30 Minute Quiet Cardio Agility HILIT - ATHLETE #2 [Full Body High Intensity Low Impact Cardio]

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your quiet cardio agility high lit workout. This is day two of your athlete program. However, this is a great workout that can be done anytime as a standalone workout and I will be giving you options for all fitness levels. You can take it up, you can take it down, depending on where you are in your journey. We're going to go ahead and start moving our body so we can get right into it. So go ahead and just start marching, roll those shoulders, shake everything out, whatever you need to do to to get the blood flow and get our bodies warm and get our muscles ready to work. In today's workout, we have cardio agility. So that means we're working a little bit of speed, a little bit of balance and we're getting our heart rates up with cardio, so we'll get some heart pumping. Cardio, however, high lit stands for high intensity, low impact training. So what that means is that we're going to keep it low impact. I will give you options if you want to take it up. But, but, and if you need to take it down, I'll give you that too. But this is going to be a low impact workout, but high intensity. I think you will be surprised at how much that heart rate gets up as we're going and I think you're going to leave this workout feeling really energized and like you did some work, you got some cardio. Let's roll those shoulders right here. So I will give you lots of options. You work to your level, you can go slower, you can go faster. I will give you some ways to take it up or down. The name of the game is to just keep moving and be where you are. Today. You showed up. That is all that matters. Let's step it out right here. We're getting quick little warm up and then we're going to take it into this workout. So again, agility is a little bit of speed, a little bit of coordination, a little bit of footwork. I don't want you to let that scare you. Let's take it up right here. We got our eyes, our Y's, our T's, shoulder mobility. You can keep it straight up here. I, Y, T. Yes. Sometimes cardio agility makes it sound like we're doing all football drills or basketball drills, a little bit of that. But I'm here to remind you this month and every month that if you are here, if you're moving your body, you are an athlete. We are all athletes and we're gonna get it done. Let's take it right here. We're gonna tap and reach across. So here's what we got. The beginning the first round of this workout, we have 30 seconds of a high intensity, low impact cardio agility move. Then we'll have a quick 15 second breaks. We'll go into another 30 seconds where we add on to that move. You can always, with your first level that back to basics. If you want to add on, which is a little more of where the footwork comes in, you can. You'll have a 15 second rest in between. So we have several of those moves that we have two parts. Then when we get to our round two, we'll do the same thing. 30 seconds and 30 seconds, however, we're going to take it. My heart rate's already up, right. However, in round two, we will not get that 15 second break in between. So we're gonna really push our cardiovascular system, challenge our lung. Your heart maybe get a little out of breath by going back to back 30 seconds. Then you get a breather in between. But you got those two that you do in the beginning, putting them together again, you always have the option to stay with level one, to keep it at a pace and an intensity level that is right for you. All right, so let's work our agility. We're gonna start with just a slide. Join me. We're side to side, so I want you to use your space. If you don't have a ton of space, I know some of us are working out in our basements, our living rooms, our garages, whatever it is, you keep it small. But I want that good athletic stance. And if you can, if you have more space, take it side to side. Again, we're keeping it quiet. We're not jumping, but we're doing a big step and slide. If that slide looks a little more like this, that's okay. We got three, two, one, breathe for 15. So we're gonna keep that. We're gonna add a little twist to it. So slide and twist. Slide and twist. Now that's a pivot. I don't want you to feel like you're twisting in your knee. So if you need to step, step, step, step. Up to you. Here we go. Slide and twist. Slide and twist. If you want to take it a little higher impact, you can do that. I'm gonna give you some, some options in this workout to go high impact, but that is not the goal. It's quiet cardio. I want you to challenge yourself to really Feel the intensity level without jumping. Right? But you can if you want to. I know some of us really love that kind of training. Slide, tap, tap, slide, tap, tap. Think of it, more of a twist for your core. Last one. Breathe. Tap it out. All right, next move. It's a classic agility move. We knew a lot that. Out, out, in, in. Sometimes we run it, sometimes we jump it. We're not jumping it today. We're just out, out, in, in. Here we