A 10-minute, equipment-free HIIT-style core workout led by instructor Amy (Bodyfit by Amy). The guided routine mixes standing core/cardio, mat-based core work (dead bug, crunches, scissors, bicycle), side-plank/oblique moves, back extensions (Cobra/skydiver), and plank variations — designed as a short finisher or standalone core session to increase heart rate and core strength/endurance.
Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your no equipment core. 10 minute quick hit. So you can go ahead and start moving your body. Just marching, rolling through the shoulders, getting your temperature up, getting the muscles warm, blood flowing. We're not going to do a full warm up because it is a 10 minute quick it. Here's what we got. It is going to be a flow, so we're gonna keep it moving. Let's go ahead and cross those knees right here. We're gonna keep it moving. We're gonna start up top with some standing core. That'll also get your heart rate up. Then we will take to the mat. We will have a series on your back and a series with your plank. Little bit of lower back as well. Reach it over through here. Either way, your core is gonna be working hard and hopefully your heart rate is up. Little core burner that you could add at the end of a workout or when you're just looking to get a little bit of extra core in your day. All right, so we are starting. Your 10 minutes is starting now. And we're gonna go knees across and side. Here we go. Join me inside. I'm not worried about speed. If you want more cardio, you can certainly take that. But I really want you to cross the knee and bring the elbow to knee. In and out again. Up top, we're gonna get a little cardio and core and then down is where we'll really get that burn. But I really do want you to concentrate on that core engagement. Standing core cross and me. Yes. Keep it going. You're gonna feel that leg working too. And a little bit of upper body just by holding it here. We love that. Right? One more. Switch your sides right here. Cross, core cross. Bring it up. Yes, you can all the way in again. I don't want you to sacrifice that good rotation to try to get quicker. Really think about pulling it across then pulling it in. I like to have my hands here because it keeps me nice and tight. And again we get a little upper body. We get a little lower body burn in that leg. Breathe. And up. Yes. Cross. Three, two, one. Catch your breath. Let's go ahead and take it down to the mat. We are going to start in that all fours position. So we're going to lift up in that bear plank. Drop it down. We're going to start with that. Then we will add on. Zip up that core. Little child's pose. Stretch, then jump in 3, 2, 1. Big inhale to expand, exhale to lift on that exhale. I want you to lift everything using your core. You're trying not to think about pushing up through the hands or the toes. I want you to think about lifting with the core. We're going to tilt that pelvis. Little tuck of the pelvis, hips to ribs, without rounding in the back. Pull everything in. Lift up on that pelvic floor. Core stabilize. Inhale, exhale, lift. Inhale, exhale, lift. Two more. Let's hold it up. Right here. We're gonna bring those knees across. So it's a little bear plank, mountain climber. I know, right? Nice and tight. Breathe. Keep it going. Little taps. Push up through those hands. Take those knees across. Then walk them out right here. Walk them in, walk them out. If you need to drop them down in between, you can walk it up, walk it in, walk it out, walk it in. We got four, three, two, last one. Stretch it back. Let's take it over on to our back. So go ahead and carefully bring it down. We're gonna start with a little dead bug, because I love this. To warm up the core. Tilt that pelvis again. What I mean is not big arch in the back, but not pulling so hard in. You want that neutral spine. Tilt the pelvis in. Bring those knees up. Wrap that core so it's as if you're bringing your hips and your ribs together. Start with a little tap, as if you could get. Imagine there's magnets on your hip bones pulling them towards each other. Imagine that you put a little stitch, you sewed a little tack down into your rib cage, right? And then within that, there's a string on your belly button being pulled towards the ground. Can you imagine all those things? While you maintain good breathing, extend those legs out right all the way through. Maybe you did another workout before this, and you're feeling those quads and your arms. I know I am. Dig it out, bring it in, take it out. Breathe. Good. Like, let's take those legs. Long little stretch through here. I'm gonna reach up, and I'm gonna slowly lower down. I want you to keep the feet flexed. Reach up so it is a little crunch. But what I want you to think about is the movement coming from the lower and then all the way up. Rolling it in, right? Everything comes together, and that's what's bringing you up. So it's not just crunching here, right? Roll the core and lift slowly down. Roll it in. Yes. We're about halfway there. One more, and then I want you to take a little scissors. So if you can, you're gonna grab on the back of the cap or the thigh, pull in for two little hamstring stretch. That should feel good. If that is too much for you, you can drop that upper body or you can go through here if you need a little breather. I know it's a long core circuit. A lot of times we work that core into our regular workout where we have breaks in between. 