32 Minute LOWER BODY HIIT Legs & Cardio Burn (No Repeat Day #15)

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your legs and cardio burn workout. So in this workout, we're gonna work your entire lower body. We're gonna get some cardio, we're gonna pack a good burn into those muscles and we'll sneak in some core as well. So I'll be working with dumbbells and a kettlebell and a mini band today. If you have those, bring them out. We're going to use them all. Otherwise, just use what you've got or just keep it body weight. Are you ready? Let's do it. Go ahead and just start moving your body with a little march or a jog, whatever you need to do to get the blood flowing. We are going to make our very first circuit, actually a mobility warm up. So roll those shoulders. We're going to get into that in just a second. So we have four circuits today. The first one is body weight, then we have dumbbells, then we have kettlebell, then we have a mini band. Again, you can do them all with just body weight or whatever you have available to you. Let' hamstrings right here. Our first circuit is a body weight, but it's going to be more of that mobility. Everything we do is descending sets or intervals rather. So 40 seconds of work followed by 30 seconds of work, followed by 20 seconds of work. Within that, we're gonna get our legs or our lower body. Then we're gonna get a cardio version of that same exercise. Then we're going to take that same exercise to a little bit of a burn. Your burn round is your 22nd round, so it's gonna go by quickly. I think you're gonna like the format. It's basically no repeat. We just take one exercise and we take it from back to basics to cardio to burn. All right, so starting with our mobility body weight, which again is essentially our warm up, we're gonna get a nice big squat, arms out here. We're gonna drop the hands down on the ground, extend up in that hinge, and then back up. Join me here, we got 40 seconds. Squat hands can be either on the ground or you can place them right on the legs. Just sit low, think mobility, extend it up, get that stretch and up. You can keep those arms up or again you can bring them down in between, drive up through the heels, taking those knees out, really trying to get low, really extending up to get that stretch. Last one right here. So the mobility. Our exercises are a little bit different. Good, shake it out. But when we get to our equipment. The exercises will be somewhat similar. Let's take it to a little cardio. We're gonna get 30 seconds of a side lunge. I want you to sit deep into it, reach those arms up, still get mobility, but adding the cardio. Here we go. So down, reach up. If you want to make it more of a shuffle, you can. But remember, we're thinking of this as more of our warm up. Legs, cardio right through here. Little shuffle if you want, but still sit deep to the side. Shift the weight, open up the hips, reach it up. Whatever version of this you need for where you are today. Last one and relax. All right, Totally different, but let's get a little core warm up. We're gonna go down dog to pigeon. So we're taking it here. Little down dog. We're gonna cross it through. Just a little stretch. Only 20 seconds. If you want to keep it standing, you can just take it back to that side. Lunge in three, two, one. Here we go. Down dog. Cross it in, drive it up, stretch through the back. Technically, our burn round, because I feel like this core stuff in that high plank position always gives a little burn. Yes. Five, four, three, two, one. Back up on your feet. One more time through that. 40, 30 and 20. We're going to take it with the world's greatest stretch. So step it back, reach it up, drop it down and switch. You can switch from the top, you can switch from the plank, but either way, if you don't want to get all the way down, you can just do a little stretch over from here. Grab a little balance. World's greatest stretch. We've got 40 seconds of work. We'll add some cardio, then a little burn in 3, 2, 1. So step out wide, get low if you can. Big stretch up, take it under, step it through, take it back, stretch it up. If you feel like it, Drop that knee on the ground. Maybe that gives you a little better hip flexor. Stretch. Creates a little more space in there. And again, if you'd rather, instead of stepping back up, you can step from the plank right here. Here. Reach and up. So no pulses in this mobility round, but there may be a few when we get to that equipment. Last