30 Minute No Repeat Standing Cardio Workout

Hey, everybody, I'm Amy from Bodyfit by Amy. And this is your no repeat standing cardio workout. This is day 20 of your holiday hit challenge and no repeat workout. All body weight, getting your heart pumping and of course giving you lots of options to be where you are today. You don't need any equipment for this workout, just some space to move. Are you ready? Let's do it. Foreign. Let's start with a quick, dynamic warm up. March it out, roll those shoulders. You can take it to a little jog if you want. Shoulders to the back and then to the front. Start small, make them a little bit bigger. We're going to keep the warm up short today so we can get right into this cardio. Since it's all standing, we just need to get our muscles warm, we need to get the blood flowing and we need to get working in those planes of motion and movement patterns to be working throughout this workout. So this is cardio. But of course, if you know me, you know we're always getting strength with our cardio and if you know me, you know I'm always going to give you lots of different options. What is fun about this workout is we are going to be just hinge it forward. We're going to be starting at a lower intensity with a base move for 30 seconds. Then we will increase our intensity for 30 seconds. Mid level, reach it down, reach it up and then we're going gonna take it all out. Hit for 30 seconds. So you will have options. You can always start with that base level. Little squat and roll through the hip. Start with that base level. If that is good for you, you stay there the entire time. You can try those added intensities. When we get to that third set of 30 seconds though, that is where let's tap it back. I want you to really go for it. That is your hit round. 30 seconds, high intensity, which does not have to mean high impact. Let's take it down right here. You can stay here or drop it down if that's good for you. Drop that knee, open it up, because then you get a 30 second rest. So I really want you to earn that rest. Get that heart pumping and then you get a breather. Then when we start back, stay here if you want. You will start back with that base level. A little lower intensity but still getting the heart rate up. So I think you'll find it moves quickly. Take it here, round it up all the way through. Tap and reach across. I think you'll find it moves quickly and you get those breathers in between. Remember, part of high intensity interval training or any interval training is the recovery. So we want to use that recovery to our advantage. We're gonna go straight through, so grab water in those 30 seconds if you need it or just keep moving. You can just keep tapping it out or jogging, but do what is best for you. So if you're at that base level the whole time, that is fine. You are here. You showed up today. That is all that matters. I want you to be where you are today and know that if you showed up today, you are successful. So go ahead and shake everything out. We're gonna start with a what I'm gonna call a letter jack. So we're gonna do our letters. We're gonna go out wide with a T up with the Y and an I. T, YI, and we're gonna add a little jack to it. But we're gonna start low impact. Tap, tap, tap. Join me here. 40. Oh, no. 30 seconds. I'm already forgetting. Let's take a T, Y, I, T, Y, I. Listen, as we go, I want you to think of this also as no mobility move. We're opening up the chest, mobility through the shoulders as we get through it. If you do what I just did and you just want to go I and T, that works too. Let's take it to a little hop step. Here we go. 30 seconds out. T, Y, I. Again, if it makes more sense just to go T and I, that's what we're gonna do on that last round. If you can get that Y in between, how many of you feel your shoulders burning? Right? So we are getting some upper body and that heart pumping, right? We're coming up on our last 30 seconds. You can keep it here, or we're just gonna go T and I with a full jack. Here we go. T, I, T, I. Yes. Kind of like that seal jack where we cross out and up. Tap and tap is fine. Or jack or the in between, which is a little hop, hop, hop. So many options, but keep it moving. Five seconds to go. Four, three, two, one. And breathe. So that's what it looks like. We have one long round where we build on that move 30 seconds at a time and increasing our intensity. Really getting that heart rate up till that last hit round, and then we get some recovery just to tap it out and keep it moving. Do what is best for you. If you're moving, you are succeeding. All right, we're gonna take it corner to corner punches. We're gonna go right and left. So we're gonna step Punch, step, punch. All on one side. Let's get it going in three, two, one. Here we go. So step right, punch right. Punch right or left for you, we're just stepping, so corner to corner. Watch my feet. If you're not a kickboxing person, you can just think of it as cardio. But if you can, I want you to punch strong. Right. Other guard is up. You're pivoting on that back foot. All on one side, but low impact. We're gonna take it up for three, two, one. Here we go. Little jump if you want. So watch me here. Breathe side to side. Keep it low impact if that's what's best for you. And again, strong punches. I'm not just out here. I'm intentional with those punches, whether I'm jumping or stepping. Punch, punch, pull back. Punch, pull back. Yes, Team, five seconds to go. We're gonna make double time with our punches and our feet. Watch me double double quick ones if you can. Take it here. Keep that guard up. Punch it strong. Out. In, out, in, out. In doubles. 