Progressive Cardio Workout - High and Low Impact Options | No Repeat

Hey, everybody, I'm Amy from Bodyfit by Amy. And this is your progressive cardio workout. This is an all standing body weight, heart pumping cardio workout where we're going to be moving to the beat. It's going to be a flow, but you do not have to be on the beat. You can treat this like a regular cardio workout, but instead of intervals, we're going to get some conditioning and we're going to get some recovery as we keep moving. So we'll be working through those cardio zones. Of course, I'll give you different options to take it high impact, keep it low and still up your intensity. Are you ready? Let's do it. All right, let's go ahead and start moving our body. Just a gentle march. Roll those shoulders. So just like any other workout, we're going to get a quick warm up. But because we are not going to the mat, this is all standing. We're just going to get some dynamic movement through our upper body, through our lower body. And again, I'm going to be moving with the music today to the beat. But you do not have to just treat this like any other workout if you want to the front right here, take them up and up right here. And let's just do a little tap roll. So you do you. If you're someone who really likes working out on the beat. I know I've done some cardio workouts on the beat in the past and people tend to like them, tend to like them, reach across. So if that's you go for it. Otherwise, just treat these like intervals just without the time over your head. So the way it's going to work, progressive cardio. Just think of it like a zone cardio workout where we're gonna start with some conditioning. So think of that zone two, zone three even, just getting your body moving, heart rate, climbing, hamstring curls. Then we have some mid level sort of hit, getting that heart rate up. We'll progress to that. You can always keep it with that base level if you want. And then we will finish with quick 20 second sit or hit sprint, interval training or high intensity training. Then when we recover, we're gonna come back. Let's take those knees up. We're gonna come back to just that march. We're gonna call it home, come back to home and just march it out or tap it out. We'll grab water, but we'll get a little longer recovery while we keep it moving. So that's more of our conditioning too. Let's roll those hips, take it up. Side step. Yes. Roll it. And down. Step through. Two more, one more. Let's reach it back. Right here. Tap. And up. You're just opening up. We're not going to take it all the way down to the mat. So really, just think that stretch. You can press the heel down if you want a little more of that calf stretch, or drop the knee down if you want. Little more of that hip flexor, lunge stretch right here. So again, just follow me. Imagine that I'm taking you through intervals. But if you want to keep it moving on the beat, if you want to add a little flare, make it feel a little bit more like a dance workout, you can. Let's hold it here. Little stretch if you can. Or turn your body just to get that rotation. Other side. Take it here. Or just get cardio. You do you. You're gonna hear me say, be where you are today. Let's march it. And when we come back to home, you decide, do you need to keep it low level? Do you need to stop completely, or can you keep that energy up? Remember, the goal is to have levels and to get that recovery. So go ahead and march it here. The goal is not to be moving as fast as we can, as hard as we can the entire time. We want zones, we want to get those levels, and we especially want that recovery. So marching it here, this is going to be your first level. Just step touch. You know it, right? And again, you can keep it just more of a step touch like we do, or if you want to make it more of a dance, up to you as we gradually get that heart rate up. And then I'll give you some options. We're progressing. Keep it right here if you want, or we're gonna up that intensity right here. So if you're not jumping, you can still up the intensity by stepping a little wider. And watch my knee, right? And you can go slower than me again. Don't worry about the music. Up to you. You do you be where you are today. All right, we're gonna finish with 20 seconds of a little hop. Now, if that's not right for you, you just up your intensity, however, is good for you. But if you want, we got 20 seconds. Get ready in three, two. Go for it. Because we have recovery coming, so we're still not going super fast. It doesn't have to be this I really want you to get low into, or you can be here, right? You can be back to that mid level. Three, two, one, Back to home. Recover. Catch your breath. So we want that heart rate to get up there, and then we're going to give it time to come down. Part of the reason I want to do some more on the beat workouts is because I know not everybody takes their recovery seriously, because we all grew up with that mentality that we have to be going hard the whole time. But to really get the benefits of the hit of the sit, we got to have recovery, right? So our recovery is going to be a little longer, but you're going to trick your brain into think, into knowing you're still working. Right. Just like this. We're going to take it to knees. Ready? Here we go. Start low. So nice and easy. If bringing the knees up is not right for you, you can just tap it right here y and breathe. We got just a few more seconds. Then if you