Crush This 10-Min Cardio - Perfect for Beginners

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your 10 minute beginner cardio. We're going to keep it all standing, all body weight, so no equipment needed, and all low impact. I'm of course going to give you options to up your intensity or to take it down. But listen to your body and work to the level that is right for you. The most important thing is that you showed up today to move. Are you ready? Let's do it. Start. Just by getting a gentle march, you can pump those arms. You decide if you need to keep it grounded, you can keep it right here or bring those knees up. What we have today is just five simple moves that we're going to get. 40 seconds of work followed by 20 seconds of rest. For a 10 minute workout. You can roll those shoulders. We'll do those five moves and then we'll get a quick breather, grab some water, we'll do those five moves again. So the first thing that we're going to start out with is just a little tap right here and we're going to reach across. If you want to keep it grounded, keep it. If you want to take that leg out, you can tap out right through there. So go ahead, take those feet wide chest open, core engaged. We've got 40 seconds. Here we go. So tap and reach across, bending those knees, turning the knees and the hips, you decide you're pacing. If you want to go a little quicker to up the intensity, you can. If you want to take it a little slower, if you want to keep it just belower or just the upper, that's an option you also have if you want to up the intensity, tap out that leg right, you're stepping out, out. As you reach across, it's a little different because one's going across, one's going out opposite directions, but should get that heart rate up. That's our goal today, to get our muscles moving, get our hearts pumping, and to feel better when we're done with this workout than when we started. Go ahead and breathe. In these 20 seconds of rest. You can take your time, grab a quick sip of water, whatever you need for where you are, or you can keep it moving. All right, so next we have a double step. So a little step, touch two times one way, two times to the other. If you want to just keep it singles, that works too. Here we go. Step to the right, my right, your left, step to the left again. You don't have to go the same speed as me. If you want to take it a Little quicker. You can do that too. We're keeping it all low impact, but you could add a little shuffle step if you want. If you want to go a little slower, you can do that, too. Strong athletic stance. So I want you bending those knees, core engaged, getting arms moving. But you don't have to be in a full squat. Having those arms come up and down nice and strong. Get our arms and our legs working as well. And that core. 3, 2, 1. And breathe. All right, next move. We're just going to some punches. So whether or not you've done kickboxing before or boxing, don't worry about it. We're gonna keep it here, and you can just go right and left. You can keep it stationary. You can add some little taps, or I'll give you some opt to take it up even more. Here we go. Punch and punch. So again, feet can be planted, you can get a little rotation, or you can pick up those feet. Watch me. Step, step, step, step. You do what's best for you. I love this one because we can really get our arms and our back and our shoulders working really good. Especially because we sit at our computers all day, look at our phone, sit at our desk. So it' to strengthen those muscles, get that mobility in those muscles, but can get your heart rate up without having to get too much legs involved. Three, two, one. Right. A little more of a heart rate push than you think, because our legs are either stationary or just doing little taps. Right? All right, next we're gonna go right side, left side. We're gonna take it with a knee raise. So you're bringing that knee in. If you need to just tap it, you can do that too. But arms are going up and down to get the core working. Here we go. Only one side KN in. You can just do a tap, or you can drive that knee up. This one's going to stay with a little bent leg. And if you need some balance, find some balance. Fingertips on the wall, grabbing onto a countertop, the couch, a sturdy chair, Just something that's sturdy right through there. But again, you can keep it with just a little tap in. Or you can drive the knee up. You'll notice you're gonna feel a little burn in that leg. That's okay. That's what we want. Those are those muscles getting stronger and working harder. I know it cardio. But when we work those muscles, we get our hearts pumping more and breathe. Right? Feel that? Now we're going to finish off this with move number five. Other side. So again, core is engaged. Arms are up. Strong as you bring the knee in. Hands come down. You can keep it here. You can take it here. You can add some balance if you need to do what's best for you. Let's finish it out. And here we go. And really intentional with every part of the movement, right? Intentional with the knee, intentional with the core, intentional with those arms. That is not only going to help us get those muscles stronger, get more mobility, more flexibility, but again, it's also going to get our hearts pumping in a way that