30 Minute Quiet Cardio HIIT with Weights Workout

Foreign. I'm Amy from Bodyfit by Amy. And this is your quiet cardio hit with weights workout. This is day 14 of your holiday hit challenge. Just like it sounds. We're gonna keep it quiet meaning low impact. But that does not mean low intensity. We will get the intensity up. We will get your heart rate up, but with low impact exercises using either just your body weight, if that's what you want to do, or using a set of weights. I'm going to use my and my five pound dumbbells. So if you have something light, add it in. We'll get strength, we'll get cardio. We will have a great time. Are you ready? Let's do it. Okay, we are starting with a warm up. We will get the blood flow and get those muscles moving, some movement. Prep for what we're going to do, but we'll keep it pretty short. Roll those shoulders to the back. Start small, make it a little bit bigger. Take them back to the front. Dynamic warm up. Of course, if need more of a warm up or a cool down, please get it on your own. You can check out the links in the description to my extended warm up and extended cooldown. We will cover everything that we need to get moving today. We're keeping it all standing for this and we'll take it out nice and wide arms here. Roll it through. So we'll keep it up top. We'll keep everything working though lower body, upper body, core and of course cardio as the name suggest. Let's take it flat back down and round it up. It is quiet cardio. So low impact cardio, no jumping or high impact. But we are gonna get high intensity, so that's why it's a hit. High intensity interval training. Hold it here. Roll those shoulders. I know we often think low impact means low intensity and it can, but it doesn't have to be in high intensity doesn't have to mean high impact. So we'll keep it grounded. But by adding the weights and being intentional with our movement. Let's out and reach. We're gonna get that heart pumping. I'm gonna have my five pound dumbbells today. I might switch down to my three pounds or I may switch to one dumbbell at some point. So you have lots of options. If you're really sore from a workout or you don't have anything lighter or you're just not feeling the weights today, you can do this entire workout just body weight. You're still gonna get it done. If you want a little of that extra toning and again, adding the weight is going to bring that heart rate up. Then you never know how you're gonna feel again. Some things might feel better with two dumbbells. Some you might just want one. But if you have something lighter or heavier, it's up to you. Just be safe because we're doing cardio moves where we move a little quicker than some of our traditional strength training. Safety first. If you feel like you can't maintain good form, drop the weights. Just keep it body weight right here. All right, so we got a series of moves that our first round, we're gonna go through 40 seconds of 20 seconds of rest. Let's take it side lunge here to here, reach it up. 20 seconds of rest. In this first round, you can keep it moving by tapping it out, jogging out, but that's where I will explain your next move. Then we'll get a quick water break, we'll do all of those moves again. Just step, touch it out right here. And the second time through, we will get 45 seconds of work followed by 15 seconds of rest. So we're gonna get it done fast. Go ahead and bend those knees, grab those dumbbells. You're gonna hold them at your shoulders. Watch me. You're gonna squat, you're go gonna kick it out and punch. Here we go. Join me here. Rack those weights, sit low, punch it forward. Sit low, punch it forward. You don't have to go fast. The weights are going to get the heart rate up. It can be a straight kick like our warm up like we just did, or it can be more of that kickboxing kick. It is up to you. Keep those weights racked if you need to. If you need to take it to one that works too, just reach it out. Or again, as always, if you want to take it just body weight, no weights. Be where you are today. You do you remember if you showed up today, you are successful. Last one. Breathe. All right, watch me for your second move. You got those weights. If you can tap out side to side, try to stay low. Bend in the knees, adding a bicep curl. I'm gonna keep hammer curl. If you want to alternate, you can alternate. If you can keep it together, keep it together. Chest open and proud, core zipped. Here we go. Tap out and curl. So with all these, I suggest you start slow because again we're adding the weights and then as you're ready, pick up that pace. But again, we're not sacrificing good form. We're not going to swing those dumbbells. Because we're going fast, we're still good form with what we're doing with the weights and with what we're doing with our lower body. One dumbbell here would look like this body weight, of course, just get the movement. So it can be a little shuffle step if that's good for you. Low impact, but you pick your pace and your intensity. 