Day 12: 31-Minute Your Favorite Cardio Workout [B2B Challenge]

Hey everybody. I'm Amy from Bodyfit by Amy. And this is your favorite cardio workout. This is a no equipment, heart pumping cardio workout that was actually designed by you. I asked this week on all my different social platforms what you like the best in cardio for formats, for moves and you delivered. So I took your favorites. We're adding several formats and exercises in here today and I hope you enjoy it as much as I do. I of course I'm going to give you lots of different options to keep it low impact or high and options to mix it up as needed. Are you ready? Let's do it. Let's start just by moving our bodies, we will get a quick dynamic warm up. But the good news is today is all standing. There is one move that will put in a circuit in a pyramid stack. Spoiler that's coming up that you have the option to take it to the floor to the mat if you want. Or you can keep it standing, but other than that it's all standing. So if you want it to be all standing, it can be. If you want to add a little bonus core in that plank position that's also cardio, you have that option as well. I'm really excited about this warmup. This well, this warmup and this workout. This warm up because we can keep it short, especially because we're not adding load, we're not adding weights, we're keeping it all body weight, no equipment and we're keeping it all standing so we can keep this warm up short. But I'm also really excited about this workout because as I said, just stretch it here to here. You designed this. I asked on all of my social platforms for feedback from you. I plan to do that more and I love when you guys leave me comments below and let me know what you like and what you don't like. Let's take it flat, back down and round it up. Obviously I love variety here on my channel with my workouts. You guys know that. But of course I know not. Everybody is going to love everything and we know it. It's good to step out of our comfort zone to try new things. But certainly, as I always remind you, be where you are today. You do you. If something is not your jam and you enjoy something more, you can always mix it up. As long as you show up, as long as you're moving, that is all that matters. Let's take it right here. We're gonna do a little half squat and then a tap back right here. Half squat and tap it back Just to open up the hips and get the legs working. Breathe. So what I did with this is there's three circuits, but really four ish formats that we're working with today. And I basically just counted and took an average of what most of you responded with. So if it's not your cup of tea, get excited because there's going to be more workouts coming your way right through here. So let's hold it here, a little stretch over. And then if you want, of course, you can drop it down to that world's greatest stretch. Get a little rotate, drop the knee, reach through, right through here. But if you want to keep it upright, you can do that as well. Step out of it, Same thing, other side, open up the hip, big stretch. And then if you want, take it down here and reach it up. So the formats that we're using today are what most of you responded with. And I think the fact that there's multiple formats. Go ahead and step it up right here. Round it up nice and slow. And let's tap and reach across. The fact that it's what most of you responded with, I think is going to be great, but also that we have a variety of formats. Sometimes a workout is obviously all Tabata or all pyramid or all boxing. It's nice to have a variety, right? So I want to do more of that. So we have options. So spoiler, we got some tabata, we got some pyramid, we got some boxing, that's what we got. But we also have some no repeat in that boxing. And your boxing will actually be be circuit format instead of a flow. So I think a lot of you like that as well, even if you don't like the boxing. All right, of course, all of it. I'm going to give you options. I'm going to give you an option to take it cardio, cardio. I'm going to give you some options to keep things low impact or high. You do you. This is your workout, this is your favorite. So make it work for you. All right, so we're starting with Tabata. 