Amy leads a 10-minute HIIT workout with no equipment, alternating 45-second strength moves with 40-second high-intensity variations. Squats, planks, lunges, and skydivers flow into mountain-climbers, with low-impact modifications offered throughout.
Hey, everybody, I'm Amy from Bodyfit by Amy. And this is your body weight, strength and conditioning quick hit. It's just 10 minutes, so go ahead and roll those shoulders to the back. Just march to get the blood flowing. We're not going to do a formal warm up, but we can spend those first few seconds getting our body ready to move. This is a 10 minute quick hit. Strength and conditioning. You can roll through those hips. So we are going to get it done in just 10 minutes. Our first move is a strength move for 45 seconds. Our second move is adding on to make that move a conditioning move. So they complement each other. It's just adding on and only 40 seconds for conditioning. Go ahead and shake everything out. No equipment required. We're gonna start with just your basic squat. You know it, you love it. Drop those hips down, bring it up and squeeze. You've got 45 seconds strength here. Drop it down, bring it up. So I really want you to make sure that on the strength rounds, you really take your time. When we add the conditioning to it, we'll pick up our pace. So on the strength rounds, we're gonna really get low drive up through the heels, hips, back, core, engage. So really wrap that core in navel to spine. Not sucking in, not pulling those hips forward, but contracting, right? So if you're pulling your sits bones or your tailbone, everything in towards the bone, right? 10 seconds to go. It's an extension of our warm up, right? 5, 4, 3, 2, 1. All right, breathe for a second. Let's take it conditioning. So we're gonna do a squat, tap down. So we're here, jump, here jump. You can step out with it. Low impact, you can jump it. 40 seconds, drive that heart rate. Conditioning. Here we go. Low to high. I still want you to get that squat because we're keeping lower body working. We're alternate alternating lower body, upper body and core. Lower body, upper body and core. If this feels like too much, again, low impact, you're still going to get that conditioning right. We just want to move a little quicker and add a little bit of movement, make the strength move a little more dynamic for that heart rate, right? 10 seconds. Breathe. Low tap, low tap. 5, 4, 3, 2, 1, breathe. We got a little bit longer to breathe. After the conditioning round, we're gonna take it down. All right, we got our plank press if you need to modify. Stay on those knees if you can. Plank press is just down, down, up, up, down, down, up, up. Core is working hard. Upper body's working hard. Go Ahead and bring it in that high plank if you can. Here we go. Up, up, down, down, up, up. So you're here. Your goal is not to rush it. I want you to try to wrap that core in, tuck that pelvis so you keep everything steady through those hips. Not a lot of twisting, a little bit of movement, and then you're pushing up and bringing it down all through that upper body. Chest, triceps, shoulders. Getting it all working while that core is working hard as well. You got 15 seconds. And remember, right, left, right, left, left, right, left, right. We're trying to keep alternating, so everything's working together. We got five. Let's get it done. Last one. And breathe. Stretch it back. We're gonna stay right here. So adding on to this, you can get a little hip flexor stretch if you want. We're gonna add a jack at the top, jack at the bottom. So down, jack, take it up, jack. So every other one, adding that conditioning. 40 here. And Jack, take it up. And jack, take it down. And jack, take it up. You're still thinking left, right, left, right, jack. Left, right, jack, Right, left, jack, right, left, jack. If you're modifying on those knees, you can do a little leg extension. Bring it up. Extend. That works too. We got 10 seconds. Let's finish it out strong. I know. Arms are burning, core is burning, and heart rate's up. Last one. Yes. Breathe. All right, bring it up. On to your feet. All right, guys, Right side, left side. So all in one side, we're gonna take it side lunge. Tap it in. Reverse lunge. We're there. Let's go. All in one side. Really sit deep. Really make them different. Take your time, catch your breath. Here we go. Strength. Side lun. Step through. Reverse. Take it back. Right side, reverse. Looks like this. Really sit into that hip and then get low. If you need to modify, just drive the hip out and just tap back. That works too. Here and up. Here and up, down. Yes, I know. Remember, this workout is only 10 minutes. I know. We're feeling it, and this is halfway there. 