one. And bring it up. That's your legs. A little bit of cardio. We're going to take it to a mountain climber. If you'd rather take it standing climber here, you can. Otherwise, let's take it down here. You don't have to go super fast. We got 30 seconds. Only me. Let's get it going in three, two, one. Here we go. So run it to the center or tap it in or cross it. It's only 30. I know. Doesn't feel like a warm up. Usually we save our climbers for the end. Make sure you're not sliding back or letting those hips come up. Shoulders are right above the elbows, right above the wrist. And you don't have to go super fast. Always remind you I'd rather you bring those knees, knees in closer than trying to go fast from here. Right? Keep that strong core. 5, 4, 3, 2, 1. Stretch it back. All right, last little burn. Let's get a little core. We're gonna get more core in our warm up. Since most of our workout is going to be lower body cardio, we're going to drop the hips back to center. If that's not right for you, you can stay with a cross knee. But we got 20 seconds to finish out this body weight mobility. Here we go. Drop it down. Back to center. Down. Remember, nice and tight in the core. Not holding your breath but not letting it drop. Little tuck of the pelvis. Think about bringing those hips together, ribs together, staying lifted. Tighten out those legs and the glutes, especially at the top. We got 5, 4, 3, 2, 1. 1. Up onto your feet. So that's your warm up. That's also your first circuit body weight mobility. That one again was a little bit different. These next ones, your exercises will flow. One exercise that will take it two legs to cardio to burn. Grab a quick sip of water. We're going to start with those dumbbells. If you can go heavy, we're starting with two dumbbells. You have a little breather in between. If you need to switch, switch weights or take it body weight. We're going to start with a stationary lunge. So we're just dropping it down here to here. When we add the cardio, if you can. We're going to rack them here, one or two and we're going to take it to a reverse. Our burn is going to be a little lunge tap in. So grab those weights. One foot forward, one foot back. Stationary. 40 seconds. Here we go. So we're staying all on this side. So we'll do 4. 40 seconds. I have my left foot forward, right foot back. You do you maybe you start at the opposite or you're mirroring me. We got 40 seconds here, so take your time. This is your back to basics rounds. Remember, if you want to be a little more quad heavy, say a little further up. If you want to drop that chest a little forward. Slight hinge. We get a little extra glutes and hamstrings. That's the way I like it. But maybe you're working on something specific. Less than 10 seconds. Breathe. Three, two, one. If you want, give your hands a break. We're gonna keep that same foot forward. We're gonna rack them. Reverse it here. So one heavy dumbbell in the center. Two dumbbells. If you need to go lighter, grab them now or no dumbbells. Reverse lunge. 30 seconds. Three, two, one. Here we go. This is where that cardio comes into play. So same leg is working in the front. So whatever leg was in the front, you're gonna keep it there. Keeping that core engaged. That's one of the things I like about getting a little more core in the warm up is then we're aware, right? We really feel that core awareness. Everything's nice and tight. Lots of balance. Speaking of core, heart rate's up. Just by getting those weights racked and moving through it, we're gonna sneak in a little more cardio. 3, 2, 1. Bring them back down. With or without your weights. We're doing a little lunge. Tap in. So you're here. Tap it in, tape it back. I want you to stay low the entire time if you can, because it is only 20 seconds. There's that heart rate, right? All right, Grab those weights. Same foot forward, left, other foot back. Lunge it down, tap it in here. Tap. Get low with those weights, even if you want to touch them here. Tap, burn. Yes, I know. We're gonna get that other leg in a second. I'm gonna give you a little breather in between. Keep that core in tight. Chest open. Yes, you can. Three, two, one. Set them down. I know, right? Catch your breath. That's what we're looking at. Boom, boom, boom. 40, 30, 20 legs. Cardio burn. All right, Catch your breath. We're doing that. All that on the other side. Whatever you need to do. Grab a sip. We got it here. We got our stationary lunge. We got our racked reverse to up