20 seconds on 10 seconds of rest, starting with just your skater. Step and tap behind. Here we go. 20 seconds. So it's your skater. What do you want this to be? Do you want it low impact right here? Do you want to add a little more of a hop? Do you want to get low to get those legs? You can do that too. So two exercises that we're going to alternate with and you have the option to make them whatever you need it to be. 3, 2, 1, 10 seconds to breathe. Exercise number two is your shuffle. You can do a double step or you can do that big shuffle here. Let's do it. Here we go. Shuffle. And I want you to use whatever space you have. So these were two exercises that came up in the comments a lot that a lot of people said they liked. They like a skater, they like a shuffle. I love a shuffle because you literally can make it a double step or kind of the in between. And breathe. I love a skater as well. All right, we got those three more rounds where we have four, eight rounds of 20 seconds. Four for each exercise. Here we go. Step. Now, this is obviously a hit round too. I know a lot of you said you liked hit. So short intervals, short rest periods, which is not really true. Hit is more. A little bit longer rest periods, but really go out on those 20 second intervals because you know they're short. Moves fast, but it moves fast. Relax, right? We can do anything for 20 seconds. Tabata, this round will be done before we know it. All right, we got our shuffle. 20 seconds. Here we go. Breathe. Double step or quick shuffle? You can be in that low athletic stance. Whatever you need for you. And again, if you have less space, you can keep it small. If you got more space, go for it. Three, two, one. And breathe. Halfway there. Team, we got two more of each. So four rounds of 20 seconds starting with that skater. Let's do it. Here we go. If you want big arms, right here. Here, here. Yes. Rainbow arms hop. Skater bound, where you keep that back leg off the ground. Anything will do. And relax. Catch your breath. Back to that shuffle. This time I'm gonna move my arms through it. You do you. 3, 2, 1, shuffle. So maybe that feels a little weird. If it does, that's okay. You can also just keep them here or pump them here. Quick feet or step, low or high. 3, 2, 1. This is why we love Tabata, right? Because we are almost done with this round. One more skater, one more shuffle. Let's do it. Go for it on the skater. Here we go again. You can step it, you can hop it. You can do that skater bound. Keep that back foot off the ground. You can get low. What we don't want to do is round in that back. So if you're low, make sure that chest stays open. Five, four, three, two, breathe. One more shuffle. Heart rate should be up. I know mine is. And let's keep it moving. Two, team. Here we go. Shuffle. Hand up. What is it for you? Is it that double step? Is it that in between Big shuffle step. I love this one, too. Or quick feet. Water's coming in three, in two, in one. And breathe. Let's grab some water, y'. All. Cheers. Grab a sip. All right, team, quick sip of water. All right, that was your Tabata round, right? So quick. Next one. Something that you guys also consistently a lot of you said you love a pyramid stack. Meet me back here. You got about 40 seconds to breathe. So I want you to march. Whatever you need to do. You can keep your feet moving. Take a real break. You can get more water. Pyramid stack. That is where we are stacking. 30 seconds at a time. We have exercise one for 30 seconds followed by a 30 second break. Exercise two for 30 followed right by exercise one, 30 second break. Then we go three, two, one, break. And then four, two, one, break. And then we start taking away. So it's one of those that feels long in the moment, but it actually goes by quickly. We're starting with good old fashioned knees. I'm going to give you options as we go to take it cardio, cardio. Or to mix it up. Let's start with our knees. In three, two, one. Here we go. So you got 30 seconds. And what's great about this workout is we're actually increasing in time because we have our Tabata intervals, which are 20 seconds. If you want to take this higher impact, you can be here or lower. Keep it here 20 seconds. About a 30 second pyramid stack. And then we get into our last round. We got 45 seconds, but you're gonna like it. Three, two, one. And relax. All right, team, so 30 seconds to breathe. Next we're gonna go up and back. So I want you either to do a squat or step up and back, or if you want to take it cardio, cardio. Slide, slide, slide, slide. You do you. Then when we get to those knees, you can go regular knees or you can also take it cardio, cardio. So really we're sneaking in that format too. But options, taking it up and back, side step and squat or slide. Here we go. 30 seconds and back. Here's your basic right. You can slide it more like that athletic slide, or you can make it cardio. Cardio. I was surprised at how many of you said you like that or you just like dance cardio. I think it keeps it fun. We're gonna do some more cardio on the beat, even though this one is not, because recently many of you have been responding well to that. So we'll have some more of that. Here we go. Let's take it Knees, remember, as we stack them, they go one into the other. So you decide if you want it to be more of a hit. Like, that was your high impact. This, you keep it low or vice versa. Or