want, we're gonna cross it with a little hop. Ready? Here we go. Cross, cross, cross. So higher intensity. If that's good for you, you can add a little jump and chop it across, or you can keep the jump out of it and just up the intensity in a way that's good for. For our sprint interval, you can keep it here or you can go high. Knees totally up to you. It's 20 seconds. I know that's a lot, but let's do it. Three, two, one. Here we go. If that feels like too much, just power through right here. Five seconds to go. Three, two, breathe. Back to home. Little step, touch or a little march. Right? So that's the idea. We slowly build. And just to give you guys an idea again, I don't want you to be looking at the clock, but we're roughly around 30, 25, and then 20 seconds. All right, so it's all pretty short, right? All right, catch your breath right here. Take your feet out wide. Little taps. Tap, tap. Yes. We're here. Let me adjust my ponytail. Can you add a punch if you're not punching? Just reach. Yes, you can. Coming off just a bit. So we're gonna keep this punch or this reach out. And then the way we're going to progress is we're going to add that little tap out with or without that jump. Just bring the heart rate up if you want. Here we go. Tap, punch, tap, punch. Now what we're going to progress to is that corner to corner punch. And again, you can just reach across if that's better for you. We're going to do a corner to corner punch. We'll get a quick breather so I can show you because we're going to go 20 seconds, right. We're going to recover. 20 seconds left. All right, back to here. You stay here. Watch me. Here's our corner to corner. High intensity or here. Here we got 20 seconds. Ready? Here we go. One side only. Strong. You can reach it if you're not punching. Core is engaged. But cover the space. Five seconds. Think of it, a Tabata interval. You can do anything for 20 seconds. Three, two, one. March. Breathe. Same thing. Other side. Really go for it. Get that heart rate up because we're coming back to home to recover. Three, two, one. Here we go. If you want, take it here. Strong, strong, strong. Three, two, one. And breathe. March. Yes. Are we feeling it? All right, one more little interval team and then we'll grab some water cuz I know we're moving through it. Step, touch. One more time right here. Step, step. While we recover. Start slow and low. We're going to move it to that double right here. This one actually has four levels. You can probably guess because we do this a lot, right? If you want shuffle and punch, shuffle and reach or shuffle and punch. Yes team. This is that mid level. We're gonna do quick shuffle if it's right for you. Watch me here. It's gonna like this. Three, two, one. You don't have to stay with the beat but let's get it done. 20 seconds. Go for it. Because that break is coming. Here we go. Four, three, two. Quick feet. If you've got the space, who knows, maybe I'm going off camera but cover the space cuz I got a lot of room in here and I love it. Here we go. One more and breathe. Grab some water team. Here we go. Are you feeling those intervals again? Doesn't have to be super high but again the important thing is that we have those zones. Then we're not staying at this topper or aiming to stay at the top the whole time. Grab some water right here. It's also one of those steps, one of those workouts that were if you're someone who tracks your steps, you're gonna feel that right? March, bring it back. So we got that recovery. We're going to start with some hamstring curls. You know them right? So start just little tap behind. So here is a great option. Arms can down in front. Especially if you need to keep it lower. If coming up doesn't feel right for you. If you can hamstrings hand tie right here. We're keeping it moving. Pull them down. Squeeze in the back. When we get to our 20 seconds we're going to add a Little hop. We're going to take those hands high, but keep it going right here as we bring that heart rate back up. I know if you're pretty conditioned, which many of us are, it's probably taking a minute after that rest. We got 20 seconds. Here we go. What is strong for you? Maybe it's just picking up your pace. Maybe you're going faster than the music. Maybe you're adding that hop. Maybe you're getting those hands high. Whatever it is, keep it there. We got four, three, two, one. March it out. Back to home. Breathe right back to that march. You can march whatever feels good. Or step, touch. I know sometimes it feels better to move side to side, but this is our recovery. But we'll keep it moving for your brain. Watch me. Slow. Here we go. We're going out. Out. In. Switch your leg. Out, out, in, in. Two more. Slow. Right here. All right, Base level. Here we go. Walk it out. Out. In. Yes. You can get a feel for switching your feet. If that feels too weird, just march it. Don't worry. Breath. Four more. Four, three, two. Good. Here we go. Out, out. In, in, out, out. In, in. You don't have to go as fast as me. I know. I feel it, too. I'm losing the music. And that's okay. It can just be out, out, in. In whatever way is good for you. And even if you're just marching, taking your feet a little quicker, right? All right, Take it back. Slow and low. All right, team, our last round. 20 seconds. As you can guess, we're gonna jump it. So what you can do is out in. And you can go slow or you can go fast. If that's not right for you, pick a level in between. Pick up your intensity. We got 20 seconds. Out and in. Go for it. Here we. We're here. Yes, you can. You don't have to get super low, but if you want a little more legs, take it down there. 