32 Minute Bodyweight Strength HIIT | Ignite Day #5

Hey, everybody. I'm Amy from Bodyfit by Amy, and this is your body weight strength hit workout. This is day five of your ignite challenge. In this workout, we will be using body weight exercises to get a full body strength and cardio workout. We will alternate between some strength intervals and some endurance intervals in a hiit format. Don't worry, I will give you lots of options to work to your level. So listen to your body and 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. Okay, so we are going to start just marching. You can roll through those shoulders to the back and to the front. You can even make them into bigger arm circles if you want. You can take it to a little bit of a jog or you can just march. We are going to be working in strength intervals followed by some cardio and muscle endurance intervals. Big, deep breath in. So with this workout, we're actually going to keep it low impact, which I know when you see hit, you think we got to be jumping, we got to be running. But no, we're going to keep it low impact and we're going to get those heart rates up by combining our strength movements and picking up our pace a little bit. So you can get that higher intensity without the high impact flat back down and round it up within that, I will still give you options. If you need to modify for whatever reason for your fitness level or if you want to progress, I'll give you some different options. Tap and reach across, including options if you are pregnant, second, second and third trimester, which is when most of those modifications come into play. Or if you are early postpartum, just getting back to exercise or getting into exercise after having that baby. Or if you think, you know that you have diastasis recti, which is that ab separation, I will give modifications for that. So if you hear me say ppdr, that's what I mean. Prenatal, postnatal, dices, recti. When I say that you should follow those modifications. But if I don't, you can follow those modifications if you need to, or take it up if you need to. It's up to you. Bring these up here. So what we're working with today is little mini circuits. So we have six mini circuits where we really only have one round. And the way it's going to work, big stretch forward is we will have your strength move for 45 seconds followed by a second strength move. And then we put them together for a full Minute, and then we get a quick breather to grab some water, and then we go right into that next circuit. So I think it's going to move pretty quickly. And I'll be previewing those moves. Just step it out. But we'll go right. Strength, strength together. Compelled movement for cardio. All right, so all body weight. I'll give you lots of different options. Just keep tapping it out. Let me show you your first two moves. Your basic squat. We're gonna sit it low, bring it up. Towards the end of the 45 seconds, we'll get some pulses, and then we're gonna go together. We're gonna get elbow to knee to get a little chest fly and some core. And then we put them together for a full minute. All right, 45 seconds. Squat it down. Here we go. Drop it low, bring it up. So I want you to take your time, especially on these strength intervals. Our goal is to get full range of motion. So get as low as you can. You can make it more of that goblet squat. Really get those hips down, weight in your heels. That way we can really make everything work. Not just quads if we stay here, but really recruitment those hamstrings and glutes. Squeeze at the top, zip up in that core. Good. Breathe. And now I want you to hold it down. Little pulses. Let's make them burn for these last five seconds. Three, two, one. Tap it out. So your last 10 seconds, just be a little pulse, just to get that burn for strength. All right, so think about squeezing in for chest and shoulders while bringing that knee across for core. Join me here. So we're here. It might not look like much, but I want you to really think about being intentional with those movements. You're gonna get the cardio and then especially once we put them together. But really think. Squeeze in, squeeze out, pull the knee in and crunch with that core. So we're here. And squeeze right again. Short little circuit for strength. 