35 Minute Cardio Challenge Workout - MOVE DAY 12

Hi, everybody. I'm Amy from Bodyfit by Amy. And this is your cardio challenge workout. So in this workout, we're going to be doing cardio moves to really get that heart rate up in an interval format. All you need for this workout is just a little bit of space to move. Are you ready? Let's do it. Okay, so we're going to start just marching it out, rolling through your shoulders. We're going to get a quick little warm up, but as always, get more of a warmup on your own if you need it. Big deep breath in and out. Here's how this is going to work, guys. And then let's roll through our backs. So we're going to do 10 moves, 10 different moves, cardio moves. I'm going to give you options within those moves. One more right here and then let's tap it out and reach within those moves. I'll start with a low impact option. So if you need low impact or you're a beginner, you stay with that and then I'll give you options to take it up, reach over your head. Our first round, we're gonna go 40 seconds of work, 20 seconds of rest. And when we rest, as you guys know, if you've done these videos before, knees up, I want you to do an active rest. So whether that's step, touch or jogging out, I'll give you lots of options. If you need a real rest, totally fine to stop, but it's best if you just keep moving. Little hamstring curls in the back. Second round, we'll go 45 seconds of work, 15 seconds of rest. Last round one will go 50 seconds of work. 10 seconds rest a little more, work a little harder because you're tired, but you can do it. Big reach. Toy soldier kicks. Guys, this is cardio. So really, as long as you're doing moves safely and you're moving, that's all I care about. So if you feel like the move is too complicated, they shouldn't be. But if your feet are getting underneath you, just tap it out, jump it out, whatever you need to do. The goal here is to. To move, burn calories, stay safe, blast fat. So just move. Okay? All right, so I think we're getting warm. I'm going to go ahead and show you our first move. The other thing I'm going to add is that after our round of 10, we're going to get a one minute rest again. In that one minute rest, just keep moving. You can jog it out if you want. In that one minute Rest. I want you to either do this, tap it out, grab a sip of water if you need it. But if you need a real rest, you need to sit. You've got one minute. Okay? So whatever works for you. If that wanted too complicated, don't worry, I'm gonna talk you through it the whole time. Three rounds, 10 moves, increasing our time each round. So your first move, you can either do a double step tap behind, that's your low impact, or a little shuffle step curtsy. And on that curtsy, if you want to get really low, get a little extra legs, you can. Or keep it low impact. All right, are you guys ready? We're starting our first move of 10. First round, here we go. Shuffle and curtsy or double step tap. Double step tap. You go at the speed that works for you. If you want to be a little quicker than me, that's great. As long as you can keep good form and keep moving. If you've got a lot of space, really cover that space. If you can do it safely, if you need to, you can make it a little tighter, right? There's always ways to modify for whatever space you're in. We've got about 10 seconds and then remember we're getting a 20 second rest, active rest. If you can move those feet in three, two, one, tap it out. So you can be here, you can be jogging. You can keep doing the move that we just stopped. It's totally up to you. Your next move, we're going to do a squat, twist, twist, low impact. Keep it here. You can make that squat a little less if you need to. Here we go. Squat it down, elbow to knee. If you can keep those hands behind the head the whole time, you know what that means, that's going to keep that heart pumping even more. If you want a little extra, you can add a jump. I would love for you to actually touch that elbow to knee if you can. Because we're getting a little standing crunch for abs. If you can't, no big deal. If you're going for it, you're contracting those abs. We got five seconds and then we get another 20 second break. As you can tell, 20 seconds goes fast. Relax, guys. Tap it out, jog it out, whatever you need to do. Your next move, we're gonna step it out and punch. Low impact is here. If you can take it to a little step out. Jump, strong