YouTube instructor Amy (Bodyfit by Amy) leads a 10-minute "Dumbbell Cardio Sculpt" quick-HIIT workout that is low-impact but high-intensity, designed as a finisher or a short standalone session. The session uses light-to-medium dumbbells (or household substitutes), runs as a continuous flow with no formal warm-up or long rests, and sequences strength-focused moves (plie squats, lunges, curls, rows, triceps work, standing chops) with cardio elements (knee taps/drives, faster tempos, pop-ups) finishing with mat-based planks and a brief cool-down. Modifications are offered throughout for pace, weight, and impact.
Hey, everybody, I'm Amy from Bodyfit by Amy, and this is your dumbbell cardio sculpt. 10 minute quick hit. We are not gonna get a warm up because we are going to keep this to just 10 minutes. So just go ahead and start moving your body and marching those feet, rolling those shoulders, whatever you need to do for you to get ready. This is a great finisher. At the end of another workout or on a day that you are short on time, we are going to keep it moving. It's a flow. So we're going to go right through using to medium set of dumbbells. So this is not the workout for your heaviest set of dumbbells. If you don't have dumbbells, water bottles, soup cans, whatever you need is gonna work for you. So go ahead and grab those weights. We're gonna jump right into it. Ten minutes on the clock. We're gonna be moving through it, adding on as we go. So of course work to your level. I'll give you options. Do what is best for you. We're gonna start with a nice deep plie. Squat, toes out. We're going three it up. So nice and simple. I want you to use this as a time to connect with your core. Get those legs moving again. As we go through, we're gonna add on and we'll add that cardio. You'll know when it's coming. Bring those weights to the center. We're going up and up. Here we go down and up. Low to high. So we'll start getting that heart rate up. Totally fine. If you want to also, just use one dumbbell if that's what's good for you. Squeezing up, down and up. We're going down. Squeeze up with that press and breathe. Four more right here. Core engaged, arms and legs. Three, two. Watch me here. We're taking it down, up, side, side. Down, up, side, side, side, down, up. Yes, you can. There we go. All the way through. Down, up, side, side. Two more just like that. You should feel that heart pumping. One more. Just your knees right here. We've got eight. Keep it going. Seven. You can keep it a little tighter right here for core or a little higher with those arms. Up to four. Three, two, one. Tap it out right here. Right, that's what it looks like. Team. We're gonna keep that heart pumping. That's where that cardio sculpt is coming in. But we're not jumping, we're not running. It's low impact but high intensity. I want you to go ahead and take it Right here. Tap it back. Tap and up. Start slow. So you always have this base level to come back to. Keep it here. And if you want, you can can bend it a little more. A little lunge up to you. We're gonna add some arms. Alternating curl. Alternate. Keep it low. Breathe all the way through. Yes, you can. Down and up. Breathe. Take the lunge out of it. We're gonna pick up our pace with the knee. Tap, knee, tap, knee. You can go slower if you need to, especially if you have heavier weights. But if you can, I just want a little soft bend in that front and those arms moving quick. 8. Yes. 7, 6, 5, 4, 3, 2, 1. Drop it down right here. Weights right here. Little pulse. We're gonna tap that back foot in. If that's not good for you, keep it up top. If you can get low, tap it in right here. Here we go. 8, 7, 6, 5, 4, 3, 2, 1. Tap it out right. There we go. I know. I'm feeling it too. Of course, we're gonna get that on the other side. So we're gonna get legs, we're gonna get biceps, we're gonna get legs again, but let's get it done. Starting with that tap. Back, shoulders back. Here we go. Tap and in. So if you need to bring that heart rate down a bit, you just take it down a little slower. Remember, it's just 10 minutes. Core's engaged, everything's pulled in. Get low if you can breathe. Add those alternating biceps if you want. This time you can have the difference. If you did hammer curl before, you can keep here or turn them in. Whatever's good for you. Four, three. Yes. Two. Good. Bring them up right here. Down, up. If you don't have enough space, keep them hammer. I know. That might feel better. Breathe, breathe. Knee to your chest. Keep them going. Here we go. 8, 7, 6, 5, 4. 