go. Right, left, right, left, left, right, left, right. So quick feet, in whatever way is good for you. I like to pump my arms with it. Again, athletic stance. You're here. Right, left, right, left, right, left, Right up to you. If you want to get a little quicker, you can. Again, we're still keeping it grounded. We're still keeping it low. Impact. How's that heart rate? Right, Breathe. Five seconds. Slower, fast, Whatever is good for you. Three, two, one. You can get a little lower if you want more of those legs, or you can keep it a little higher, but slight bend in the knees. Athletic stance. Here's what we're adding on A little squat. Out, in, out, out. In, in, out, out, In. So I'm gonna go down when we go out. Here we go. Squat and in. Squat and in. Squat and in. You can keep it slower. Out, out, and in. So your footwork again. We all need agility work, right? Because we need it in our everyday life. We have to dodge things. Maybe it's kids, maybe it's grandkids, maybe it's something at work. You're getting out of the way. Maybe it's Legos. That's my life. Dodging Legos on the floor. This is what I do all day. Three, two, one. Little leg burn. Catch your breath. Yes, team. All right, so, Heisman, we're gonna take it to the side. If you need more of a breather, at any point, you just hit pause, take a breather. All right, we're going. One, two, three. One, two, three. Join me. Step, step, knee. Step, step, knee. We got 30 seconds. Sometimes we take it with that little hop. You certainly can. But again, the goal is not jumping like we normally do. The goal is to get quick feet and drive the knee up so the core works, and we have to incorporate a little bit of balance right, While we're keeping it lower. Impact but high intensity. 1, 2, 3. 1, 2. Knee. Yes. Breathe. All right, here's what we're adding. You want to. We're gonna add a little lunge. Watch me. One, two, three. Lunge and knee. One, Two, three. Lunge and knee. You decide how low you want to get. If you just want to tap it back, that works too. Here we go. One, two, three. Step, step, knee, lunge. I know it's balance. It's gonna throw you a little bit off balance. That is part of the goal. Remember, balance is part of coordination. It's part of agility. It's part of preventing injuries. So I don't want you to feel. If you feel a little unsteady, that is okay. You're doing it right. One, two, three. Two, three. Last one. And breathe. Who's feeling it? I know I am. All right, team. So I don't even know what this is on my counter step, back on my double step. Think of it as a shuffle. Get low. Here we go. Double step, double step. So low. Again. Strong, athletic stance. If you want to keep it a little higher, you can. Your goal is to find the speed and the width that is good for you. Again, if you have a small space. 1, 2, 1, 2. But I want you moving at a high intensity, low impact. That's good for you. Keep it going. Breathe. Yes. Oh, I know what we're adding. All right, team, catch your breath. You can keep it right there, or we're gonna walk it back. Take it back. Back, back. Up, up, double step. Take it down. Back, back, up, up. We're at that almost at that halfway point through that first round, so go ahead and grab a quick sip of water before we jump into that. You do not have to go to the plank if you don't want to. You can just touch it down or do little tap backs, or you just keep that double step. Let's get it done in five. Walk it back, double step. Here we go. Double, double, take it down. Walk it back, walk it in. Yes. You could make that a pop back if you wanted to. But again, I challenge you to think about how can you get the agility? How can you get quick without jumping? Sometimes that is even better for our agility, because when we're in daily life, sometimes we have to do it without jumping, but we still want to get everything moving. Three, two, one. And breathe. All right, team, now we got a right side, left side, so catch your breath. Watch me here we're gonna go twist with the knee. So we're here. So this leg is a little bit bent. We're gonna cross it here. Join me. 3, 2, 1. 30 seconds. You can go slow, you can pick up your pace. But we're not jumping. We're getting core here. If that twist Is right for you and your core. And we're driving that knee up. Slow or quick? Twist, twist. Right, just like that. Core working, leg working, arm steady. Five seconds. Five, four, three, two, one. We're gonna stay on this side. I know you feel that leg. We're gonna take it down. So twist, tap, twist, tap. If you can get all the way down and tap it down, that's great. Otherwise, just keep the knee or just reach across. Here we go. Twist, tap. So again, think high intensity. Think small speed and agility. So you're moving your feet and your hips and your arms and your torso in a way that is good for you, but without jumping. Twist, tap, twist. Fifteen seconds. You got a team. Breathe. Twist, tap. Three, two, one. Catch your breath. Same thing. Other side. You know exactly what to do, so spin this. 15 seconds. Breathing. Right, you're gonna twist, tap it down. Slight bend in the knee, turn