Guided 10-minute no-equipment full-body HIIT-style workout led by Amy (Bodyfit by Amy). The session is a continuous flow starting standing (plie pull-downs, standing core rotations, lunges, curtsies, biceps), then moves to mat-based core and posterior-chain work (plank presses with shoulder taps, side planks, bridges, scissor kicks) and finishes with a short back-focused push/bird-dog/superman sequence and cool-down. Amy provides modifications, pacing options, encouragement, and a call-to-action (subscribe, links, Body Fit Athletic Club).
Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your no equipment total body 10 minute quick hit workout. You can go ahead and start moving your body. Just marching, rolling those shoulders, getting loose, getting the blood flowing. We are not gonna do a formal warm up because this is just a quick hit. But I do want you to go ahead and get the blood flow and get the muscles warm and do a few little openers. Right through here. Here is what we got. We're going 10 minutes straight. So it is a flow. Of course, that does not mean don't have breaks, but we're gonna go right through it, so just pay attention. We're gonna start with one thing. We'll add on. We'll start up top. We'll take it down to the mat. So we'll start up top, then go down. We're gonna keep our hearts pumping the whole time, and we're gonna get your entire body working using no equipment. So go ahead and shake it out. We're gonna start with those toes out. We're gonna do a plie and a pull down. Squeeze in the back, drop low in the plie. Here we go. Your 10 minutes starts through. So I want you to imagine that you are actually pulling some weight down. Squeeze in your back. You're dropping low in those legs. So we're getting quads, lots of inner thighs, lots of deep core, but also really pulling in your back. Looks like this. So you're pulling those elbows down, squeezing in, while also dropping and opening those shoulders. So we're here. Slow and controlled. Your heart rate's gonna get up with this workout. You don't need to rush it. I'd rather you get more range of motion. Really squeeze right and breathe. Yes, team. I want you to hold it down right here. So I want you to do little pulses in your back. Put those elbows in. Right? So pull those shoulder blades back. Elbows in. Keep squeezing. Breathe. And then I want you to pulse in the legs through here. Get down a bit. Right, Drop low, squeeze up again. Inner thighs, deep core, pelvic floor. Yes. And then let's put them together. You're pulsing with both. Right? So we get legs, arms back. Keep breathing. 8, 7, 6, 5, 4, 3, 2. Let's take it up to the side. We're gonna cross for your core, cross for your core. So we're getting arms. This leg still working. And then we're pulling that knee across. Standing. Crunch. Right here. Breathe. I really want you to work. Keep those arms tight and pull that core in. Yes. You can Breathe. Four. Cross it. Three, two. Good. Same thing. Other side. Cross. Slow and controlled. Arms aren't here. They're tight. Squeeze, right, cross it. Really twist if that's good for you. To get that deep core from a standing position. Keep it going. Here we go. This stationary leg is taking the weight, so I'm sure you're feeling that too, Right? Breathe. We got four, three, two, one. Right here. I want you to lunge it back, bring it up. Start with a little mobility. Big reach. You don't have to get super low. If a tap back is a better modification for you, take it here. But if you can get low, we got four, we got three. Big stretch. Two. I want you to hold this one down. Bring those arms here. We're gonna squeeze in, squeeze out. So we got chest and shoulders, back and shoulders. Drop the knee. As you're doing it, you need to modify. Just keep it high and just lean into it here. Right? Try to get those elbows to touch. If. If you can, no big deal. Hold it at the top. Bring that knee in. In, lunge, down, in and out with those arms. Right? Breathe. Bringing the core into squeezing as you pull those shoulders back. Right. Breathe in here. Yes. Now start at the top. Pull it in. Knee in. Arms closed out. And down in. Breathe. Squeeze. I know you're feeling it. I'm feeling, too. And there's that heart rate. 4, 3, 2, 1. Cross it over right here. Reach. And here. Biceps. Alternate that curtsy. Yes. Bicep curl. Breathe here. Outer thighs and glutes. Tap down right here. Here we go. Curtsy. We got eight. Pull it in. Seven, six. Breathe. Five, four, three, two, one. Cross it over here. We're gonna curtsy. Push out, pull in, push out, Pull in. We're about to go to the mat, so stay with me here. Squeeze bar. 3. Keep those biceps tight. 