Day 02: Walking Cardio Core HIIT - 30 Minute Workout [NO EQUIPMENT CARDIO DAY]

Welcome to day two of your Tone in 30 challenge. I'm Amy from Bodyfit by Amy, and this is your walking cardio core hit workout. In this workout, we're keeping it all standing, all low impact, but we will have high intensity intervals to get the heart pumping to work through those cardio zones. And we will be incorporating more of those core muscles. Of course, I will give you different options to take it up or down and be where you are today in your fitness journey. Are you ready? Let's do it. All right, let's start moving. Just a little march. Pump those arms. We don't need too much of a warm up because we're not doing anything crazy today, but we do want to get our bodies prepped and ready to go. So just start with a gentle march and the arms moving. Mostly we want to get our body's core temperature up and get our muscles ready. Now, I'm going to be moving with the beat of the music today, but you certainly don't have to. You can be going at whatever pace is good for you. Again, we're going to be varying up our speeds a bit anyway because we're going to get in some higher and some lower cardio zones and we'll be incorporating that core work. Nothing on the mat, all standing, but some standing core to get those abs working and strengthening along with your walking cardio. So work to your level. Go at the pace that is good for you, the intensity that is good for you. Try to get that heart rate up. Higher and lower if you can, but be where you are today. That's something I always say. Let's roll those shoulders, take them back nice and big. Little half squat to the front right here. Nice and slow. Right and left, right, left and again. A little old school cardio aerobics, but you do not have to work to the beat. I know for a lot of us that's not our thing. Just keep moving. That is the name of the game. To the front and get that heart rate up. 4, 3, 2. Good little tap out right here. Slow and tap arms in front, little reach going across. If you tap out right, reach right, tap out left, reach left and then you can take it up to speed if you want. Tap, tap. And this is up to you. You can take it lower impact, you can add a little intensity. Again, we're keeping everything low impact and in that walking cardio style, but we can get that heart rate up. Take it over your head. Big stretch. You can always take it half time like we started. There we go. Reaching through the sides, through the back. Keep the legs, reach it down low, whatever that is for you. Again, maybe that's half time. Four, three, two. Let's get a little rolls through the hip. Up and down right here. You don't have to get super high. Maybe you're just keeping it lower right here. And then let's roll through the back up. Yes. Keep it going. Last one. And back to that march step. All right, so now we're gonna get into a few little combinations again. Nothing crazy. It's not a dance class. We're here to walk. We're here to get hit high intensity intervals with low impact exercises and to get the core, take it up and back. Up, 2, 3, 4. Back, 2, 3, 4. And up to you. If you need to go slower. Again, your workout, you do you. All right, so you can keep that walk. Add a knee if you want. Knee. And on this knee, I want you to think about engaging the core. Yes. There we go. Take it up. Up, two, three, knee. If you've been around me a while, you know I like to make sound effects. You don't have to. Okay, here we go. Four. And knee. Three, two, one. More. Hold the KN right here so you can keep it just right here. Just a little tap in front. Or knees. Tap, knee, tap, knee. We're starting slow. And again, if you're half time or you're keeping it lower for balance, but feel that heart rate right core. So that core is coming up for balance. We're gonna pump those arms. Yes, we're gonna add a little more heart rate, a little more core if you can. Arms overhead, reach, reach. Yes, there's that heart rate. Anytime we get our hands and knees a little higher, we're gonna feel that heart rate getting up. Nothing crazy, right? And again, if you need to keep it half time, half speed, or you need to keep it low, that works too. Or get it up. 2. Back to just your walk, your march. Whatever is good for you is good for me. Listen, we are all on our own journey. So you're going at your pace, your speed, your workout. You do, you take it up. Here we go. Up, two, three, tap. And use whatever space you have. If you don't have space to go up and back, just keep that march in place, huh? There we go. Add that knee walk. Two, three, knee. Engage. Yes, you can even reach those arms up and up. Breathe. 