong. For three, for two, for one. Yes. All right, team, here's what we got. Regular squat. I want you to drop it down, reach it up, drop it down, reach it up. When we get to that sweat round, you can go here, tap, tap, or you can pop it back, squat, pop it back and up. Either one works. Tap back or pop back in the plank. Let's start with 30 seconds of that squat. Burn up those legs. Three, two, one. Down and up. I'd love for you to touch the floor and come up them up on the toes. But it's up to you. Sit low and up. So we got a lot of upper body and core on that mountain climber. Now we're gonna get legs and core. We're gonna tie it all together and sweat blast and be done down. I'm gonna tell you right now, there is no bonus move in this workout. So this is it, team. We're gonna finish out this cardio and sweat, then sweat blast. Ready? Here we go. So you can either squat it down, tap, tap, and up, or down, pop back, pop up. You can also walk it back to that plank. Walk it up. Up to you. You do. You finish it out. Get that core working, get low in those hips. Come up strong. Try to watch that back. I know we're tired, so it's tempting to be here. I want you to readjust here. Power it up. Five seconds. Four, three, two, one. This is it. This is it. All right, team, so you know what it is. You either keep it standing, mountain climber for four, squat, tap, squat, tap. Climber for four, squat, tap, or you're here with me. Four, three, two, one. Pop it up, up, and down. I want you to come all the way up. Let's get it done. One minute. Three, two, one. Here we go. Climber, standing or plank? Squat, squat or here? Four, three, two, one. Pop all the way up. Yes. Four, three. Whatever it is for you in this moment, you got just about 35 seconds to go. I want you to give it your all. All right? This is it. This is what you showed up for. To get that heart rate up, to be blasting through everything, to work this hard. 20 seconds. What can you give me? Here we go. We are so close. Do not let your brain talk you out. Out of it. You are strong. You are capable. And guess what? You're here. And that's the most important part. Doesn't matter what it looks like or feels like. You are doing it last 5, 4, 3, 2, 1. I know. So much sweat in my eyes. Catch your breath, team. Yes. You. You did it. Grab some water. Let's cool it down right here. Just little taps while we let that heart rate come down. All right? Just tap it out if you can. If you're getting some water, take your time getting it. Team, you showed up. Thank you for showing up and moving with me today. That was not easy, right? But worth it. You are worth it. Remember that. You are worth the work, right? Let's take it right here. A little hamstring. I know sometimes we show up because we have a certain goal. Oh, I've got to lose weight. Oh, I've got to get in shape. I've got to be less winded when I do normal things. We think we have to just reach that goal. But let me tell you how. How you feel, how your body feels, how much stronger you're getting, how you react, how you function in just regular daily activities, all part of why we show up here today. Fine, totally fine. To have other goals, even if they're aesthetic. Right? We want to help you with that, but we want to help you do it in a healthy, sustainable way. And what that comes with is, is the right mindset. Knowing that you are here because you chose to make yourself a priority. And you also chose to show up for the people you love, the people in your life that love you. You are being a healthier version of you by being here today. And that is everything. That is the most selfless act there is, being your healthiest, happiest, strongest self. So keep that in mind. Reach behind. I know we often talk about making yourself a priority, all the things I just said, but also remembering that this is the best thing you can do for them, Whoever it is, whether it's your kids, your spouse, your partner, your co workers, your friends, whoever it is for you, let's take it standing. Cat, cow. You are making yourself better, better, stronger, all of it, by being here today. Oh, my back is tight. I know a lot of you feel me on that. Go ahead and round it up right here. Just take a little roll through the shoulders. Be sure to check out all the information in the description below. Would love to have you join us in the Body Fit Athletic Club. Everything I just talked about, about getting in the right mindset, we are talking about it over there. That is where you get more access and direct support from me, from our Body Fit dietitian to help you on your personal journey. So join us over there. We would love to have you. That's where we get to really dig deep and get to know you. Right? That is also where we're going to give you the confidence and the information that you need to make the healthy choices, but also be in the right mindset about it. I don't want you to hate exercise. I don't want you to feel your food. I want you to enjoy all of it. Right? You don't have to enjoy every second. I didn't enjoy every second of that workout, but I want you to feel good doing it. So join us over there. We would love to have you. Let's just take a little head and neck stretch because we don't get enough of that. Let's put one hand on your heart, one hand on your belly. Breathe into that and just pay attention to how you feel. Feel those endorphins. Take that with you through through the rest of the day. Also make sure that you like this video. You leave me a comment, let me know what you thought and of course subscribe. When you subscribe to this YouTube channel, let your head drop to the other side. You can help me keep making these free workouts for you here on YouTube. So hit that subscribe button, turn on the notification so you don't miss a beat. Get on my email list below. Join us in the athletic club and be proud of yourself for showing up here today. One big deep breath in and out. You did it. That was your cardio sweat blast workout. Great job everybody.