Bodyweight Fire 10 Minute Quick HIIT Workout

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your body weight fire 10 minute quick hit. Go ahead and start marching or jogging and rolling those shoulders. If you're joining me. We are not going to do much of a warm up because we want to get right in and get this done in 10 minutes. So go ahead and shake everything out. You can swing those arms across. Here is how it's gonna work. Maybe you've done some of my other fire workouts. We got three rounds of 30 seconds of five move is only five. Reach it down, reach it up. You're gonna start with your base level. Then we're gonna add on a little bit of strength, a little bit of sculpt, and then we have our fire round. Go ahead, roll those hips. That fire round is where we really go for it. That's where we get that hit. And then you go to quick little break. So three rounds. Feel free to stick with that base level if you want, but we're gonna get it done quickly. We're gonna make it burn, we're gonna get that heart pumping, and we will be done before you know it. Go ahead, join me with a regular squat right here. Here we you got 30 seconds. I want you to focus on this base level. Zip up that core. Everything in, all the way through. I'm gonna take my hands behind my head so I get that chest opener. And also because we're gonna use it in just a minute when we add a little extra strength and sculpt. So we're here to here core engage. Five seconds and breathe. And then let's add a knee cross. Take it down. Knee cross. So if you can, if twisting is good for you and where you are today, I really want you to take it across. Really try to get that elbow on the opposite side of the knee. So we incorporate those obliques. Again, we're getting upper body working as well just by opening it up, squeezing in the shoulder blades, crossing it through lower upper core. In about five seconds, we're gonna take it to that fire round. We're gonna add a little jump. So it's up to you. You can keep the squat or take it out. Here we go. 30. You can keep it just like this or if you'd rather, if you want to just take the knees across or just take the squat jump, either way works for me. We're here to get it done. 10 minutes body weight fire. And here's your hit round. You got five, four, three, two, one, breathe. First move. Done. All right, we're gonna alterate, alternate lower body, upper body, core. But really all of it's going to involve the core. And all that's going to get your heart rate up. All right, we're going to start with that plank. Press down on the mat. Down, down, up, up. You can be on the knees here, on the knees here, or all the way up. If you need to modify, especially for pregnancy, I want you to stay on those knees. We're going to start there. We'll add on starting that elbow position. Knees or to one, you're going left, right, left, right. Then switch it right, left, right. You can keep it nice and slow and control. What I want you to think about is little tuck of the pelvis. Core is engaged. And focus on your breathing because your heart rate's already up. Push, push. Down and down. You can do it. Keep it going down, down, up, up. We're gonna add a little bit of core right here. So you're going down and down. Take it, jack, Take it out. Up and up. Out and in. You're right and left, Jack. Left and right. Of course, you can take it quicker than that. If you're on your knees, I want you to just tap the legs out, right? Take it up, up, tap, tap. Ten seconds, just like that. Jack at the bottom, push up at the top. Now we're gonna try to do it at the same time. Can we get it done? Here we go. Down, up, down. So same thing, just a little quicker. And if you can think just like this, keep it going. That's hard to do, but it's up to you. I'm getting mixed up in my brain, so take it slower if you need to. But if you can keep that jack going while you're going down and up. You got 10 seconds. Up, down. Yes. Three, two, one. Relax. Lots of core, lots of upper, lots of heart rate. But second move, down, right, quick sip if you want it. We're gonna have a right side and a left side on this. So good news. This is move three and four. We're gonna take it with a lunge. Step back into it. Front leg has the control. Drop it down. Bring it up. Modification. Just tap it back, then we add a little curtsy, then we add some fire. Three, two, one. Lunge it back. Bring it up. Use this time to catch your breath. Upper body worked hard. Core worked hard. Heart rate got up. You got 30 seconds. Take it nice and slow. Drop the back knee. Remember, think train tracks here to here. If you need to modify, tap it back. You're still getting it Done, I promise. Drive through the heel. Yes, you can. Let's get it and breathe. Good. We're gonna add a curtsy. So lunge, cross it over, lunge and up. Try to get low with it on that crossover. If you need to lunge, tap, tap back instead of getting low. But we're getting into that hip, inner thighs, outer thighs, glutes and quads and hamstrings. Down, cross, over, cross, back, and up. We're gonna keep the same movement, but we're gonna cross and jump. Lunge and jump. In 3, 2. You can keep it