45 seconds. And then we'll make it long. I feel my arms. How about you? Let's pulse it. 4, 3, 2. Other side. 4, 3, 2. Relax. One of those. That looks kind of silly, but you felt those arms and shoulders, right? And a little bit of core. All right, get ready. Watch me. First, you're gonna sit as low as you can. Bring that knee across. So instead of here, we're bringing it across. One minute. Here we go. Down, across. And breathe. Sit low, bring it across. If you are my pre post doctor crowd, you just bring it in, but try not to twist too much. In that torso, let's keep it center and engaged. But you don't have to twist as much. Keep it going. If you want to get a little more chest and shoulders for this second half, you can add both elbows. Pull it in again. I know it looks a little silly, like you're flapping your wings, but if you really squeeze them in, you're gonna feel that upper body working. How's that heart rate? 15 seconds to go. Can you still get low, but get a little quicker? Again? Low impact, but high intensity. Almost there. Breathe. 4, 3, 2, 1. Right, there's that heart rate. Grab a quick sip of water, right? Catch your breath. Watch me for your next little mini circuit. So you can keep it just tapping it out or get a real rest. I'm gonna give you some low impact cardio intervals to do in between. You pick. You can also take them high impact if you want, but as a rule, we're keeping this workout low impact. So low impact, Jack, here or here, up to you, just for 20 seconds. Watch me here. Your next move, we're taking it down on the ground modification for my PPDR and whoever else, we're going to stay on our knees. We're going to go down, down, up, up with that plank press. Everybody else, we're going to stay up if we can. Down, down, up, up. Alternate your lead arm, and then we're going to take it with some walk backs. So join me here. Down on those knees. Zip up in the core. Here we go. Modification. We're on our knees. Down, down, up, up. It's our plank press. Everybody else, we're here or split the difference. You can be on the knees here. Down, down, up, up. Things to think about. Keeping the hips square so there's not a lot of shaking. There's going to be some movement, but pull that core in tight. And then as you're pushing, alternate your lead arms. Right, right, right, right, left, right, left, left, right, left, right. Keep it going. You got 10. No pulses on this one. Breathe. 5, 4, 3, 2, stretch. So stay here. Modification. PPDR, you're just gonna tap and tap or tap, tap. Down, down. Everybody else, join me here if you can. We're going regular plank to bear plank, then switch. So bear plank. Remember, is your knees underneath your hips? So it's not here, it's here. Back, back, in, in. And again. Think about switching your lead leg. Right, left, right, right, left. I know this circuit is long on your hands, but trust me, then you get a break up top. So we're alternating back and forth. Keep it going. You got 15 seconds. You can pick up your pace if you want, but we're focused on core. Five, four, three, two. Breathe. All right, guys, we got one minute. It's going to be long. Take a stretch. Break for those wrists if you need to. We're going down. Down, up, up, down, down, up, up. Bring it in. Same thing from here. Bear, Plank, take it back. Join me here. Modification. You're gonna stay on those knees and just tap it back. Everybody else here. Down, down, up, up, down, down, up, up. Walk them in. Down, down, up, up, down, down, up, up. Walk them back. See if you can keep good form, but you're gonna pick up your pace. We're about halfway there. I know it's a lot of time on those hands. Zip up in that core. Keep it going. Up, up, down, down, up, up, down, down. Switch your legs. Strong core, strong upper. They're gonna get a break in a minute. Here we go. How many more can you get in with good form? Down, down, up, up. Bring it in. 5, 4, 3, 2, 1. Stretch it back. Get a little break for those wrists. I know hair, right. Roll through them. Quick sip of water. See, again, we weren't jumping, but that heart is pumping back to that same little cardio interval. You can do low impact, low jack, or if you want, you can take it up. It's up to you. All right, you watch me for 20 seconds. We're gonna do a lunge right. Right here. So we're gonna lunge it back. We're gonna keep it strength. We're gonna pulse it at the end. Then we'll get that. That upper body in between, which is going to be push back for tries. Push up, push, push. And then we'll do some pulses at the end and some pulses at the end. Then we'll get that other leg. Then we're gonna put them together. 