punch either way. Pull back, arms in front of your face like we're boxing. Ready? Here we go. Sometimes it helps me to breathe out and feel like a real Boxer, remember, low impact. You can always be here. I want you to push yourself, guys, but work to your level. The last thing I want is for you to feel like this workout isn't right for you because you're breathing too hard. Just take it down a notch or take a little break, hit pause, whatever you need to do. If you're here, you're succeeding. I like to say that a lot. 10 seconds. I'm just glad you're here. Not worried how fast you're going, how many punches you as you get in. I'm just happy you're moving and relax. Tap it out. And like I'm doing. I was jogging on those first two active rests. Now I'm going to tap it out, let my heart rate come down a little bit more. Next move, you can either just touch your toes and reach or walk it out and push up. Your push up can be here or here on your knees. Walk it back and reach. Ready? Here we go. Walk it out, push it up, walk it back. Reach it up again. Low impact. You can just touch it down. Whatever works for you. You need to be on your knees for that. Push up, drop it down here, pop it back up, walk it back. If you want a little extra, you can add a little jump at the top here. Try to get up there quick, but make sure you have good, strong form in that plank position. Not letting your hips drop. In 3, 2, 1. Relax. Knee tap it out. On ones like that, you might want more of the tap or more of the jog. Doesn't matter. We're at move five, five or ten. All right, watch me. We're gonna do a little step and shuffle back or a long jump, shuffle back. You can even just walk it back. Are you ready, guys? Here we go. Long jump, quick feet, long jump. And again. You don't have to go super far. This can be your long jump or big step, squat, walk it back. Step squat, walk it back. But if you can, you got the space. Go here. Shuffle, landing soft in that squat. We're halfway there. Shuffle back. Breathe. Shuffle back. You're learning these moves in this first round. Don't really have them perfected by that third round. Five seconds. One more. And breathe. Tap. I'm feeling it. I don't know about you. All right, similar to our other squat, we're going to do pretty plie, toes out, side knee twist. Looks like this. Down low, elbow to knee on the outside, down low. Are you ready? Hands behind the head. Join me here. Breathe, breathe. Really lean into it so you get a Side crunch through those abs. Try to touch if you can. Don't worry if you can't. It's bothering your knees. You need to go a little less. Take it here, take it here and breathe down. If you want, you can do a little jump. I think it's a little easier to control. You'll still feel that heart rate from here. 10 seconds. Get low to work those legs. Breathe. Have it out. Good work, team. We're making our way down the list. Next one, we're just going to do a little knee and punch. So opposite knee, opposite punch. Low impact. Keep it nice and slow. High. You can do a little jump with it. In three, two, one. Here we go. We're here. Low impact. Jump it if you can. And just like our step out and punch. I want you to bring the hands back to that guard position. So in boxing we talk about the guard position. We're here. So keep them up, protecting your face. That's going to do a few things that's going to keep your abs engaged and good posture. It's also going to keep that heart pumping harder. Right, which is why we're here. And breathe. We got just about 10 seconds. We get that 20 second rest. Breathe. 4, 3, 4, 2, 1. Tap it out. All right, guys, our next one, we're going to turn to one side. Runner's lunge, so tap it back, bring that knee up or drop it low if you can. Runner's lunge, that's where we got. You can add the jump at the top if you want. We're gonna switch it at halfway. Just turn right around. Other side. All right, get in position. A little bit of burn here. Here we go. Bring it up here if you can. Touch down if you can. If you really want that extra challenge, drive it up, jump land soft touch low. Totally fine just to keep it here, not even drop it that low if you need to. 3, 2, 1. Switch it here. Here we go. I know that switch is quick here for low impact. Tap it back, breathe low. Five seconds to go. Burn in three, two, one. Good right. A little burn there in their legs. We're at number nine. We're just gonna go