Cardio (SIT) Sprint Interval Training | 28 Minute At Home Workout

Hey, everybody, I'm Amy from Bodyfit by Amy. This is your cardio sit workout. In this workout, we are going to build. We're going to start with a few minutes of cardio conditioning, that zone two cardio. Then we're going to take it to some higher intensity intervals. And then we are going to have our last circuit be sprint interval training. So going all out for short intervals and then a longer recovery. We'll talk through that progression as we go. And of course I will give you different options to work to your level while encouraging you to go hard in a way that is right, right for you. Are you ready? Let's do it. All right. So we are going to start this workout with our regular march like we do, but our very first circuit, which is going to be just five exercises of 60 seconds each. So really just a flat five minutes. Because it is our conditioning. You can go ahead and roll those shoulders. That is actually going to serve as our warm up. All right. So you can start marching and roll the shoulders like we normally do. But that's what we're doing for a warm up. It should be enough. We're going to get enough dynamic movement for this workout since we're not adding any load. You will notice behind me that I do have my bench. We do have some moves that we're going to use. A bench or a step if you have it. I will of course give you options to do it on the floor or to use the wall. All right, so if you don't have a bench or a step, don't worry. Let's take it up to the eyes. Y's and T's while we're doing that march out like this. And then we're going to jump in with that first round, which again, circuit one, we have five exercises, 60 seconds each in a continuous flow. So just five minutes of cardio conditioning. The idea with that is the warm up right where we are getting it done with that more of what we call our Zone 2 cardio. Getting our heart rates up just a bit, but nothing too crazy. Keeping it low impact, getting that mobility. Then we move to circuit two, which is going to be hit. It's going to be our high intensity interval. So we up the intensity, right? We have a strong work interval followed by a rest interval. But we're not going all out like we are going to do in our sit intervals. So then we're going to get to three, get some little toy soldier kicks here. Then we're going to get to circuit three, which is the main event, sprint interval training. But the reason we're saving for the end, we're getting these others. We want to build up to it. And because we really don't need that many of our sprints, different intervals, but we're going to go all out for either 30 or 20 seconds and then longer recovery. All right, so let's go ahead and start with our first move. We're going to tap it out so you know this move from our warm up. And again, it's cardio conditioning. We've got 60 seconds, then we roll right into the next move. If you'd rather just keep it feet planted, you can if you want to tap it out to open up the hips, we get a little bit more. And throughout these, I'll give you a few little things we can change to get more of that mobility. Like this one right here. Reach it over. All right. So still keeping it slow and controlled. Nothing too crazy. Just enough to raise the heart rate to get the blood flowing to serve as our warm up. Right. Then we will build our intensity. We've had a cardio and set, hit and sit workout that we've done before. One more. If you want to reach it down, open up the hips even more. This is going to be similar to that. But with that I believe we did our sit intervals at the end of each circuit. This, we're grouping everything together. Next one, we're going to take it with those knee raises right here. So opening up the hips, big arms to bring them here. Should already be feeling that heart rate getting up. Right. And again, we don't want it to feel too crazy. High heart rate, just enough to get everything moving and more so. So we get the warm up. All right. Right through here. There we go. Now if you want to twist a little bit more to get more of that torso, a little bit more core, but also warm up through the spine. We love that too. Right here. Fit to get a little bit more warm up through the legs, you can do that as well. If you're starting to feel like that heart rate is getting too high, use your own judgment, but just slow it down. Take the arms out of it. Just step again. All low impact. Cuz don't worry, we have the higher intensity coming. I'm going to give you options, but it's going to be all those things we talk about how we want power, we want plyometrics, we want to have some version of those in a way that feels good for you and your joints, but we all need it. No matter your Age. We know now that we don't want to avoid power moves or plyometrics or jumping just because we're worried it's too much on our joints. It actually protects our joints, strengthens our joints. So I don't want anybody to get hurt. Certainly don't be do some doing something that is painful for you, but I want you to find a way to make it work for you. Now we're going to tap it back, so reach it up again. Notice most of these are just moves that we do in our warm up. Right, right here. Reach. And if you want to take it down a little further, you can. And if you want, you can even take it world's greatest stretch and then switch. Totally optional. If you just want to tap back and reach or tap back and lunge, you can do that as well. But here we go. We do love the stretch that this gives us. We got about 20 seconds, so not very long and one more move and we're going into it. Opening up the hips, getting that nice good stretch through the torso. One more. All right, now we're gonna inchworm it, guys. So at the edge of your mat