Amy leads a 10-minute HIIT dance workout with five moves done twice: 40 seconds on, 20 seconds rest. Each move has low-impact and high-energy dance options so you can pick your level. Quick cardio burst with a cool-down at the end.
Questions this video answers
10 minutes
Five moves, performed twice (two rounds).
40 seconds work, 20 seconds rest.
Amy from Bodyfit by Amy.
April 24, 2022.
Hey, everybody, I'm Amy from Bodyfit by Amy and this is your cardio party. 10 minute quick hit. Because it's a quick hit, we are not going to get a formal warm up. So just go ahead and start marching to get the blood flowing. You can do some rolls with those arms. Whatever you need to do to get your body ready so we can get this done quickly. 10 minute quick hit. We have five moves that we will go through twice. I will give you the option to keep them just your basic cardio or if you want to take it partio style. And we add a little bit of style, a little bit of flair, a little bit of spice, a little bit of dance. Totally up to you. However you want to move your body today is the right way to do it. We are just here to move, to have fun, to get our heart rates up, get our muscles working and leave feeling good. 40 seconds of work followed by 20 seconds of rest. Your first move. Watch me here. You can either just take it knees just like this or you can add a twist to take it party. Here we go. 40 seconds. So knees or you can go knee twist, knee twist. Up to you. So this workout is all about having fun and getting the heart rate up. If you have a better floor than me to twist, you can really get low with it if you want. Again, just keep it knees, whatever is more fun for you. It's just us. It's just you and me. So I want to see your style, whatever that is. 10 seconds and breathe. 3, 2, 1. And relax. 20 seconds to breathe. Your next move, it's gonna be a long jump, shuffle back. So your cardio version. Jump it. Quick feet back or big step, quick feet, walk it back. You want to take it partio. Jump it and dance it back. Here we go. Long jump, quick feet back or low impact. Step it and walk it back. Party style and maniac and quick feet dance. Got myself a little dizzy there. Up to you. Step and quick feet. Whatever works for you. Low impact. You can still get that style with it. Yes, a little flash dance. Right? 3, 2, 1. And relax. Ponytail is gonna get in the way today. I can feel it. All right, team, so we're gonna take it to the diagonal. Squat step, squat step. Then take it back. Squat, step, squat step if you want. Slide, slide, slide, slide. Up to you. Let's get it done. Here we go. Squat, squat. Take it back. Diagonal, diagonal. You can keep just the squat or you can slide, slide. Take it up, take it up. Side, side. Get a little style up to you, either way, stay low, stay low. Back and back. It's like I'm coming for you in the screen, right? Breath, breathe, slide, slide. Ten seconds, slide. Whatever space you've got, use it. Three, two, and one. Yeah. All right. Move number four. You can just reach it out, reach it out, reach it down, reach it down. Or little style, whatever is good for you. The pace you want in 3, 2, 1. Tap it out, reach down, reach, reach, down and down. So with this either way, low impact, it's just a step. High impact, it's a little bit of a jump right here. Reach and reach style, Reach and reach feeling. A ponytail is really high today. And reach and down. 10 seconds, reach. We got 5, 4, 3, 2, 1. Good last move before we do it all again. Disco skater. Get excited just like it sounds. You can keep it just a skater here to here. Or disco, disco, staying alive. Whatever you got. 40 seconds. In three, two, one. Here we go. Skater. It's a tap, low impact, high. It's that skater jump. Or disco, opposite hand, right? Y' all love to hear me sing. I know it. Feel free. Keep it just your skater. You can pick up that pace too, if you want more of that cardio. Remember, we're at the halfway point, and we're gonn gonna do them all again. It's all about heart rate up, having fun, endorphins going. 10 seconds to go. You want to take two hands. That works too. Then you might forget which side you're doing it. 3, 2, 1, breathe. Quick sip of water if you need it. We're five in, we got five to go. Let's do it all again. You pick your. Whether it is a cardio party or a dance party, we're doing it again. Five minutes to go. 40 seconds at a time. In three knees or knee and twist. Here we go. Low impact, a little higher. Party. Breathe. Yes, you can finish this out strong. This is the perfect workout if you. You're short on time, but you want something just to get your heart rate up. Get those feel good hormones, Wake up in the morning, put yourself in a better mood, whatever it is. Ten seconds, breathe. We're gonna raise down the list. So we're gonna be over before we know it. Three, two, and one, and breathe. Long jump, shuffle. I'm gonna give you an option. So again. Long jump, quick feet, step it, march it back. You want to get some style, pick it up. That's what I'm gonna do. Or you can do that maniac. Whatever you got, let's get it done. Three, two, One long jump. Quick feet or low impact? Long jumps. March it back. Or here we go. Up. Yes. Get it done. I have to think on the beat. My shoes are gonna come untied, but I got it. Take it up. 10 seconds. Up and back. Yes. Last one. Breathe. All right, team, squat it up and back. So remember, you can take it here or you can slide. Slide. If you don't have space to go diagonal up and back. Just take it side to side. Or just keep it simple. Just a step or a slide. 3, 2, 1. Squat. Squat. Take it back, take it back. Or slide, slide, take it back, take it back. Here we go. Yes, you can. Remember, you can make those diagonals even smaller. You're here. Here. Squat. If you have limited space, just keep moving. That's the name of the game, right? Three, and back and back. Slide, slide. We got four. Three, two, one, and breathe. Three to go. All right, team. So reach across, reach it down. Keep it super simple. Or across, across, reach down, reach down. Whatever you got in you. 40 seconds. In three, in two, in one. Here we go. Second to last. Reach down. Low impact. Just a little step still. Keep it moving. Higher. Little jump or party Cardio. Party. And down and down. Breathe. Yes. Take it here, take it here. And reach and reach. Down and down. Take it up, take it up. There we go. Five seconds. Four, three, two, and one. Last move. Let's get it done. Finish it out strong. Disco skater, regular skater, high impact, is your little jump, tap it. Or disco skater. All right, let's get it done. In three, two. Have fun. Here we go. Skater. Step it or jump it. Disco skater. Yes, you can. Slower, fast, whatever you go. And breathe. Get lower if you can. See if I can manage that. Two hands. It's hard to be in my brain as we're getting over 10. I'm just gonna keep it one. 10 to go. Whatever you got. Disco or not. Five, four. Give it all you got. Three, two, one. You did it. Catch your breath. Little taps. Yes. Team, how do you feel? I hope you feel energized. I hope you feel better than when you started. Maybe this was a finisher at the end of another workout, A bonus burn we call them in our Body Fit community. Maybe this is a day you don't have a ton of time, but you just want 10 minutes to wake up, to get your body moving. It all counts. There is no such thing as a bad workout. It's always worth it. Shake it out right here. Big stretch over. Make sure you hydrate. Get some water. Fuel your body with some nutrition. And of course, don't forget to subscribe. Tell me what you thought in the comments. If you like this, you want a longer version. We have a longer Cardio party around 30 minutes, 25 to 30 where we have more moves, different moves and we have just as much fun just for a longer time. So check it out, breathe into it. Let me know your thoughts in the comments. Don't forget to like and subscribe. And thank you so much for being here with me today. Let's go flat back down and round it up. I hope you always have as much fun as we did today in all of your workouts. One big deep breath in and out. That was your cardio party. 10 minute quick hit workout. Great job everybody.