out. Out, in, in, out, out. In, in. Halfway through, we'll switch our lead leg. You can just march it or quick feet like you're on an agility ladder, right? All right, number nine. Here we go. Out, out and in. I just like to put my arms. That just makes me think on a little ladder. You can even go up and back if you've got the space. Remember, you can also step, step, march, march. Keep everything moving. Totally fine with me. Let's go ahead. Switch it left. Out, out. In, in. Breathe. Abs are in tight. Nice. Good posture. As we're tired, it's tempting to go here, but we're gonna keep it here. Strong, athletic stance. Five seconds. Breathe and catch your breath, guys. We made it to that last move. Watch me. It's a squat thrust, similar to a burpee. You don't have to take it all the way down. Squat thrust. Bring it in. Tough. Jump. Or walk it back. Walk it in. Knees. Last option. Just take it to the knees. First option, rather. All right, here we go. Last move. 40 seconds. Bring it in, tuck it up, jump it back, jump it up. Notice I'm not going super fast. I want you to have good form on both. Or take it back, bring it in, knee, knee, or combine the two, walk it back and bring it up. Or squat, thrust, knee, knee. Any of those options will do. And of course, you can just be right here with knees. You've got five seconds. My mic was bouncing around back there for four, three, two. Tap it out. Guys, we made it. That was our ten moves. All right, we get one minute of rest. We're gonna grab some water, keep your feet moving, walk around the room if you can, or just tap it out. Arm. Your minute starts now. So, guys, you can feel why this works. Interval training. High intensity interval training. We drive that heart rate up. You're really feeling it. And then we let it drop just a little bit on those 20 seconds. 15 coming up. Then 10. Just enough of recovery. Keep that fat burning, keep everything going, but you're still working. But you don't feel like you're dying, right? So keep tapping. If you need more, jog it out. Fine with me. If you need it a little less, you got 30 seconds. You can stand, you can sit, whatever you want. All right, guys, we know these moves now, all right? So we can perfect them a little bit more. Doesn't matter what option you do, low impact or high. Just keep moving, stay safe. Those are my cardio rules, all right? Starting with that little double step, tap behind, or shuffle and curtsy in three, two. Round two, starts now. Here we go. Curtsy, shuffle and curtsy. If you can get low, think of it as a shuffle into that speed skater. Reach those hands up in between, or double step, tap, double step, tap behind. You can even do the step and get low in the curtsy. It's up to you. Remember, we're going a tiny bit longer. 45 seconds. Our rest is the a little bit shorter 15 seconds. But that rest is coming in just about 10. Here we go. Push through with this move. Low if you can breathe. 3, 2, 1, tap. Good. Breathe. Remember that next move that is coming. My shoes are coming untied. We're gonna do squat. Twist, twist, twist. Are you ready? Tap it out. Starting in 3, 2. Hands behind the head. Low. Twist, twist, Standing. Crunch. Really try to get that elbow to the knee. Think of it like when we do that bicycle on the mat. Really contracting in here. Here we go. Twist. If you need extra, feel free. Jump it up, but don't sacrifice that form. Still get that tw. 30 seconds down, 15 to go before that break. Twist, twist. Down or here. Squat. 5 seconds, 4, 3, 2 and 1. Tap it out or jog it out. Next move is that very basic. Step out and punch. Good form. Guard is up. Tap it or jump it. Starting in three, two, one. You got it. Here we go. Notice we're trying to mix up our moves in terms of up and down, moving laterally, moving transverse, twisting a little bit. Some punches, some upper, some lower. Engaging the core, but always keeping that heart rate. You want to take it up a notch. See if you can step up a little further, see if you can punch a little quicker. Still staying light on those feet. You got about 10 seconds to go. Keep breathing. Here we go for four, three, two and tap. Guess what's coming, guys. Walk out. Push up. Remember, if you want to stay low impact, just touch the toes, Reach it up if you can. We're going to walk it all the way up. Push up on your toes or your knees. Walk it back. Reach or jump. Here we go. Down. Walk it out. Strong push up, walk it back. Reach