32 Minute Total Body HIIT with Weights Workout ll HOLIDAY HIIT Day #1

Hey everybody, I'm Amy from Bodyfit by Amy. And this is your total body hit with weights workout. This is day one of your holiday hit challenge. However, this is also a great standalone workout that you can do at any point in today's workout. We will be working with our dumbbells and kettlebells if you have both. If you don't, just use what you've got. And of course I'm going to give you lots of options to work to your fitness level and be where you are today. Are you ready? Let's do ahead and start moving your body with me. We're gonna get the energy up, get the blood flowing, get that core temperature up, which is when our bodies work best, when they're warm. So we're gonna roll through those shoulders. We'll keep this warm up pretty short because we're going to keep the workout short. So of course if you need more of a warm up on your own, please get it. We'll get some good movement prep, get those muscles engaged, be working in the movement patterns that we're going to be working in today. And of course get everything warm and loosened up. Let's take it right here. I want you to roll through the hip, out to the side. Roll through the hip, out to the side, right through here and down. Two more just like that and one more. So right here, just side to side, shift that weight and then I want you to reach down. Just go as far as is comfortable for you. Again, we're just getting loose here. And now straighten those legs in the back and take it a little bit more like a windmill, right? Good. Stretch through there. Down and up. Good. Let's take it to a squat and a press. So squat and push. Really think shoulder mobility. Elbows to knees, down and up. Two more just like this and then let's take it to a hinge and a pull down right. Elbows pull behind hinge, pull down. So push and pull down and pull. Keep that core engaged. Bend from the waist, drive those hips back. Hinge pattern. One more down and up. Let's tap it back right here. Reach those arms. So open up those hips right through here. So this is a hit workout. So high intensity interval training, but it's not going to be like your traditional hit. Don't worry, we're not going to get a ton of jumping or running or that high impact hit. Let's hold this one here. If you can find that balance, I want you to rotate to the side if that's good for you. Just a couple like that if you need to grab onto the wall, rotation is not good for you. You just stay here. And then if you're able, drop that hand down, reach that arm up. Drop the knee as you drop that arm three times. So no jumping or running today. We're gonna focus on the other ways we can get high intensity cardio. Take it back here, other side, reach it up. We're gonna stay down here, reach through and bring it up. So we're going to be using the weights to get that heart rate up. If you're following Holiday hit, you will get that high intensity, high impact. If you want it cardio. In tomorrow's workout, take it up to that lunge position again. I know you got to bring it up and again this time let's rotate here. But today we're going to focus on getting those high intensity intervals, that high heart rate, those muscles working hard, using your weights. If you're able, I want you to walk it back right through here and you can take it to the knees if that's better for you. Just cross those knees here. Just a couple before we jump right in. Warming up through the core and then slowly walking it back. All right, so here's what we got. We are going to take it in some circuits that will go through quick circuits that we're gonna bookend with hit. So you'll start with a weighted hit. More about cardio, a little bit of core. We'll take it to two back to basics exercises. Then we'll put those two back to basics together. If you want, take it over your head. And then we will take that as a hit when we put them together. Compound exercise, combo exercise. That will get that heart rate up and get those muscles working. Then we'll do it all again. Switching your equipment if you have it. We'll make a few little adjustments between dumbbell and kettlebell. If you only have one again, you just use what you've got. And here's what we're doing today, guys. All of our hit intervals are only 30 seconds. Our back to basics are 45. I'm going to give you some breaks in between, but I think this workout should move pretty quickly. As I need to do for you, grab one dumbbell, but I want you to have another one close by. We are going to start so you're here. So your goal is heart rate so we don't have to move with that weight. It's not a press to here, right? You can push in to get more of that core engagement. Zipping up, remember thinking, pulling up and in hips stacked over the knees, knees under the rib cage. Hips under the rib cage, rather. Yes. Team. If you want to take it a little quicker, you can. As long as you feel like you have good control. We got 5, 4, 3, 2, 1. All right, so that's our first hit. So