30 Minute NO EQUIPMENT HIIT No Repeat Cardio Pyramid (No Repeat Day #12)

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your no repeat cardio pyramid workout. In this workout, we're gonna get body weight, heart pumping, cardio in a pyramid format. So we'll go up in time and then back down, all with no repeats. Of course. I'm going to give you lots of different options, high impact and low impact. So work to your level. Are you ready? Let's do it. Go ahead and start with just a little march or a jog, kind of shake everything out. Let's let go of that tension. Anything you might be feeling from the week, from the day, from the month, whatever it is, roll those shoulders. We're aiming with this warm up to keep it pretty short because we want to keep this workout short, but we want to be working in those movement patterns that will be working out in. And we want to get our temperature up and we want to get that blood flowing. Muscles warm. Everything engaged and ready to go. Step it back right through here. Open up the shoulder as you open up the hip, and then bring them forward right through here. So we're going to be working in a cardio pyramid. So often when we do a pyramid workout, let's do a little gentle knee pull. We end up doing repetition, right? Alternating between one or two exercises. With this, we're gonna go up the pyramid in time. 20 seconds, 30 seconds, 40 seconds, 50 seconds, and then back down. Let's go ahead and take a little hip roll, side lunge, right there. Hip roll, side lunge. You can open up the arms with it. Hip roll, reach it out. When we get to the top of that pyramid, we're going to come back down in time with a different variation on the exercise you just did. So let's take it side to side. Little windmill while we reach. Little shift, side to side. So it will be a different exercise, no repeat. But just so your brains don't have to work too hard, it will be a variation on what you did corresponding with that time. So an example, our first let's go Flat back down, 22nd exercise is a jumping jack. When we get back down to that 20 seconds, we're gonna do a cross jumping jack. So again, different exerc, but similar enough that your brain doesn't have to work too hard to figure it out. All right, the idea with this, let's tap it back right here, is that we're gonna get some upper body, some lower body, some core, but mostly we're getting cardio. We'll kind of alternate between some higher intensity, higher Impact. Of course, I will give you lots of different options. Hold it here. If you can reach over and then if you can drop it down, drop that back knee, reach that arm up, and then take it through. If you need to stay up top, that's okay. The idea being that we'll be going back and forth. We're trying to complete this pyramid. We'll have three separate pyramids. Go ahead and step it in. Same thing, other side. Lunge it back, little reach over, and then if you can, drop it down. We're trying to complete this pyramid with little to no rest in between. But because I have to preview your moves, we'll have about 10 seconds of rest in between. But try to keep moving. If you're able, step it back to that high plank. If that's not right for you, take it to your knees. Let's go. Child's pose. Either to the knees or child's pose to the plank. Warming up through the core and the upper body up to you. Doesn't have to be very fast. So again, we will have a pyramid going up. 20 seconds. 30 seconds. 40 seconds. 50 seconds back down. 50, 40, 30, 20. With a variation on that move. No, repeat. We'll have a few seconds in between for me to preview your move. But ultimately, each pyramid go ahead and walk your hands back and Round it up is taking place with little to no rest in between. All right. I don't want anybody to get scared by that. That what that means is that each pyramid is going to move quickly. And we will be done with this workout before you know, know it. Go ahead and bring those hamstrings up to the back. All right? So starting with a 20 second interval and then taking it up. And of course, when in doubt, team just move. Just keep moving. You know what I always say, be where you are today. This is your workout. I want it to be challenge challenging and really challenge your body, but in a way that is good for you. All right? So be where you are today. Work to your level. But of course, remember that if you showed up today, you're successful. And all I really want is for you to keep moving. Your body's gonna work, your muscles are gonna work if you just keep moving. All right, if you want to go ahead and start with a sip of water, you can keep tapping here to here going up that pyramid. We are starting with our first 22nd interval. It's just going to be your basic jumping jack. So two options. You can do full jacks here, or you can do a modified lower impact Jack. Both will get your heart pumping. Both are gonna