3, 2, 1. Drop it down right here. Find your balance. Stay up top if you need to tap it in. 8, 7. In that hip. 6, 5, 4, 3. 3, 2, 1. And breathe. I know. Team burn, right? Catch your breath. That is half of the workout right there. All right, we're gonna get it done. We got some side lunges, but let's start with some upper body. We're going out and in, so hinge up and down. Breathe. There we go. We got four. Three, two. Take it out nice and wide. Two hands, side, lunge up. Side lunge, up. Breathe. If that's too much for you, just take it wide row. That works too. That reverse fly is challenging, but you're just shifting your weight. You've got eight, seven out in front of your body. Six. Shift that weight. Five, four, three, two, one. Take it over. Right here. Cross it over. Watch me. Triceps out and into the back. Out. And it looks like this. Push. If that's too much, if your weights are too heavy, just extend up as much as you can. 3, 2, 1. Other side. Right here. Push. Yes, you can. I know you can. Breathe. Four more. Four. Three, Two. One. Shake it out. Right here. Yes. Burn right. I know. Let's keep it moving. We're gonna take it down to that mat in just a second. It we've got two right here. You're gonna chop it, you're gonna knee it. You can do two dumbbells close and here, or one dumbbell all the way up. Up to you in three, two, one. Core and upper. Chop, chop, knee. Yes. Chop, chop, knee. I'm keeping them nice and tight. If you want, you can take it up right here. Chop, knee, Chop. Yes. Breathe. And up. Yes. Four more. Four. And knee. Three standing. Abs and arms. Two. One more. Hold it up right here behind your head. Take it down and up if you got it in you. And knee. Down and up. Elbows in. Eight. Slow and controlled. Or seven. You're just right here. Six. Five. Four. Yes. Three. Two. One. Chop it here. Chop, chop, knee. Chat. Chop knee. See, we do not have to be going fast to get that intensity level, Right? Keep it going. Chop, chop, knee. Chop. Yes. You can breathe. Four more. Four. And up. Three, two. Last one. Good. Relax. Tap it down. Let's take it down to the mat. All right, we got here with our dumbbells on either side. We're coming into that high plank position. You can keep them here. You can keep one in the center. Stay on the knees if you need to. We're up. Rotate. And down. Up. Rotate. And down. You're just here. We're gonna finish it out strong. If you need to be on the knees, you can. If it feels good for you, up, up, down and down. Finish it out. Core and upper. We're gonna add that lower in just a second. Keep it here. Or here's what we're gonna add, team. We're gonna pop it up, curl it up, pop it back. Row and rotate. Pop it up, curl it up, pop it back. Row and rotate. We are finishing up that last minute. If you need to be here, curl it up. You can pop it back to here. Row, Rotate. It is up to you. Wherever you need to be for you. I want you to finish it out. That pop up is where you get that break for your wrist. And that plank is where you get the break for the legs. Up and back. We are so close. Four. And up. Breathe. Three. And up. Two. Stay with me. Last one. Whatever you got. Give it all to me right here. Yes. And breathe. Stretch it back into your hips. Breathe into that. Side to side. You did it. 10 minutes down. Roll it back here. Slowly. Bring it up. Little taps right here. Yes, team. I know that was moving fast. Ha. I know we got a lot in. I know we didn't really take breaks. We did with our intensity level, but we didn't take breaks from moving right. That's a method. Sometimes we go harder and heavier and we get those rest periods. Sometimes we go straight through into flow and we get some lower and some higher. Make sure you get some stretching on your own. And of course, don't forget to let me know in the comments how you crush this video or if you liked it. And hit that thumbs up sign. And don't forget to subscribe. When you subscribe to my channel, that helps me keep making free workouts for you here on YouTube. So like this video? Leave me a comment, Hit subscribe. Follow me on social at Bodyfit by Amy so you don't miss a beat. Check out all the links in the description below so you can get on my email list. Join us in the Body Fit Athletic Club. All the things. Good work, team. Big deep breath in. Right here and out. You did it. That was your dumbbell cardio. Sculpt. 10 minute quick hit. Great job, everybody. Sam.