3, 2, 1, and breathe. We're gonna blow through this first round. I promise it's gonna go quickly. Then we'll get it a second time a little longer. All right, so same idea. This time we're going to tap it back. I want you to bring those elbows up. We're gonna push back for triceps. So elbows up, little hinge. Three, two, one. We're tapping back. So a lot of what is working with this workout is that we're gonna have limited rest, right? We're gonna blow through these intervals. So we can keep it low impact, but you can keep that heart rate up. So having said that, if you need a longer break, you hit pause or you take a longer break, whatever is good for you, or you do an interval without the weights or at the slower pace. Up to you. Do what is best for you. So we're here again. Elbows stay up. We're pushing back as we tap back, at any point, the weights feel like too much. Drop them. Keep the movement. Elbows up. Push the weights to the ceiling. Yes. Triceps, breathe. Tap it out. All right, I'm gonna switch to one dumbbell. It is up to you. Either have them close together or one. I'm gonna go side knee, cross, knee. So we want a lot of core. You can go bigger with the arms or keep it close. You pick your pace all on one side. Here we go. Side cross, side cross. You want more arms, you go a little higher. Side cross. You want to keep it course. You're here. You want to take it, no weight. And really pick up that pace. Go for it. This leg is gonna burn, right? It's stabilizing. Core is working. As we get the obliques and cross. Obliques. Everything is working together to keep that heart rate up. Quiet cardio. Ten seconds. Yes. And breathe. Three, two, one. Tap it out. That felt too late. Try the two dumbbells together. Too much. Try no dumbbells. Same thing. Other side. Settle that heart rate. Side and then cross. So turn that knee out and then take it across for core. Zip it up. 3, 2, 1. 40 seconds. Yes. There we go. Breathe. Side, knee. Whatever you're doing with the weight, just make sure it's intentional, and it's controlled that we're not all over the place. Stabilized in the core. Again, you can keep it close to your body or more arms. Take it here again. Push into that heel of the leg that's on the ground. You're gonna get some bonus leg work, too. Yes. Five, four, three, two, one. Catch your breath. All right, two dumbbells. If you got them. We're gonna bring them up to here as if we're kickboxing. If you don't like boxing, just call it a reach. But we're gonna do a double step and a jab across. Double step, jab across. You can keep it close with weights without weights, but ready position. Here we go. 40 seconds. Double step cross. Double step cross. What I want you to think about on that punch is you're pulling that weight right back in. If you got no weights, strong punch, you can pick up that pace. But again, keep those weights here. Don't let them bring you forward. We don't want to be reaching out that way. Stay low. It's that athletic stance, right? There we go. Yes. Shuffle. Punch. Three, two, and one. Oh, breathe. All right, team. One dumbbell or two? I'm gonna try for two, but it's gonna burn out our shoulders. So depending on how you feel, you might want one. We're gonna rack them here. My knee is just coming up, and then I'm gonna alternate those arms. One, and then the other. Core engaged. Three, two, one. One Side punch. So it's like you're pressing or punching to the ceiling. If you want a little more legs, lunge it down. Lunge it down, right. If you want a little less arms, take it with just one dumbbell. Or again, you can alternate those arms, maybe even a little bit quicker. If you want to go quicker, drop the weights. It's fine. If you want to slow it down and really get that toning, that muscle burn, all of it is working. So you do what you're feeling today. Maybe it's body weight, but getting low in a lunge. 3, 2, 1. 1. Whose arms are burning? Mine are, and I didn't even have my weights for half of it. How's that heart rate? Feeling it? Yes. That's why it's still a hit workout, even though we are not jumping. Bring it here. Core. Engage knee. Alternate those arms. Lunge. If you want two weights, one weight, or none, here we go. Either way, tuck those elbows in tight. Intentional movement, not all over the place, right? We want your back, your core to stabilize. Drive the knee Up. If you want that lunge, get a little extra legs. Keep it going. Whatever is good for you. I'm just glad that you're here. And, yes, I'm breathing heavy. This is hard for me, too. I'm gonna split the difference and get a little half lunge. Right? 