Day 17: Turn It Up Cardio Workout - At Home Burn + No Equipment Needed | Athlete

Hey, everybody, I'm Amy from Bodyfit by Amy. And this is your turn it up cardio workout. This is an all body weight cardio workout where we will start back to basics, then we will turn it up. Of course, I'm going to give you lots of different options. So listen to your body and work to your level. Are you ready? Let's do it. Go ahead and just start moving your body. You can start with a little march or a jog, whatever feels good for you to go ahead and get the blood flowing, get the muscles warm, get that energy up and get your body's core temperature up. You can roll those shoulders. We're going to keep this warm up pretty short so we can get right into the workout. We're not adding any weights or any load today, so we'll keep it just that cardio mobility to get moving and then we will jump right in. This is going to be a fun format. It's going to be all standing except for one or two moves in each circuit. We have two circuits and within that I will give an option to keep it standing. So, of course, if you need to keep everything standing today, you absolutely can. If you want to add in a little bit of core and upper body down on the mat, I will give you that option as well. What's fun about this workout is we are all starting with the low impact version. Yes, you, even if you're someone who does high impact all the time, because I want you to be able to go from that cardio conditioning, that lower impact cardio, that level two or level three, depending on how you're looking at it, and then really turn it up. So every interval is 40 seconds of work followed by 20 seconds of rest. And the first 20 seconds, you don't have to watch the clock because I will. You are going to take it with the lower impact of the back to basics and then we are going to turn it up. Now, if you want to keep it back to basics and you just want to turn it up in your own way, that is totally fine. So the first move that we do is your modification if you want to keep it there the whole time. So we'll have two exercises. Let's walk our feet in. Standing. Cat, cow, roll through that back here. Two exercises and then the third one, we're going to put them together. Putting them together, we'll do the same thing. We'll start back to basics, lower impact, and then we will turn it up. All right, So I think you're going to have fun with it again. At the end of the day, go ahead and roll it up here. Tap them back. All we want is for you to move your body. It's all about showing up and moving. If you showed up today, you are already successful. So don't worry about what it looks like. I just want you to stay safe, to be moving safely and effectively and to keep moving. So that is all we need. You can hold it here if you want. Take that arm down, reach that arm up. Or you can keep it high if you want to. Add a little twist to open up the hip. Right through there. You got it. And then switch that other side either from the plank or from up top. Take it right here, reach through. So I know that sounds like a lot, but I promise it's not. Go ahead, walk your feet in and round it up. Let's take it right through here. Tap and reach across. All right, so 40 seconds of work. 20 seconds starting back to basics. Think cardio conditioning. Second, 20 seconds. Turn it up in a way that is good for you and that's where we get more of that. Hit more of that high intensity, higher intervals, right? All right, so take it right here. We are going to start just with your basic jack. All right, so we're gonna start with a low impact jack. Then we turn it up. Regular jumping jack if you want. Next move will be a squat. Start with a low impact squat. Add those squat jumps if you want, then we will put them together. So watch me here. We're going to start. Low impact jack. You can also do both hands here. Turn it up to a full jack or turn it up to here. Right? Then we got our squat. We'll just take it down and up. Then we're going to do a tap out, little jump, squat, then together and down. Are you ready? Let's go ahead and get set up for that jack. Low impact first half. Here we go. So take it out. Now remember, low impact does not have to be low intensity if you need it to be, and you want to take it a little slower, especially if you're newer to exercise or getting back into it, but you can keep that intensity by that intention, right? Nice strong arms. You can pick up your pace. Are you ready? Let's turn it up. Here we go. Only 20 seconds light on those feet again. If this is not right for you, you just turn it up by speed or intention. 