grab that other weight. We're gonna take it to a plie squat. So you can rest your weights right here. You can take them down below. Whatever works for you. We got 45 seconds. Here we go. So this is back to basics. This is where I want you to slow it down. Really think about your form. So on this plie, those toes are turned out. Plie squad or sumo squat, I like to rest the weights right on top of my legs. But if that doesn't feel good for you, you can also take them here. Especially if you want to get low with it, you can also take it. Just body weight. You do what's best for you. Right as we come up, you're pulling in with that core, lifting in that pelvic floor, and you're squeezing the glutes, but you're not bringing those hips forward, right? You're not tucking the pelvis to here. You're pulling everything in, connecting those inner thighs with that deep core and pelvic floor. We got 5, 4, 3, 2, 1. All right, shake it out. Now we have just that bicep curl. So you decide. I'm going to turn them in, then rotate at the top. It's 45 seconds. It's going to feel a little long for this accessory move, but you can do it. Shoulders back. Here we go. So moving at a pretty decent pace, as in limited rest between our circuits and our exercises, that is also what creates that hit, right? That high intensity intervals, that's what creates that metabolic resistance training. So, as always, listen to your body. You know, I always say, be where you are today. If you need more of a rest, take it. But if you can keep it moving, not only will we get this workout done faster, but we'll increase that metabolic conditioning, right? That metabolic burn, Higher heart rate, higher burn. Not just calorie burn, burn overall. Yes. 3, 2, 1. All right, team, so this is it. Now we have 30 seconds. Putting them together. So watch me here. I'm gonna curl at the bottom and bring it up. If it makes more sense for your body to go everything down, everything up, you can. But let's get it done. 30 seconds only. Here we go. Squat and curl. Squat and curl. So again, you're gonna feel. Yes. Those biceps are going to feel it. So if you. You need to alternate, that works, too. I know they're tired, but we got more squats coming. We got more curl coming. Yes. And breathe. Yes, team. Down and up. Keep it moving. You're gonna feel it. There we go. Relax. Oh, I think we went a little long. Sorry about that. So stretch it back right through here. All right, team, so let's do it all again. Here's what we're gonna do. We're gonna grab a kettlebell. Watch me here. I'm gonna go medium because we're gonna hold it between two hands. We're gonna do that knee cross again here to here. Then we're gonna go into that bicep curl. Then we're gonna go to a squat. Then we're gonna put them together. Let's keep that heart pumping. Second round, you know what you're doing. We're gonna blow through it. We're just gonna reverse our back to basics. Here we go. Knee cross. So again, if your heart rate's still up, you need a little less. Take your time. If you're feeling good about it, keep it here. A lot of biceps working here. But also think about back and shoulders pulling in, because you're gonna hold the weight here. Then we're gonna have it here. Then we'll have it for our squat, so keep it going. 30 seconds. Seconds. Hit with a weight. 5, 4, 3, 2. And breathe. Give your hands a little break. Now we're going to grab that kettlebell by the horn. It doesn't matter if it's top or bottom. And we're going to curl it into our chest. We've got 45 seconds. It's going to feel long, but you can do it. Let's really burn out those arms. Here we go here. So most of what we're doing in these next two rounds are going to be more of those big upper body pull, big upper body push. This is a little bit more isolated, but we love it. Right arm burn. Again. Think about shoulders and back, everything pulling in. If you need to take a break, if you got your dumbbells, you can alternate. You can always take it. Two dumbbells, if that's lighter, it's up to you, but we got 10 seconds right here. And breathe. Yes. Three, two, one. Relax it down. Stretch them out. All right, now we got 45 seconds. Back to basics with a regular squat instead of a plie. I'm gonna keep that kettlebell down so I can get low with it. If you want to do goblet squat, you can But I know those biceps, you can may need a little breather. So I'm going to take it here. Shoulders back, core zip. 45. Drop it down. Sit low, drop it down. Regular squat this time. We got the plie before. Now we take it here. Right through here and up. Yes. Squeeze up and through. Connect with that core and pelvic floor. Your goal is to get low, lower than those knees if you can. We get more hamstrings and glutes, more support for our knees that way. You need to keep it a little higher for your range of motion. That is okay, too. This is your workout. You're going to hear me say that a lot. Your workout. You do you. I'm just happy you're here. If you showed up, you're successful. And last one, relax it out. All right, now we got 30 seconds. Hit. Here's the difference. I want you to keep that kettlebell here. How about I just show you curl at the bottom if you can, then drive it up. Bring that kettlebell to the center, to your chest. Everything working. 