feel good. All right? So go ahead, shake everything out. Remember, we're going up this pyramid and down. Watch me, eyes on me as we go. Here we go. 20 seconds. Jumping jacks. So nice and light on your toes. Either way, I would much rather you have really intentional good form than trying to go as fast as you can, right? Even if you're here, Remember, intention equals intensity. We have 5, 4, 3, 2, 1, breathe. We're going into some jabs, so you can stagger and we'll switch halfway and we're gonna just jab, jab, Jabs aren't your thing. Just reach. Here we go. Guard up. 30 seconds. Jab, jab, jab. And it's up to you. So we're gonna stagger one side and then the other. But it's just jazz for 30. You can take it nice and slow or you can pick it up right through here. Up to you. Take it other side. Right here. Jab, jab. So some of these you'll have options. Well, all you'll have options for higher or lower impact. So you use what you need in that moment. 3, 2, 1. And relax. All right, so we're getting some lunge taps. All right, so we're here. You can just tap back, you can jump. It's up to you. But it is, ah, gonna be 40 seconds of work. So let's get it done. 40 seconds, tap lunge or jump lunge. Here we go. Down, down. So it might be your heart rate is up, you want to really slow it down and focus on just getting a good lunge. Maybe your legs are tired from yesterday and you'd rather keep it a little higher. But pick up your pace. It is up to you. Whatever you need out of this 42nd interval, right? Lunge taps can be here also. Here you can make it a full lunge jump. It is up to you. But remember, we got that 52nd interval coming. Little leg burn at the top here, but you can do it. Breathe, you get three, two, one. Top of this pyramid, 50 seconds, we're gonna get a squat into a knee. You can do it. Cross that knee if you need to. Keep it higher, keep it higher. Three, two, one. So top of the pyramid, you got 50 seconds of work. It is a little bit longer, so if you need more of a breather, slow it down. You could even take that squat out. Or you can just do the squat and no knee. Just do the knee. No squat, squat, no knee. If you can keep it going, hand breathe, take it down and up. Right here? Yes, down and up. Legs are working, driving up through the heels, trying to get those arms to the back. If you keep them up, you're going to feel that heart rate stay up. But we're also opening up in that chest. Yes, you can breathe. 5, 4, 3, 2, and 1. All right, we're going back down now. We have a different variation on what you just did. Plie, side, knee. So toes out, hands behind the head. Plie, side, knee. Plie, side, knee again. If you need just the plie, you. If you need just the side knee, alternating, take it. But you got 50 seconds. Here we go. Plie, side, knee, and breathe. So you can, if you're feeling it, add a little jump down and up, your workout, your burn, whatever you need. But remember, just by going back to back, keeping our. Our rest periods really short, you're going to keep that heart rate up. So you probably feel like I do. I already feel like I was jumping because we didn't get a break between those. Right. And because we're recruiting a lot of muscles, full body movements. Right. Upper with our arms, lower with our legs, and of course, core with our obliques. There we go. Keep it going. 10 seconds. Breathe. 3, 2, 1. Catch your breath. All right, back down to 40. We did those lunge taps. Now let's do a little skater tap. You decide if you want to get low in the lunge or just tap it. Here we go. 40. Tap, tap, low impact. You're just tapping behind a little higher. You can make it more of that speed. Skater, skater bound. You want more legs, really get low with it. It's up to you again. Maybe your legs are sore from your workout yesterday. Maybe you're just feeling tired and you want to focus on strength over cardio. You're going to get both whether you like it in this workout. Skater taps. We did lunge taps. Now we do skater taps. We're almost done with this pyramid. You're gonna like this format because it goes fast. 3, 2, 1. All right, we're back down to 30 seconds. We did jabs before. Let's take it to some uppers, right? We'll go 15 seconds this side. 15 seconds this side. You can start slow, Pick up your pace if you want catch that breath. Chest, back guard is up. Here we go. Upper, upper, slow and controlled, coming from the hip out in front of your body. If you want, pick up that pace. Get ready. Turn into that other side. You got upper, upper. Pick up that pace. Yes, yes. Breathe. Five seconds to go. Then Guess what, team? We're on that last interval. 