High Low Cardio Blast - Cardio HIIT Workout at Home (ELEVATE DAY 12)

Hey, everybody, I'm Amy from Bodyfit by Amy. And this is your high low cardio blast workout. This is an all body weight cardio workout. We're gonna get your heart pumping and your muscles working. And we are going to go from high to low. So we will have both high and low impact options. And of course, you can pick what works best for you. We're going to keep it all standing today with a couple of moves that you have the option to take temperature up to be ready to. So just like the name suggests, and like I said, we're gonna go from high to low. Normally when we do where you are today, this is your workout. So you got to figure out what works for you, where you are in your journey and just where you are to the high impact or the higher intensity. Let's take it up, little hinge down. Today we are going to do the opposite. I'm still going to give you options of both, but if you want to do both, we're going to go high impact for 30 or high intensity, I should say. It's not always going to be high impact, but sometime as it will, let's squat it down and do a little hip roll right through here. We're gonna start with the higher intensity move for 30 seconds. Then we will go right into 45 seconds of a lower intensity move. Right? So all of it's going to keep your heart rate up, but we're gonna get that hit round and then we're gonna get that conditioning round. So I think you're gonna like how it feels. Let's tap it back right here to open up those hips. And I think you're gonna like the progression of it. We're gonna keep it short and sweet. We have it is also no repeat. I want you to hold it here, a little stretch over and then if you can take it down, reach it up, big stretch, you can drop that knee, reach through here. Four, that world's greatest stretch. Or you can keep it up top, step in. So two circuits, 30 seconds followed by 40 seconds followed by a quick rest. We'll get a longer rest in between our two circuits. And again, you can keep it all low impact. You can go high, high to low. You can keep it all high. Although I wouldn't recommend it because remember, as I always say, rest is part of the process. Let's tap it out and reach right here. And we want to make sure that we're getting those rest, whether it's in a lower intensity interval or a real rest. Because when we Recover. Then we come back stronger. Right, so let's reach across here. Getting it done. Starting high. Going to low. Getting that condition three, cardio, which is super important to our journey. As well as those hit intervals. Right? Some structure breaks. All right, so shake it out. First one, Good old jumping jack. So if you can, we have 30 seconds of your higher intensity. Then we go into 45 seconds of your lower intensity. If you want to keep it low the whole time, you can. Otherwise, join me. 30 seconds, your choice of jack. Here we go up. So remember, higher intensity does not always have to mean higher impact. In certain moves like this it will. But remember, you can also have a higher intensity jack here. And then when we go lower, you just slow it down. So it can be speed, it can be impact, it can be intensity in a different way. But either way, I just want you to have a difference between the high and the low. High, low. Cardio blast. We've got three, two. Take it right down. Now if you need more of a breather, just take it slow and take one hand and one leg if you want to keep it up here. Right, just like that. 45 seconds. You pick strong arms, intentional with your movements. So nice and strong and down, out in. We'll get a 15 second breather. After this, I'm going to show you your next move. Sometimes it'll be 15, sometimes it'll be a little bit longer, depending on what your next move is. So just hang with me. 10 seconds. Feel that? So feel how your heart rate came down, but you kept that conditioning for three, two, one. All right, team, Next we have our side shuffle. So we're gonna go big side shuffle here. Then we're gonna take it. Double step, double step. I'll give you an option to add a little punch if you want. Big shuffle, high, high intensity. Five, four, three. Double step, double step punch. 