your body, drive that knee up. Then we add the tap down. We get a breather in between. Here we go. Twist. Start slow to get a feel for the motion. And then as you're ready, pick up that pace. If you need a hand on the wall, you can get it here. Whatever you need to add that balance. Halfway there. And breathe. Yes, team, right here, you get this. Five seconds. Can you pick up that pace? Three, two, one. Catch your breath. All right, team, let's add that little tap down. So watch me here. Cross and tap. You can pick up your feet in between. You can can pivot if that's okay for your knees and you got the floor to do it. Or you can just keep the knee. Here we go. Twist, tap. You can reach or get low. Really touch the ground. Promise you you're gonna feel how this low impact workout is. High intensity. And breathe. Yes, you can. We are almost through that first circuit, I promise. Breathe. 5, 4, 3, 2. And breathe. All right, team, here's what we got. This is a skater. Tap it side, tap it side. All right, we're gonna go with that. Three, two, one. Step, tap, step, tap. Low impact, so you're crossing behind, right? Getting in that transverse plane. You can keep it just right here. And again, I want you to listen to your body. If you need more of that recovery, you take it slower, but you're still moving, right? If you want to keep it going. We're still not jumping, but we're here to here. You can get low if you want a little more legs. Depending on how your legs feel, maybe you had a hard workout yesterday. Who knows? But let's get it done. Three, two, one. And breathe. All right, team, now we're gonna add a little sidekick. So kick to the side, step, skater, and cake. If that feels like too much for your brain, forget about it and just keep the skater. Here we go. Skater, kick, slide, skater, and kick. So you got to give yourself a second to get set up. It can be low. It can just be here, here, or full kickboxing kick again, not jumping. It's a step, slide and kick. Yes, you can. 5, 4, 3, 2, and 1. We made it. Last move. All right, then we breathe. Then we go to round two. All right, here's what we got. So we're gonna take it. World's greatest stretch. Everybody remember this one. Drop it down. If you can reach up, step in between here to here. Or if you need to keep it up top, step back, reach. You can get in the lunge or high, reach up to you. Hand down, reach up. Think of it as a mobility move, but it's going to get your heart rate up to 2. 3, 2, 1. Here we go. Step back, reach up. In and up. Back, reach, and up. You can also go here, stay a little higher up to you. Or again, stay all the way up with or without that lunge and just stretch through the torso. 10 seconds. Reach, and up, down, reach. 3, 2, 1, and relax. This is it. We're adding on to that. Here is what we got. A little dizzy. Watch me. You take it down, you reach, you walk it back, you go. Climber across. And up. Reach. Take it back. Climber across. This is it, team. If you want to just keep it up top. World's greatest stretch. You can do that. You can even add a standing climber up to you. 30 seconds, then we're getting a breather. Here we go. Take it down, reach up. Step it back. Climber, climber. Other side. Reach up, step it back. So the idea would be that you stay down the entire time in that plank position. And it's a low impact climber to get that core working. But again, you can keep. Keep it up top. Right here. You can be here. Climber, climber. Here. Yes. Climb up to you. Three, two, and one. Everybody breathe. Grab a sip of water. Oh, man, can we get it done? Look at that. We made it through that first round. I want you to take it side to side. How does your heart rate feel? I want you to pay attention to that. How did you feel moving through this workout? One of the things that I do in a lot of my workouts to keep it high intensity but lower impact is we Decrease our rest. Right. Sometimes when we're going super high intensity or super, super heavy lifts, we need longer rest periods. I am here to get you in and out with a quick, efficient workout. So we decrease those rest periods and keep that heart rate up. That's a good is another way to do it. Remember, there's so many ways to mix up your variables to increase your volume, increase your intensity, increase that time under tension. You do not have to always be aiming to go faster or heavier or go all out. All right, we're at the top. Remember, we're going back to back. We're starting with that slide. Let's get it done. Three, two, one. Last round. And it's gonna go a little quicker this time because we're putting them back to back. We'll still get a rest after we do them back to back, but we are going to really push our endurance as we go. A full minute. If you need a break, take a break. But we're getting it done. You can keep it with this basic move, your starter move, or remember that little twist. You can add it on right here. Here we go. So slide and twist, slide and twist. If that doesn't feel good on your knee, pick up those feet or leave it out. Twist, twist again. If you want, you can add a little