up. Totally fine. If you want to drop to the knees here, strong push up, back up on the toes and bring it here. Or low impact. You're just doing a reach and reach. Either way, really reach up. We're halfway there. The nice thing about this one is it goes fast. You don't have to do very many. We got 15 seconds. Use your abs on the push ups. Coming up. My arms are tired from yesterday, so I'm going to really try to pull with my abs as I come up. In four, three. Time for one more. Two and one. Tap it out. Breathe. Next move. We got that long jump, shuffle back so you can step and squat, walk it back or shuffle back or a long jump shuffle back. Starting in two, one. Here we go. Jump, quick feet. Jump, quick feet. Remember, you decide however much space you have you can make it small, small land soft or big shuffle. We're trying to land in that squat. Shovel it back totally fine to step and squat, walk it back, step and squat, walk it back. We're over halfway there. You got this guy's 15 seconds. Push hard. Breathe and shuffle. Five seconds to go. Make them count. Breathe. You got time for one more hand tap. We are halfway done. Round two. Catch your breath. Plie, twist, twist. Starting in three, two, one. Here we go. Man. It's only five seconds. Difference both ways, right? But it feels like a lot more, especially on that break, right? And breathe. Toes out. Get as low as you can. Pull it in, pull it in. And up, up. Breathe. And. Yeah, we've got 15 seconds. Make them good if you want. Jump it, jump it still. Keep that form. Side, knee, side knee. Down and low for 3, 2, 1, tap. Next one's easy. Well, they're all easy, right? We're all hard. Knee and punch. Low impact here or jump it. Starting in 3, 2, 1. Here we go again. Strong punch. Even though these punches are probably a little bit slower than your step out. Either way, even if you're doing low impact and you're just bringing those knees up, I want a strong punch and bring it right back to here. Here's what I don't want. I know you might be tired. Keep it strong, even if you're moving slow. Even if you have to take these moves to half time. I want good form. Doesn't matter. Just keep moving. Breathe. We got just about 10 seconds. See if you can get those knees up a little higher towards your chest. Punch those arms out strong in four, three, two, one. Hand tap, guys. We're at that as runner's lunge. So we're going to turn to one side, drop it back, power it up, whatever that means for you. Tap or really low. Jump or not. Halfway through, we'll switch sides. Here we go. Down and jump and breathe. Power through. Nice and light. Notice how soft I'm trying to land. If you're here, you can be here, too. Breathe low and up. Yeah. Burn in that leg and that glute. One more. Switch sides. Here we go. Down and up and breathe. Pump those arms. I like to touch because it makes me get just that low, right? Really get low. Working the butt as long as the legs. Breathe for 4, 3, 2 and 1. Glad we only have one more of that move, right? Second to last. Out. Out. In. In. March it or jog it. Imagine you have an agility ladder. Cor. Quick feed. Halfway through, we'll switch our lead leg. Here we go. Out, out. In, in, right, left, right, left. Or maybe you're going opposite. Totally fine. To step it, march it, whatever you need to do. Quick feet, land soft. Totally fine to be halftime too. Even if you're running at halftime. Let's switch your lead leg. Here we go. For me, it's left, right, left, right. Breathe. Here we go. Yep, we got 10 seconds. Quick feet, keep them moving. Four, three, two, and one. Tap it out. We're down to that last move. Sorry about that. Sweating my eyes. Squat, thrust, jump it back or walk it back. Knee tuck or one knee, one knee. Here we go, guys, 45 seconds. Make it count. Your break is coming here. Here you can get it going quick. I love it. But you don't have to. Remember, you can also walk it back, walk it in, knee, knee, or half and half, jump it, double knee or walk it back. Strong tuck, right? Those tucks are hard when we're tired, but you can do it. Walk it back, knees or just keep your knees. Remember, this is your last option. Here we go. 15 seconds. Confusing myself, but I'm moving, so that's all that matters, right? And breathe. Tap it out. Awesome, guys. Grab a quick sip of water. Heart rate's up, right? We are down to our last round. Your minute of rest starts now. Okay, so here we are. Just keep tapping. You got