30 Minute No Repeat Standing Cardio Hiit Workout

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your no repeat standing cardio hit workout. This is day 12 of your no repeat challenge. This is also a great standalone workout that you can do at any time. And I will give you lots of different options to work to your fitness level. We're going to get heart pumping, cardio in a no repeat format, and all from a standing position. Are you ready? Let's do it. Okay, so we're gonna start with a quick warm up. You can march, you can jog, whatever feels good for you. We're gonna roll those shoulders to the back and to the front. Just taking a couple minutes. We'll make it quick to get the blood flowing, get the muscles moving, get everything ready for this cardio workout. Let's open up those arms nice and wide, just like this. And then let's step out. Lateral lunge. So we open our hips and open the arms. Yes. And then we can touch it down and up. Reach. Yes. Good. Arms swing up and down. And then get that little hinge, little stretch through the back of our body. Good. And then let's take it out wide, flat down, and round it up. Two more just like that. And last one. Hold it here. Roll those shoulders. Breathe. Push out gently. Yes. And walk your feet in. Round it up. Tap and reach across. So no repeat. We love no repeat. Right. Every exercise you do in this workout, you're only doing once. There may be a few different variations of things, but you're never doing the same thing twice. We're gonna go in five minute blocks. So you'll have five exercises that we do for 45 seconds of work, followed by 15 seconds of rest. I will give you different options. I'll give you low impact, I'll give you high. I'll give you ways to take it down or take it up. You be where you are today. You know what I always say, if you showed up today, you are success. So you pick the level that works for you. I'm just happy that you're here and you're moving your body. Remember my rules. Stay safe, safety first, of course. And keep moving, stay safe, keep moving. That is all that matters here. All right? So in those 45 seconds, I just want you to keep moving through that exercise. And then in the 15, take a little breather so we can really make it. That hit training, that high intensity interval training, you just take it here. Let's just go back to those taps and we can keep the heart rate up. After those five moves, you get One minute to breathe, and you can grab some water if you want to keep moving, jog it out, tap it out, or any of the moves we just did, you can do that. Otherwise, that's where you can take a little breather. And I talk through our next round. So four rounds of only five moves each. Are you ready? All right, so we're gonna start just with that little hamstring curl. Pull it back, elbows and heels. Here we go. 45. So you're here. Low impact. You're just here. If you want to take those hands up and pull them down. If you want to add a little more of a jump here or here, that works too. So again, you're gonna get the heart pumping. We're gonna be really getting the burn whether or not you are jumping or whether or not you're staying grounded. Low impact. So you do you. Whatever works for you. If you get these hands a little higher, we'll get a more back and shoulders and a little higher heart rate. But again, with or without that jump? Yes. 5, 4, 3, 2. Breathe. Good. Next one is super simple. Just a step, touch, step, touch, step, touch. You can make it a little more of a slide or even a little more of a hop. I will give you some options. Starting in five. Catch your breath. Step, touch. Here we go. Moving laterally, you want to take it a little quicker and get those arms moving. Or a little bit of a slide. That's sort of our mid range. If you're really feeling up for it, you can just do those lateral hops. Land soft, land with those knees nice and light. Any of those options? Low impact, middle. So a lot of these things will have at least two, if not three versions. And again, you do what works for you. It's gonna go by quick, I promise. With this. No repeat format. 5 seconds here. 3, 2, and breathe. Catch your breath. All right, guys, so we're gonna do a little knee cross. You tap. Watch me here. We're going across. Across. You can keep it here, but if you want, add a little squat. Add a little jump if you want. All right, we'll start here. Here we go. 45, you're here. Add the squat if you want. A little legs. I know. Sometimes we do these cardio videos after our heavy strength training. So if you need to keep your legs out of it, take it here. You can add that jump, and even with that squat, you can add that jump at the top. If you keep those hands behind your head, we're gonna keep good posture. Core engaged. And get a little chest Opener. So that's the reason for that, right? 