the cardio. It's all gonna feel like cardio, right? Then we got our tap in for a little burn. Then we're done with D dumbbells, right? It's gonna go so fast. Bend your knees to grab those weights again. Get set up. We got 40 seconds. Split squat or stationary lunge, we're dropping it down. Back to basis basics to really focus on that form. In three, two. Here we go. Remember, those feet are Hip distance apart. I know a lot of times it's tempting to be more in a line. We call that tightrope. We want train tracks. Here we go. And yes, like I was just saying, you can hinge forward a bit, but we want to keep those shoulders back. We don't want this. Right. We want it here. Thinking about the core pressing through that front heel. Yes, you can. And up. Burn. Yes. Drive up low to high in 3, 2, 1. Set them down. All right, team, so we're gonna rack them two dumbbells or one or no, you're going to reverse it. Step up, step out. Bringing them up high gets that heart pumping. Move a little quicker. Moving through it into the reverse. That's not right for you. You can tap them. Here we go. Down. 30 seconds. Only when I rack two, if they're bigger, like this, I will rest them on the back of my shoulders. I got it. I got it. Here we go. But you do what's best for you, even if that is one weight in the center or no weight. Just moving through it, keeping the heart pumping. Yes. Three, two, one. If you need a break, take a break. We're gonna stay low with it. We're gonna tap it in. Let's make this leg burn. 20 seconds only. Then your dumbbell round is done. Pick them up, drop them back in 3, 2, 1. Get low, tap it in, lunge it back, tap it in. Step. Stay low the whole time. If you can press in that front heel, your whole foot is working through that front leg. Back leg is moving, but keeping the balance. 5, 4, 3, 2, 1. Grab some water, team. I know. I feel it, too. Set those dumbbells aside. We're done with those right here, team. We're gonna take it to a kettlebell. We're gonna warm up for the kettlebell with a swing. So we're gonna start, as we often do, warming up for our swing with the deadlift. Kettlebell or dumbbells, doesn't matter. I'm gonna go one heavy dumbbell. Use this time to catch your breath. You can feel. I'm feeling it too. We're gonna start with that deadlift. Shoulders back, slight bend in the knees. Drive the hips to the back as you hinge forward. So your hinge is not a forward bend. It's a hinge. Drive the hips back. Bring it up. We're going to start with 30 seconds of this. So core engaged. Let's hinge in 3, 2, 1. Use this time to really focus on that hinge form drop. Bring it up. And also Connect with the corner core and also catch your breath cuz we're going to get it right back up there with the swing. Right, right through here and up, down and up. Now when we get to that swing, you are totally fine to just keep this deadlift. It is up to you. Relax, breathe. All right, team, so now we're going to take it to a swing. You can do exactly, exactly that or you can power it up with the swing just about chest level or below. Let it drop. You're gonna lock it out at the top. Let it drop. Core is working the entire time. It's lifting back, loaded through that lower body, but your entire body is feeling it. Not lifting with the arms, but they're getting the work. So right through here. Hinge or deadlift or swing. Let's take it. Prep it. 3, 2, 1. Power. Let it drop. Power. Drive it up, let it drop. Yes you can. Thinking about all of those things, you're going from a hinge to a standing plank. Lock it out, let it drop. Lock it out. Let it drop. I like to use my breath so I can connect to the core and know when to lock out. We got three, two, one and relax. That swing is a little tricky because we want it to be a controlled movement, but you're not controlling the movement. Right. It's not a squat and a raise. It's actually a power move where you do have to let go. But again, you gotta have your body in control. The beginning, the middle and the end. All right, team, catch your breath, grab some water if you need it. We're taking it to a kettlebell. I'm gonna go slightly lighter and we're gonna take it to a kickstand, to a curtsy. So if my right foot is forward, my left foot is back into that kickstand. I'm gonna hinge it here, kickstand, deadlift. And then I'm gonna curtsy it over. I'm gonna start all on this side. So you're going kickstand to curtsy. You decide how low you want to get. So it's a hinge to a lunge. So starting with that foot