strengthens our heart, strengthens our lungs, makes us have more endurance, more stamina. Maybe that's why you're here. You just want to feel better when you move. Take it at your own pace. Three, two, one. And breathe. So let's just march it out right here. If you want to grab some water, you can, but it's up to you. I'm gonna stay right here, but grab a quick sip of water. We're gonna do each one of those again. All right, so we're starting with that little tap and reach. Catch your breath. We're going to reach across. Here we go. So reach and reach. And if your heart rate is up a lot and you need to take this first move a little slower, that is okay. You can also always hit pause. Take a longer break if you need. I want this workout to be manageable for you, to be challenging for you, but I don't want you to feel like you're ready to fall over. Right. Remember, with this one, if you wanna step out right there. I know there's a trend in fitness thinking that we have to be going as hard as we can all the time, but that's just not true. We want it to be sustainable, and we want to get those highs and lows. One more. And breathe. We want the highs and lows in our heart rate and how we're feeling, getting a little out of breath. We want that in how we train our muscles. And we want the rest periods, both in the workouts and your rest days. It's all important. All right, we have that double step. Remember, two to the right, two to the left. At your own pace. You can get low if you want. Here we go. You don't have to do a full squat, but if you want something to add that's something that will get up your intensity in a way that is not jumping, not running. We don't have to add high impact to get high intensity. You can also, if it feels good for you, just pick up your pace or add more of those Arms right here. Yes. Keep breathing through it and rest. All right, now we're up to those punches. This workout is flying by, right? Maybe. Maybe for you, maybe not. We've got those punches again. You can just step. You can just. Just do the upper body. You can add a little rotation, or you can pick up your feet, but strong punches out. Pull it in. Let's do it. And you can keep the feet planted and just go here. Or again, little pivot. Or pick up those feet. Yes. You can notice how I'm getting a little twisting motion. So I'm working those core muscles, releasing in that tight lower back. And again, strong arms. I like to use boxing as a way to get out whatever aggression you may be feeling, whatever stress or anxiety or something that maybe made you feel upset today. Get it out right here. That's what a workout is for. We work it out. 3, 2, 1. And breathe. Roll those shoulders. Yes. Breathe. All right, team, now we're onto those last two moves. Remember, we're going one side and the other. We're going to set up at a little bit of a diagonal. Arms up. You can tap it in or you can bring that knee in. You can go slow or fast. Slight bend in that leg at the ground. Balance if you need it. Here we go. Your pace. This is your workout, so you do not have to be going the same speed as me. You pick what's good for you. Maybe it's here, maybe it's here. Maybe you're really feeling it because you know you're almost done. Right? Tap in here. Right here. Yes. We've got about 10 seconds. I know I'm feeling the burn in that leg, too. That. That's a good thing. Embrace it. Know that is your body working hard. Five, four, three, two. Little taps out. Same thing. Other side. Then we are done with this workout. Are you. Are you feeling that heart rate? I know I am. Let's take it other side. We're bringing that knee up. We've got that core. Soft bend in the knees, balance if you need it. Tap it in or bring that knee up. Here we go. 40 seconds. And this is your last 40 seconds. So what do you need in this moment? Do you need to take it slow just to finish? That is fine. Do you want to really go for it in these last 30 seconds? Now 20 seconds. Really go for it, because you know you have that recovery coming. And we are almost done. You do you. What do you need right here? Do you need that balance? Are you feeling that leg again? Embrace it, because we are almost there. 10 seconds to go. You showed up today, and you showed up for a reason, and you are doing it. Three, two, one. Oh, I know. I feel it too. Can you do a little gentle tap in front? Oh, that really got my heart rate up. Maybe you're feeling that little tap in front. I want you to open up those arms just like this, even if you're just here, because again, everything pulls us forward. Let's get that mobility. You can cross them in front. We're just gonna let that heart rate come down. And if you have time on your own, get a few stretches or you can check out some of my mobility or stretching videos. But either way, thank you you for showing up with me today. Thank you. And thank your body. Thank your body. Right? Just say it out loud. I know it sounds silly. Thank you, body, for showing up for me today. Let's get some rolls of those shoulders, grab some water, be proud of what we got done today, no matter what it felt like or looked like for you. You did it. You showed up. You're here. Let's get one big deep breath in and out. You did it. That is your 10 minute beginner cardio workout. Great job, everybody.