Cardio Barre 20 Minute Quick HIIT Workout

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your cardio bar 20 minute quick hit workout. This is day four of your holiday hit challenge. Today we are gonna get it done in just 20 minutes. We're gonna get cardio, we're gonna get toning and sculpting, and we're gonna get some good mobility. It's gonna be quick, it's gonna be fun. You don't need any equipment, just some space to move. Are you ready? Time. All right, so start just feet slightly wider than shoulder width apart. We're just going to get some big rolls through our shoulders. We're going to keep the warm up short and roll right into that workout. Again, I'm going to give you lots of different options, so work to your little level. Be where you are today, and of course, listen to your body. Let's just do some little taps, turning in the knees and the hips. Reach across. So just getting some movement as we get ready to move into this cardio bar workout. So bar inspired moves, all from a standing position, all designed to get your heart rate up. And we will do a few things with a little higher intensity or higher impact. But of course, again, I will give you several different options. Let's reach it down. Little taps. Reach, reach. Right. So even if you've never done any bar or any pilates, don't worry about it. The goal is not to be perfect. Goal is to move safely and effectively. And really to just keep moving. That's my rule. Stay safe, keep moving. Let's turn to the side. We're just going to reach up, tap it back. So I want you to think toe to heel, stretching into it. 4 and 3 and 2 and 1. Hold it here. We're just going to do little scoops through that hamstring. Four more four. Little stretch. Three, two. Turn through to the other side. Reach and pull. So toe to heel, core engaged. Long. Through the fingertips. Three, two. Good, take it here. Little scoops, little scoops. Bring it up. Four more. Four, core engage. Three, two, Good, Take it up. Right here we're just doing knees and just wide knees to open up those hips and breathe. Arms are big, legs are wide. Good, let's roll through our. Take it flat, back down and round it up. Flat, back down, round it up. So we're gonna do this workout just like a flow. So one thing going into the next, we will have a couple quick water breaks. Hold it here. Roll those shoulders, take it forward and breathe. Yes. So if you need more of a break, just Hit pause, get a break. If you need to take it slower than me, that's okay, too. Tap right here. So just little taps, toes to toes, Right? We're gonna come back to this move a lot in between things to get that heart rate coming down and get set up for our first move. Let's take those toes out. It's a plie. Take it out and in. So I'm just going to take my arms and rotate through so I get the back of the arms, shoulders, chest. Stretching it here again. If you need to go slower than me, that's okay. Let's add a little step out and in. Step out and in. 3. Heart rate should be getting up, right? Breathe into it. Let's go. Eight more singles. You can get low or you can keep it a little higher. Whatever is good for you. Should be starting to feel those arms, right? And those legs. Four, three, two. Good. We're gonna step it out to the side. Step out, take it through. Step out, take it through. Step out and through. Let's pick up our pace. Out. Breathe. I know. Legs and arms. Four, three, two. Good. Hold it right here. I want you to take that knee across and reach across if you can. Keep that arm out. I know I might be getting a little tired. Bring it down if you need to, but keep it here. Four, three, two. Good. Both hands. Pick up your pace. Pull them in. Think about that core engagement. Front leg working. Good. 4, 8, 7, 6, 5, 4, 3, 2. Take it out right here. Side. So leaning into that same side, but this time we're going outside leg. Outside arm. Yes. Both arms. Pick up your pace. Up. Breathe. Keep it going. 