4, 3, 2, 1. Take it back right here. Tap, tap. Start slow. Bring those arms up and knees up. Little balance to engage the core over your head. Here we go. Yes. Big reach to the sky. What I'm not doing is arching that back. I'm keeping that core pulled in. Wherever you are, whether those knees are low or knees and arms are high, keep it going. Reach, reach. And you can always take one out. Let's say you feel your heart rate's getting too high or you're losing your balance. You can just do the arms or just do the knees. Up to you. We got about 10 seconds. Bring it up. 4, 3, 2, 1. And breathe. All right, team, let's grab a sip of water. Now, these music, music tracks flow into each other. And again. We're keeping that beat if you want. You don't have to, but we're gonna keep the heart rate up that way. But we will get every few songs. You get it whenever you need it. What is good for you? All right, let's take it back. How about step, touch, side to side, Step, touch. And again. Everything that we do, where we're stepping, we're marching. You can also ground it. Tap, tap, right, or step, touch, step. All right, team, can we take it? It double step right here. One, two. Yes. Here's what we got. You can keep that double step, or you can take it to a grapevine. If you've never done a grapevine before, don't worry about it. Keep the double step. But you're just gonna step cross one foot behind, then bring it up. Looks like this. Watch me. 2, 3. Either tap or bring it up. Here we go. Tap. Bringing those hamstrings up to the back. And I know it's quick, so again, you can always take it half time. Step behind, step and up. Step behind or double step. One and two. One and two. Can we change that little hamstring curl to a knee cross for abs? Watch me. Great. Bind knee comes across. Cross, cross. You can do this with your double step too. Don't overthink it. Four, three, two. Good. Step, touch, step, touch. Use this time. You can let that heart rate come down a bit. You can take it back up. We're gonna go back to the grapevine in just a second right here. Step, touch, step, touch, dub. Full step. One and two, One and two. Great. Bind. Step, cross. Bring that knee across. Here's those abs. Yes. Bring those arms up. There we go. Yes. Can you make it a little bigger arms? Finish strong, because we're going into that next song in just over 20 seconds. Heart rate up. Take it here. Catch your breath. Step, touch. Four. Here we go. Four, three. Heart rate coming down. Two. Love to see Getting up in those zones. Last one. March it here. All right, breathe, team. Take it out. Out, in, out and in. So one foot stays in the center, right? Out and in. Out and in. You can keep just this. Or let's take it to a little half squat. Squat and up. Anytime we squat or we lunge or we do any weight bearing move, our core has to engage. So if you can get low. Yes. Breathe. Or just tap up to you. Here we go. Down and up. Four and three. Maybe you got a little leg burn from your workout yesterday. I know I do. One more. All right, tap it out. Just your right. We'll take it slow and start here. Recovering from that squat. You can keep it this pace the whole time, even as we add the knees. Or you can pick it up. We're gonna build it, so stay where you need to be. Here we go. Tap, tap, tap. Slight bend in the stationary leg. It's gonna get a little burn. That's okay. We're gonna balance with this core. And again. You can take it half time or you can keep it grounded. If you can take it up slow, Cross, just like we did with that grapevine, we're gonna start slow. You don't have to get it up super high. Just contract in the core. Are you ready? Pick up the face. Here we go again. Arms can be wherever you need them to be. If you want more heart rate, get them higher. If you want more core, add that little twist. If you're struggling with balance, grab onto the wall. Grab onto a sturdy chair or the couch. Whatever you got. Yes. Burn. I know that leg is burning. Hands high. Cross it. 4, 8, 7, 6, 5, 4, 3, 2. Tap it out. Tap. And right. Breathe slow. Tap. 4, 3. We're gonna do all that on the other side. Start slow right here while we catch our breath. That should have gotten your heart rate up a little bit. And again. You can keep just this pace. You can keep it grounded and slow. Or grounded. Pick up your pace if you're ready. Tap. Soft bend in this knee. Lots of stabilizing in that center core. That's half the battle. When it comes to working our core in, any movement that we do is keeping it tight but not holding our breath. Good posture, but not over. Correcting knees. Slow. Here we go. Up and back. Up and back. Yes. Breathe, Cross. You can keep it low if you need to. Are you ready? Speed it up. Here we go. This is it, team. This side. Then the song is done. Cross it over. Cross, cross. Breathe. Yes. Arms can be bigger. A little more twist for that core if you want. Yes. Finish strong with me. Wherever you are, even if you're slower or lower, doesn't matter. You're here. That's all that matters. You showed up. 8, 7, 6. Keep it going. 