again, if you want to get fancy with your knees, you do you. So we're increasing our time. 30 seconds, then 1 minute, then 90 seconds, then 2 minutes, and then back down. Breathe for 30. So that's where that heart rate gets up, right? Getting in those zones, working through that zone. Cardio exercise number three. We are taking it to a squat and a lunge. I know very few of you mentioned it, but let's give you some options. Step out, tap back, step out, tap back, or squat lunge. Squat, lunge, taps, or squat to lunge. Then we got slides, then we got knees. Here we go out and tap. And don't overthink it, guys. You know what I say? It is not serious if you don't do it exactly as I do. But if you want to get low, get low. And if you really feel like getting fancy, squat to lunge with a jump, or you can jump on one. And here. Three, two, one. Slide it up. And so this is the perfect opportunity to make that your hit. This is a little lower interval, and then we'll power through those knees or whatever is good for you. Doodle up and up, back and back. Yes, team. Slide and slide. 3, 2, 1. Finish with those knees. Here we go. So I'm gonna power through mine here. More of that power knee up to you if you want to keep them here. If you want to take a cardio partio, that works too. What do you need in this moment for these last 15? And then we get a breather. And then we are on to exercise four. So again, I told you, this format, this pyramid stack, ultimately, so many of you love it. 3, 2, 1. Henry, so many of you love it, because at the end, you're like, wow, that really did go by fast. And I wasn't thinking as much, but in the moment feels kind of long. All right, exercise four. This is your one. You have your option. Standing climber, or if you want to get that core on the mat, this is the only time we're going to do this running climber. Here you do you. If you want to keep it all standing, because that's what the title promised, take it up. Otherwise, drop it down below. You come right up into your squat and lunge. Let's do it. Here we go. And guess what, team? This is our longest interval. Yes. We are going for three no. 4 rounds of 30 seconds. You can cross those knees, too, if you want. A little bit of rotation, but strong core push up through those hands. Keep the hips in place. We're not here. We're not here, right? So this one is four rounds of 30, but it's the longest one. Then we start taking them away, and we only have one round of pyramid stack for three, two, one. Here we go. Squat. So you may need this a little lower impact, right? Maybe you're just tapping and tapping. Maybe you're getting low to low. A lot of you said you do, like, cardio workouts where we get strength, which I would argue that all of them get some strength and some toning, right? But here we're getting a little more legs. We got that core, and we got some corn upper coming up. 3, 2, 1. Slide it. Here we go. Slide. And again. This is where if you're super winded and you need a break, keep it moving. Low impact, right? You're just stepping or little tap, squat or slide, slide. And we got our knees. One more time, but then we take the knees away, right? Breathe all the way. Here we go. And knees. What is it for? You cross them. Cross them. Maybe you want to be high knees here. Maybe you even want to be high knees here, because, you know it's the last time we're seeing those knees, right? 10 seconds to go. Then we're moving down that pyramid. 5, 4, 3, 2, 1. Catch your breath, team. I'm gonna tie this shoe. All right, now we're going back to that climber, but we got three exercises. Climber, squat to lunge. I'm going to give you a variation, and then we're going to take it with those slides. Last time with your slides. When we get to that squat to lunge, if you want to go plie to curtsy, you can do that, too. Or keep with your taps. You do you. It's your workout. All right, team climber, let's do it in three, two. Standing or floor? Here we go. And remember, drive the knees into the chest. It's not about how fast you go. It's the quality of the movement. If you want to cross them, too, remember to stay lifted. Everything here, tight through here. As we're moving through, I know we're tired, so if you need to slow it down, slow it down. I put this one, this pyramid stack in the middle for a reason so we can get it done. We get a quick burst of energy with our tabata, and then we're here. Take it up, team. You can go plie. It's a curtsy if you want. If you got enough of that curtsy in our skater, you can go here and tap here and tap up to you. Ah, man. Now my other shoe. Right? Keep it going. Breathe. Trying to make these pyramid stacks where not everything feels like it has to be high impact. Here we go. Slide. Slide up and up. And if you want to turn it around, up to you, make it your own. If that's too