5, 4, 3, 2, 1. Ha. Team, we are so close. One dumbbell. We're gonna think a little rainbow with our arms into a side lunge, into a chop or a twist to the hip. Big circle twist, so it's more of a circle than a rainbow. Circle, side lunge, shaft. Three, two, one. Here we go. Big circle chop. Yes. You can do a little shuffle, step through the center, or just think side lunge. Maybe your legs are super sore from yesterday's workout or from something else. You can keep it a little higher. It's up to you. Maybe your arms are super sore from yesterday's workout. You can get it just body weight. Breathe. Yes. Keep it going. Again. You do you. Let's get it done all the way through. Yes. We are towards the end of the set. I told you we were gonna blow right through them. I know it's fast. Oh, and we're going over. Sorry about that. All right, two dumbbells. Stagger at an angle. So you're kickboxing again. Again. If you don't like boxing, you don't want to do boxing. Think of it as a reach. So a reach or a punch? Front knee. Three, two, one. All one. Side punch and knee punch. Punch. Yes. So low impact. You're punching strong. Bringing that knee up. Watch me. Here, Turn here. Knee up. So it's that little chamber twist punch. Strong. Bring that knee up. No weight. You can probably take it a little quicker if you want. If you want to keep those weights, keep those arms burning. Just make sure they're tucked in tight. Chest is lifted. 5, 4, 3, 2, 1. Relax. Breathe. Let's get the same thing. Other side. Again. I want good form, so it's not about speed with these weights. Shoulders back, core engaged. If you feel like you can't keep good form, drop the weights. We can get it done. Stagger back, cross, front knee. Here we go. Cross knee. Yes. Breathe. Cross into it. Bring that knee up. Strong weights here. Cross and knee. If you want to take it just that slow, you're still gonna feel it with or without those weights. Again. Twist knee, huh? You don't want to box. Just reach it and pull. Reach, pull. 10 seconds to go. Then we are on our last move of this round. Roll those shoulders back. Three Two, one. Shake it out. All right, this one's a little bit of a doozy, but you got it. You're gonna curtsy, lunge. Watch me here. You're gonna take it. Reverse fly. So I want my chest really low, flat back in the back and shoulders. If you'd rather, you can bend those elbows and think of it as a wide row. But we're switching our curtsy. Get that chest low, fly. Here we go. Curtsy. You can bring them up if you want. And up. It's slow. And up. You can also just do one side and through and through. Or again. Bend those elbows here. Pull them back. Shoulder blades in. If you got no weights, can you pick up your pace or lighter weights? Maybe you can. We have 5, 4, 3, 2, 1. That is it, team. We're gonna do it all again. But before we do, grab some water. I know that was a lot. It was a lot of exercises without catching our breath. So think about what you need on this round. We're gonna keep it moving, so we're done fast. But do you need to go a little lighter? And right now, if you want to keep jogging it out or tapping it out, do what you need. Do you need to go a little lighter so you have better form? As you get tired, go for it. Or do you need to take it to body weight? Was it feeling a little too light on some things? Do you want to go a little heavier again? If you want more of that strengthening and toning, keep the weights. You're just here for the cardio. You got heavy yesterday. Just take it. Body weight. Do what is better for you. I get asked this question all the time. Is it better to go faster with lighter weights or to go slower with heavier weights? It depends on what you need. As long as you can keep form in either of those instances, you decide what you need for today. Both are good. Both are beneficial. Grab those weights. I'm gonna see if I can stick with my fives again. Round two. You know what to do. So we're going a little longer. Not much. 45 seconds. 15 seconds of work. Rest. Wrap those weights. Three, two, squat and kick. Squat. Can you get a little lower this time? And really punch strong out in front of your body. Then bring it back, then bring it back. To do everything we're doing, where we're reaching out those punches, whatever it is, I want you to bring it back tight, not rounding it here. We got 20 seconds. Keep it going. All we gotta do is get through this round. And again, it's gonna go Fast, and then we're done. We got quick intervals and quick rest, but you can do it. Stay with me. Three, two, and one. Tap it on. Breathe. Ha. All right, it's your tap out with those curls. One dumbbell, two dumbbell. Whatever is good for you. Shoulders back. Zip up that core. 3, 2, 1. 