2, 1. Shake it out right here. If you need a quick sip of water, grab it. We're gonna take it right back down. We're halfway through this workout. Take it here, team. Come down on all fours. A little stretch of the hip flexors if you need it. We're gonna start with our plank press. We're gonna add a little shoulder tap. So knees or toes or split the difference right here or take it higher on the wall. Watch me here. I'm going right. Left, right, left. Tap right, tap left. Go left. Right here. Left, right, left, right. Tap left, Tap right. At your own pace again. If you need to be down on the knees. Quadruped. That works too. We're just going upper Body push, and a whole lot of core. So let's get it done. Right here, team. Pick up your pace. Right, left, right, left. Tap and tap. Take it left, right, left, right, tap. We're gonna get two more. One more each side. Down, down, up, up. Last one. Up and up. Stretch it back right here. Breathe into that stretch. Let's go ahead and come over in to a side plank right through here. Elbow beneath the shoulder. Cross or stack those feet. Go ahead and lift it up. You can drop that knee if you need to. Everything is pulled in nice and tight. And then if you want to add a little dip and up, you can up to you. That core is tired. You can drop the knee too, if you want. 4, 3, 2, and 1. Go ahead and swing those legs around to the other side. Home stretch your team. Lift it up into that side plank again. Make sure that elbow is beneath the shoulder. You're in alignment. Really drive up through that lower oblique. And then let's drop it down and up, down and up. Just a couple minutes to go. We're gonna stay down on the mat. Let's get 4, 3, 2, and 1. Go ahead and roll over on to your back into a bridge position. So upper body relax. Bring those feet in close. Tilt that pelvis in. And we're gonna slowly roll up into a bridge and then slowly down. So use these first couple reps to get a feel for your bridge motion. Really lean into that alignment, bringing that core in. So a little tilt of the pelvis first, then lift. Squeeze in the glutes. Lift high, squeezing those hamstrings. Connect with that core right through here. And breathe. And then let's hold it at the top. We're gonna go halfway down. Squeeze up, press out. So outer thighs, inner thighs, and drops. Lift up. Outer, inner, and drop. So you're still keeping that core engaged. You're still getting a lot of glutes and hamstrings, but we're also pushing out for outer, squeezing in for inner. You need to adjust those feet. Go for it. Let's get four and squeeze. Three, two, and one. Bring those feet up. Little hamstring stretch right through here. And then if you can, we're gonna get a little scissor kick for some abs. So we're getting that hamstring stretch while we also pull in for abs. Breathe into that. Tuck that chin. If that's not right for you, you can just keep it with the stretch. Keep breathing. We're gonna take it over. We got one last move for our last home stretch. Three, two, and one, Go ahead and turn it over into a high plank position. Your modification is a bird dog. We got 30 seconds. You're gonna take it down, you're gonna lift up and squeeze for the superman. Push up for core. Here we go. Slowly down. Lift up and squeeze all the way up. Use that core. So we're getting all through the back of the body with that superman. We're getting triceps, chest and shoulders, upper body and then core at the top. Almost there. Keep squeezing. One more. All the way through. Bring it up and stretch it back. So right here, child's pose. Reach those arms forward. Lean in to that. Catch your breath. Hopefully you are feeling good. The end of this quick hit. Only 10 minutes, but we got your entire body, upper body, lower body and core. Roll through your back. Strength, cardio and mobility. Remember these quick hits. Anytime that you have a day that you're short on time but you want to get something in, grab a 10 minute quick hit. Roll back onto your feet, pedal those feet, let yourself hang. I have tons of these 10 minute quick hits using equipment? No equipment. Cardio, total body, upper, lower core. Some are isolated, but many are full body. So again, if you have a day you're short on time, you want to get something in, grab a 10 minute quick hit. Or if you have a day that you do a longer workout and you just need a quick finisher, something to add at the end. Quick hits are a great little bonus burn. I call it. Let's get a big stretch up right through here. Thank you so much for joining me today. Make sure you check out all the links in the description. Join us in the Body Fit Athletic Club. Make sure you're on my email list and following me at Bodyfit by Amy so you don't miss a B. And of course, don't forget to subscribe. Leave me a comment like this video. One big deep breath in and out. You did it. That was your no equipment. Total body, 10 minute quick hit. Great job, everybody.