hinge, walk it out if you can. If the walkout is not good for you, just put your hands down and then come back up out of the hinge. Really good warm up. That also gets the heart pumping. But again, if you need to be here to here, you can do that. This is our last minute. If you're able, walk those hands out. Even if you just walk out a little bit and get the core engaged, Warming up through the spine, arms, legs. Finishing with that heart rate right, right through here. Walk it back 20 seconds. So maybe one or two more doesn't have to be fast. Feel the stretch. One more. 5, 4, 3, 2, 1. All right, shake it out. There we go. That's that heart rate again. Warm up. We get a lot of those warm up moves. Quick sip of water. Cheers, y'. All. Woo. So not too much. But what keeps it going with that is the flow, right? The conditioning, the fact that we're doing all of it without intervals, without breaks. I still gave you the 60 seconds, so you knew when, how long you had with each move. But it's a flow. We have a lot of conditioning flows or walking workouts, other things that we do which are great for that continuous cardio at a sort of steady to moderate pace. But we also want those highs and lows, those peaks and valleys. Starting with the second circuit. So this is our hit circuit. We only have a Few moves. Don't worry, it's not very many, but we're going to start with just some side hops. So two options. You can just do a side hop here to here, or if you want, a little hop here. But we're not going full force. I want you to think more of that. 60 to 70%. Let's do it. Here we go. So side hops or little skier hops, up to you. You can pull those arms with it. And again, what I love about moves like this is maybe jumping is not your thing, but as we all need it for bone density, you can do a little halfway hop right here. You're still landing, getting the work in those joints. You can also always do everything that we're doing with a little bit of balance close by. Right. If that's what you need, a countertop, something like that. 40 seconds only, and then we get a breather. Three, two, one. All right, heart rate's getting up a tiny bit more. All right, next we have our knee drive. So we're gonna go 40 seconds, but we're gonna split it 20 and 20. So side, you know, this one, a little work in the leg, a little work in the core, but we're driving up and up. If you need some balance, grab onto the wall. 20 on the right, 20 on the left. Here we go. And again, this is sort of your mid range, so I want you to think those higher heart rate zones, but not all out, so you don't have to go all out with it. This is a no repeat circuit. This one and the last one. Have a little repetition in the end. Switch your sides right here. Power up. Power up. I want you to really pay attention to the differences in these intervals. Right. I'm still getting hit. I'm still bringing my heart rate up, but it's not a full sprint. And by sprint, we don't mean running, although that is a good way to get your set intervals. 3, 2, 1. But a little higher heart rate. Right? Getting up into those zones. All right, next one is our shuffle. So again, two options. Little side step, double step, or just like that. 40 seconds of work. 20 seconds of rest. Here we go. 3, 2, 1. I like to move my arms with it. I know some of you, if you've done boxing with me, might want to take it here. Totally up to you. Yes. And breathe. Halfway there. More than halfway. Remember, you can also do a big side shuffle like this, or a double step. But again, we want a little bit of that. Plyo, some power. Three, two, one. And breathe. All right, if you have a bench, we're gonna take it right here. It is just a basic step. Up, up, up, down, down. If you don't have that option, you can alternate your lunge just like this. Here we go. Up, down, down. For many of us, we feel this, right? Elevating to an incline on something like this is going to drive that heart rate up. The good news is, team, this is a short workout, all right? And we want it that way. And especially when we get to that last interval, we go hard, but we rest hard, and we want that full recovery. Step it up or lunge it back right here. Five seconds. Yes, you can. And relax. All right, two more moves. This is it. Let's take it with our punches. Punches can be whatever you want them to be. I'm just going to do jabs. If you want to keep it here, you can. Or if you want to really get that core, that punch, pull back. That's what I'm gonna go for. 40 seconds. Punching. Here we go. Remember, we're protecting the face. Getting a little twist. I move my feet with it. You may feel better. Maybe adding that little boxer shuffle or just doing a little tap. Any option will do. And we're at the halfway point. If you want to take it up. Upper, upper, you can switch your punch. Just getting a little more of that upper body, right? A little more of our back, our core, but again, driving that heart rate. Then we get one more move for this hit interval, right? Nothing too crazy, but just enough to get the heart rate up. Three, two, one, breathe. All right, we're getting there. Team, here we go. Now our skater. So step, cross, behind, step, cross, behind, or here to here. This is your last of this hit interval, so I give you permission to go a little harder. Then we breathe. We're on to sprints. All right, three, two, one. Skater, step, tap behind, reach. If you feel like getting low with it, get low with it. But I don't want to see you rounding in that back, right? I don't want this. I want you to keep that chest open to keep your back in alignment side to side. You can keep that back foot off the ground. Or again, you can tap behind. Up to you. We got 15 seconds to go. Go for it. Because we're working our way up to those sprints, right? Five