4, 8, 7, 6, 5, 4, 3, 2. Step it out. Right here. Out and in. Nice and slow. Take it out. Scoop it through. Yes. One more slow. Pick up your pace. Right. All the way through. Four more. Four, three. Get low in that plie. Good. Take it out right here. Across and back again. Keeping that arm up if you can. If you need a little break, just bring it down. Pulling it across for that core. Everything's coming in. Three, two. Good. Both hands. Pick up that pace. Think about that core coming in. It does not have to be as fast as me. You do you. All right. 7, 6, 5, 4, 3, 2. Set it up right here. Bring it in. So it's still leaning into this leg, so you should be feeling that, right? Everything in. Yes. Four, three, two. Both hands, faster. Pace up. Yes. Keep it going. Breathe. All right. 7, 6, 5, 4, 3, 2, and taps. Little taps right here. Catch your breath. Quick sip of water if you need it, or keep that tap up to you. We're gonna keep it moving. Little double step, double step. So we're going to keep it low impact. We'll take it up in just a minute. And breathe. You can keep just this step or make it a little shuffle. Shuffle, reach. Shuffle, reach. Big circle of your arms. Again, double step works. Double step, one and two or shuffle. Here we go. Eight, seven, six. Keep it moving. Five, four, three, two. Good. Hold it out right here. Side lunge. Tap it in. Lateral lunge. Lean into it. Breathe. You can go slower if you need to. 4, 3, 2. Thinking about that circle of the arms. Here we go. Take it up, up, up. If that feels like too much for you, just keep that knee down, Keep the arms down. Whatever you need to do to keep that movement going. As long as you're moving. I know. We go quickly through these circuits. 8. They're not even circuits. It's a flow, right? 7. Get low if you can. 4, 3, 2. Hold it up here. Right here if you can. Out and in. Up and down. Inside of that leg so inner thighs lifting from the hip. Core engagement. Arm up. Good. Double arms a little quicker. Up, up. If that's too much for you, bend that knee. Grab onto something if you can, but keep it going. 4, 8, 7, 6, 5, 4, 3, 2. Take it out. Shuffle, reach. This is essentially a no repeat workout, but a few things we'll come back to just as transitions, right? Huh? Back to center here. Side lunge. Bring it up. It's a little step. Remember, you're driving that hip to the back. You don't have to get super low. You just want to keep it moving. Right? Add those arms. Enemy big sweep. Sweep. Yes. Down and up. Sit into the hip. Power up off that hip while you take those arms up. Again. If it feels like too much, take the arms out of it. Four more. Four, three, two. Hold it up right here. Lift up. Arm out. Yep, I know. Four, three, two. Feel turned in. Up, up. You've got a little slight bend in this knee. If you need some balance, grab onto the wall. You can take it here. 4, 8, 7, 6, 5, 4, 3, 2. Take it up right here. Tap back and up. Big reach forward. Right? Looks like this. So it's just a tap back. I want you to think about that stretch through the fingertips and the opening of the hips. Keeping it going here. Take it up. Breathe as we catch our breath. Four, three, two. Watch me here. We're gonna go tap, tap. Get low if you want. Tap, tap low. Or here. Tap, tap, low. You don't have to jump it. You can just keep it here and get low in that lunch. Tap, tap, tap, tap. Make sure you're switching your legs. I know sometimes it can get a little confusing with one of them back, but it's tap, tap, lunge, and reach. Heart rate's up. Feel it. Good. Two more. Tap, tap, huh? Yes. Hold it here. Knee in. And up. Knee in. My arms are going here to here. If you want to, you can just do the arms or just do the knee. It's up to you. Let's keep it going this pace. 8 and 7. 6, 5, 4, 3, 2. Good to see you. Up. Right here. Knee, knee. Both hands. Bring them down. Core, engage. Yes. 8, 7, 6. 5, 4. 