10 minute quick hit. We're just gonna keep it going. And if you want, let's take it to a bicycle here. Slow and controlled. Trying to touch that elbow onto the inside of the knee. Knee if you can breathe now, can you touch that elbow onto the outside of the knee? Really reach for it. But again, imagining the movement coming from the center. Yes, you can. 4, 3, 2, 1. Hug those knees in. Roll to your side. Come on to your side. I know a little stretch through here. Watch me here. We're gonna reach into that side plank. We're gonna lower it down. Get that stretch. You can add the knee if you need to. 3, 2, 1. Reach it up and over. Drop it down, Reach it up and over. Knee if you need it. Side plank to really target those obliques. Reach it up. Yes, and down. Can we get two more right through here? Reach it under. Here we go. Reach it under and up. Under and up. Yes, you can. Can we get two more? Last one. Oh, boom. Roll to that other side. We're in the home stretch. Last few minutes. Go ahead and get set up here. A little stretch. We're gonna reach up and over, then we'll reach under and up. Here we go. Reach up and over. Let it drop if you need to. You can drop that lower knee. Let it drop, but lift from the obliques. I know we're moving quickly, but I don't want you to rush that movement. I want you to really visualize mind muscle connection, that your core is doing the work, right? Take it up and down. Here we go. Reach it under, take it up. If you need that knee, drop it. Reach it under, take it up. Under and up. Two more. Yes. Last one. Turn into your mat. Stretch up into that Cobra, baby. Cobra. Modified Cobra. Get a little stretch. I know. Let's give our core a little mini break. Alternate swimming. Opposite arm, opposite leg. If that's not right for you, you can take it up onto all fours for a bird dog. Otherwise, pick up that pace. You're gonna squeeze it here. We are so close, team. All the way through. Your back. Keep your eyes looking down so you have that neutral neck, right? Not arching here. Dropping too Far down. Keep breathing. And then let's hold everything up if you can. Out wide. Skydiving. Squeeze. Lift all the way through your back. And then hands and legs together. Keep lifting. I know it's hard. 4, 3, 2. Stretch it up again. Cobra. All right, team, home stretch here. Plank singles. So I really want you to visualize you're not pushing through the elbows or the knees or the toes, but you're lifting the core. Inhale to expand. Exhale. Bring it up to the knees, up to the toes. Slowly down. Slowly down. If that feels easy, I want you to take your elbows and your toes out of it and your knees and really think about lifting with your core. Your core is doing the work. Up, up. One more like that. We're gonna hold this one up. Top. Last minute. Hold it here. Tap those knees down together. Bring it up. Tap those knees down. Bring it up. Knees together. You can rest down at the bottom if you need to, or just make it a little tap. Let's add a little twist to that tap. So your hip is going down to the right, then down to the left. Twist. Yes, you can. Team, let's go forward and back into the shoulders. Bring it back into the shoulders. Bring it back in. You can do it. I know it's burning, but stay with me. We're in that last 15 seconds. Come up onto those hands. And mountain climber 15 is all we need. It's so fast. You can tap it in, you can run it in. Core is on fire. Let's finish with a little heart rate. You got 5, 4, 3, 2. Breathe. Stretch it back, team. I know. I feel that too. Big stretch, 10 minute. Quick hit is right. Core is on fire. A little bit of heart rate in the beginning. Roll through. Cat to cow. A little bit of heart rate in the end. I hope you felt that, and I hope it felt good for you. So save this workout. Bookmark this workout. Share this workout. Whatever you need to do to come back to this stretch back again. If you have a day that maybe you did something else, but you want to add a little extra or you want some bonus core, maybe you're really trying to strengthen your core. I know that is a goal for a lot of us. Go ahead and come into a seated position. Let's stretch it over to the side. So if you want to. We can't spot train as you know, but we can target train. We can add a little extra to those positions that we feel like we need to gain some some more strength. We need to improve our endurance. So add this workout into your mix. And of course check out all of my other 10 minute quick hit workouts. Tons of those on a day that you're short on time or when or as a finisher to any of your other workouts. Tons of them are full body. I've got dumbbells, I got kettlebells, got body weight. So great way. If you just need to get 10 minutes either after a workout or as your workout get get that energy up, leave me a comment. Don't forget to subscribe like this video. And of course check out everything in the description. One big deep breath in and out. You did it. That was your no equipment core 10 minute quick hit workout. Great job everybody.