3, 2, 1, and breathe. This is it, team. Last 20 seconds. We did those full jacks before. Now we're gonna do cross jacks. Low impact here, high impact here. Last 20 seconds. Make it good. Here we go. Cross jack, cross jack. Nice and light. I don't want anybody to feel like they're getting twisted on their feet. So if you need to go here, you can cross those arms, cross those legs one way or the other. Over, under, over, under, forward and back for three, two, one. And breathe. Yes. Grab a sip of water. That is what I'm talking about, team, right? See how we can increase our intensity just by making those rests even shorter? So again, you will get a quick rest because I'm going to talk you through whatever your next move is. It's roughly around 10 to 15 seconds. Sometimes a little less. But still, stay with me because then this pyramid goes fast up and down. Catch your breath. Starting out with a fun one. If you're comfortable going down on the mat, you're going 20 seconds with either a walk back or a pop back. Here to here, it's only 20. Walk it back or talk it back. Pop it back or just do little taps. 20 seconds, here we go. So you can walk it back, walk it in, bring it up, or just think little pop backs, not a full burpee. You can probably guess that that's coming. Modification is just tap backs, right? Or lunges. You got three, two, one, and breathe. Super simple. 20 seconds, right? All right, team. So long jump, shuffle. You're gonna jump it, shuffle it back or big step, squat forward, quick feet back, whatever you got 30 seconds. In three, two, one. Here we go. Long jump, shuffle back. Right? Long jump, quick feet or big step, walk it back, quick feet, then alternate step. So you're getting low on the jump. Quick feet back, right? Quick feet back. Yes. And breathe. Quick, quick, quick. Make it good. 3, 2, 1. There's your 30. Get ready for that 40, team. All right, here's what we got. Standing mountain climber or mountain climber from the plank. If you want to get that core engaged, join me here. Tap it in or run it in. Here we go. Run. Remember? Oh, take it. Center cross is coming. Drive those knees to the chest. I would much rather you have more core engagement coming to your chest, even if you're doing a standing climber, than to try to go quickly. Right? It's not here as fast as you can. It's here as precise and intentional as you can. Core is working hard Stay lifted. Tilt. Tilt that pelvis in. Upper body's working hard. Lower body is working hard. You can do a team in the center. Drive to your chest for three, two, one. And relax. All right, here's what we got. Let's take it. Two little side taps. Tap and tap. So you're reaching out, reaching down. We got 50 seconds of work. We are at the top of this. Tap out, tap out, reach down. Here we go. Tap, tap, tap. So we're keeping our center weighted point in the center, right? And we're tapping out and down. Tap out and down. If you want more legs, get low. Tap, tap. You need to keep it a little higher. Keep it a little higher. It's 50 seconds. You. You can do it. Keep it going. Quick, quick. If you want more agility, think about that footwork. Side to side, moving laterally, getting the core working hard. Yes, you can breathe, reach, and tap. 10 seconds to go. Yes. Team for 5, 4, 3, 2, 1. Back down. All right, so we just did side taps this way. Let's do side lunge this way. You can do a little shuffle with it, or you can just step into it. So. Got it. Instead of tapping out, you're shifting your weight side to side. 50 seconds. Three, two, one. Breathe. Side lunge. Just like our skaters and our other lunges and our squats. You decide if you don't want to get too low. You just reach side to side, moving. So instead of stepping out with your foot planted in, you're stepping, planning the foot out right here to here. If you can keep getting low. I gotta adjust the shoelace, which is coming in tight. I promise I'm not trying to get out of it. Keep moving. Team. Ha. Yes. These 50 seconds, obviously, are gonna feel the longest, not just because they actually are the longest, but because they're at the top and bottom. For the top of that pyramid, get low. Three, two, one. All right, we did that regular mountain climber standing. Now you're gonna do that cross climber. Standing or on the mat, it's 40 seconds. Get that core either way. Standing mat, cross climber. Bring it down here. Get set up. High plank. Standing, cross it. Tap. You can tap it or you can run it, but again, I want those knees coming in or knees coming high, not just as fast as you can tilt that pelvis. Wrap that core. You can tell this is a cardio burner because I'm having trouble talking, but we are doing it. Keep it going, team. Yes. Yes. Breathe. Ten seconds to go. You got it. Keep moving. Five, four, three, two, Holy core. Yes. Bring it up to the top. All right, team, so we did that long jump shuffle. We're gonna do side jump shuffle, side jump shuffle. So it's quick feet. Let's get it done. 30 seconds. Side jump shuffle. Here we go. Side quick feet, Feet, side, quick feet. I know that's not very far, so if you need to side shuffle, shuffle. Side shuffle shuffle. Maybe that makes more