10 seconds to go. And then remember we 20 seconds to breathe in between. So I want you to need that 20 seconds in 3, 2, 1. So when you get to this point, I want you to be a little bit breathless if that's right for you, so you know that you really push yourself in that second 20 in that. Turn it up and we catch our breath. All right. Remember, the recovery is part of the process. We got our regular squat. Let's actually step it out, step it in so you get as low as is good for you. Let's do it here to here. When we turn it up, it'll be that little touchdown squat. Sit low if you can. Again, if you need a little tap out, that works too. But if you can get down there, really increase that mobility. Ready? Turn it up. We're down and in. I like to put my hand behind. It's up to you. You can keep just the step out. That works. Here we go for five, four, three, two, one. Right. 20 seconds. Three. All right, team, now we're putting them together, so watch me. First half, we go right, we go left, we go right, we go left. Second half, we're out, we're down, we're out, we're down. Are you ready? 40 seconds. 20 and 20. Here we go. Right and left, right and left, right and left. Feel how you're still getting that conditioning. Your heart rate is probably still up. Maybe a little leg burn. I know that's what I got. Take it here, take it here and down and down. Turn it up. Here we go. Jack and down. Jack and down. Remember, if you're turning up is just a little quicker or maybe even a little lower. You do you be where you are today. It's gonna be different for all of us. Where we are today, where we are in our journeys. 3, 2, 1, breathe. Sip of water if you need it. We're gonna keep it moving. All right, watch me. Next team, we're just going to take it to a cross punch. So we're here. I want you to turn and turn. When we turn it up, you're going to add the little out guard up. Here we go. Turn and turn. You can also just pivot. Pivot. Keep it here. Then we add a little hop step. When we turn it up, strong punch. Rotate the knees and the hips. Yes, you can. Here we go. Turn it up. Does it have to be a jump or super fast again? You can also just get low. Maybe this is you turning it up. We're here. We got three, two, and one. All right, team, Good old side step. I love it here to here, here to here. When we turn it up, shuffle and shuffle. And then you can probably guess what's coming up after that shuffle and cross. Start with the side step. Core engaged, chest open. Double step shuffle. Here we go. Yes, right here. You can also add that little half step if you want. We're going to go quick feet shuffle, or we're going to go double shuffle. Whatever's good for you. Here we go. So you can go double shuffle, double shuffle. Three, two, one. You do you. Maybe it's just your regular. Maybe it's your double step, but a little hop and maybe quick, quick, quick. Three, two, one. All right, team, this is it. So double step, cross, double step, cross. Turn it up, turn it up. Find the version that is right for where you are today. Guard is up. Core engaged. Step a little to one side. Double step cross. Yes, team, you got this. Get ready to turn it up. In 3, 2. Go for it. Turn it up for 20 punch. I like to make sound effects when I box. Most of you know that, right? There we go. 5, 4, 3, 2, 1. And breathe. All right. All right, team, let's get a little leg action in this. We're gonna take it to a side lunge, side lunge, reach. Side lunge, reach. Turn it up. Little shuffle, little shuffle. All right, you decide how low you want to get. You can just step out into it, step out and reach. You can take it slow and controlled. Maybe that's what you need. You might find you need more recovery at the top of some of these moves from that last round. Or you might need a little less. And maybe you want to get low, right? Are you ready? If you want, add a little shuffle optional, right here to here. I can feel this shoelace. Keep it going. I know, team. Yes. We got five, four, three, two, one. All right, now we're gonna take it regular, reverse, right? So you can tap it back or go low impact, and then we're here, right? Whatever you need. Any option, tap it back, low impact, lunge. Turn it up. In three, two, one. Here we go. Bring it up. I like to think of this as mobility and really open up that hip flexor. But again, if the tap back is better for you, that works. Take it down, stretch it out. Yes. Are you ready? Lunge jump if you want. Or turn up your lunge. Here we go. It's only 20 seconds, so hang with me. Yes, you can. I know. Breathe. 