10 seconds. Get low. Breathe. Yes. Last one. All right, team. So we're not gonna get that other side yet. We are gonna get our conditioning. We're just going side lunge to side lunge. Just here to here. So just your side lunge. 40 seconds. Here we go. Shuffle, shuffle. So you're still getting deep into lunge, but we're adding a little shuffle. Moving laterally. Right to right, right to right. Right to left. You knew what I meant. Right here to here. Take it down and up, down and up. Try to get low. Modification. Of course, not a modification, but just a low impact version is here. Reach here. Also getting a lot of mobility through this. Right? Breathe. 5, 4, 3, 2, 1. Breathe. All right, we're so close. Over halfway done. Other side. Side lunge, reverse lunge. So really get deep, think about strength, think about range of motion. Give yourself a few more seconds. Other side. Here we go. Take it down, take it, reverse it. Side reach. I like to just have myself reach for it, because then I know I'm getting low. Not just in the back, but in the hips. Looks like this. Drop it low, drop it low. Hips go back, it's a hinge, and then a lunge. Right? We're so close. Keep it going and breathe. And reach. And reach. Yes, team, I know these quick kits are challenging because we get it all in in 15. No, 10 minutes, 15 seconds to breathe. All right, so let's mix it up for our conditioning. Let's get a reverse lunge. So here's what we got. We're gonna go tap, tap, lunge, tap, tap, lunge. Here we go. 40 seconds. Tap, tap if you want. Just keep the tap and hold it. Tap, tap, hold, or tap, tap, lunge. Low impact is here. You can still get it done. Tap, tap, lunge. You can still get that intensity. Tap. Yes. Breathe. You can. Five seconds. Three, two, one. More round. Team down. I know that got us right. Strength. We're getting that pull strength all through the back. Still the upper body. We're doing skydiving. Pull arms and legs. Squeeze in and out. You can stay lifted the whole time, or you can lift up in between. Here we go. Lift, squeeze, down. If you want lift, squeeze and down or lift, squeeze out and in. If you're modifying, we're taking it. Bird dog, squeeze it in. Bird dog, squeeze it in. Both versions are pulling the elbows in, so think about pull down through the back, through the shoulders. So we got that push with that plank press. We're getting that pull. So squeeze it in, lift all through the muscles in the back and squeeze. 10 seconds. Up 5, and relax. Stretch it right here. All right, team, so all we're gonna add to that is a pop up to here. Mountain climber for four, slowly down. Skydiving squeeze. Mountain climber, join me here, I'll show you the mod in a second. Skydiving squeeze. Pop it up. 4, 3, 2, 1. Keep that going. Modification is your bird dog squeeze and then tap it for 3, 2, 1. Bird dog squeeze. Tap. 4, 3, 2. Keep it going. This is your last round. So strong through the back, strong through the core, strong through that cardio conditioning. Slowly down squeeze. Four, three. Let's get one more. You can do it. I know that's our time, but let's finish it. 4, 3, 2. Breathe. Stretch. You did it, team. I know. Again, these quick hits are challenging. Roll through your back. Cat cow. Challenging because we get a lot in full body in just 10 minutes. And the hit aspect, right? Slowly roll it up. Of course. Shake it out right here. We're not gonna get a formal cooldown, we're just gonna shake everything out here. Remember, these quick hits are here for you. If you have a day that you don't have a lot of time, this is a great way to get something in where you can really get that energy up, get the heart pumping, get those muscles working in just 10 minutes. Also a great add on in the Body Fit Athletic club, we use them as bonus burns. So if you get to the end of a longer workout, you find out that you have something left in you to give. You can add a 10 minute quick cat just as a finisher. So check them all out. There's a whole playlist of 10 minute workouts. And of course, don't forget to subscribe. Let me know in the comments if you liked it, if you were challenged by it, if you want to see more of it, and even if you didn't, let me know. Hit that subscribe button. Follow me on social at Bodyfit by Amy. Check out the links in the comments. One big deep breath in and out. You did it. That was your body weight, strength and conditioning. 10 minute quick hit. Great job everybody.