sense. Side jump, shuffle back, shuffle back. Maybe not, maybe not. You do whatever you got. Side jump shuffle, side jump, quick feet. 3, 2, 1. Sometimes they make more sense in my head, guys. All right, breathe for a second. Last 20, we did that pop back or that walk back. Can you give me a full burpee? Looks like this. All the way down with that push up all the way up and up. If that's not right for you, you pop it back, you walk it back, you lunge it back, whatever you got. Last 22nd seconds. Yes, you can. Big deep breath to expand. Exhale. Engage that core. Here we go. Burpee all the way up and up. Take it down, up, stand up, take it here. Up and up. Whatever you got, team. If even if that's that. Lunge power, lunge power. Five, four, three, two. Breathe. Yes, team. A little crazy there. A little crazy with some of those moves. That's okay as long as you're moving, right? Quick sip of water. Good news is there's no repeat. You're not gonna see those again. Everybody take a second and tap it out. Remember, I always say this rest is part of the. Is part of the process. So you need that recovery time. We jumped right in. You're going to be too tired for this next pyramid, so give yourself a little bit of time. You can keep your feet moving like this. You can keep your feet moving, but resist the urge to keep moving quickly because that's coming. All right, we are starting on the map, this time with a plank jack. If you want to keep it standing low, impact here or here. If you can on your elbows. Then we're going to take it to a double step and shuffle or shuffle, but join me right here. So your plank jack is here or out and in. Go ahead, bring it down. Little stretch. Let's get it done. 20 seconds. Here we go. Blank jack. Nice and light. You don't have to go super fast again. I don't want you to be so fast that you're slamming down on those knees. You can walk it out, walk it in, or take it standing. Keep that pelvis tucked. Keep that core engaged. Hips to ribs, navel to spine. 3, 2, 1. Stretch it back up onto your feet. We're gonna end with that and you're gonna like it. All right, so we got a side shuffle. This shuffle make more sense. Double step or shuffle and tap. Shuffle and tap. We got 30 seconds. Let's make it good. Side step or shuffle, take it here. Tap. Use whatever space you've got. Low impact, double step, high impact, quick feet. You can touch it down if you want to. Stay low or keep it up. Reach. You can even add a punch up to you. Double step, double step. Five seconds. Breathe. Three, two, one. Catch your breath. All right, team, hamstring curl. 40 seconds. You know it, right? You can keep it super basic or you can keep those hands over your head with a little jump. We got 40 seconds of work. Basic hamstring curl, just like our warm ups. Arms where you want them to be. Here we go. 40. If you need more of a breather, take it low impact. If you're going for it, take it here. 40 seconds. Low impact or a little bit of a jump. Slower, fast hands. High or low, your workout, be where you are today. Remember, this is our last pyramid. I know we're gonna be done before you know it. Breathe. Yes. Keep it going. You got a team. Breathe. Three, two, one. Catch your breath. All right, you got it. All right, 50 seconds, team. We're going out. Out. In, in, out, out. In, in. You can step it or you can run it. The jumping is coming. So. Out, out, in, in, step or run. 50 seconds. Out, out. In, in. If you can switch your lead foot. Out, out, in, in. A little agility training. Pump those arms if you can to keep the core and upper body working. Yes. We are over half way there, so keep it moving. Remember, you can walk it too. You can still get quick feet. You can still get agility either way. Out, out. In, in. Top of that pyramid. Then we start going down. Yes, team, five seconds left. Three, two, one. Breathe. All right, 50 seconds. One last time. That is it, team. So we're gonna do a little pop squat, right? So pop and up. Pop and up. If you want, you can just squat and tap it down. Whatever is best for you today. Let's get it done. Pop, squat or step out Squat. Just a bit little. A little different variation of that. Out, out, in, in. You got 50 seconds. Let's give ourselves just a second longer breathe. Three, two, one. Pop squat. Nice and light on those feet. I like to bring my hands together so you can tap out. Tap in, tap out, tap in, jump out, jump In. Yes. Breathe. It is gonna burn. It is gonna burn your heart and your lungs as well in that good way. That is what we want. Challenge yourself, because then we start going down in time, down in intensity, and then we are done with this workout. Cardio. Cardio, Right. I know. I don't think I've ever used that one before. It's super cheesy, but you can do it. Yes. And breathe. Oh, man. Why does this feel so long? Because it is. Right? Remember, you can go here and here and here. Three, two, one. Ah. Breathe. Let's take it back down. All right, what do we got? We did those hamstring curls before. How about we bring it forward? Heel taps instead of hamstrings to the back, heel taps to the front. You can take it here to here. You can jump it, you can step it. 40 seconds. Seconds. 