30 seconds. In three, two, one. Here we go. Down curl. Drive it up. Down curl. So the reason this dries up our heart rate and becomes a high intensity interval, it's not because we're moving faster, we're jumping. It's because we are recruiting a lot of muscle groups working together. Our core has to work hard to stabilize, and our legs total lower body, upper body, arms. Three, two, one. And relax. All right, team, shake it out. Feel that heart rate. Shake out those legs. You can do a little hamstring curls. All right, before we go on to that next circuit, how about a kettlebell swing? We're gonna all start with a deadlift. So I'm gonna go with a heavy kettlebell. You can go with one or two heavy dumbbells if you don't have a kettlebell. But put that kettlebell or dumbbells right in the center. It's that hinge pattern we did in the warm up. If you've never done it before, we're gonna start with a deadlift. I want you to stay with that. Otherwise, if you've done the swing, we keep it with that traditional swing power up through the back of the legs. Cor. So let's start with the deadlift. Shoulders back, bring it up just a little warm up into it so we get a feel. I know legs are tired, arms are tired, but we're gonna work that hinge pattern. Let's get four more like this. Then we're going into that swing. Yes. Ha. Right here. All right, get ready for the swing. Roll those shoulders back. We're gonna prep it. Keep the deadlift if that is better for you. Otherwise, swing it with me. Shoulders back. Core engage. This is hit. All about it. Three, two, one, power up. Let it drop. So swing is a power move, It's a strength move, it's a mobility move, and it's a cardio move. It's. So we're getting that hit. This is one of our hit intervals. Breathe. Yes, team, you got it. I know. Drive it up and through. Keep it moving for three, two, one, swing and relax. Pedal your feet right through here. Grab a quick sip of water, team. All right, you feel that heart rate again, you can shake it out. Whatever you need to do. We're moving on. We're back to dumbbells. To start, one dumbbell, but keep a second one close by. So again, we're gonna bookend this with our hit intervals. So we're gonna do a little double shuffle with the weight. Push it out. Double shuffle. Push it out. I don't want you to think too hard. It doesn't have to be this. In fact, I'd rather you keep it lower impact, but keep that weight close. You're pushing out. So a little mini chest press, side to side. 30 seconds. 3, 2, 1. Shuffle, shuffle, push, or double step. You can think about getting good stuff, speed. But again, I don't want you to think you have to do here. You could do a big shuffle like this, but we're trying to keep it low. Impact. Right biceps are working again, but think about pushing out for the chest and staying low, moving laterally for your legs. Yes. Three, two, one. Catch your breath. All right, team, so you can grab some heavy weights for this. We're going bent over row, so upper body, pull. Roll those shoulders back. It's a hinge here. You're gonna bring those weights up and drop them down. Nice flat back. Get in position. 3, 2, 1. Up. Let it drop. So this is a long set. It's 45 seconds. So if you start to feel pressure in that lower back, come up out of it. Readjust. Can also stagger. That might feel better for you if you want, but what we want to avoid is this. In your lower back, if you're looking at the top of your legs, you need to bring it back to here. It's going to feel like a little bit of an arch, but you're just pulling those weights up to your rib cage to your hip bones. And drop them down right here. Squeeze. Ha. Pull Those elbows in. Pull those shoulder blades in strong in your back because you can do it. We got 3, 2, 1. Set those weights down. Come down on your side, coming into a side plank. So you can be on your knees here, or you can be on your toes. We only got 20 seconds each side, but we're gonna lift it up and hold. Just holding. Zip it up here. Open up that chest. 3, 2, 1. Bring it up so you're here. Zip it up. Everything is pulled in. Make sure you're not leaning into it. If you're feeling that shoulder, you may need to move it in or rotate that hand. Yes, you can. We got 5, 4, 3, 2, and 1. Roll to that other side or swing those legs to that other side. You got the same bringing up again. 