here or here. Cross, jump, lunge, jump. You got 30 seconds. I know it's burning. I know that heart rate is up, but you can do this because this is just a 10 minute workout. So stay with me. Make it burn. You're gonna get a breather before we get that other side. Cross, jump. You can also just do knee and knee or down. You'll still get the fire. You'll still get the burn in that leg. That's the fire, right? But then the cardio is the fire. 5, 4, 3, 2. Right. I filmed a workout right before this. I don't know if I'm just burning because of that. I think I'm burning because it's hard, right? What do I always tell you? It is hard because you're working hard. Remember that. Breathe for 15 seconds, lunge it back, lunge, cross. We add those knees and those jumps, then our legs are done and we're almost done with this workout. In three, two, regular lunge, drop it back. Here we go. Down and up. Yes, you can know a lot of times these 10 minute quick hits, or any of my 10 minute workouts, which I have a whole playlist, these are great to do on a day you don't have a ton of time, maybe during a busy season in your life. But they're also great add ons. Let's say you did a 20 or 30 minute workout and you're feeling good. You want to add something on. Make a playlist of your favorites. Mark them down, link them so you know where they are. Here we go. Down, cross it over, cross it back, drive it up, lunge back, cross over and up. Looks like this cross. If you need to just tap and cross, but keep the front leg working. So when we do that, when we modify that way, we still want to really push into this heel so we still get it done. Five seconds here. You know what's coming. That leg's already burning thinking about it, but we can do it. Let's take it. Fire. Cross knee, back knee. You don't have to go super fast unless you want. If you're taking the lunge out of it, you can pick up your pace. But if you can, I want you to keep getting low lunge. A knee crossing knee. After this, we're on the mat for our last series of moves. So let's get it done. In 5, 4, 3, 2, 1. Take it down on the knees. All right, team, so we're gonna take it all the way down flat. If for some reason you can't, we're gonna stay high in that Bird dog. Here's your modification. Otherwise, we're gonna lift up skydiving. We're gonna lift up close, so arms out, arms in. We're gonna start with that. Then we're gonna add a push up, in, and out. Then we're gonna add a mountain climber for the fire. So here we go. Stare all the way down, arms out wide. Here we go. Lift the arms and legs. Bring them center, lift. Take them out, take them in. So it's up to you if you want to move them on the floor if you want to go out. In, out, and in. We're starting here. This is your strength level. I'm pretty tight in that lower back, so. So don't feel like you have to get a whole lot of hyperextension. We just want to squeeze through the muscles along the back, along the spine, along the shoulders. Now we're just going to lift up. Superman. Push it up. Here we go. So here, push it up. Or here, all the way up. You can do it. Squeeze all the way through the back. Use your core and use your upper body. If you're modifying from here, you're going to do bird dog. And then just a little push up from the knees. Bird dog, push up from the knees. But if you can, all the way up. Push all the way up. So we get all through the back. Then that chest, shoulders, triceps, core. Let's add a mountain climber. So we're gonna go up, up, four, three, two, one. Down, up, four, three, Two, one. Slowly down. Elbows back, reach. Four, three, two, one. Yes, you can. It's only 10 seconds. All the way down. Yes. Three, two, one. Finish it out. Yes. Stretch it back. I know. Breathe into that. Come up on those knees. Get a little stretch right here through those hip flexors. You did it. I know. Shake it out. One foot forward. Get a little stretch here if that feels okay. And then a little stretch in the hamstring if you need to Take that standing. We're not going to stretch very long because again, 10 minute quick hit. But get more on your own. Bring it up slowly. Take it here, huh? So again, you need a finisher at the end of another workout. You still got some gas in the tank. Grab these 10 minute workouts, these 10 minute quick hits. I also have a dumbbell fire quick hit, kettlebell fire. And then if you like this fire format, check out the longer workouts with this in the title. You're gonna love it. Stretch it through. Yes team. Get it rounded up. Shake it out, huh? Thank you so much for being here with me today. Let me know in the comments if you liked it, what you thought about it. If you want to see more of this format or more of these quick hits, let me know. Like this video. And of course, don't forget to subscribe. When you subscribe to my channel, you help me to keep make making these workouts for you. Check out all the other information in the description below. Body Fit Athletic Club, Body Fit Apparel, Any of this equipment newsletter. It's all right there. One big deep breath in and out. You did it. That was your body weight fire. 10 minute quick hit workout. Great job everybody.