4, 3, 2, and 1. March it out. Tap in front so we can stretch out those calves, right? I know. I feel it, too. Yes, team. And breathe. Now let's step, cross behind. Right here. Step, cross, little tap behind. Looks a lot like our skater, right? So you can probably guess what is coming. We're going to take it high. Here we go. Up it. Big arms. Little wider. A little lower. You don't necessarily have to jump, but you can. When we go to 20 seconds, we're going full skater, but you got 10 more here. Breathe. All right, watch me, team. Get some power with it. Join me. 20. Here we go. You have to stay with the music. If you want to be a little quicker, which you might want to be, you got it in you. 8, 7, 6, 5, 4, 3, 2. Back to home. March. I know. I feel it, too. And breathe. Catch your breath. Roll those shoulders. Take it wide uppercuts or reach. Under, under, under. So just right here, just like we did with our jabs. What we're going to add is that little tap out. Give yourself a few more seconds of recovery. Remember, we want that rec. Take it out. Here we go. Step, step, and reach. We're right here. Yes. There we go. Get up and under. Up and under. What we're gonna do is we're gonna take it with those quick feet so you can roll those punches. You can march it fast, or you can run it. 22nd, right here. Here we go. It's grounded. It's not super high. You can just march it or get those feet moving. Pump those arms, pull them back. Punch them up. Yes, you can. Three, two, one. Breathe. I know. Feel it too, team. Yes. Let's grab a sip of water after that. Cheers, y'. All. I feel like this song has a little western feel, so we're gonna roll with it. We're still gonna make it fun, but don't worry, it's not a dance, but we are gonna do that Grapevine step, cross behind, step together, step. Right here. You can add a little hamstring curl at the end. If that's not right for you, just find a double step or single step. Yes, team, can we add some high arms right here and a little jump at the end? Don't overthink it. If that lateral movement feels too quick for you, keep it lower. Impact. You got it, team. Can we add some punches? Punch, punch, punch, punch. This is it for 20. We're just keeping it moving side to side. Four, three, two. Back to here. Right here. Step, touch. I know. Breathe. Yes, you can. Step and in. Nice and easy. You know it's coming. Take your time. Use this as recovery. Think of it as mobility. Really open up the hips. Four more here. Four, three. Yes. Two. All right, modified jumping. Jack. Up, up, tap, T, up. I know. Yes, you can. You know what's coming. We got 20 seconds of however. You're upping the intensity. Maybe you're taking it to here. Maybe you're going full jacks. Go for it. Here we go. 20. Strong arms, strong legs. Again, you can keep it low impact, but whatever it is, up the intensity for you because we are almost there. Three, two, one. And breathe. Yes, team. Catch your breath. We're gonna march it up and back. Right here. Tap. Nice and easy. Yes. All right, team, step it out. Right here. Out and in. You decide if you want to add a little hop, step, hop. After this last 20, we're cooling it down. Here we go. Tap, tap. Or here. Right. Go for it because this is it. What is it, team? I know. Looks a lot like that. Little out, out. In, in. Can you do it for three, two, one, step, touch. Roll them out. How's that heart rate? Right, so we're going to cool it down. We're keeping this short, of course. Please, knees, get some more stretching on your own. I want you to take it right here. Stretch back into the hips, into that toe. So you may want to get a little. Get a little extra stretching for those calves because they're gonna feel it other side right here. Let me know in the comments. Do you like this type of workout? Do you like feeling like it's continuous? I know that's one thing. I asked for suggestions. Little taps right here. And that's something that a few of you asked for. And certainly when I did my move challenge back the last two maze, a lot of you really liked some of the non step step aerobics or aerobic style workouts that were on the beat. If you're someone who doesn't like that, did you feel. Let's get a little stretch. Did you feel like you could still make this workout work for you? I want to hear from you. Obviously, you know I have all types of workouts. Maybe you don't know, Maybe this is your first time here on this channel. So please look around, find something that you love. Leave me a comment. Leave me a like. Check out everything in the description below. If you want even more help on your journey, you want to join us in the Body Fit by Amy app. Stick those arms out in front, stretch. Thank you so much for joining me today. I'm hoping that felt like a little bit of everything. We've got that zone two card cardio. We got those hit intervals, we've got those sit intervals, get that heart rate up, get our recovery. But again, if you're like me and you kind of grew up in your fitness journey on that idea that we needed to be moving all the time. Not true, but moving through our recovery, sometimes that helps our brains feel like it moves a little quicker. But we're getting a lot more in. Let's get one big deep breath in and out. You did it. That was your progressive cardio workout. Great job, everybody.