jump, but it's a low impact workout, so you don't have to. 15 seconds. Yes. You can breathe into it. Yes. Team, we got 5, 4, 3, 2, and 1. Breathe. Catch your breath. All right, now you know what we got? We got out, out, in, in, out, out. In, in first 30. Then we're gonna add a little squat to it. If you need to take it slower, take it slower. If you want to take it lower, take it lower. Here we go. Out, out. In, in. I would love for you in the first few seconds of every new round to give yourself a slow round so you get a feel for the agility piece of it, Right? Don't feel like you have to go right into the quickest version, especially if you're out of breath. Give yourself a second to master the footwork or whatever it is. Remember, we're doing that for a very specific reason, because we need it in our everyday life. Let's add that squat. Down, down. So low to high. Quick feet, but not jumping. But you can pump those arms. I like to. That helps me get my pace going right. We got 15 seconds. What do you got, team? Again, this is how we're pushing our endurance. Like taking that break in the middle. Out. We got five, four, get low. Three, two, one, and breathe. Breathe. I'm sweating. Team. All right, let's take it to that heisman. Remember that. 1, 2, 3, and knee. 1, 2, 3, AND knee. Try to get low in that athletic stance. Drive to the knee to your chest for core. Ready? Here we go. 1, 2, 3. 1, 2, 3. One, two, knee. Remember, you can go quicker on your pace without jumping. If you're feeling it and you want to add that jump, you can. But look, I can still keep almost the same pace, keeping it low impact just by being super specific about my moves. That's what I'm always going to remind you. Intention equals intensity. 3, 2, 1. Let's add the lunge. 1, 2, 3. Lunge. And up. 1, 2, knee. Give yourself a second in this position to get in place for that lunge. And breathe. Yes, team, 10 seconds. One, two. We got five, four, three, two, one. Catch your breath. All right, Remember that double step, walk back. Getting it. All right, so we start with our two steps. Let's keep it super simple. If you need to go slower, go slower. You need a breather. Take a breather. One and two, here we go. Step and step. I can feel that my heart rate is still coming down, so I'm going to give it a second to master the footwork. Right. I'm gonna stay a little higher, give my legs a little breather. Then as I'm ready, I'm gonna pick up that intensity. So a little lower, a little quicker. You can still give your legs a break at the top from that athletic stance. Breathe. Good. Here we go. If you want walk it back right here. Walk it back, walk it in. Double step. One, two. Walk it back, walk it in. Give yourself a couple slow ones. Then as you're ready. How can you pick up that speed without jumping? Quick, quick. Yes, Mobility. Down, down, up, up. There we go. You don't have to do it. Only if you want to. 3, 2, 1. All right, let's grab a breather. Quick sip, grab some water. All right, team, we got the less of these. We got knee twist, knee twist, tap down. Right side, left side. We got our skater and we got our world's greatest stretch. That is it. Let's get it done. Give yourself a second. If you don't need that time, you can just keep it moving however you want. All right? So refresh your memory. Twist for 30. Twist. Tab down. This leg is going to get a burn, which we love. The abs are going to get a burn. The arms are working. Keep them nice and strong. Not just here. But tight. And then we'll increase that intensity. 30 seconds. Knee. Here we go. You had a breather, so maybe you can start at that higher intensity. It's up to you. Twist. Keep a slight bend in this knee. We're not popping it out. We're keeping it working, right? Drive into that heel. And again, if twisting is good for you, aim to bring that opposite elbow to the knee. Twist. Strong arms. Yes, you can. We're gonna add that tap down in five seconds. Four, three, two. Here we go. Tap it down, twist it up, tap it down. So notice your footwork, right? Give yourself a few to get into it. Twist, tap, step, step. You can pivot, or you can step, step, but that is your agility work. So let's get it done. 15 seconds. Breathe strong on every part of this move, right? It's not how fast we go, it's our intention. 3, 2, 1. Breathe. Let's get the same thing. Other side. All right. Are any of you surprised at how much your heart rate is up? I know I am, and I designed this workout. I knew it would be. All right, we got that twist for 30 seconds. Here we go. Twist. If you need to start slow, you can. I know that heart rate's up. I know everybody's getting tired because we're getting towards the end. Zip up that core. Strong arms. Twist. And after this, we got two moves. Skater kick. World's greatest stretch climber. That is it. And done with this workout. Yes, you can twist and. And breathe. Five seconds here, then we're tapping it down. Here we go. Twist, tap, twist, tap, strong cross tap. Get high to low. Yes, you can. Team. I know we're tired, but keep it strong because we are so close. You are two minutes away from the end of this workout. Right? Two rounds of 30 seconds. 