one minute to do whatever you need to do. Get more water, keep those feet moving. Take a walk around the room, roll those shoulders, Start thinking about that next round. If you want a little more, jog it out. Jumping jacks, Whatever you want. Guys, almost to 30 seconds. So last round. This is the time you know these moves. Now is the time. Push a little harder. Can you go a little quicker? Can you get a little lower on the squats or the lunges? Can you be at least a little stronger on those push ups? Whatever you need to do to really push yourself. Because remember, you only have 10 minutes, 10 moves. You're still gonna get a 10 second break, even though we're going 50 seconds. All right, so this is it, guys. Cardio challenge. Let's challenge ourselves. Starting in 10, we're starting either with that double step, tap behind or shuffle and curtsy. Here we go in three, two, one. Take off. Tap. If you've got a lot of space, really make that shuffle side to side. Even if you're in that double step, see if you can step a little wider, a little lower on that curtsy. Drop it into that hip so it's like a Little curtsy lunge. Speed skater. Push out of the hips, outer thighs and glutes. You're halfway there. This is it, guys. Your break is coming in nine and a half minutes. And by break, I mean you're done. 15 seconds to go. Breathe. Keep pushing. What are you working for today? Your family? Yourself? Your health. Three, two, Tap it out. Ten seconds. Think. Keep those things in mind when you're really struggling. You're working for you. We're gonna squat. Twist. Twist. Here we go. Last time with this move. Remember, each time we do these moves now, it's the last time you're gonna see them today. Unless you're gonna do this workout again, then I'd be really impressed. See if you can do those jumps. Twist. Or if you couldn't before, see if you can really touch. Elbow to knee. Keep those hands behind the head, fingertips right at the sides of your head. Halfway there. Breathe. Remember, after this, we're going to step out and punch. So it won't be a squat, it won't be a lunge. Your legs get a little break, so drop it low, power it up. 10 seconds. Breathe for four. Three, two. Tap it out. 10 seconds, rest, step out and punch. You can go fast, you can go slow. You can step it, you can jump it. Last time, Starting now. Breathe. Imagine you're in the boxing ring and you're getting that opponent. What is it that you're frustrated with today? It could be anything. We all have something. This is the healthy way to get it out, right? Expend that energy. I promise, you're gonna be tired, but you're gonna feel better when this is done. Not because it's done, maybe because it's done, but also because you worked hard. You've got 15 seconds. You're tapping totally fine. Just keep that good, strong punch. Keep breathing for four, three, two, and breathe. Last time for that move. All right, guys, walk it out. Push it up. No, this one isn't easy, but remember, we don't get very many. Walk it out if you can. If you can't, just touch down. Reach it up. Here we go here. Walk it out. Strong arms and abs. Walk it back, bring it up. Knees are totally fine. Good form. Bring it up. Walk it back. Breathe. Strong push up. Use those abs coming up. If you want. Add that jump. We're already halfway there, guys. I told you it goes fast. Even though it's a hard move, we don't get very many. Breathe. Walk it out and jump. Totally fine if you're here. But remember, this is our last Time through. So give it all you got with that move. And breathe. You got time for at least one more. Bring it up. 10 seconds. No more push ups. Long jump, shuffle back or step it up, walk it back. You know what you're doing. Guys, are we ready? Here we go. Shuffle. Quick feet, shuffle if you've got the space. Cover that space. Land soft. You need to step it. Step it long. Squat. Walk it back or step it long. Squat. Shuffle Back up to you. Just keep moving. We're already halfway there. Here we go. Breathe. Yep. I know. I'm feeling it too. Good news. This is exercise five. Halfway through that last round, only five to go. Five minutes. That's nothing, guys, right? Walk it back is fine. Breathe. Five seconds before our five minutes. And relax. Ah. All right, guys. Plie squat side twist instead of our front twist. Starting in three, two, one. Here we go. Breathe down inside and up low in those hips. Pull it up. Hands behind the head. I know. We're