15 seconds, wherever you are. Here, here. Yes. There we go. 3, 2, and 1. Catch your breath, right? All right, how about a little boxing? We're gonna bring it. We're not gonna do much, but we'll add a little in. We'll keep it simple. So guard is up. Jab, jab. Tap it or run it. Here we go. Jab, jab. You can go nice and slow, just here, or quick ones, or really get your feet moving. And nice, strong punches on those punches. Punch out and in. Punch out and in. So whether or not that's here or here, you're still pulling back. So we get the back working, the shoulders working. Core is engaged. You're halfway there. Over halfway. 15 seconds. Keep that guard up. Here we go. Nice and tight. I know not everybody loves kickboxing, but we're going to keep it simple. Each block, we'll just have one little simple kickboxing move. 5, 4, 3, 2. Breathe. Tap it out. But nothing fancy. No combos, I promise. All right, last move of this circuit. Alternate tap or alternate lunge. So tap, tap. You're just here. Or you can actually lunge or jump. Ready? Here we go. So just your taps. Slower, fast, or really get low with it. Get those legs working, or if you're really feeling like it, because we know we have a breather after this. Up to you. Still land soft. Nice and light. Whatever you got. I know. So we blew through these five exercises quickly. You don't have to be going super fast or jumping to feel it. I'm still feeling my heart rate up high. I know that it is. Keep it going. 10 seconds. Whether you're tapping, whether you're lunging, or whether you're jumping. 5, 4, 3, 2. Breathe. Grab a quick sip of water. First block down. How fast did that go? Keep tapping, grab a quick sip. Even if you think you don't need it. All right, you got one minute to breathe. You can tap it or jog it or take a real rest, or you can do any of those moves we just did, right? Just keep moving if you can. Watch me here. We're gonna start with a little knee raise. We'll separate right and left. Think about the core, too. If you can really bring hands to knee, then we'll switch to that other side. We're gonna get 45 each side. Then we're going to take it to what I call plie jacks. So we're reaching down, step up. Reaching down, step up again. You don't have to get super low, your legs are feeling it, but if you can jump it or tap it, then we'll get some uppercuts, then we'll get a little speed. Skater, you decide how low you want to get, how quick you want to get, how much impact you want. Breathe for 10. Are we ready? Second block. Starting with that knee raise. Hands up. Push into this one. Core's engaged. Here we go. You can go nice and slow, or you can power it up or jump it if you want. Any of those options will do you. Do you? If you need a little balance, because we're on one leg, just grab onto the wall or a sturdy chair or the couch up to you. You're gonna feel that stationary leg. It's a little bonus burn there, right? So keep it going. Think about that core being engaged, right? Yes. There we go. 10 seconds to go. Breathe. 3, 2, 1. Relax. Tap it out. Little burn in that leg, right? Let's do the same thing. Other side. Core zipped up. Strong arms. Remember, really intentional and specific with your movements. Not just flailing. Really. Let's get that burn too. Here we go. So we're getting the strength as well as getting the heart rate up for good cardiovascular health, right? We want to be burning and blasting as well, but mostly we're thinking about our heart getting stronger, our lungs getting stronger. Improving that endurance, that stamina, which is so good in every part of our life, right? Not just an exercise. We need it. Breathe. Keep it going. Again. You can jump it if you want a little extra. You got 15 seconds. You can take it slow, whatever you get. Breathe. 5, 4, 3, 2, 1. Good burn, right? All right, team. Plie jacks. So again, you can step it down, step it up. You decide how low you want to get. Down. Up to you. Low impact or high? Here we go. So plie jacks. Down, up. You can go faster, but I still want you to be intentional with those movements. Again, your legs are feeling it. You need to keep it a little higher. This is fine too. Or this here, we're just keeping those toes turned out as opposed to our regular jumping jacks. Getting a little inner thighs, a little core and pelvic floor. Keep it going. Yes. Big, strong semi circle with those arms, right? 