confusing, don't get dizzy. Right? Just slide up and back. Ah. I'll get that shoe in a minute. Don't worry. I'm watching it. I know. Gives me anxiety too. Keep it going. Five, four, three, two, one. Finish it up. All right, team, two exercises. Climber, squat to lunge, whatever you need that squat to lunge to be, and then your climber. And then that is it for this pyramid stack. The middle of our workout, the meat of our sandwich. Whatever you want to call it. Let's finish it strong. So catch your breath. Get set. Do you want core on the mat? Do you want standing core? You do you. So let's get it done. Wrap that core. Get in that position, whatever it is for you. Here we go. I want you to stay lifted. Your core is contracted, but you're breathing through the movement the whole time. Whatever that is for you. Drive those knees in. Little lift. Take them across if you want. We got 10 seconds to go. Keep breathing for 5, 4, 3, 2, 1. Squat to lunge. What do you got, team? Is it a tap? Are you getting low and low? Are you jumping? Because this is your last time. Squat to lunge. Remember, you can step on one, jump on the other. You can go plie. Oh, my legs are burning. I don't know about you. I love it. Breathe. Five seconds. Three, two, one. No more squats and lunges. All right, team, breathe for a second. There's that high heart rate. I know, I know. All right, let's take it to that climber one last time. Standing cross or down on the mat. This is it. Pyramid stack is over. We're at the last 30 seconds of that pyramid. I'm feeling it. Wrap that core. Either way, get in position. 3, 2, 1. Here we go. Power through. Think about everything that's working. Your core, your arms, wherever they are, your legs, that heart, your lungs. Every system in your body is being taxed by this and working hard. And you got 10 more seconds, so hang with me. We got 5, 4, 3, 2, 1. Breathe. And relax. I know, I know. Meet me over for so long. Again, there's a reason I put that one first. Cheers, y'. All. Grab that water. You got a few seconds to breathe. All right, tap them out. Last round, team, this is your boxing round. I'm sorry if you don't love kickboxing, but I'm going to give you some options just to reach or whatever you need to do for you. I would challenge you to challenge yourself because it's not a flow, it's not a bunch of crazy combos. It's one move for a 45 second workout. 45 second interval, and I will give you options. All right, so we got our ready position. We're starting. We're going orthodox in southpaw. So we're starting here with our jabs. I'll give you an option to pick up the pace. At the halfway point, we're gonna go on the other side. All right, Just your jabs if you want, you can also just reach across. But let's do it. Here we go. One, two. This is your one, two punch. You can keep it here. Just one and then the other or so guard is up. You're twisting in your core, right? We're getting ready to switch it. And here, switch it. One and two. Slow or. Huh? Right here. Yes, you can. I know. And guess what? This is also your no repeat section. So this is where we got one thing. One and done, right? 5, 4, 3, 2, 1. And relax. So I thought a little compromise. So many of you said boxing and I love it, but I thought compromise would be intervals instead of a flow and no crazy combos. Here we go, team. Uppers. Then we'll pick it up. Then we'll take it through the center here. Here we go. Upper. Up and under if you want. Pick it up. Yes. Up and under. It can look like whatever you need it to be. And then let's take them quick feet, whether you're marching or stepping to that other side. Here we go. Up and under from the hip, right? You can pick up your pace if you want or keep it slow. Last five seconds. Here we go. Roll them quick feet in the center. 5, 4, 3, 2, 1. And breathe. All right, team, here's what we got. Some knees. So we're gonna go knee and knee. Then we're gonna go knee and kick. All right, I'll give you some options. I'll talk you through through it if you rather just keep the knees, keep the knees. Here we go. Knee. Pull it forward. Remember that chamber, right? We're going to keep it forward. Pull towards the hip. Now we go Right knee, right kick, knee kick, and left kick. Knee, then kick. Yes, you can. It can be low, it can be that pointed kick, right? It can be that push, kick. Up to you through. Here we go. Just your kicks. We got 15 seconds. Pull them through. So what is that for you? Is that low, Is that high, Is that push? Pull it through. We got five, four, core. Three, two, one. And breathe. All right, so here's what we got. It's not a combo, but it's just going to be your cross and knee. So. Huh? And me? Or jab and knee, whatever you want to think of it. We'll start here. We'll pick up our pace. Guard is up. Here we go. We'll switch at the halfway point. Punch