seconds. What do you got? Five, four, three, two, and breathe. That one. Got it up there, right? You probably noticed. Let's grab some water. That that heart rate has to build, right? That's part of it. That's why we do a warm up. That's why we often work our way into some heavier moves. That's why we never start a workout with a kettle bell swing. Right? Because our body needs prep before we get there. Prep for our heart rate, for our cardiovascular system. System. Prep for our muscles and our joints. All right, team, so tap it out. Right here. Here's what we got. Last circuit, four moves that we are going through two times. Round one is 30 seconds. Round two is 20 seconds. I'm not going to tell you exactly how long the recovery is because I don't want you to be thinking about it. What I am going to tell you is that if you need more recovery, hit pause. You want to go for it as hard as you can, whatever that means for you, all right? If we're doing box jumps or squat jumps, maybe for me, that's this, right? Maybe for you, that's this power. But however, going in that sort of 80 to 90 to 100 range is for you, that's what I want you to go for. Whatever you can do safely, all right? Safety first, of course. But we're going to drive that heart rate up. Then we're doing a long recovery. I'm going to tell you it's going to be at least a minute. So it's going to feel long, but I want you to need it. I want you to use it. If you're still way out of breath, hit pause before you go into the next round. All right? Four moves two times through super short intervals. The first one is either a box jump or a squat jump. So your squat jump here to here, or if you have a box and you feel safe doing this, you can jump it down or you can step it down. 30 seconds as hard as you can safely. Here we go. Here we go. You might find it easier. I do. To walk it down. Left, right, right, left. Yes. Doesn't have to mean fast. You just have to have intensity. So maybe for you, that's getting set, taking your time. Power, right? One more. Three, two, one. Right. All right. We get at least a minute, if not more, of that recovery. I want you to feel that heart rate come down, right? Because we need it. Catch your breath. Next, mountain climbers, if you need to, you can take them on a bench, right? Drive those knees in. You can step them in or you can jog them in. You can also take them on the wall or standing. But we're going sprint for 30 seconds. Climbers. Three, two, one. Here we go. Run them your good climber form so Your core is engaged, right? Drive the knees to the chest. If you want to cross them, you can cross them. I'm not going to be able to talk very much in these. I'm going to try not to because that probably means I might not be going hard enough. We want to get a little breathless. Five seconds. Go for it for 5, 4, 3, 2, 1. And breathe. How do you know if you're sprinting? I know. That's the question. Again. You should feel a little breathless at the end. Again. That's why we're giving it more recovery time. The reason I don't do a lot of this in workouts is because I worry about the recovery time. What if you're not going as hard as you can? A minute feels long for recovery. If you're going as hard as you can or as hard as you can for you today, for where you are in your fitness journey, you're going to need and want that recovery. All right, next up is burpees. That burpee can be whatever you want it to be. All right, it can be on the bench. Maybe you're walking it back, doing a push up, walking it here, bringing it up. Maybe it's all the way down on the ground. That's what I'm gonna do. And then jump it up. But we got 30 seconds. If you're not going all the way down to the push up, just get low tap and tap or jump. Push up on the wall. All right, I told you we got a little more time. Catch your breath. Burpee in 3, 2, 1. Whatever it is for you, down and up. Use the bench if you need to tap it back if you need to walk it in if you need to. If that's enough to get your sprint on, go for does not have to be a jump. If jump is not right for you, it just has to be a sprint in a way that's good for you. Five, four, three, two. All right, team, one more. We do it again in sets of 20. Super fast. Right? Right. Feel that? Notice what I just said? It doesn't have to be fast. It has to be high intensity. It has to be a sprint. For you, your sprint is going to look different than mine. My sprint might be the full jump or the on jumping up on the box. Yours might be a squat jump, but both of our heart rates are getting up high. Our systems are working hard to get it done. All right? So whatever your sprint is for you, I want you to go for it. All right, last one, team. We have a bench jump. Now, we've done this in the BAC before. Your hands are here. You're either going to pop up and down or walk up, walk down, or you're hopping over. Now, if that's not right for you, hands on the wall and you can go side to side or you can be on the floor just like that. Stepping or walking, it just has to be a sprint, then this is it. And we do it all again. Are we ready? 30 seconds, bench jump. Here we go. And don't feel like you have to go fast, because I don't want anybody feeling like they're gonna try trip. I like to do a little hop step at the bottom, like double hop. Or here, run it over just like that, right? 