forward, kickstand. Here we go. Hinge it forward. Kickstand, curtsy, lunge, kickstand, curtsy, lunge. Now if you want, if you're feeling good about it, you can take it to that one legged. But sometimes I feel like we get a little better form with your kickstand. It's exactly like it sounds. The kickstand stand is just a little bit, a little bit of balance you're not pushing or controlling through that back leg. Same thing with that curtsy, right? Hinge and down. Ten seconds. And here. Three, two, one. All right, switching gears if you can. I want you to hold this kettlebell here. We're going to alternate the curtsy or a little skater. So here to here. Take it to your hip to add a little core. If you're really feeling it, you can take it to a little skater. But it is up to you. We've got 30 seconds. Alternating right and left in 3, 2, 1. So start with your curtsy here. Curtsy twist. And if you're feeling it, it's a slow skater. If you'd rather keep it body weight, you can take it to that skater. But I don't want anybody to swinging the kettlebell. I want you to twist and twist and twist and twist. Low in the legs. But we're working in that core. 5, 4, 3, 2, and 1. Give your hands a break. So same leg that was forward when you're doing that curtsy. Now we're going to do a little curtsy handoff. Looks like this. Only 20 seconds. I'm going to hand off my kettlebell. Hand off my kettlebell with the pulse. If that's too weird for you, you just take it to a little pulse. It's gonna play with your balance. It's gonna make that core work. But you can do it. So starting here, cross it in the curtsy. We got 20 seconds only in three, two, one. Pulse and handoff. Pulse and hand off. Stay low. Drop that chest towards that front leg. You're handing off the kettlebell side to side. If that's too much balance, just keep it here. Little pulse. Yes, you can. Ha. Burn. I know. Quad hamstring, glute. 3, 2, 1. Oh. Shake it out. All right, team, Little stretch right here. Give yourself a little mobility before we get that other side. There's that heart rate, right? Same thing here. Kickstand to curtsy. Then we take it to our curtsy twist. Or a little skater. Slow skater. Let's get it done. 40 seconds. Other side. Get set. In 3, 2, 1. So hinge and curtsy. Slow and controlled. This is your back to basics. Legs, Obviously, we say legs, but we're getting glutes, we're getting hamstrings. We're getting inner outer thighs, especially as you come up out of this curtsy. Push out of that hip. Yes. Down. And here. Boom. Hinge it, drive it up. Get low in the curtsy. Take it here and up and low. Yes. 5, 4, 3, 2, 1. Give your hand a little break, a little stretch. We got 30 seconds. You're either alternating your curtsy with a little twist or a little skater. But a slow skater, a controlled skater. All right, let's take it here. 30 seconds. Curtsy and twist. Curtain twist. That's enough to get your heart rate up. But if you're really feeling it, it's a grounded slow hop top. And you still get low, right? Boom. I know. Boom. Yes. Ten seconds. There's that cardio. Three, two, and one. Catch your breath. So, same leg that we did, that curtsy. We're gonna hand it off. Pulse, pulse. Handed off. Pulse. It's only 20 seconds, then this round is done. Right, let's do a team. Step back. Step over in the curtsy. Breathe. Three, two, one. Curtsy. Hand off. Get low. So I really want you to try to get low into that front leg. So you're handing off at the bottom of the curtsy. So not just here. Right? Although that's would be challenging too. But here. Yes. Burn. Yes, you can. Last two and one. Breathe, team. I know. All right, that's it for that kettle bell circuit. But do we want one more swing? Why not? Catch your breath. A little mobility right through here. Right? Or a little stretch back to that kettlebell swing. This time, we're not prepping with the deadlift, but if you want to make it a deadlift, go for it. Your workout, you do. You be where you are today. Maybe that's a good, strong deadlift. Maybe that's power with the swing, but let's get it done. 30 seconds, then we're moving on to our last round. That is with the mini band or body weight. Weight. Take it here. Shoulders back. Get set up. Prep it. Three, two, power. Let it drop. Drive it up. Let it drop. Zip up that core at the top. Connect with that pelvic floor, lifting up as you squeeze out in the the glutes. Keep those shoulders pulled back, but arms are just along for the ride. I know. I feel it too. We got 5, 4, 3, 