10 seconds to go. Yes. Breathe. Last one. Relax. Good. All right, into those uppercuts. All right, guys, similar to our jabs. Ready position. Up, up. You can keep it nice and slow, or you can power it. I'll give you one more option. Halfway through. Here we go. Upper, yes. Or upper? Upper. It's Just one quick set. I want you to make it strong in your arms, strong in your core, in your back. Whether or not you're here, you're coming up and under like you're getting that punch. Yes. Good. We're about halfway through one more options. If you want to roll them with a little quick feet, a little football run, you can do that, too. We got 15 seconds, and then we only got one more move in this block. I told you it was gonna go fast, right? 10. Less than 10. Now we got 5, 4, 3, 2, and breathe. Good. All right, guys, last move. It's a skater step, tap behind, Step, tap, behind. You decide if you want to step it, you want to jump it, you want to get really low to get those hips and outer thighs. Go for it. Here we go. Tap behind, reach. I like to really reach across with those skaters, right? You can jump it, you can step it. You can get a little quicker. If you want more of that, you can get a little lower to get a little extra legs, outer thighs and glutes. Right lateral movement in those hips. Remember, this is your last move of this block, so make it good because then you get a one minute break, right? And then we're halfway through this workout. Yes. Keep it going. Last five, four, three, two. Breathe. How's that heart rate? Is it up? Mine is tap again. Guys, you be where you are. If you need a longer break, you just hit pause. Come right back to me if you're ready to keep going. You still got one minute to breathe, so it's up to you if you want to just keep tapping it out or jogging it out or any of those moves we just did. You decide. Watch me here while you're doing that side knee this time. So arm out, turned in, side knee, so we really get those obliques. If you need that balance, you can be here. You can go slow, you can go fast, all on one side, then on the other. Then we got our Heisman Run. So 1, 2, 3, stick it. 1, 2, 3. You can hop it, quick feet, or you can step it. But really lean into that hip again, getting those hips working. Then we're going to a cross punch and a knee. So punch, front knee, back punch, front knee. You have options. We'll go 20 seconds on the right, 20 seconds of the left. We'll split it up. Don't worry. And then we're stepping through our side lunge. Are you ready? Side knee. Here we go. 45, bring it in. So low impact, you're taking it a little slower, focusing on that core. If you want to add a little jump, you can. I like to keep that arm out straight and tight so I get those arms and the shoulders working. Remember, we got 45 all on this side. Side. So think about that core and then turn that hip out. Balance. If you need it like I just did, you might find you can get going a little quicker with some balance, but it's up to you. 10 seconds. Yes. Breathe. Jump is optional, but pull it in. Get that oblique. 5, 4, 3, 2. Yes. Good. Catch your breath. Let's take it to that other side. Zip up in that core. Arm out straight and tight. Really lock it out. This arm out, hip turned out. Pull it in slower, fast. Here we go. Slow with balance. If you need it, pull it in. You don't have to actually touch elbow to knee unless you can. If you can, we get those obliques, but just go for it. If you want to go a little quicker, take it here. Or again, add that jump. You'll get a little bonus in that leg either way, Right? Anytime we have that stationary leg taking all the weight, it's going through it, right? Yes. Breathe. Nice team. 15 seconds. What do you got for me? I know it's in there. Remember, this workout is no repeat. So once we're done with it, we are done with it. 5, 4, 3, 2, 1. Relax. I know I said that. As we're doing a right and a left. No repeat. Unless it's right side, then left side, but no more in this one. Here we go, Heisman. Three, two. Stick it. Three, two, one. Join me here. One, two, one, two. You can step it with a big march. Bring your knee in. Pump those arms. Or a little shuffle. Quick, quick, quick, quick. Stick, right? If you can really lean into that hip, you're really going to get those outer thighs and those glutes. If you got more space, really cover that space. Drive that knee towards your chest as you stick that landing right. How's that? Hard. Mine is pumping hard. You are so