20 seconds. Here we go. Bring it up. Everything's pulled up and in. You can always drop that knee if you need to, but lifting through that oblique. So really drive up kind of underneath the armpit. You can think of it like that. You got five, four, three, two, and one. All right, so we're keeping it down right here. I want you to have one heavy weight. Watch me here. On your knees or on your toes, you're doing a row and a rotate. We're putting them together. Row and rotate. You can do the same thing with your knee on the ground, but we got 30 seconds. Get that heart pumping. Here we go. Row and rotate. If that's still not right for you on the knees, just take it up to a regular bent over row. That works too. Elbow comes up. Then rotate to the side. Yes. You're gonna feel a lot of core strength, a lot of upper body, but that heart rate's gonna get up too. So we're upping the intensity in different ways by adding more muscles working. Three, two, one. You did it. Yes. Team, hang on. Up onto your feet. Can we do it all again with a kettlebell? I think we can. All right, so we're starting with that shuffle. I'm gonna go a little lighter with my shuffle. If you would rather get body weight hit, you can push it out, but try to get that little chest press out. Double step shuffle. 30 seconds. In three, two, one. Double push. Stay low, moving laterally side to side. Yes. You got it. Keep it moving. Remember, you can do a little hop step, but think about keeping the chest open, shoulders back, not leaning into it. Heart rate's up. Yes. Three, two, one. Catch your breath. All right, team, so medium kettlebell. We've got that bend over row again. This time, we're gonna Cross it. So we're gonna go here, the center, alternating. Here we go. Hinge it here. Pull one side. Drop it down, drop it down. Elbow comes up. If it's better for you to keep it pulled in, that works, too. From here, if you need a little back break, take it up. But we're crossing and we're alternating. But we're still getting that. Back, flat, back right here. Turn it in if you want. Or keep it turned to the back flat, back straight line from the top of your head to that tailbone. Strong. Yes. Three, two, one. And relax. All right, so let's take it onto our elbows this time for a plank. And here's what we got. We're gonna bring one knee in, Little lift of the hips from the elbows if you can. Otherwise, just stay on the knees and lift up. 3, 2, 1. Bring it in and up. This is 45 seconds. It's gonna feel long. Other options to modify are, of course, the bird dog. You'll still get that core working, but 45 seconds back to basics before we put some things together. We're on our elbows on purpose to give our wrists a little break and to make it a little more challenging. As that knee comes in, you have to get a little pike, right? So tuck the pelvis as you drive the knee in. Little lift the hips. 10 seconds. Yes. Core. Pretty much all. Our core today is working with something else. Three, two, one. Stretch it back. All right, team, so we are up on all hands and feet into that high plank. We're gonna go one and one. We're gonna take our knees across and across. It's 30 seconds. Hit. Let's get that heart rate up. In three, two, one. Here we go. So high row, high row. Knees across, knees across. Keep it center row. I feel that back. I hope you do. Across, across, up. Yes, you can. Yes, you are. Knee, knee. Five seconds. What do you got, team? Core, core, and back. Stretch it back. Yes. All right, team, bring it up. Let's take it to another swing. Why not? So you can go dumbbells or kettlebells again? Whatever you're used to. Whatever you're most comfortable with. And again. If you have never done the swing or it's not right for you today, keep it with just your deadlift. We got 30 seconds, and we're going into that last circuit. We are almost done here. So shoulders back, core, engage. So bringing the hips and the ribs together, everything pulled in, while we're breathing through it, we're going to hinge back, power it up, lock it out. Let it drop. 30 seconds. Shoulders back. Swing it. Prep it. 3, 2, 1. Power. Let it drop. Drive it up. Let it drop. So you're locking out at the top. I want you to think about squeezing the armpits. Sounds kind of weird. You're not lifting with your arms, but you can activate those lats that we just worked. And then I want you to think about zipping up the core while we squeeze those glutes right straight up and tall. 3, 2, 1. And relax. Pedal your feet. Catch your breath. All right, so catch your breath. We're going into this last round. Foreign. We're gonna start with an alternating lunge with our weights. That actually is our cardio and our hit, because you're gonna feel it either way. So grab those weights, get ready. We got 45 seconds alternating lunge. We got 45 seconds alternating press. Then we'll put them together for 30. All right, we're gonna make this a little bit of a lightning round, but let's get it done. Three, two, one. Alternate your lunge. I'm going reverse, but it's up to you if you want to take it to a forward lunge, if you need to modify your range of motion, and just tap back if you need to take this body weight. So many options for you to work to your level. I always say I want you to challenge yourself, but in a way that's good for you. I can feel myself being tired, so I'm going to take a second to reconnect with my core and to get that good form. If you're starting