2, 1. Swing and relax. All right, give yourself a little stretch right through here. Grab some water. We're taking it down to the mat. Well, not yet. We're grabbing the mini band, but first we're grabbing water, if you have it. All right, team, so we're starting with the minivan. If you don't have a band, don't worry about trying to make it work with the dumbbells. Kettlebells you can, but we're just going to take it little side squat. We're gonna do a little shuffle. We're gonna get some little tap outs. You're gonna get the same with just body weight, just no resistance. You're still going to feel the legs burning. You're still going to feel that cardio. And our last little circuit is down on the mat. We're going to do. We do a bridge. We're gonna take it to some core. All right? Last circuit will feel a little bit like the beginning, where things don't necessarily go 1, 2, 3, but we get it all in. So if you have your band, take it here. We are going to start with it mid calf, all right? So between your ankles and your knees. Don't worry if it slides up or if it doesn't feel comfortable, just take it off. We're going side squat. Taking your knees as wide as you can, moving laterally. We're going side to side. Step it up. Then we'll go double step. We'll move that band up. Little shuffle, and then we're going little taps out. All right, so hang with me. Last circuit, we're gonna get it done quick. Side squat, right and left, core wrapped. 3, 2, step low and up left. What I want you to think about is it's not just a side step unless you need it to be. I want you to actually get down into that squat. We've done a lot of lunges, right? Regular stationary, reverse curtsy. Now we're getting that squat motion. Sit low down, drop the hips. Core's engaged. Pushing out. So we get the inner. We get the outer thighs. As we push out, we get inner thighs to resist, right? So they're working right through here. Outer, inner, outer squeeze at the top. Feel that? Yes. Three, two, one. All right, this time, move that band up above your knees. Now we're going to take it. Double step, little cardio. One and two. If you feel like making it a little shuffle step, you can. Otherwise just pick up your pace. Get your arms moving. 2 and 2, cardio and legs. 30 seconds. Here we go. Right through here. Yes, you can. Boom, boom. Side to side. So I'm a little higher. It's more of that side step. But if you want more of a squat, you can. Or again, if you want to make it a little bit shuffle. Yes, it's burning. I know, I know. 5, 4, 3, 2, 1. And breathe. All right, team, now you can keep it. You can pick mid calf or above the knees. We're going at a diagonal. Back, back. We got 20 seconds. And 20 seconds each. Side so this leg is doing the work, this one at a diagonal. If that feels. Feels weird to you, just take it to the side or straight back. 20. Here we go. Push. Push. Notice what's happening. I'm here. Heel turned in, toe turned out. So we get inner, we get outer, we get glute. I like to move my arms. If that's too weird like that, just pick it up. If that's too weird, take it off. Right? Does not matter as long as you're moving. 3, 2, 1. 1. Shake it out. Now. Mine was sliding up a little. That is okay. Again, leaning forward. Soft bend in that front knee. Both legs are working. This is getting the resistance. This is taking the isometric weight. Let's get it done. 20 seconds lower high. In three, two, one. Here we go. After this, we're done on the mat, guys. I know. Why not? Feels too weird. Just. Just go straight back or go to the side. That's good too. You can, but if you can get that little diagonal, we'll get inners, we'll get glutes, we'll get outers. Three, two, one. Oh, man. All right, team. Band up above your knees. We got one thing on the back. We're going to do a Bridge for 40 seconds. Up and out. So watch me come down on your back. Then we're going to a plank jack. Then we got some little plank lifts. So here we're up and out. If you don't have the band, just keep it body weight. Then we're gonna flip it over. We got plank jack, then we're going. Little lifts for 10, little lifts for 10. Hang with me. This is it, team. 20 seconds, bridge up and out. Take it down. Wrap that course. Remember the beginning of the bridge. Tilt the pelvis in. Core is engaged. Core zipped. Press out so we get inners resist a press out so we get outers, resist on the way in for inners, glutes, outers, hamstrings, quads, hip flexors, everything working together. Yes, you can. If you need to move those feet out or in, whatever feels better for you. I know. Breathe. 