strong. You got this five to go. Three, two, one. All right, guys, angle your body. Zip up. That core guard is up. You're coming from behind. Cross front knee. Cross front knee. All we got is 20 seconds, then 20 seconds. Other side. Here we go. Cross knee, cross knee. Turn into it. Power it up. Offense and defense if you want really get that punch. You can get low, get high, get low, get high. Turn into it. Power it up. Yes. Last one. Boxer shuffle to that other side. 20 seconds here. Other side. Punching other side. Knee. Here we go. And up and Up. Remember, you can really turn into it. Get low, get high. Jump it if you want. Turn. Yes. Five seconds. Breathe. Three, two, one. Yes. Last move of this block. All right, guys, so side lunge. Try to get deep if you can, reach through, deep if you can. You decide how low. Here we go. Step, reach, step, reach. Or a little shuffle, little shuffle. I want you to really, either way, even if you're not getting super low, shift into that hip Again. This is why we're getting this lateral motion. So we strengthen our hips, our knees, our ankles, right? Especially those of you that do other strength training or things like running or biking, where everything is forward movement. That's why we want this lateral movement for function, for long term, health of our joints, for bone density, all of those things. Can you get a little lower these last five seconds? I think you can power it up. Last one. Oh, man. Team, quick step. Yes. Little taps. Keep it moving. If you can hit right. Up and down, up and down, but mostly up. All right, team, we are in our very last walk. Five minutes, five moves. Again, they're all standing. You can be jogging it. You can go side knees, whatever you want. You got about 40 seconds to breathe. All right, guys, we're gonna do a shuffle, shuffle, cross knee, double step, cross knee, shuffle cross knee. That's our first one. Then we're doing skater tap out. So think of it like that movement we do in the warm up, but we're going down, down, tap out, tap out, slower, fast, low impact or high. Then we're gonna do our little transverse, open up, reach, open up on the diagonal. You can do a jump, you can step it, you can go low, you can keep it higher. Then we're doing a little high, low punch. And then we're finishing with our tap, tap, lunge to finish it out strong. All right, go ahead. Hands behind your head. Here we go. 45, double step, cross, double step, cross, or shuffle cross shuffle. You want to stay low the whole time. Either way, even if you're low impact, shuffle. If this feels like too much for your brain, just do the shuffle. That works too, right? Who cares? As long as you're moving. You are here. You showed up today for this tough cardio, which is not easy. Guys, I'm really feeling it. Shuffle, shuffle. 10 seconds, low to high, low to high. 5, 4, 3, 2, 1. Yes. Continue to breathe. All right, skater tap out. So again, just think tap, tap. You want to just keep it here or get really low with it? Again. I know a little extra legs, but you can do it. Zip up in the core. Here we go. Little step or little jump? Quick, quick, quick. Think of it as an agility move, which a lot of these moves are side to side. Open hips, high heart rate, lots of burn, keep it going. Lots of endurance. Stronger every day, Right? That is why we are here. To feel good, to be healthy. Remind yourself, why are you here? Why did you put this on today? Because you're strong. And you are committed to your health. Ten seconds. Yes. Three, two, one. Good work. All right, so transverse, open up on the diagonal. Toes out. Get low if you can reach it up. Get low, reach up. If you want to add a little jump, you can. If you want to keep it higher, you can. Here we go. Transverse, reach. Transverse, reach. Or here. Or keep it a little higher. You can just step back and reach again. If your legs are really feeling it because you got a hard workout yesterday or for whatever reason, they're tired today, just step back reach or step back jump. You don't have to get super low. It's up to you. This is cardio. If you want that little bonus burn in your legs, in your glutes, go for it. Especially these last 10. You guys, I'm so out of breath. I'm feeling it, too. 5, 4, 3, 2, and breathe. Good work. All right, guys, two more moves. We're going high, low punch. 