5, 4, 3, 2, 1. Tap it out. Ah, there we go, team. That's getting the heart rate up a bit, right? We'll take it. Grab some water. Yes. Keep it moving, but allow yourself time to catch your breath again. Maybe you're staying in those lower zones. Maybe you're getting up and into those higher zones. The point is variety. The point is to get those peaks and valleys in our heart rate. We don't want anything too crazy. We get a lot of highs and lows also in our strength training. When we're lifting something heavy, you're moving your body through space. You're going to feel it even more. All right, so team, take it up. Hamstrings nice and easy. So you can start with just that tap back core to engage. Tap, tap. Now let's bring the hamstrings up. Here we go. There we go. Core engagement. Arms crossing in front. Can we get that heart rate up? Arms a little higher. Here we go. Take it up. Remember, you can always just keep the tap. You can always bring the arms down if you need to. Yes. 4, 8. Yes. 7, 6, 5, 4, 3, 2. Good, watch me here. Side and up. You can bring it in. Just turn that hip out. We're getting this side abs here. Right arm is up high again. If you need balance in the wall, tap it in, bring it up. Right here. Slow. Up and down. You don't have to actually touch it. You can just get that contraction here, right? But now you feel that heart rate. Arm out or wall for balance. Can you take it up to speed? Here we go. Up, up, up. I know even though we're not jumping, we're feeling that heart rate. Get up there. Right up. I was like, it's always fun for me to watch it on my watch. Do you feel that side? Yes, you can. We got eight, seven, six. Woo. Burn. Five core. Four, three, two. Good. Right here. Tap spine. Just those little taps. I know. We feel those sides. Reach, reach. Little taps behind little hamstrings. Up, up. Feel the little arms. I know. Four, three, two. Good. Right here. Tap it out. Out and in. So start just bringing it in. All right, so we're just getting focused on here. Pull it in. There we go. Side abs. Stabilizing balance if you need it up. Slow up again. You can be here and you don't have to get your hands as high as mine. You can just be here. You're still going to feel that core stabilizing here and contracting here if you want. Take it up. Here we go. Yes. Team. Side abs. I know. Also some arms. Who's feeling your arms? Maybe it's that strength workout I did yesterday, but I'm definitely feeling it. Breathe. All right. Seven, six, five, four, three, two. Tap it out. I know. Reach here over your head. Getting those side abs right here. Take it down, down and up. So little plie, squat. If that is not right for you, you can just tap it out. That works. As long as you're moving, you don't have to get super deep. We're gonna add a little side knee. Watch me here. Squat and up one side. Down and up. Right here. If it's better for you to just keep it centered. No. Squat and pull it in, you can. But if you can get low to high down. Big arms. Pull them in. I know. Arms and legs along with that core, along with that heart rate. Hang with me. Right here we got 8, 7, 6, 5, 4, 3, 2. Yes. Here we go. Reaching reach. Taps. Yes. Is it up there? I'm feeling it. I don't know about you. Little taps. Taps. You can tap it out if you want. Reach across just like we did in that warm up. Right? Stretching it out over your head. Up, up. Breathe. Take it down. Right here, we got four, three, two, and breathe. Breathe. All right, team. Are you feeling it? I know I am. Let's grab a quick sip while you keep your feet moving. If you need more of a break, take more of a break if you can. Cheers y' all up. Right, how about a little bit of boxing right here. Punch, punch, punch. If you're not a boxing person, don't worry, there's not much. The thing we love about boxing is we automatically get that core twist. And I know for many of you, it's a great way to get high intensity cardio without high impact. You can pick up your pace with your punches or keep it slow. Feet can be grounded or pick them up. Right here, little twist, twist, punch. Strong. Pull it back. Watch my core. Right here, punch. You twist as much as is good for you. If that bothers your back, you keep it more center. Stay stabled. Right here. Punch, punch, punch, punch. Turn your body right here. Take it. Upper, upper, tap, tap. So we're on one side now and again. You can keep your feet grounded, but get that core working. Pick up your pace. Right here. Upper, upper, twist, twist. Yes. There we Go up, up. Twist, twist. Keep it going. 8, 7, 6, 5. Turn your body on these last. 4. 