45. We're here to. Here. If I haven't used these yet, but let me just show you if you'd rather go a little quicker. What I don't want is bad form. Right? Whatever is better for you. I'm gonna sound like a broken record, but I want you to really listen to your body. Be in tune to what your body wants and needs today. What are you craving? Are you craving speed? Then forget the weights. Pick up your pace. Are you craving strength? Pick up the weights and. Oh, no. Five seconds. Sorry. Three, two, one. I was thinking 40 seconds. All right, team. Ha. Right, now, we're gonna push them back to the ceiling. So elbows up, back of the arms, Tap back, tap back, shoulders back. Hinge it here. 3, 2, 145, push, push. Now, something like this, you may need to take it a little slower because it's a weird movement, right? Or no weights, if you want to again, get that speed. As I always remind you, lifting weights burns calories. Lifting weights requires energy, right? It requires more energy to move something heavy through space. That is why I will tell you you can always get your cardio with your strength training, and we almost always get strength training with our cardio, right? Keep it going. 5, 4, 3, 2, and 1. Whoo. Working our way down the list. Side knee, front knee. I'm gonna go one dumbbell, and I'm gonna see if I can pick up my pace. I'm gonna keep it close to my body. Side cross or side cross. Here we go. 45 seconds. Good form either way. Think about that core. Pulling it to the side, crossing it. So we got internal and external obliques, front of the core, arms, and then, of course, that little leg burn. Keep it up. Intensity is achieved through intention, right? It's not speed. It's not how much you're jumping or running. It can be speed, it can be power, but it's intention, right? Getting it done with purpose. We're training with purpose. And your purpose can be anything. 3, 2, 1, tap it out. Your purpose can be just to get your energy up, just to feel good. Maybe it's to reach a certain strength or endurance goal. Maybe it's weight loss. Whatever it is, intention. Three, two, one. Other side. And as I will always remind you it's totally fine to have your goals, to look. Look a certain way. But I'm always going to make your focus when you're here in the space. To know how strong you are, to know how capable you are, to know that you are improving yourself every single day that you show up for yourself. You are getting better, you're getting stronger, but you already are strong. So remember that you're here. If it feels hard, it's cause you're working hard. I've said it before, but I'll keep saying it. It's not because you're out of shape. It's not because you can't do it. It's because you are doing it. 5, 4, 3, 2, 1. And breathe. All right, team, what do we got? Shuffle and a punch. If you want this time, you can make it an uppercut, come up and under it is totally up to you. Or keep that jab athletic stance. 3, 2, 1. Double step punch or upper? Nice and tight. Elbows in. Controlled punch. I don't want you out here with the weights. I know sometimes our cardio kickboxing can get arms out wide, but I want to keep it tight as if you were a real boxer in the ring, right? And again, if you'd rather this is where you want to be, take it here. 10 seconds to go. Keep it low, keep it grounded. 5, 4, 3, 2, 1. Your heart rate's getting too high. Drop the weights. Trust me, the weights are helping. Keep it up there, but do what's best for you. Listen to your body. Here we go. Big one coming up. Rack them up. You got that knee drive with or without the lunge. 3, 2, 1. You can keep it just this slow. That's totally fine. You can lunge it. You can just tap it. If you need a little extra balance, grab the wall and just do one. Whatever. You're here. You're moving. Let's finish it out. Yes, team. Yes, you can. 15 seconds. Keep them tight. Keep it going. I know. I'm feeling it too. I want to stop, but I'm gonna stay with you. It's just you and me right here. 5, 4, 3, 2. Breathe. Other side. Working our way down the list. I promise we're gonna get there. We are close. Lock up that core. Zip it up. Rack those weights. Core engage. Three, two, one. Up, up again. You're starting to burn out. You feel like you're starting to lose form. Drop a weight or drop them both. Take it slower. Focus on the legs. Listen, your heart rate is still going to get up, if you take it nice and slow, but you add that lunge, or if you forget the weights and you just take it here, all of those things are gonna work for cardio. So don't think that it's cheating. We're taking the easy way out. There is no easy way out. When you're working out, there's options, there's modifications, but you're not taking the easy way out. Because you showed up here today. That is the tough thing to do. And you did it. 3, 2, 1. Ah. Side lunge. Rainbow chop. Right, so here, big circle. So again, I call it a rainbow, but it's more of a circle. Let's get it done in three, two, one. Sit. Deep twist. Big circle. Deep circle. Low. I really want you to think about shifting your weight in to that hip and then pushing out of it. Right? Right here. Push out of the hip so we really get those hips, those glutes, those outer thighs. It can be a step here. Oh, yes. Get that twist for core. 15 seconds. Yes, team. Breathe. Slow it down if you need to, drop the weights if you need to, but stay with me for 5, 4, 3, 2, 1. We got our punch in our knees. So again, no weights. If you want, punch, knee, punch me, or rack them up right here. We got both sides. 