20 seconds each side. Nice and tight. Up, down, up, down. You can jump it if you want. Here we go. Up, down. Guard is up on your other side. Little baby jump if you want. Or toes, toes. Punch, punch high. Punch low. Punch high, punch low. Yes. 20 seconds each side is all we need. Good. 3, 2, 1, zip. The core guard is up. Ready? Other side for 20. Up, down. Punch strong. Punch, punch, punch. You're not just going up and down. Punch, punch, punch, punch. Right? Yes. Jump it if you want. We are so close, team. Five, four, three, two, one. Last move. You did it. All right, guys. Tap, tap, lunge. Keep it going. Tap, tap, lunge, or jump it. Last move. No bonus move, I promise. Here we go. Tap, tap, lunge. Tap, tap, lunge. Or up to you. Whatever you got for this last 30 seconds. We are so close. Can you get a little quicker? Can you get a little lower? A little more muscle burn, a little more heart pumping. Last 15. I know you can because you showed up today. Tap, tap, lunge. Oh. 10. Yes. Breathe. 5, 4, 3, 2, 1. Yes. Oh, man. You did it. Go ahead and grab a sip, guys. I know. Bonus move. Don't worry. I know sometimes you don't believe me. With that. Oh, this one was intense enough, right? Just get little taps. I want you to bring that heart rate down. We're gonna get a quick little stretch, but let's start. Just pull the heels, pull the hands, right? So a little active recovery before we get into a few little static stretches for our legs, for our backs. It's a great workout to do when you're short on time. Or again, maybe you're someone who doesn't like a bunch of stuff on the mat. I know a lot of cardio workouts. Let's tap behind, open up the hips. A lot of those cardio workouts, including mine, will have a lot of stuff on the ground as well. Push ups or plank press or burpees. Sometimes we're not in the mood for that. Right? So you can look, I have several workouts with the title Standing. So you know that it's all from the standing position. It does not mean it's any less intense. Right? So let's go ahead and take it nice and wide. Big stretch over, let your head drop into that. And as you know, again, you don't have to do all the jumping. You don't have to be running to get that heart rate up. You don't have to be going as fast as me or anybody else. If you are moving, if you are engaging those muscles, reach behind. I don't know if you guys can hear that, but that was my four year old screaming. We'll see if my mic picks it up. Just yelling in the backyard. I know a lot of you parents can relate. Right, hips back, reach forward. If you need some balance, grab some balance. But if you can, lean into it. Here I am sweating, you guys. I can't believe I haven't used my towel yet, but I think that's because we just kept moving. Right, Breathe. Good. And let's get the same thing. Other side. Take it here. Make sure that you like this video and that you subscribe to my channel. If you haven't already, leave me a comment. Let me know what you thought when you subscribe. That helps me be able to continue keep making free, completely free workouts here for you on my YouTube channel. So please subscribe, turn on those notifications and you'll always know when I release something new or when I do a live workout or when I have a challenge coming up. Walk those feet in. Either have your hands here or on the ground. Little petal of your feet, let your head and neck relax. Speaking of challenge, make sure that you check out the links in the description below. Get some information on my Body Fit Athletic Club. If you are looking for a little more support and accountability. Let's do some rolls again through the back. You want to join us there? It's an international online support group. We have a group on Facebook. You get monthly challenges every month, clickable weekly and monthly workout calendars. You get a nutrition plan and you get personalized direct support from myself and from Vivian, our Body Fit dietitian. Let's take those fingers just forward, let our heads drop. Even though we didn't do anything down on our mat just to get that stretch through our wrists, through our forearms, through our head and neck. So check out the Bodyfit Athletic Club. Join us there. It's been a lot of fun, a really great group. And you can also click the links to my website, get information on my ebooks and programs and my nutrition guide. And again, don't forget to subscribe. Breathe. Couple big rolls. Couple big taps. Thank you for showing up today, for moving with me, for staying engaged the whole time. Again, it does not matter what you looked like throughout this workout. If you were moving, if you showed up, you are successful. Always remember that one big deep breath in and out. You did it. That was your no repeat standing cardio hit workout. Great job, everybody.