tired. You need to take them down. I understand, but remember last time with this move. Squeeze. Breathe. Feel those legs. Yeah. Breathe in. Really pull your whole body towards it to really work those obliques. If you want to jump it, you can. But good form. Last 10 seconds. Push through. You got a 10 second break coming. Three, two, one. Tab it out. Knee and punch. Legs. Get a little break. You can step it low impact, you can jump it. Starting in 3, 2, 1. Man, that 10 second break is quick, right, guys, I'm tired. My body wants to do this. I'm gonna take it here. I'm gonna focus, even if it means I go a little slower where I take it. Lower impact. I'm keeping it here so I don't round in that back. I don't let my posture go. I get in my lower back. You can go slow, you can go fast, you can go low impact or high, doesn't matter. I just want you to maintain that form. Breathe. I called that out because I felt myself doing it right. I was like, oh, man, I'm tired. I want to just throw my arms in front of me, bring those knees up. But I'm gonna push hard. This is my last time with that move. Breathe. And. Oh, man. Right, three more to go, guys. Runner's lunge. 25 seconds each. We're gonna go fast. It's gonna burn. Get low. Here we go. Power it up. See if you can touch that floor if you weren't doing it before. Get low. Breathe. And up. We got 10 seconds on this side. We're gonna take it to that Other one. Yeah. Burn. I know. I'm feeling it too. And switch. Here we go. Touch it down, bring it up. Whatever you did on that leg, try to do it over here. I know it's tempting to want to switch to low impact. You were doing high there because we're tired. But really push through so they're even. We got five seconds, and then two more moves. Three, two, one. Oh, man, you guys. Ha. Tap. Out, out. In, in. You need to walk it. Totally fine with me. Last time through. Nice and light. Again. I designed this workout so you get different kinds of moves so you don't feel like you're squatting or lunging the whole time. You don't feel like your arms are. Arms are more tired. Back to back moves. Quick feet. See if you can go a little quicker or a little wider. Or again, if you want to. Imagine you have a ladder, bring it back, switch it left, or whichever one you weren't doing. Left, right, left, right, up and back, or just stay stationary right where you are or one move to go. Guys, granted, it's our hardest move, but we're gonna push through it. We're gonna Finish strong. In 3, 2, 1, tap. All right, guys, this is it. Squat, thrust, tuck, jump. Give it all you got. Whatever that means if you're walking in. Knees totally fine. Here we go. Last time. Breathe. Hand up. Switch. If you can get a little quicker or a little quicker on that, walk. Knee, knee, drop it right back down and up. Knee, knee. Or combine the two or walk it back. Strong tuck. Here we go. Microphone. You got 20 seconds. Just a couple more. Push through. Here we go, guys, I know we're tired, but you can do this. Last 10, hand it up. 3, 2, 1. Good one. Yes. Oh, man. You guys, that last one got me. Let's be honest, they all got me. Tap it out. Cardio challenge. I know. Take it nice and slow. Take a walk around the room, whatever space you have. We're breathless. Our heart is pumping hard. We're burning calories, burning fat, improving our heart and lung function. Getting healthier, getting fitter, getting stronger. Walk around the room. Roll those shoulders. You guys did great. I'm so proud of you. And me. I'm tired today. I taught classes yesterday. I was like, I can do this. Not an easy workout. You should feel really proud of yourself. All right, roll those shoulders. Big rolls to the back. Big rolls to the front. Little gentle taps, arms and legs. Stretch it out over your head. Bringing that heart rate down. Yep. All right, let's take one foot forward. Drive those hips to the back reach. Lean into that. Get a little hamstring and calf and glute stretch. Really pull that toe towards you. Even if you're up here, you can't bend very far. Pull the toe towards you and you'll get more of a calf stretch. Breathe. Other side. Here we go. Here. Back lean and slowly roll it up through your back. Roll through those shoulders. Take those arms forward if you can. Lots of water. Get more of a cool down and stretch if you need it. Big deep breath in and out. You did it, guys. Great job. That was your cardio challenge workout. Great job, everybody.