30 seconds each side. Here we go. One. One leg down and up. Strong lunge. You can keep it. Smaller range of motion if you need to, or modification. Just keep it in that front leg. Balance on the wall if you need to. Zip up in the core. Good posture. Remember, this is our strength interval, so let's give our. Our lungs a little break, even though we're still gonna feel it, but really focus on getting low. Push into that front heel. Get that booty working. Here we go. Core. Let's pulse it. 10 seconds. Get low. You can do it. I know we're feeling it. 4, 3, 2. And breathe. Shake it out. It's gonna look simple, but we're gonna make it burn. Push back for tries. Push up, push back, push up. You're not just here, guys. Really make it intentional as if you had weights. Here we go. Push, push. Use this as a little breather, too. And really focus. Squeeze again. The more focused and more specific you can be. It's easy to just go here, but push. I like to imagine I'm pushing something away. Yes. Breathe. Little hinge with it too. So we're working our lower back in a gentle way, right? Pulse. Pulse it back. Little bends in the elbows. We're gonna keep it here. Squeeze the whole time. Keep pushing. 8, 7, 6, 5, 4, 3, 2. Did you feel it? I know I did. Super simple, but we got that upper body working. 45 seconds on this side. Let's take it here. Zip up in the core. Ready? Here we go. Drop it down and up. Strength. We're still on strength. We're getting that leg working. And breathe. Yes, Breathe again. If you need to make it small, just keep it in that front leg. Slight bend or balance if you need to. Low as you can go. The lower we go, the more we're going to get. Hamstrings and glutes helping. Breathe. Yes. How about we pulse it for 10? Here we go. Low weight in the heel. Burn here, but really push into that heel. Wiggle your toes in your shoes. Four, three, two. Relax. All right, shake it out, guys. We got 30 seconds each side. Watch me. Really quick. Push back, Push up. Push back, Push up. If you need to, you can tap it. 30 each side. Here we go. Push. Push low impact. You're just here, here, or tap it in. But if you can get low to high, really push. You got a lot of power at the top. And breathe. Push back. I know. 10 seconds left on this leg, right? It's gonna feel long. Breathe. Three, two, one. Switch it here. Same thing. Down and up and up. Push the air away. So we're getting the back of our arms as well as our back here. And push that air to the ceiling as well as the knee for core. 10 seconds. And breathe. Yes. 3, 2, 1. How you feeling? Did you feel it in that heart rate? Ha. I know I did. Also, again, guys, we're working muscle endurance because we go through these three really quickly. You're asking those muscles to work for long periods of time. You got it. All right, Little cardio if you want it. You don't have to get super deep because I know we just did that. Lunge, but little side lunge reach. Keep it here. If you want to add that little jump in the middle, you can just. About 20 seconds. All right, guys, so we're down. Speaking of triceps, we're gonna do that dip and breathe. We're gonna lift it up, we're gonna take it down. Engage that core slick reverse. If you want that challenge, we're gonna lift it up straight legs as well, and then we're gonna take it to a little V sit, bringing it in either one at a time or together. Go ahead and bring it down, guys. Join me here. Push up, drop it down. Push up, drop it down. Really drive up through those hips, but think about the arms. Arms doing the work, right? We've done this move in other body weight videos, and it's tempting to just have the hips going, but watch my elbows bend. Push, bend. Try it here if you want. A little further out or all the way out. Down, Push up. Yes. I know we're not gonna pause because it's too much, but keep going. Five. Five seconds. Five, four, three, two, one. A little bonus, right? All right, guys, so, V sit. Ppdr. I just want you to do knees coming in. Trying to keep that pressure nice and wide. Everybody else, if you can, here to here, join me. Bring it up, bring it down. Knees out, knees in. You can balance here if you want to, on those fingertips or here. Here. And breathe out and in. Deep core. Check in with your core. Does it feel like you're pushing it out? Refocus so you can be pulling it in 15 seconds. Wherever you are, be where you are today. You know what I always say, you showed up, you are successful. That's all that matters. 5, 4, 3, 2, stretch. So putting them together, it's gonna look a little different, but we're gonna push it up. Knee. Push it up. Knee. If that feels like too much, I want you to push up and then do the knees at the bottom. Here we go. So modification. You're just here. Bring the knees in with support. Or here, push here. It's gonna be a long minute, so take your time. No need to rush. We're gonna get that heart pumping. Little bend up. Little bend. Yes. It's one of those where you feel like you look really uncoordinated, but I promise you, we all look like we're uncoordinated, and our muscles are working really hard. One more challenge. If you want it down and up, reach towards that toe, right balance. So any of those options. Lift knee or up? Touch the knee. Touch the knee. Core is engaged. 