15 seconds ago, there's that heart rate. One, two, one, two. Quick feet. Yes. You can jump it or high impact. 5, 4, 3, 2, 1. And breathe. Tap it out. So remember, that recovery is part of the deal. As our heart rate recovers, we regain that energy. But you keep it up to keep that energy moving, right? We're going other side. So you're staggering here. Watch me punch. Corner, punch, corner. Bring it in tight. You can bring that knee up if you want. Start low impact. We'll build it to that hop. And then doubles. Guard is up in 3, 2, 1. Other side. Punch, punch, Pull that punch. Pull back. So it's a little pivot on that back foot. If you need to pick up that foot. If that's better for you, then pivot. Depending on your floor, do what's best for you and your knees. Oh, not yet, right? I'm getting ahead of myself. Use this time to get a feel for the motion. Not only is this our low impact version as part of the recovery, but this is where we really get a feel for the rhythm, for the motion. You pick your pace. Let's speed it up. Here we go. And I say get a feel for the rhythm, but your rhythm and your pacing is whatever it is for you, you are at your own pace. If that's here or here, that works too. As long as you have good form, that is all that matters. 10 seconds. Corner to corner. Hop, punch. And then we're gonna go doubles. Yes, we will. Three, Two doubles. Take it here. Here we go. One, two. It's quick. Guard is up. Core is engaged. Strong punches. Pull it back. I know it's faster, but you can do it. Get that heart popping. There's the cardio. Don't worry. There's not a lot of boxing. Maybe one other interval in this workout. It's not a boxing workout. I just sneak it in every now and then. Four, three, two, one. Breathe. Let's go. Grab some water. You got 30 seconds. Keep your feet moving if you can. I told you, we're just gonna go down this workout. We're gonna get it done fast, all right? So I want you to think of that skater that we do. Skater, skater. But we're gonna do a halfway. So skater here, slide it here. Step in, tap behind, step out, slide it in. We're going to start with just a step cross, like a curtsy lunge and a slide. Then we'll build it from there. All one side. Here we go. Step, cross, step, slide. Step, cross, step, slide. I want you to really get low in the curtsy, especially in this first round, if you can. If your legs are super tired or that doesn't feel good for your knees, just tap behind, step to the side, get low, and notice I'm just pumping my arms here to here. Yes. Breathe. Three, two. Let's take it to a little more of a hop step. Here we go. Cross, behind, and step. Cross, behind, and step and up. Yes. Breathe, breathe. Get low, get low. I mean, get low. Get high in the hips is what I mean. Low in the hips. Drop the knees. Slide it up. Drop the knees. Slide it up. 5, 4. Speaking of knees, we're gonna add our knees coming up. Watch me, huh? Take it here. Up step, here, up step. If that feels like too much for you, just keep it here. I know that's a lot for your brain, right? Because we're adding another step. Let's just drive that knee up. 5, 4, 3, 2, and breathe. My brain was feeling it, too, right? So when we get to that point on this side, because we're gonna get all that on the other side. You can cross. You can have your little knee jump here and then step or drive it up. Take it here. Either one works. Catch your breath. How's that heart rate? I hope it's high. I know mine is. Get that recovery. All of that on the same side, starting with the curtsy slide. Step into it. Pick up your pace. Three, two, one. Take it here. And slide. Get low and slide. Get low. So hopefully you're Feeling in your heart rate. Why this is effective, right? Because we're starting with low impact, but we're still keeping that intensity up, right? Because we're getting specific. We're getting low. We're getting a lot of muscles working. So feel that your heart rate is still up, even though this is high impact. But we're gonna take it up even more with a slide. Here we go. Calf skater slide, half skater slide, curtsy slide. And breathe into it. Yes, you can. I know. Now, remember, if your brain just didn't get that last round, I know mine was