45 seconds here. All right, if you need more of a breather, take the arms out of it. Or keep it low, keep it a little slower. But if you can stay low, keep that intensity in a different way and breathe. Feel it. We got 15 seconds. Got my mic there. There we go. 10 to go. 5, 3, 2, 1. Catch your breath. Next. Good old fashioned skater, right? So we've got our skater. Tap behind, tap behind, whatever that is for you if you want to jump it, if you want to keep it low impact. Then we're gonna do a little tap behind with rainbow arms. Let's do it. Here we go. Skater for 30. Here to here, here to here. So you decide. Maybe you're just going a little quicker, but it's still a step. Maybe you're really getting that skater bound, that jump. Maybe you're tapping your foot down, maybe you're keeping that foot off the ground. Whatever you got, give it that extra intensity. Five more seconds. Three, two, tap it down. Here we go. If you need a little less, you just get some taps here. We got 45 seconds here. Sorry, not that hop. If you want a little more legs, you're here. We're gonna have a few things today that are going to get your legs working, but you decide maybe you just went here and here. So what type of cardio do you need today? I encourage you to get those highs and lows. I encourage you to think that we want both, right? Sometimes we think our cardio and all of our workouts have to be as hard as we can every second, and that's not true. In fact, that's not effective. We need the recovery. We need the highs and lows. Makes our heart get stronger, our lungs work harder. Three, two, one. All right, next. Good old fashioned climber. So you got a quicker. A little bit more of a breather with this one if you want to grab a sip. But we're going to take it either to a standing mountain climber. You can run it if you want, and then knee cross or mountain climber here and then knee cross. All right. I know that's a lot on your wrist, so if you need a little stretch break, go for it. Otherwise, join me on the mat or up top. 30 seconds, climber. So either way, this 30 seconds is your higher intensity interval. So you're here, you can go in or cross either one. But remember, I'm not so worried about this. I want those knees coming to your chest. If you're standing, find a way to get high intensity, whatever that is for you in the standing position. 10 seconds, and then we're gonna go to that knee cross. We got 45 seconds. So if you need a little stretch straight here. The hardest part about. And there's only one more in the plank position, it'll be on your elbows. Is staying in that plank position for essentially a minute. 15, right? 5, 4, 3, 2, 1. But we really get not only that heart rate up, but we get that core working. All right, team, so right side, left side. Last one of the circuit. We're gonna go runner's lunge here with a little knee jump. You can touch it down or you can jump it, whatever, and then we'll just take it. Little knee coming up. Here we go. 30 seconds, right here. So you can make it just a lunge jump. You can just do a power knee. You can really get low with it if you want that lunge. But just with the jump, you're gonna feel that leg burning. Remember, it's 30 seconds. Breathe, right here. Little leg burner. Five seconds. Breathe. Three, two, one. Here we go. So we're gonna tap it back, tap it back. So now you're alternating, right? So we're gonna get the other side, but right here. 45 seconds, right here, right now. Breathe, breathe. Keep it going here to here. And if you want to pick up your pace, you can, but we're alternating. Then we're going to get runner's lunge with me on the other side, then little tap backs, then we get a longer breather, and we're on a circuit two. All new stuff, right? Breathe. Yes, team. Five, four, three, two, one. Catch your breath. All right, over to that other side. So again, guys, you're going either tap with a knee or tap with a jump. And you decide if you want to get all the way down there or if you want to get a little further back up to you and where you are today. Really go for it for 30 seconds, get that power, get that intensity. And then we alternate tap backs in 3, 2, 1. 30. Right here. I know. Feel it, too. Remember, if you want to pick up the speed and not get as low, you can go there. Either way, both are going to get that heart rate up. Whether you're getting low with it, maybe a little slower, or here, you're still going to get that power even without the jump, which is totally fine. You do not have to jump. Just keep it here. 3, 2, 1. Tap it back. Alternate 45 seconds. I want strong. I want that intensity from our lower impact. And then we're grabbing water onto round two. All right? It's gonna be quick getting it done. And breathe. I know. Tap it back again. If you need more of a breather, take it. If you can pick up that speed just a bit. Strong arms, right? We're not just here. You can also take it to more of a lunge if that's what you're feeling today, getting those legs. Either way, we team. So, same idea. Go for it for 30 seconds and then slow it down. All right? Does not mean that you have to lighten up on that 32nd round. I don't want you to take that easy because, you know you don't have a full break. I want you to go for it and then take the break you need within the movement. Got it. All right, teams, this is what