to feel like you're losing form or range of motion, take a breather. Readjust. Do what you need to do. There is no value in going quicker if you don't have good form. Take it slow. 3, 2, 1. All right, team, we're gonna take it up right here. All right, so we're gonna alternate a press. If that starts to feel too heavy, you just take it to one dumbbell core. Zipped. We got 45. Three, two, one. Right through here. Things I want you to think about not letting those elbows drop. Try to keep them level here. Shoulders pull back. Try to make sure you're not here or here. You start to feel that. I want you to readjust here. Big upper body push. So we got shoulders working, we got chest working. We got all of it working together. Right through here again. If that starts to feel heavy as it might sit here. Yes. Ten seconds, alternating or together. How's that heart rate? You're probably going to feel it a lot on this ramp, last round. Three, two, one. All right, team, so catch your breath. We're gonna alternate our lunge. I want you to watch me here. You're here. Drop it down, press it up. So alternate your lunge. Double press. It's 30 seconds. It should be a big heart rate. Driver. If you need one dumbbell, that's okay, too. Here we go. Down and up. 30 seconds. And up and up. Ah, yes. Team, try to stay with me if you can. You need to drop those weights. That's okay. Or again, take it to one like I'm doing. Down and up. Five seconds. Breathe. Three, two, one. Right, team. Team. All right, so here's what we got. We're gonna catch our breath, we're gonna get one more swing. Then our second round of this is actually our bonus move. So let's get one more swing. Shake everything out again. You do what's best for you. These last two things are going to be all hit, then we cool it down. All right, so we're gonna hinge it. Either deadlift or switch. Swing. Then we got our bonus move, and then that is it. We'll cool it down. We'll get you out of here. Shoulders back. Deadlift or swing. Three, two, power. Let it drop. Yes, team, drive it up. Let it drop. If you're feeling comfortable with it, if you want to take it to an alternating swing, if you've done that before, go for it, but only if you know it. I know we're tired, so really focus on that form. Breathe. Yes, you can. Four, three, two, one. And relax. All right, team, this is it. Here's what we got. One dumbbell or one kettlebell, it is up to you. We're gonna take it here, over ahead. We're gonna go triceps for two, and then we're gonna go curtsy, twist and press. Curtsy, twist and press. Triceps for two, curtsy, twist and press. So you're here. Bring it to the side. Press it up here. Bring it to the side. Big heart rate. Push. Lots of core. Upper, lower. One minute. Bonus move. Here we go. Behind the head, triceps. If behind the head doesn't feel good for you, curtsy, twist and press. You just keep it with a press right here. You can just go up instead of your triceps. Not going too fast, right? I know it's a bonus move, but I promise that heart rate's gonna get up. Triceps for two. Twist. Impress. I know you thought I would add some sort of a plank, but we had two rounds of Planks right with that. Row and up row. And I'm so close to being done. Triceps. Let them burn. Abs, arms and legs. Heart rate. Yes. Elbows in. Don't lose that range of motion. I know they're tired. Twist and press. Last one, two, one. Finish it out. Twist. Yes. Team, shake it out. You did it. Hot. Total body hit. So did you feel that again? I want you to pay attention to the fact we're gonna get a quick little stretch because I know I promised you 30 minutes. Take it right here. Pay attention to the fact that we did not do any jumping jacks or burpees or squat jumps or things that we traditionally think of when we think of high intensity intervals, when we think of our cardio hit again, if you're following the calendar, we'll get some of that tomorrow. Reach behind. But we did get that heart rate up. Hopefully you felt it, especially as we got further in the workout. We start slow, we work our way up to some quicker intervals. Less low intensity in between. Let's get a little hamstring stretch here. So please get more stretching on your own because again, we're keeping it pretty short here. Get some stretching on your own. And of course, check out all the links in the description, like this video. Leave me a comment, let me know how you felt and what you thought. And of course, if you're not already subscribed to the YouTube channel, please subscribe. That helps me be able to keep making these workouts for you. And please join us in the Bodyfit Athletic Club. Download the BodyFit by Amy app. It's completely free for Apple and Android. Shake it out right through here. That is the home of the BodyFit Athletic Club if you want to be a member with us. But tons of other fun things there for you. Thank you so, so much for being with me today. Today, one big deep breath in and out. That was your total body hit with weights workout. Great job, everybody.