10 to go. You can also increase your intensity on that lunge. What do you got for me? For five, four, three, two. Put them together. Side lunge, reach. Side lunge, reach, Reverse, reverse. Think mobility in the first round. Then turn up, side to side down, and down. You got it. Here we go. Side. Get down. You do not have to go fast, especially in this moment. I know I need a little more recovery after those lunge jumps. Take it here. Yes. Take it down. Huh? Oh, man, I missed it. Here we go. Side to side. You were probably glad. Down and here. Side to side and here. Five seconds. Hang with me. Can you get one more? All the way through? Boom. Oh, man. Team. All right, we're taking it to the mat. Grab a quick sip of water. Here's your option. If you were staying upright instead of a plank press, you're out and in with that chest fly out and in. Your mountain climber is here. When you put them together here to here, here to here, and you can up the intensity as you want. Otherwise, team, knees, knees or toes. Down, down, up, up. Slow and controlled. All we're gonna do is lift a leg. When we turn it up, here we go. So you're down. Down, up, up. You can keep it just right here the whole time, or you can be on your knees and turn it up to toes. But I want core engaged, right? And I want those arms working hard. So again, you can step it out. Get ready. Turn it up right here. Up, up. Lift that leg up, up, down, down. You do you. You can also be right here. Right here. Keep it going. Down, down, up, up. With or without that leg raise? You might want opposite. Yes. Three, two, one. Stretch it back. All right, team, standing climber or climber? From here, we're just gonna tap it in, then we're gonna run it in. All right, you got 40 seconds. Standing. Bring those knees in and then pull those knees higher. A little bit more. In 3, 2, 1. Here we go. Tap it in. You decide. You can go straight in or you can cross it. Maybe you want a little extra obliques. Yeah, I like that. Either way, remember, we're focusing on bringing the knees towards the chest, keeping the elbows and shoulders right above the elbows. Get ready. Turn it up. Here we go. Run it either to the center. Oh, man. Guess what? We get a break after this because then we're going on to our second circuit. Did I mention it's basically no repeat. Yes, you can. Oh, wait, we gotta put them together. Sorry. 5, 4, 3, 2, 1. Stretch. All right, team, you're either going out and out. High knees, high knees, or plank press. Plank press. Run it. We're starting slow. Tap it in, then we have the run. So 20 and 20. Plank press right, plank press left. Tap those knees in, then we run it in. Three, two, one. Here we go. Down, down, up, up, down, down, up, up. Tap it in for four. Yes. We probably got one more in us at the slow. Down, down, cross it. Four, three, two. Get ready. Turn it up. Down, down, up, up, down, down, up, up. Four, three, two. Keep it moving. Down, down, up, up. Cor. Upper, cross it. Four, three, two. What do you got in these last five? Down, down, up, up. Yes. Four, three, two. And breathe. Oh, man, what a way to end that circuit. Yes, team, stretch it back. All right, bring it up. You want to hang out here? I need a towel, guys. Get a little hip flexor stretch. We're doing it again, but not the same moves. It's basically no repeat, right? Except you put them together. All right? Catch your breath. You got a little time to breathe. Stretch out those hip flexors. Same idea. This round, and I know you can do it. We're gonna start with some side knees, side knees, side knees. Turn it up, turn it up. Then we got a little plie squat. Turn it up, turn it up, or ever you turn it up is what's right for you. Here we go. Two, one, and three. All right, team, let's get a little lower body working. Core engaged. I want you to think about the core, inner thighs. Plie. Bring it up. When we turn it up, I want you to open up. Transverse. And here, transverse if you want. Jump it, jump it. It's up to you. Then we put them together. Here we go. Squeeze it up and in. Think of this as mobility. Stretch out those arms. Lift in the inner thighs. Connect to the core and pelvic floor. Yes, you can breathe. Get ready to turn it up. Down and up. Still getting low, right? You're just stepping on the diagonal. If you want. Jump, jump. Almost like that. Little squat. Step out the diagonal. Power. Toes out. Three, two, one. And breathe. All right, team, you catch your breath. Plie. Side knee, please. Side knee. We're going to take the transverse out of it when we turn it up. Here, jump here, jump. Don't worry about trying to get diagonal. I don't want to complicate it too much. Just add some power on that side knee. Start slow. Here we go. Right through here. Core and upper turn. Here we go. Down low. You can even go here, here, here, here. You don't have to have the jump. You can get that power and intensity in whatever way is good for you. O legs. Three, two, one. Oh, man. I think the second round is harder. Just did 20 minutes with. All right, here we go. We're taking it to just our jabs. Right. Punching again. Don't worry, there's not that much punching if you're not a kickboxing person. Punch, punch. When we turn it up, we'll speed it up. Here we go. If you're like me, maybe you