3. 10 seconds. Yes. Last one. Relax. Roll through, guys. That is the Last time that we will do that where the there's that much on our wrist. We got one more upper body circuit at the end, but it will be a little easier in that regard. But not easy as, you know, quick sip of water. Just getting those out of the way in the beginning. If you want that cardio, maybe get a little lower into it because your legs are fresh, right? But don't worry, we're gonna change that. All right, you watch me. Keep going in the cardio. If you want. Plie into curtsy. So we're getting low, step it over into that curtsy. Get low, step it over. Hands can be here or you can touch it down. That feels like too much. You can just do a little tap behind or just keep the plie. Then we're going to take it with some punches where we do some jabs and some upwards. Then we put them all together. Are we ready? Here we go. Plie, curtsy. Drop it down, step it over in the curtsy. Toes are out, hip to hip. So we get a lot of inner thighs, a lot of outer. If you want to get low down there and cross again, Modification. You can just tap behind. That still bothers your knees. Just keep the regular plie. That works, too. You got 15 seconds. This is burning enough so we don't need to take it to pulses, right? Because we got two moves. 5, 4, 3, 2. Let's get another side. Good. Breathe. Shake them out. All right, punches. We're gonna go four jabs, four uppers. Nice and tight. Turn on the knees and the hips. Here we go. Jab, jab, jab, jab. You can take it slower if you need to. Just have good form. Turn knees and hips so we get the core. Punch back, pull back. You punch forward, pull back. Upper, upper. If you want to take it up. Jab, jab, jab, jab, upper. Watch my feet. I'm still moving. Turning knees and hips. It's not just torso. 10 seconds, slow or fast? Up to you. Yes. Breathe. All right, guys, we got one minute. This one's a doozy, but you. You can do it. Watch me here. Jab, jab, jab, jab. Upper, upper, upper, upper. Here we go. Jab, Jab, jab, jab, jab, jab, jab, Upper, upper, upper. Use the time to get set and then do your punches. Don't feel like you have to go right into it because I don't want you to feel off balance. Take your time. Upper, upper, upper, upper, low. Again, if you want to, just stick with the plie. Keep it center. If that feels better for your balance, that works too. How are we only halfway there? 30 seconds. Heart. Yes. Here's that heart rate, right? Make those legs burn. Guys, this is your last leg circuit. 10 seconds. Let's get one more each side. Plie, jab, curtsy, upper. Plie, jab, curtsy, upper. Oh, that's a different kind of burn, Right? Lots of legs. There's that heart rate. Oh, man. Good work, team. A little bit of cardio while I talk you through your last circuit, which is upper body. You can do punch and knee just to keep it moving. Or you can add a little jump if you want. But again, as a rule, we're keeping it low impact today. Watch me for 20 seconds. All right, guys, we got your regular push up. Here's the thing. We're gonna take it slow. Knees or toes. Down for two, up for two. And then we're gonna break it down in threes and ones. And then some pulses. Knees, knees or toes? My mama's ppdr. I want you to stay quadruped on knees. Then we take it all the way down. We're gonna do that. Hold and squeeze. Hold and squeeze. Go ahead and bring it down. Push up. Ready? Here we go. Modification. Down for two, up for two. You've got that extra support in quadruped, if that's what you need. Or be here. Down two. Up two. Remember, think about lifting with your core as much as you're pushing with your arms. Same thing here. Down, two. Up. Core down. Keep it going for threes. Three, two, one. All the way up. Three, two, one. Use your core. Three, two, one. Switch it down. One. Up slow. Two more down. One. Up slow. Last one. Let's go over. Yes, I know that was a long set. Set of push ups. Don't worry, guys. All right. Take it all the way down. I want you to lift my ppdr don't worry. I'm going to show you a modification. Hold it here. Pull those elbows back. Heels in. Up. Squeeze. You're staying lifted the whole time, squeezing the shoulder blades. Ha. My mamas pregnant. Mamas. Take it to that bird dog. And again, early postpartum. And doctor, stay here. Keep the core engaged. Lift for the back. Everybody else, if you can. We're staying lifted. Squeeze. Elbows and heels in and out. Elbows and heels in. So we get lots of glutes, but lots of back and shoulders. And breathe. Five seconds. Four, three, two. Relax. Stretch it back. All