3, 2, 1. If you need to start a little slower, that's okay. That's hiit training, right? Getting that intensity up, taking it down, but not all the way down and then adding it up. Right? So we're getting inner thighs. We're also stretching out those hip flexors in the same way we stretch out those hip flexors and hamstrings and quads. Right? Keep it going. Yes, you can. Quick feet, little jump if you want. Also, agility, mobility, working for your brain. We call these cross body. Right? Three, two, one. Down to 30 seconds, team. What do we got? We did that little shuffle before. How about we just do a little lateral jog? Whatever space you have. Here's the trick. I want you to get those knees high, all right? Lateral jog or shuffle or step it. 30 seconds and breathe. If that's not right for you, you can just step it, step it, step it, step it, whatever you got. You can even land it like a Heisman. Then really stick the landing into that hip you do. You just move side to side. Three, two, one. A little crazy. Not as bad as that side hop shuffle. Right? Last one, team. You know it. All right, so we did that plank jack. Now we're going to do that plank jab, shoulder tap. So if you're standing up like this or jack if you're down on the mat, your full high plank. You can either do jack tap, or you can do jack and tap together. 20 seconds. Push yourself in a way that's good for you. This is it. 3, 2, 1. Here we go. Tap, tap, tap again. It's gonna get you off balance, so feel free to jack and tap. Jack and tap. Yes. You don't have to put them together. Unless that coordination is right for you. Use that core. Stay lifted for three, two, one. And breathe. Yes, team. If you can come up under your feet. Let's grab, grab some water. Ah, we're gonna cool that down, but we're not gonna go right into stretching. I actually want more of an active cool down to start at least for a minute or so. Because that heart rate is high, right? I even feel a little. A little side cramp, which I don't normally get. Again, the goal of this workout was to get that pyramid in a no repeat format. Just tap it side to side, let those toes come in front, swing the arms. So usually we get more repetition so it's a little easier on your brain, but we wanted to make it no repeat. I know it was a little crazy to keep up. Let's tap behind, open up the hips. Right through here. Arms up, arms up. Little crazy to keep up with everything because every exercise was new. Maybe a little easier than our no repeat Tabata, where there was a lot of changing in a short period of time. But with that, your brain didn't have time to think about how tired you were. Your brain didn't have time, I hope to little taps here to try to talk you out of it. Or that negative self talk that tells you that you can't do it, right, because you just had to focus on me and get it done. And I hope you felt that. I hope you were like me. Let's get a little back stretch here. Take them out here. Hope you were like me and you felt, man, this is hard. And man, I'm feeling that good energy. Oh, my heart rate's up. I can barely breathe, I can barely talk. But I am so proud of myself for doing this. Don't get me wrong, I had those moments too, we all do, of thinking, oh, I can't do this, or on that one move, oh, I should shouldn't have programmed that, or oh, this is too much for me. But then lean into that good energy, right? Those feel good endorphins that raise in our serotonin levels. Everything we love, especially in the short term, about working out, lean into that. When you start feeling that little voice inside your head telling you that you can't do something, remind yourself you are doing something. When it starts to try to tell you that you're not doing this, that it's too hard for you, remind yourself it's hard because you're working hard, right? Say it with me. It's hard because I'm working hard. We all need those reminders. I need them every day. Not just in my workouts, but in life. It's hard because you're working hard. It's not that you can't do it, it's that you are doing it. You are strong, you are capable, and you are here. You are are enough. Let's not forget that. All right, team, if you need a little bit more stretching, make sure you get it on your own. I wanted more of that active cool down so we could let that heart rate drop. But you might need a few more little calf or quad stretches. Otherwise, check everything out in the description below. Leave me a comment. Don't forget to subscribe. One big deep breath in and out. You did it. That was your no repeat cardio Pyramid workout. Great job, everybody.