3, 2. Reach it up. Right here. Squeeze. And down. Squeeze. You decide how low you want to get in that lunge. You want to get more glutes. Get lower. Squeeze in that back glute. Push through that front heel. Slow it down if you need to. Eight more singles. Eight. Seven, six, five, four. Three, two. Hold it up back here. Squeeze, squeeze. Lifting that back leg. Pull those arms in for the back of the arms. Stay forward in that front knee. That's your balance. It's gonna burn, but keep it going. Here we go. 8, 7, 6, 5, 4, 3, 2, and knees. Right here. Yes. Good work, team. Let's take it through to that other side. I know. Knees, knees. Tap it back right here. Tap it back and up. Let's see if we can remember everything on this side. Right? Tap and reach. So it's that tap, tap, lunge. Here we go. You can go limb. Oh, impact. Tap, lunge. Just a tap, tap, lunge. Or it's a big reach. Good. Get low with it. Even if you're jumping, we're staying grounded and low. We're not aiming to get as high as we can. We're aiming to keep it grounded and get a little bit of power. Coming up. Landing soft. Tap, tap, lunge. Tap. There you go. 4. And breathe. 3, 2. 1. More. Good. Hold it here. Knee and up. Pull it in. Remember this. In, up. Yes. Breathe. Core in. Engage both hands together. Speed it up. Right here. Knee, knee, standing. Crunch. Oh, I'm sweaty. Keep it going. Pull them in. 8, 7, 6, 5, 4, 3. Lunge and lift. Lunge, lift, lift. Lunge it low. Squeeze in the glutes. Push out of that, the front heel. Lift from that hip. But we're not leaning, we're not arching. Here we go. 8, 7, 6. Breathe. 5, 4, 3, 2. Good. Take it back here. Lift, lift. Remember, we're squeezing those arms together, lifting that back glute. 8, 7, 6, 5, 4, 3, 2. Tap it out right here. Quick sip of water. We're gonna finish it out with just a couple minutes before we cool it down. We are so close. Hopefully you're feeling that hit, that high intensity. Take them in front. Tap, tap right to keep it moving. Pull it through. Trying to make this workout just 20 minutes, start to finish. Take it behind. Tap, tap. So just little taps behind. Keep that going. 8, 7, 6, 5, 4, 3, 2. We're gonna stay on one side. Push back, reach up. Push back, reach up. Watch my arms. I'm lifting from my elbows. Push and reach. So it's a triceps and a press. Triceps, press as we curtsy. Down and up. Push. Four more. Four, three, two. Hold it down right here if you can. Hand down right here. Hand up right here. Let's finish it out. Tap it back. If that's too low for you, take it here. Take it here. You can do it. I know. We are so close to being done. 4, 8, 7, 6, 5, 4, 3, 2. Step it out right here. Push and reach. Push. So close. Finish with me strong. We'll get a couple minutes of a stretch at the end, cooling it down, but we are almost there. Keep it going. 8. Remember, push and push. Triceps, shoulders, and curtsy. 4, 3, 2. This is it right here. Take it down, take it up. Tap, tap. Stay low if you can. This works too. Breathe. 4, 3, 2, taps. Ha. You did it. Catch your breath. How do you feel? Hopefully good. Little taps out in front. Slow it down. Yes. Roll those shoulders. Good work, team. I know moves fast. We didn't stop. That's why we call it a quick hit. So we can get it done in just 20 minutes when you need something fast. We didn't even go to the floor, but we got that core working. Reach it up right here. Take it over. Stretch, Take it over. Good. So come back to this workout when you need something quick, when you need something off the floor, when you want to get that toning, but you also want to get that heart rate up. Good. Take it down right here. I love these workouts. I have several other 20 minute quick hits and 10 minute quick hits. You just need something fast. Something is always better than nothing. It's always worth it. Good. Take those arms forward into that hamstring. Hands can be here, of course. Check out the links in the description below. Find out information about my athletic club and about everything available on my website. Don't forget to make sure that you are signed up for my monthly newsletter and also that you subscribe to the channel that helps me be able to make completely free workouts for you here on YouTube. So hit that subscribe button. Turn those notifications on. Reach those thumbs to the back. Open it up. Feel good about what you did today. It was fast and furious. You are strong and capable and I'm so glad that you showed up today to move your body. That's the name of the game. Keep showing up. Keep moving. One big deep breath in and out. You did it. That was your cardi bar. 20 minute quick hit. Great job everybody. Sam.