struggling, too. All we're gonna do is find a way in this last 30 seconds to increase the intensity. That can be knees, that can be speed, that can be high, low. Here we go. Drive it up, drop it down. Drive it up, drop it down. That's what I meant, right? But I know it might make more sense to go here, side here, side here. Yes, you can either one. Three, two, one. Yes. Breathe. Now, you know, I'll do a full rehearsal of these. I go through them, and I think, oh, that makes sense. And sometimes we get in the midst of it, maybe not as much. Doesn't matter. As long as we're moving, right? Water. All right, team, taking a break from right side, left side. What do you think about that medicine ball slam? Have you ever done a slam over your head? Slam the ball, then you pick it up over the head, slam the ball. We're going to start. Low impact, core engaged. As if you had a weight or a ball. Here we go. Slam. Pick up your feet. Slam. Watch my feet again. This base level round is for you to get a feel for the motion. I'm going over the head. Over the head. So we get lots of core, lots of upper body. I'm turning my knees, hips, and ankles and toes here. We're gonna pick up the pace with a little more of a hop in three, two, one, huh? So as if you're slamming the ball down, slam. And because we don't actually have a ball, we don't have to actually pick it up, right? So slam. Drive those hands down. That is where that core gets engaged, right? We're here. And breathe. You got five, four, three, two. Now get low, get low. Here's your last round. As if you had to go all the way to the ground to get that ball. If you'd rather keep it up and go a little quicker, you stay there in the middle. If you want to keep low impact, you take it here. Either way, last 15 seconds. L. You got here. We Go. Whoa. Still slam, pick up, slam, pickup. You got five, four, three, two, one. That's it. Just one side. No, right side, left side. All right. Speaking of that, the steps. So maybe some of you remember this from cardio classes back in the day. Out, out, in, in, out, out. In, in. We're going to start with just that. We'll add a little hop to it. We'll add a little squat to it. Catch your breath. Forward and back. Out, wide and in. Right, left, right, left, left, right, left, right. In 3, 2, 1. Step, itch. Switch it if you win. If you're in cardio class back in the day, we often did this with our arms. If you want, you can step class. Anybody I know? When I first started teaching in college, that's what we did. Breathe. Five seconds. Out, out, and in. We're gonna take it to a little hop, step, and get it low. Here we go. Hop and back, hop and back, hop. Right, left, squat, back. Left, right, squat, back. If you don't want to get low, you just step it, and you can keep those arms with it. Out, out, in, in, out, out. Squat, in, in. Right, left, squat. Right, left, left, right, left, right, or whatever it is for you. Guess what. You can probably guess what's coming. We're gonna jump it forward, step it back in 3, 2, 1. And back. Left, right, right, left, left, right hand up low to high. Yes, you can. I know. We got our arms and shoulders burning on those letter moves. We got our legs burning on this move. Get it low and back. Remember, you can step it. 2, 3, 2, 1. And breathe. We are working our way down this list, team. All right, so speaking of having a medicine ball or a weight, our wood chop that we do all the time, we're gonna take it one side. We're going hip to shoulder as if we had a weight or a medicine ball. We're going to start low impact, but I want you to take it here, turn it here. You can pivot if your floor allows for it and your knees. Or pick up your feet. Pick up your feet. Three, two, one. Here we go. Chop and chop. So if you can, if it feels good for your back and your shoulders, I would love for you, really, to extend the arms across. A lot of times when we're working with a weight, I tell you to start hip to shoulder, so that way it's not pulling on our back if that gets a little too heavy. But since we don't have a weight, bring it up. Tap low to high. Yes, you can. Five seconds this side. Three, Two, one. We're gonna go low. High knee, low, high knee pivot if you need to slow it down. I know it's a lot of footwork because we're trying to work in that agility. Slow it down if you need to, or chop it strong. Chop. Don't worry if you're slower than me. And breathe. Three, two, one. Hold it here. We're gonna lunge, knee, lunge, knee. Pull it in. You got it, team. I know. Pull it in. No, chop, just the knee. Let's get it done. Strong here or here. Get low if you can. A little hop if you want. Pulling that medicine ball or that chop towards that front knee. It's core, it's legs, it's arms. Breathe. Yes. Three, two, one. Tap it out. All of that on the other side. So turn, shop. Try to get across your body so we get that core. Full body rotation, then knee. Twist and knee, then front knee all the way. Or lunge, knee, whatever you got. Let's get it done. We got three sets of 30. We are so close. Just a few more in three, two, one. Here we go. And up. Twist. Really lengthen across your torso to get those obliques that center core. Lift up and get low for legs again. Working the agility. So that quick footwork, that balance, work, that movement, that's what we need for life, right? So we're gonna get it in our workouts. 