we got. We're starting with an out, out, in, in. So you can just do a little side step. That's going to be your lower impact if you can. We're going to start with out, in, out, in. If you want some more legs, down, up, down, up. Then we're going into either a one walk, out, out, in, in, or a run, little football run. Up to you. 30 seconds, followed by 45 round. Two different moves. No, repeat. Let's get it done. 30, here we go. Out, in, out. And you can stay low with it the whole time or you can do a little pop up. Or again, you can go out, out, in, in whatever version is right for you today. Then we're going to slow it down after these 15 seconds. I love this little tap down because then I can get my hand back. But you do you maybe you want just a little out and in, out and in. Three, two, one. Here we go. Out, out, in, in. Switch your lead leg. If you think about it. Pump those arms. Get that agility right. It's still lower impact. If this was your high impact then, or your high intensity, you walk it, you can still get low with it, right? Yes, you can. Out, out, in, in agility, whatever that means for you. I have a whole quiet agility workout where we're keeping it low impact agility does not have to be running or jumping. 10 seconds. What do you got, team? 5, 4, 3, 2 and 1. All right, team, we're taking it to a plank. You can either do plank jacks on your elbows or you can be out here, out, in, or step out in. And then we just do little tap outs, right? So your tap outs can be here. Here is your first round. If you're on the mat with me, you can be here. Little stretch and then tap out, tap out. Are we ready? We got 30 seconds. Plank jack or standing plank jack? In three, two, one. Let's do it. So you don't have to go super fast with this. In fact, what I really want is for you to focus on that good core engagement. So little tuck, tight through the legs and here, not just here, right? I don't want that without the engagement. So really tight in your core, out in. Maybe you're just here. And you're gonna keep it there the whole time. That works too. Burn. I know. Three, two, take it out. Tap it, tap it. If you need a little stretch, bring it down, bring it back up. Tap, tap. You can also have one. One Knee down. Maybe that's a better option for you. Or again, you're here. I'm gonna go. Strong arms, right from your plank to there. Yes, team. I know. Let's get it done. On your elbows. Tap it out, tap it out. Strong core. Making sure I'm not super twisty here, right? I'm nice and lifted. Legs tight, glutes tight. But I'm breathing for 10 more seconds. Gotta get that core in. I know, but keep it standing if you want. 5, 4, 3, 2, and breathe. Up onto your feet. All right, team, so we're going right side, left side again. We got a side lunge and a knee lift. Side lunge, knee lift, side. So it's a little blast off, right? I want you to get that jump with it if you can. Then we're going side to sides, alternate. Then we go same side, other side, and alternate, similar to what we did with those tap backs and our runner's lunge. So one side only. 30 seconds. Side lunge, knee lift, low impact here or jump. Get as low as you want and as high as you want. If you can, push off. So you push off here, then you push off here. So right to left or left to right, whatever it is for you, remember, we got that side to side coming. So really give it all you got for 10 seconds. Doesn't have to be super fast. Three, two. Side to side, 45. So here, step through here. Step through. You can keep it right there. Or if you want, little shuffle. High, low, high to low. Here's your low. Maybe you don't want to get as low. You can keep it right here. Maybe those legs are tired from whatever workout you did yesterday. You do you. Maybe you want to get a little lower to get more mobility. Maybe you want to go a little faster more. Workout 15. Yes, team. Then we got the same thing. Other side. Side lunge, knee, blast off. Five, three, two, one. Catch your breath. Same thing over here. So here we go. Down, up. 30 seconds, then side to side, right? Let's get it done. 3, 2, 1. Hand up. Yes, you can. Boom. Yes. Right here. 5, 4, 3, 2. Side to side. 45. Here to here, here to here. Yes. Get down there, get low, push off high. Yes. Keep it moving. Fifteen seconds. Boom. Five, four, three, two, and one. Catch your breath. All right, team, getting close to the end. Here we go. You gotta jump rope. I don't care what it is, but I want you to go a little higher or here, or side to side. Any type of jump rope you want, and then any type of Low impact. Let's do it. So regular jump rope or a little march here, but get those arms working too. Side to side, maybe high knees. Mix it up. Imagine you're in jump rope class. If you've ever taken a jump rope class, or if you were like me and you had to do it for sports, what do you got? Side to side, front to back. You do you here, then we'll do the same thing for that low impact. 