need to use this time to catch your breath. So I'm just going here. If you're not, you can go ahead and pick up that pace. We're going to get it done. We're here. Here. Turn it up. Here we go. Whatever this means for you, maybe it's here, maybe it's a little quicker, but you're still adding that little tap in between you. Do you. Ha ha. 3, 2, 1. High knees. Watch me. Let's get mobility. Mobility. Then we power it up. Then we add those jabs to it. Okay? So knees to the center, not to the side. Whatever you need to turn it up. Little hop step, lots of power. You do. You start slow. Take it here. Oh, sorry. Rotation, if rotation is good for you. If you've got that twisting capability, really good. Because we do rotational movement in our everyday life, right? So we need that movement. I know this is hard to be moving slow in a cardio workout, but don't you still feel it? That's part of the beauty. Here we go. Turn it up. Of doing it this way is that we can really go for it on those. Turn it up. A true hint workout, right? Because we get low intensity, high intensity recover, right? That's how we get the most out of our cardio. Not to say that steady state or staying high, that full time is not a good thing. But you can feel how it's working, right? I hope so. Let me know. All right, team, so now we got our jab and knee. Jab and knee start, low impact. Then we add some intensity. Here we go. Japanese start slow. You can also just do a little tap. Maybe that's better for you. But if you can drive that knee up and drive that punch across. So a lot of core upper. Yes, Breathe right through here. Get ready to turn it up. Says you're gonna be so sick of hearing me say turn it up. Right. Just imagine we're driving in the car on a road trip and your favorite song comes on every 20 seconds. And you want me to turn it up or I want you to turn it up? Think about that song. What is that song? What song motivates you? Three, two, one. Oh, man, you guys. Almost there. I promise. Skater, which is going to start with just an alternating curtsy. Then we take it. Skater. All right. And we got Some basic hamstring curls. Here we go. Side to side. Alternate your curtsy. Get low, get high. If you want more legs, you know what to do. Drop it down. If you want less, just tap it back, reach it up, tap it back, reach it up. You got this, team? Yes. Are you ready, skater? Right through here. You're going side to side, so you're picking up your pace. Even if you're keeping it low impact, you can still bounce side to side. Reach for it. If you want to get low, just watch that lower back. You want to get low in the legs? Take it here. Yes, you can. Three, two and one. One. Here we go. Hamstring curls. Just like we do in our warm ups. Right here. Turn it up. Hands high. Add some intensity. All right? So even if you don't add the jump, bring those hands high, start them low. Think about mobility. Here we go. Right here. You see what I'm doing here? I'm also working in that mobility, right? So we get that. That's our lower impact. Level two or level one cardio, whatever you want to call it. Working in that mobility. Open up those hips, open up the chest. Let's take it high. And turn it up. What is that song? Think about it. Sing it in your head. Forget about my music. Breathe. 10 seconds. Yes, you can and yes, you did. All right, team, can we put it together? One and one. One and one. Watch me. Looks kind of funny, but it should make sense. Skater, skater. Hamstring, hamstring. It should keep you on the same leg. If that feels weird at all. You can do 4 and 4, 2 and 2. Pick your favorite. Does not matter, but let's move. We're going side, low impact. Side. Hamstring, hamstring, Curtsy and curtsy. Hamstring, hamstring. Yes, you can. Bring it up. Let's get one more slow. Turn it up. We got skater, skater. Up low, low, high, high. Don't let it get confusing again. You can keep just one if you want. Huh? Huh? Or just here. Keep it moving. Side, side, up. Let's get one more. Why not? And breathe. All right, team, quick sip if you need it. Last thing, last set on the mat. All right, again, if you were staying up, you're going here. You're going to rotate. Rotate. We're going to think of it as a rotating plank. Turn it up with a little jump, then we go to that plank. Jack, you're back to here. All right? And jack, when you put them together, side, side, double jack if you can. Just like it sounds. Join me down here. We're going to start here. On your knees or on your toes? Rotate that plank. Join me here. Hold that plank. Rotate to one side. Hold that plank. Maybe doesn't seem like cardio, but pay attention. What's happening? All those muscles are working again. We do not have to be. We're gonna add. We don't have to be moving quickly. Here we go, team. We're gonna add a push up. Bring it up. Right