10 seconds, breathe. We're gonna add that strong chop up and add a knee at the top. Here we go. Down. Knee, chop up. Knee, chop, up. I know I'm turning pretty fast, but it's up to you. Chop knee. You can go slower or whatever works best for you. Be where you are today. Remember, be where you are today means where you are on your fitness level, where you are in your day, where you are in your life, how your body is feeling. That can be different day today, and it is no reflection on how hard you're working. Three, two, one. It's a knee lunge. Knee. Low to high. Or here. Either way, wherever you are, increase that intensity. If you're staying high, try to get a little quicker. If you're adding the lunge, try to get a little lower. Up to you. 10 seconds to go. That breather is coming. Yes, team. Get it done. 5, 4, 3, 2, 1. Breathe water. We've been doing several workouts recently with this 1, 2, 3. 30 seconds, 3 times. Because it's a great way to build, and a lot of you commented on that. So you start knowing what you're doing. You Learn the form. You increase it, you increase that intensity. All right, so we're back to some punches, but you can do it. We're going transverse. Open it up, punch for two, step it in, open it up. Punch, punch, step it in. Here we go. Right, punch, punch, step left. You decide. You just want to step in the transverse, which is opening out on that diagonal. Toes are out. Transverse plane, right? Or if you want to get a squat into it, transverse, plie, squat, huh? Yes. Breathe. There we go. Here we go. Jump it. One, two, one, two. Sorry. Step. It's a quick step, not a jump lap yet. Punch, punch, punch, punch. You're picking up your pace. You can still step into it. But if you can get a little hop step and get a little lower. That feels weird. Just punch, punch, side, punch, punch. You can stay right here if you want to take it to those uppercuts. Last round, we're gonna jump it. Here we go. Up, up, up. So you're getting a full 180 jump? Well, not exactly 180. What would that be? 90? I don't know. But turn into the transverse. Uppercuts for two. Jump it or step it. Uppercuts for two. Get low, punch hard, get quick, get it going. 10 seconds. Hop, hop. You don't have to go fast. Relax to feel the burn, right? Feel that burn. Feel that heart rate up. All right, right side, left side. One more time. And then after this, we got one more move. So two moves to go. This one has two sides. We're gonna step it back, step it out, step it back, step it up. Then we're gonna add a knee. Then we're gonna add a jump. So all on the same side. Pump those arms. Pump, pump. Just like a run motion. Let's get it done. One side, three, two, one. Step. Back, step, side, step, back, step, side. What you're gonna find is that stationary leg is gonna feel a little burned. That's okay if you need to pick it up in between or stay a little higher. That works if you can get low. So back and up. This is all about that hip action, right? Hip. Your hip moves in all planes of motion, so we want to get that in our workouts. So we loosen them up in leg. Let's add the knee in 3, 2, 1. Back knee, side knee, back knee, side, knee. Or slow. You can also just tap that knee in just like you were doing. But if you can drive it to the chest, get that core working back. Yes. Again, pump those arms as if you were running. Right. Hopefully, that leg is burning in 10 seconds, we're gonna add a little jump. It's a grounded jump. Looks like that, but we're gonna make it burn. It's the last time we're gonna do that. In 3, 2, 1. Knee, jump, knee, jump, back inside. So really make them different. Moving laterally and moving back. Different planes of motion. Little baby jump. If you can pump those arms strong. Fifteen seconds to go. Yes, you can. I know you're tired, but we are so close to the end of this workout. We got one more side of this and one last move. In 5, 4, 3, 2. And breathe. Catch your breath. Water. One last time. Let's get it done. All right, team, who feels that leg right? Get a little stretch out right here. Same thing. Other side. All we got, right? Let's get it done. We're going side and back. Back, tap, side, tap, start, slow start low. We add the knee, we add the jump. In 3, 2, 1. Tap, back, tap, side, tap, back, tap, side. So no matter what pace you're going, we want a slight bend on this knee. Try not to lock out again. If you need to pick it up in between so you don't get as much burn, that's okay. But we're keeping that slight bend. Athletic stance