3, 2, 1. Knees, knees. All right, I'm going to talk you through this. Low impact jump rope, but. But you do you whatever you want. Side, side, right? I know. Let's get it done. What if we kept it low, but we did one side only? So it's up to you if you want to add a little jump here or if you just want to alternate your knees. Up to you. Switch your sides. Yes. Switch your sides. Switch your sides. Now march it. 5, 4, 3, 2, and 1. Catch your breath. All right, team, this is it. Last one. And we are going for it. All right, if you want full burpee, looks like this. Jump it down, pop it back. Or even more full burpee, all the way down, all the way up. You can, of course, walk it back, but this is our low impact. 45 seconds of here. If you're not going to the ground, you can take it here, jump it, lunge it, lunge it, and then down, up, lunge it, lunge it. All right, if you're doing all that with no jump, you just go up and down, tap back, tap back. All of those options will do. 30 seconds. Go for it. 45 in 3, 2, 1. Here we go. So full burpee, down and up, if that's right for you. Or you can take it down, up with a little jump and a lunge and a lunge. Or no impact, lunge and lunge. Right. Or walk it back. With or without your picture. Push up. So many options here. As long as you're moving. We got five, we got four, three, two, one. Here we go. We got 45 seconds. Walk it back, walk it in. Nice and wide, bring it up. Mobility. Get low, walk it out, walk it in. I want you to think of this as your mobility core. Cool down if you're not going down. Reach it up, tap it back, tap it back. Right. Get down low, reach it up. You do you. But this is it, team. 15 seconds. What can you give me for that good mobility? And up. Last one. I know. Bring it down. Yes, you can. Grab some water. Did you feel it? I hope so. That Was a lot, right? It's a different flavor format than what we usually do. We usually ramp it up way we progress. I know, right? I'm feeling it too. Today we started high and then you didn't get that breather. You went right into low. So a different type. Anybody who's trained for a race or maybe you're a runner, maybe you just like running outside or cycling where you do those highs and low and lows. If you take a cycle class, that's all it is. You sprint or you go up a hill, then you pedal slowly. You don't just stop, right? And that's okay. When we do. Some of our hit intervals especially are designed to do that. Let's get a little hamstring stretch here where we want the full stop, where we want those things, something like Tabata. Go out for 20 seconds and then breathe. Sometimes we want that, sometimes we want more of that conditioning where we have to push through the high heart rate, it bring it down a little, push through again. You still get those little breathers and you still lower that intensity. But you guys know it's one of my goals in life. You don't have to go high impact to get high intensity. Check out any of my quiet cardio power or low impact cardio. Those are out there high lit. And you don't have to be going as hard as you possibly can all the time to get a good workout. In fact, I know that there's a trend in fitness to just as hard as you can, as fast as you can, as heavy as you can, as many hours as you can. But trust me, that is not what it's about. So listen to your body. Know that rest is part of the process, recovery is part of the process. And all of it is going to make us stronger, is going to help us reach those goals. It's going to make us have more endurance, more stamina. Reach back right here, grab behind if you can. And if you want little quad stretch, you can either just tip it forward, tilt that hip forward or bring it up. I like to have a hand on the wall for balance and then also fingertips to the back to open up my chest and shoulders. Make sure you leave me a comment like this video. And of course, don't forget to subscribe to my YouTube channel. That is help that will help me grow, that'll help me keep making these workouts for you, that helps us reach more people, will get more people moving and moving in a way that feels good for them. So please subscribe and please check us out in the Body Fit Athletic Club if you're not there already. It is our private community now on the Bodyfit by Amy app. We would love to have you there. Thank you so, so much for joining me today for this quick workout, this quick cardio. I'm feeling good. I hope you are, too. Take that energy with you for the rest of your day. Let's get one big, deep breath in and out. You did it. That was your high, low cardio blast workout. Great job, everybody.