30 seconds. Three, two, one. All right, breathe. We're gonna get that skater. Remember, we're tapping behind. Tap behind. You can go quick, you can go low, you can go high. It's up to you. What do you need in this moment to finish this workout? Strong. Here we go. Step. Get low, get low. Things to think about is that wide step again, that lateral movement that we're doing a lot of on purpose because we need to move that way in life. And that transverse plane crossing, twisting in the torso. Right again. You could take it to a jump, but remember, you can get that intensity without having to jump or run. Right? 3, 2. Let's add our kick. Skater set up, kick strong. Skater set up, kick strong. However many parts you need to make this Into. Get set, kick, back, step, skater, get set, kick. Or if you can make it more fluid, up to you. And up and up. 5, 4, 3, 2, 1. This is it, team. World's greatest stretch. All right, I want you to step it back. Drop it low in that lunge if you need to stay up top. If you can take it here. We're stepping in between, then we're adding it from the plank. Adding the climber. Can we get it done? I know we can. I know you can. I give you a few extra seconds to breathe. Let's get it done. World's greatest stretch for 30. Adding those two climbers. These are either at the top or the plank. Ready? Here we go. Step it back, reach it up, step it in. I want you to really think of this one as mobility. Your heart rate's still going to get up, but however you're doing it, really get that mobility work, because we need that, right? You know me, I'm always trying to put mobility into your other workouts because we don't get enough, and that is that. And strength and endurance are what we need for long term health. Here we go. Add that, climber. Take it back. Bring it up. Step it all the way back. Climber across. One, two. Step it up. Reach. Take it back, climber. One, two, Here, reach. Remember, you can come up with it. One, two, step back. Reach. Climber standing. Standing. Yes, you can. Five seconds. What do you got, team? One, two, three, two, one. And stretch. Bring it up. Tap it side to side. Yes, team, give yourself a few seconds. Tap it side to side. Catch your breath. Yes. I am so proud of you. I don't know how you're feeling after all that, but I'm feeling tired. We get it all in, I think so the screen with all my workout moves so I don't forget anything, but, you know, sometimes I do. All right, team, tap it out to bring that heart rate down. So let me know in the comments. I would love to hear from you. Did you feel that? Did you feel the high intensity even when we weren't going high impact? Did you feel like you could stay quiet? This is even one you can do barefoot. You can do any of those workouts barefoot if you feel good to you. How did this feel? Both in your heart rate and your hearts and lungs, in your endurance and in your muscles? Did you feel like you got a little mobility? Because that was part of my goal. Did you feel like now cardio agility is for you? I can't tell you how many people have come to Me and said, oh, my knees just don't like agility. I can't do it. Oh, my body doesn't. I don't need it. I'm older. No, that's when you need it the most because. Because that is how we prevent falls. That is how we stay mobile. That is how we get out of the way of things. That's how we keep moving. Think about even just being in your kitchen when you have to go from the sink to the dishwasher to the cabinets over to the fridge. Maybe you got a kid here, maybe you got to answer your phone. Whatever it is, we need to be moving all the time. And how do we do that? We keep moving throughout our life, right? See balance, that's my abs working harder, right? I will always remind you of that. If you are off balance, if you feel a balance, that is not a bad thing. That does mean you are working towards that balance. If you can lift up and get that quad stretch while you take that arm back. If that's not right for you, you can just tilt that hip forward, fingertips to the back, either on a wall or here. Make sure you check out all the links in the description. I would love for you to join us in the Body Fit Athletic Club. If you like the athlete program or you like this workout, you're gonna find lots more there. And of course check around the YouTube channel. Tons hundreds of free workouts here for you. But if you're looking to take it to the next level, get nutrition help, get access to a trainer and a full time dietitian. The Athletic Club is where you want to be. So check that out. Make sure you're on my mailing list so you get your free weekly, weekly and monthly workout calendars. And of course if you're looking for any equipment, any Body Fit apparel or anything else, Body Fit by Amy. Check out my website. Everything that you need is down below. Don't forget to like this video and subscribe. Thank you so much for being here. Let's get one big deep breath in and out. You did it. That was your quiet cardio agility high lit workout. Great job everybody.