again. Elbows pumping, core engage. And not just here to here. Really make them different. Side and back, hip action, hip mobility. Add a knee back up. You can go slower again. If you need to pick up the foot in between, that's totally fine. We go on one last burn. Push into the heel to really get the glutes on fire. The hamstrings as well as your quads. Think about that core two and get ready to add that jump in three, two. Let's go for it. 30 seconds, side and back. You don't have to lunge. It's not a lunge. It's a knee. It's a knee. Back, knee, side, knee. It's a low jump. You're grounded. Usually that last level goes is a little slower than the mid level. So it's not about speed, it's about intensity. And how are we increasing it for three, two, one. Burn. Yes. All right, team, we got our last round right here, right? Let's get it done. All right, we got our standing climber, our mountain climber. Let's start with a little cross climber here to here. So elbows to me as if you were in a plank, right? Feel free to take it to a plank climber if you want, but we're keeping this all standing. We're gonna start there. We'll add the jump, we'll add the intensity. In 3, 2, 1. Take it here, take it here. Side knee. So you can think of it as a climber like this. Or if you really wanna power through those arms, right? We're here to here, tap, tap or cross. Lots of core with these knees, which we've added in on a lot of moves, right? Let's finish it out strong. This is it. Five seconds, then we're gonna go standing climber. Straight in, straight up. Here we go. We're here, we're here. Up, up. Yes. You can keep it. Just a march also works. Or power it up. Here it's a little hop step again. Drive the knees to the chest. Just as. Just as we would in a mountain climber on the floor. To really get that core action, what we're gonna do for that very last round. 30 seconds. You have four to the side, four to the front. High intensity. Here we go. Cross, cross, cross, cross, center. Almost like a bonus move, right? Take it. Cross, cross, cross, center. Up to the ceiling. Arms and knees, four and four. Side, side. You can jump it as much as you want, or you can ground it as much as you want. It's up to you. Low impact works as well. Whatever is good for you. One more time. All the way through. Side, side. Yes. There's time, but Finish it out. 4, 3, 2, 1. Breathe. Ha. You did it. Yes. Team. That's it. No bonus move. I promise. That is it. Let's cool it down. Tap in front. Try to bring that toe up on the heel. So we're getting that active little hamstring stretch. Yes. You did it. I'm so proud of you. I want you to. As that heart rate settles, feel that energy. Feel that sense of accomplishment. If it was hard, remember what I always tell you. If that felt hard, it's because you were working hard. Let's stretch out. Little hamstrings. It is not because you're out of shape. It is not because you can't do it. It's because you did do it. So remember that. Let's hold this one here. Hips back. Breathe. Take it here. Lean into that and then come forward. Drop that hip doesn't have to be super low. Take a hamstring. I think we so often go to the negative of, oh, that was hard. I'm really out of shape. Oh, that was hard. I couldn't do it. Versus, oh, that was hard because I was working really hard. I was challenging myself. Oh, I did it. It was hard, but I did it not. I couldn't do it. I did do it. So remember that and that applies to everything in life. Team, let's take it here. Hands down the inside, press out gently on the inside stretch through those shoulders. I know everything moved quickly, but I'm hopeful that that base level kind of set you up for success and gave you options. Please let me know in the comments below what you thought if you like this, if you got to move quickly. Ah, I love to get your feedback. And of course don't forget to subscribe to the channel. Hit that notifications button so you always know what is coming up. Reach those thumbs to the back and when new workouts drop, which is a few times a week when I have live workouts, what is coming up in the new year. So many fun things. So so make sure that you subscribe, turn on the notifications and of course follow me at Body Fit by Amy on social media, Instagram, Facebook, Twitter and if you're looking to take it to the next level, please join us over in the Body Fit Athletic Club. You can find all the information in the description below, as well as information on what I'm wearing, where to get this mat, where to get my dumbbells and kettle bells and equipment that is not out here right now, but things that you commonly ask. Make sure you check that description. I've got some discount code for you, codes for you on all of that. Huh? Breathe. So proud of you for showing up today and for getting through that with me. One big deep breath in and out. You did it. That was your no repeat standing cardio workout. Great job, everybody.