and up. Yes. You can keep it here. Or power. Get low, get high. You can just reach. And knee if that's better for you. 5, 4, 3. Jump rope to the side. Other side. Here we go. Knee, back, punch and knee. If you're ready. Power. Low to high. Turn into it. Power it up. Punch strong hand up. Yes, you can. 5, 4, 3, 2, 1. Here we go. All right, let's do a little sidekick. All right, team, here's what we got. We're gonna step out, step in and kick. Step out, in. We'll start with a little raise. Here we go. One side, out, in, lift, out, in lift from the hip first. If you'd rather just keep it there, you can do that or kick. Here we go. And up. And if you want, you can tap and kick. Get low to high. You do you. What is your version of this? Is that a squat? Is that a lift? Is that a kick? To the side Again, you can do a pointy kick, like a little roundhouse, or a push kick. Push that opponent into the wall. Here we go. Tap and up low. Five seconds. And breathe. Three, two, one. Other side. So we're gonna start stepping out. In lift. Then we're adding the kick. You can keep it there or you can tap out and kick. You do you. 3, 2, 1. Guard. Step out. In lift. The other thing I think that gets confusing with kickboxing is when we jump right into things. So I always like to prep it right here. Tap and kick if you want, or tap it out right here. Tap, kick. Low, high. And again. That kick can be here. Yeah, it can be here. It can be that push, kick. Up to you. 15. Whatever it is for you, I want it strong. Even if you feel like you look silly, I don't care. It's just us, right? All I want is Our bodies to be working. 5, 4, 3, 2, 1. And relax. All right, team, so let's take it right here. It's a little speed bag, right again. If you don't want to do it, you don't have to. Speed bag for three, cross. I know we already did those shuffles, but many of you seem to like it. So let's go for it. Speed, bag, cross. Speed, bag, cross. If that's not right for you, you just take it back to that regular shuffle. All right, team core, engage. Let's finish it strong. In 3, 2, 1. Speed, bag, and cross. You can also step it if that's better for you. Step and cross. Step and cross. Yes, you can. I know. Team, what is this move for you again? I don't care what it looks like as long as as you're moving, as long as that heart rate is up. Let's do it. 15. This is where we get that upper body working as well. Some of you like the toning. You like the upper body work. So strong punches and breathe. Yes. All right, team, look, nobody requested a bonus move, but I thought we should add it in. But guess What? It's only 30 seconds. We're gonna do one more. It is whatever you need it to be. It is your tap out, it is your jacks, or it is your jack and jab. Jumping jacks have been around for a long time, and there is a reason. Let's finish it strong right here. 30 seconds. You can step it out, you can jack it, or you can add the punch. Here we go. Up. What is it for you? And punch. And this is it, team. It's your last 30. So whatever you've got in this moment, I want you to give it to me for 20 more seconds. All right? Go for it. Push that heart rate, Push that endurance, because it is in you. You showed up today. Let's finish it strong for 5, 4, 3, 2, 1. Breathe. Yes, team. Yes, you can. And yes, you did. Tap it out right here. Roll those shoulders. We're gonna get a short little stretch to get you in and out, because guess what? I feel like one of the other things I have heard you on is shorter. We just had a month of some longer workouts. Summer fit is coming up, so get excited, team. Everything is short. 30 to 35 minutes. Let's get a little stretch right here. Lean into this. Aiming around the 30 minute range for our first two June and July, our sweat and our shred. And then of course, our August challenge, 25 minute workouts all month long. 25 and 25, getting it done. There is nothing to say that we have to have 45, 50, 60 minutes to see results. And what I'm most interested in is to keep you showing up. Stretch it here. And that is what we are here to do. To make it challenging, but also fun. To make it tough, to improve your strength, your endurance, your mobility, all of the things, but also make it where you want to keep coming back. That is the name of the game. If you want to talk results, if you want to talk seeing the changes, whatever it is that your goal is, yes, we can get into the specifics, we can get into the science, but at the end of the day, if you want to come back and you are able to be consistent, that is what it's about. That is where we see results. That is where we see the changes, and that is where we find the joy in what we do. Right. Thank you so much for being here. Let's get one big, deep breath in. And out. You did it. That was your favorite cardio workout. Great job, everybody.