here. Push up is optional. Push up. Bring it up. You can go to your knees like me, or you can keep it up top. Whatever you need. Push up optional. Rotate. Three, two, one. Stretch it back. Rest your wrist. So when we put them together, we're going to stay up on our hands the whole time. So I'm going to take this plank jack on my elbows, so I'm tapping, tapping. When we turn it up, I'm jack back. Right, right through here. You can also keep one knee down if you need to. Or again, keep it up top. Little stretch for your back. Strong plank position. Here we go. Tap it out, tap it out. While you're doing this lower impact version, I want you to get set with your core, with your glutes and hamstrings. Everything's nice and tight. And also make sure you're breathing right out and in. Get ready. We're gonna turn it up in 3, 2, 1. If you want jack, you do not have to go super fast. I want you to keep those knees soft so we're not locking them out as we land. Soft knees. If you want, you can run it out. Run it out, run it in. Whatever you got for 5, 4, 3, 2, and 1. Stretch it back. All right, team, can we put it together? We're gonna rotate. We're gonna rotate. We're gonna tap it out, tap it out. Then don't worry about the push up. We're gonna rotate. Rotate. Double jack, double jack. All right, this is it, team. No bonus move. This is the last move. Standing or plank. Here we go. Rotate. Strong core, strong upper. Rotate. You got double jack, double jack, rotate. Standing or planking, rotate. Double jack, double jack if you want. Push up, rotate. You don't have to, but if you want to. Here we go. Here we go. Oh, man. I didn't even give you the turn it up version, right? Oh, was that intentional? Actually, no, but let's just roll with it. Right, right through here. I didn't give you the low impact version. We just went right to our jacks. 3, 2, 1. And relax. Stretch it out. I'm sorry. Team, you know what, we're not gonna edit that because I don't want to do that move again. So let's just pretend like I did that on purpose. Like your last round, the whole thing was turn it up, right? Sorry about that. Cross one arm under if you're down here. Otherwise, stretch on the back of a chair or a bench. Just sit back. Stretch that back. Team. I know. And then take it right here. Sit back. Sweat everywhere. Go ahead and roll back onto your feet. I want you to come up halfway. Feel that little petal. If you need to grab onto the top of the legs. If you can get all the way to the floor, grab onto the wall, pedal those hamstrings. Let your head and neck relax. Oh, man. Slowly roll it up. I want to hear from you guys in the comments. Oh, how did this workout feel? Were you one of those people? And trust me, I'm often one of these people that's like, I don't know, if we take the whole first half of it at low impact, are we going to feel that? Tell me, did you feel it? Because I know I did. When I'm programming for these, I try things out and at first I was worried, but then I realized what that does again, it gives us that cardio conditioning, right? It gives us that zone one or zone two or three, whichever scale you're looking at one to three or one to five type of cardio that is really beneficial for a cardiovascular health, right? And then we still get that HIIT version, but we have more energy to go all out. If we do a 30 or 40 second version of hit, that's long, right? And often it's hard to sustain going all out. But if you know you only have 20 seconds and you know that you have that breather coming, you can go all out. So I want to hear from you. How did you feel? I hope you felt it like I did and I hope you'll keep coming back for more. So leave me a comment. Leave me a like. Don't forget to subscribe to my YouTube channel and also join us on the Body Fit by Amy app in the Body Fit Athletic Club. If you're not here already. Little quad stretch, if you want, you can either just tilt the hip forward if that's right for you, or you can grab it here. Fingertips on the wall if you've got a place to grab on. Reach that hand back, get that shoulder. Make sure you get some more stretching on your own. Remember, we're keeping it pretty short here so we can get you in and out. But when it comes to flexibility, mobility, it's about getting it often it's about getting it in small increments throughout your day. It's not just your one yoga class or these two or three minutes at the end of the workout. We want to be getting it throughout our week, throughout our day. We keep it short and sweet so you can get on with your day. I hope you enjoyed it. I hope you will take this energy with you throughout your day, throughout your week. Thank you so much for being here. Let's get one big, deep breath in and out. You did it. That was your. Turn it up. Cardio workout. Great job, everybody.