10 seconds. Then we do it all again. Then we're done. I know this is it, team. 3, 2, 1. My brain heard one. I wanted to stop. Catch your breath, team. If you need water, get it. All right, one more time. 20 seconds only. Okay, and again. The idea, you go for it hard in a short interval, you recover hard in a long interval. And listen, if you were like me and you were raised in a fitness environment that was like, I always have to be moving, no matter what I'm doing, I always have to keep my heart rate up. Let that go. Listen, it is not about that. It's about the highs and the lows. It's about the peaks and the valleys. It's about taxing our system and then recovering from that. Both in your workouts, also on your recovery days, rest is part of the process. And especially when it comes to women in that perimenopause and menopause stage in our 40s and 50s. This is the type of cardio work we need. Not hour long hit classes, not 45 minutes of a hard cycle class. Short intervals, including sprint, interval training. All right, guys, one more time. 20 seconds each. We start with those box jumps. Remember, you can jump or step on the box, or you can do a squat jump. If you want an option to add a little power. But you're not jumping. Bring that knee up. Mountain climbers, burpee bench jumps. We're done. 20 seconds each. Long recovery. Let's get it done. Safety first. 3, 2, 1. Really drive your knees to your chest as you come up. That's what's going to clear the bench. And again, don't do anything that feels unsafe. You can get us a squat jump and really feel it. Yes, team, five seconds. This is your Tabata interval. And breathe. Moves fast, but it moves fast. Yes, team. All right. We got mountain climbers, remember, you can do them on the wall, you can do them on the bench, you can do them on the floor, you can do them standing. What is a sprint for you? I want you to sprint in the way you are sprinting today, all right? Catch your breath. You want to meet me on the mat? Ah. Letting that heart rate come down. Drive the knees to your chest. You can do regular, you can do cross or a mix, which is what I'm gonna do. 20 seconds in three, two, one. Here we go. Drive them in fast as you can, hard as you can. Safely. What is right for you? I know it's a little counterintuitive. Usually I tell you to focus on the core. This we're focusing on the intensity, the speed. 5 seconds. 3, 2, 1. Relax. Stretch it back. Right? All right, team. Burpees. I know I said it right. Let's get it done on the bench. Jump it back. Do a push up on the ground, all the way down, all the way up with a jump or a walk back on the wall or squat jump. Tap back if you're not doing a push up. 20 seconds only. That's maybe four burpees. Let's get it done. Catch your breath. I'm gonna give us a few more seconds of recovery because again, I don't want us going. Going into a sprint interval. Still out of breath. Give yourself the recovery time. We're so close. Are we ready? In 3, 2, 1. 20 seconds only. Mat or bench or wall. One more recovery, one more sprint interval or bench jumps. Catch your breath, team. Let it come down. All right. If it helps you to get a little stretch, after that, take a stretch. Pedal your feet. Other great, great ways to get sprint intervals are adding weights. Right? Kettlebell swing chops, your power moves, your snatches. We're gonna have a sit power workout with weights coming soon. All right, last one. It's your bench jump. Remember, you're either going over, you're up and down step or jump or hands on the floor, hands on the wall. Last 20. Go for it. Here we go. This is it. So give it all you've got. Whatever you can do safely. Yes, you can. I know. Three, two, one. I was losing it at the end, but I stuck with it. Stretch your back, team. Yes. That was it. Heart rate is up there. Higher zones. So if you're working on five cardio zones again, I will always tell you, you do not have to be have a wearable or heart rate monitor. You just have to listen to your body. If we've Got five zones. Our conditioning, our warm up is in one and two. Our hit is in that two, three and four. And then our sit is in four and five, maybe three. And then recovery to bring it back down, tap it out. So again, I know I used to be that fitness instructor and that trainer that had clients run laps in between strength, that had myself finishing an interval in a class and then telling people to jog it out, keep it going. We know more. And when we know more, we do better, Right? Let that go. It is not all about the calorie burn. It is not all about going hard. Every second of the workout, it's being specific, specific. It's being intentional, it's being focused. And it's making sure that as hard as you go on that round, you go just as hard on your recovery. Same thing with your workouts and your rest days. Let's take it up right here. Big stretch over. I know it's hard to break that mentality, but that's what it's about, team. What we're finding, women, especially when we get to our 40s and our 50s and beyond. But even before that, our bodies are not responding to that. Go hard, go hard, go hard, eat less, right? We need to eat more protein, fiber, specifically, we need to fuel our bodies for muscle. We need to train for muscle and endurance and be specific about it. I'll take it right here. Leave me a comment, Let me know how you're feeling after this. I'm feeling tired. I and I'll be honest, guys, in the first round of the conditioning and even a little bit of the head, I thought, is this going to be hard enough? Then we bring this in and it is, right? So even though with our warm up and our recovery, we're going around 30 minutes, it's really about 20 minutes or so of real dedicated workout time. And again, when it comes to these front intervals, which you could do at the end of another workout, just do maybe five minutes of them, 20 seconds, seconds on, a minute or two off. When it comes to that short, less is more. I promise. Let's break that diet culture in our head that tell us it's all about doing more in the workouts and eating less. Eat to feel your body. And remember, often in workouts, less is more. Let's roll those shoulders. One big deep breath in and out. That was your cardio sit workout. Great job, everybody.