right, guys, so let's take it nice and slow because a minute is a long time. Modification. Stay on the knees, I want you to do a regular push up and a bird dog. Everybody else, here we go. You know what to do. We're going all the way down. Lift, squeeze, all the way up, all the way down. Lift, squeeze all the way up. You could do knees, too. Down lift, Pull the elbows and heels in, then push up out of it. Down, lift, squeeze. Up to you if you want to go. Squeeze and squeeze and then bring those hands back or keep them in nice and tight as you push up. Keep it going. We got 30 seconds. Push up. Bird dog is your mod that works for anybody who needs it. Just focus on that upper body. Here we go. Breathe. Squeeze. Slowly down. Yes. 5, 4, 3, 2, 1. Stretch it back. Back. Good work, team. How do we feel? Good, I hope. How about a bonus move? You knew it was coming. This workout was too short with those short circuits, right? All right, guys, watch me here. I'm gonna give you lots of different options. You want to take it to our cardio while you're watching me? Go for it. If not, just breathe. All right, bonus move. Let's make it good. Here are your options. So you're going to tap it back in a lunge if you can. Drop it down, drive it up, step it in. Lunge, drop it down, drive it up. I want you to really think power, power. So you're kind of getting a little bit of a deadlift if you can take it here, take it back, take it back, take it in, take it in here. Take it back, take it back, take it in, take it in here. Don't think too hard on it. You just want to step back in a lunge, step back in a plank, Other leg come in. Makes sense. Don't worry too much about it. Just get a lot of power. Are we ready? Let's finish it out strong. Here we go. So lunge it down, step it back, lunge it in, bring it up, Lunge it down, step it back, bring it in, bring it up in. Now we got our groove. You know, this means we just gotta go a little bit longer. I had to take a minute to see what made sense to me. So you keep that going. Again. Modification. Without going in that plank, you're just here. Lots of power if you can. Down, back, in, up, down, back. So I'm stepping back. Left, dropping back right, stepping in left, all the way up. Step right, step back left. Oh, man. 20 seconds. Now we're feeling it. Breathe. Yes. 10 to go. Breathe. Flexibility here, too. 5, 4, 3, 2, and 1. Good, guys. I'm glad you were figuring that out with me again, notice how low impact. And again, I know that was long. We got everything working hard for muscle endurance as well. A lot of things working. But check in with your heart rate. Mine is really high. I don't have my Fitbit on to tell me lean back, but I can tell you that it's pretty high and I didn't jump at all in that workout or in that last but bonus move. Breathe. Other side. Lean into it here. Hips back. So a little bit different today with those mini circuits where we just did the strength and the strength and the compound to get more cardio. But again, showing you that you don't have to be moving super fast or jumping to get cardio, to get your heart heart rate up, to get those hit intervals, you just have to be specific and be engaging a lot of muscles. Right? Chin to your chest. Take that out. And also always good to show you that you can work your entire body with no equipment. Be sure to check out all of my other no equipment videos. I have a whole playlist as well as if you have equipment, a whole playlist of dumbbells, kettlebells, TRX bands, balls, and then split up by types. Prenatal and postnatal, cardio, upper body, lower body, you name it. Check them out. And don't forget to subscribe when you subscribe. That helps me be able to keep making completely free videos for you. So make sure that you hit that subscribe button, turn on those notifications so you know when I have released a new video. Let's take our hands out so we get a little stretch through our wrist and our forearm and then let your head drop. And when I do challenges or live workouts, lots of fun stuff and then roll through that lift wrist a bit. And of course, if you're looking for a little more structure to go along with these videos, check out my ebooks and programs. They're all linked in the description below as well as my nutrition guide. They just give you a more structured routine to go along with the videos and again, broken down by what your goals are, how much time you have, things like that. Thank you so much for showing up today for moving your body with me. I had a good time. I hope you did too. I'm tired. I hope you are too. One big deep breath in and out. You did it. That was your body weight, strength, hit workout. Great job, everybody.