3, 2, 1, cross again. This one is staying right here in your ready position. Breathe. Core and arms and legs. Remember, you can twist a little more into it if you want. If you need to take one one weight or two weights away, get that body weight going. In fact, I'm gonna do it for these last 15 so I can pick up my pace. If you want to join me, put those weights down. Pick up your pace. Strong punch or reach. Strong knee for 5, 4, 3, 2, 1. Yes. Breathe. All right, I'm gonna do the same this time. I'm gonna have my weights for the first 30 body weight. Last 15. Grab them. Ready position. Three, two, one. Core zipped cross. Any cross. Any punch. Punch. You're losing that form. Slow it down or drop the weights. It's not about speed in this workout or really any workout. We want good form over speed. But the weights make it even more important. Stay centered. Weights down if you want. Last 15. Cross and knee punch. Yes, you can. Because after this, we got. We have one exercise, one round. Three, two, one. Yes. All right, team, last round. We're gonna curtsy it. You can go reverse fly. You can go a row, whatever works. Let's get those arms working, legs working. Cardio in 3, 2, 1. Last 45. I think I'm gonna row it. But it's up. Up to you. If you have lighter weights here, chest goes low towards that knee. Drop the back knee into that front heel, right? So here, here, or again, pull those elbows up in a row. That works too, for me. I can get a little lower if I keep the weights a little closer. So it's up to you. We got 15 seconds. Finish strong. Whatever you've got all the gas left in the tank. Use it, because then we're done. Breathe. Squeeze out wide or in close for 3, 2, 1. Yes. Drop them down carefully. Grab some water. Yes. See, just because it has quiet in the title, just because it has low impact does not mean it's easy. Tap them out right here. How do you feel? I want you to feel everything in your body right now. Feel those endorphins that feel good. Energy. Yes. You should also feel tired, right? You feel those arms. Super strong. Listen, muscle, endurance, that whole workout, because we did not stop except for a quick little water break halfway through. And those arms were moving the whole time. And you did it. Sit back into those hips. Bring that toe towards you. Make this a little active stretch. So a couple counts, then other side. Pull the toe. If you want, you can do a little scoop, right? Scoop. Ha. Yes. So come back to this workout anytime you need some cardio, but you want to get a little toning. Try it with heavier weights. Try it with no weights. See how it feels. Let's take it out right here. Stretch forward. And of course, don't forget to subscribe. If you haven't already, subscribe to my YouTube channel. That helps me be able to keep making these workouts for you. Keep putting them out a few times a week. And of course, like this video, let me know in the comments what you thought. Reach those hands behind. Grab if you can. If you loved it, if you hated it, doesn't matter. I love the feedback. Tell me, do you want to see more like this? I do have a couple cardio, sculpt, and weighted cardio as well. Take them forward, chin to your chest. Really stretch that out. Bring it up. Little stretch here. And I have several that are quiet cardio, quiet cardio hit, low impact cardio hit. Check those out as well. If there's a day that you just don't feel like jumping, or if your body just doesn't want to jump for whatever reason, you don't have to. You do not have to be jumping or running to get a good cardio workout. Let's take it right here. Slit your head. Drop to the side. If you are looking for more support and accountability, of course, check out the links in the description. Join us over in the Body Fit Athletic Club. You get more access and support from me from Vivian, our Body Fit dietitian. You get a nutrition plan, you get live events, Q&As. So much happening over there. Join us there. And of course make sure that you are signed up to get the weekly email with the link with the monthly and weekly calendars and so much more. Oh, thank you so much for joining me today. Shake out those arms one more time. Breathe. Ah. I hope to see you again here soon. Don't forget to subscribe. Be proud of everything that you did today. One big deep breath in and out. You did it. That was your quiet cardio hit with weights workout. Great job everybody.