3, 2. Other side. We call this orthodox in southpaw. Take it slow. Slow. Yes. You can turn in those knees and the hips again. If you want to keep it planted, you can. But as you're ready. Uppers. Here we go. Watch my core. Twist. Twist. Yes, team. Get low. Punch them strong. Right here. We got eight, seven, six, five, four. Take it center. Three, two. Good. Get low. Right here. Punch, punch. If you can get down there, we're going to get those abs. We're getting those legs working too. Uppers. Four, three, two, one. Tap, tap. Yes, team. I know. Whoo. Yes. Right here. Step, step, step, step. Here we go. Cross. Reach across with your body. So watch. Turn, turn. It can be a punch. It can get low. 8, 7, 6, 5, 4, 3, 2. Tap it back. Right here. Tap, tap. Little baby taps so they can be small, right? So we did those knees opposite. We did them to the side. We did the twist. Now we're gonna go straight on. So watch me tap and back. I'm gonna angle here so you can see. Reach those arms right here. You can go just this slow or bring that knee up. Here we go. Run it up, run it up. Little tap in, right? So we did it to the side before. Now we're taking it back. So I want you to think about keeping that weight forward. Yes, A little leg, but more about pumping those arms like you're running, but you're not running. And then let's bring that knee in. Think of it as a standing crunch. And if you need to go slower right here you can. But if you got it. Yes, team. Let's everybody take it slow. Crunch, crunch, and back crunch. If you're feeling it, you can get low in that lunge. You don't have to. I know our legs are burning. Mine are. But up to you if you want to drive that heart rate or get a little extra four more slow. We got four. Drive it in core. Three, two, quick. Here we go. Drive them up, up, up. I know. Knee into your chest, but think about contracting that core. 4, 8, 7, 6, 5, 4, 3, 2, step. Touch here. I know, right? Shake out those legs. We're gonna get on that other side. We are almost done here. We want to get that heart rate up for this last little round. Take it back, take it in. Back and in. We'll start slow with this one, Then we'll speed it up. All right, here we go. Up and down. Breathe. Finish with me. Drive it Up. Here we go. Up to speed. Like you're running, right? Soften in this one. Knee pulled in as we contract that core. Yes, you can finish it out. Let's go slow. Pull it in. And up. In. Breathe. Four more strong standing crunch. Are you ready? Power through it. Finish strong. Here we go. Yes. Drive it up there. Get that heart rate up. Oh, I know. Team. We didn't get those lunges. Don't worry. We got them here. Right here. Take it down and up or back and up. Yes. Keep it going. Breathe. Forgot to put them in that. Slowing. That's all right. Four, three, two, march. Here we go. Catch your breath, team. A little march right here. Little step. Touch. Nice and easy. There we go. Breathing into it, breathing out of it. Four, three, two. Good. Let's roll those shoulders. Roll. Don't worry about the music on this one. We're just cooling it down to the front. Front. So if you can take those knees out wide and just get a little stretch from the inside out. Right here. Yep. Inside of the legs. Also stretching through the back. Back. You can also just get a little standing cat cow, just like you would do on the mat, but from a standing position, rolling through. Let's take those arms up, over to one side. Stretch through your side. So we got a lot of this twisty back work. A lot of stabilization core, a lot of rotational core, a lot of standing core. So if you feel that tomorrow, that's what we want. Again, I always want you to work to a level that's good for you, but that's the kind of rotational work we do in life, Right. When we're reaching for things, when we're picking things up, when we're moving throughout our days. That's why we want to train for it in ways beyond just our crunches or our planks or our traditional core. Right. Little hamstring and calf stretch here. Make sure you leave me a comment. Let me know how you're feeling. I know many of you, you have liked the walking workouts. If you've done them with me before, do you like this type of style? Do you want to see more of this? Do you want to see more where it's like walking core and cardio or upper and cardio or lower and cardio? That's always fun. I think we'll do more of those in the future. But I would love to hear from you on how you feel about these walking cardio workouts. Again, we're not working in those traditional intervals of 30 seconds, 40 seconds. Seconds. But we are getting those highs and lows and building in that conditioning and those different zone cardio. Right. Let me know below. Let's get one big deep breath in and out. You did it. That was your walking cardio. Core hit workout. Great job, everybody.