5, 4, 3, 2, 1. All right, team, if you want, move that band mid calf or keep it above. Whatever feels best for you. We got 30 seconds of plank jacks. If that is not right for you, you take it standing or you stay on your knees and you just take your knees out one at a time if you can. Little tap out or a little jump in three, two, one. Here we go. Doesn't have to be super fast. If you have it mid calf like I do. It might even feel a little slower. Maybe the band is sliding. If you've got it at your above your knees, maybe you can go out a little further. Doesn't matter. Just keep moving. We got glutes, we got cardio. This is our cardio. We had our legs. This is cardio. We got the burn coming. Yes, team. For five, four, three, two, one. All right, guys, this is it from the plank. If that's not right for you, you just take it from the knees. We're pulsing up. One leg for 10. Other leg for 10. Here we go. 10 seconds. Little lift, little lift. I know I'm feeling all in that quad. That's okay. Think about your core. Switch your legs. Pulse up, pulse up. Glute, glutes. With or without that band? You're still feeling it. 3, 2, 1. Take that band off. Up onto your feet. How about a team? How about one more swing? We're gonna call it a bonus move, but let's get it done. One swing, and that is it. If that's not right for you, you go ahead and jump into your stretching, but otherwise deadlift or swing. Let's finish it out. Let's breathe into it. We got 30 seconds before we are cooling it down. Zip up that core. Shoulders back. Prep with that hinge. Deadlift is fine. Here we go. Three, two, one. Let it drop. Power up. Let it drop. If you're feeling too tired, take it to the deadlift. Still. Pull out all the stops. You've got some power left in you. You've got that strength. I know we've been working hard, but let's finish it out right here. What do you got? Hinge. Power up. Lock it out. Let it drop. Let it drop. 5, 4, 3, 2, 1. Swing and relax. Oh, man. You guys, guys, if you can, hands on the kettlebell or the ground or here or something sturdy, pedal those feet. Catch your breath, right? I know. I feel it too. You can sink a little deeper to get that hamstring stretch. Relax in your head, neck, and shoulders. Slowly bring it up. Yes, team. All right, take it right here. Roll those shoulders forward. Press out on the inner thighs. So you're taking it here to stretch the back, but also pushing on the inners right through here. Make sure you get some more stretching on your own because we're going to keep it short so we can get you out of here. Hopefully you felt that. I feel like this is a pretty fun format to program, and I really had the name picked out. If you want seated or hand on the balance or come all the way down on the mat, get a little hip stretch. I had the name picked out first and then I thought, you know what? We're going to go legs cardio and burn in our circuits. So let me know what you thought. I love hearing from you. Whether you're commenting on the YouTube channel or in the app. I do read all of your feedback. I love hearing from you, how you felt about it. Even if I don't write back to you, although I try to. If you really have questions for me, join us in the BodyFit Athletic Club that is now on the Bodyfit by Amy app. Our private community. That is where you have live streams with me every week and our Body Fit Dietitian Q&As. We cover hot topics. You have our nutrition plan, the method and so much more. So if you want to connect with me, join the BodyFit Athletic Club. All the info is in the description below. Take it here if you if you're already there. I'm so glad you're here. Tilt the hip forward. If you can't get the quad, just tilt right through here. And of course, either way, make sure you're subscribed to the YouTube channel that helps me out so much. Share with your friends. Tell them about free workouts, free workout plans, free monthly calendars to your inbox every week. Would love to have anybody and everybody join the Body Fit Community community. And thank you for already being here. Let me know what you thought like this video. Subscribe and don't forget to follow me at social media at Bodyfit by Amy. And of course get some more stretching, some mobility and flexibility on your own. I have tons of videos. Let's get one big deep breath in and out. You did it. That was your legs and cardio burn workout. Great job everybody.