Amy leads a 10-minute HIIT workout with no equipment needed. Three rounds of each move: 30 seconds at base level, 30 seconds harder, then 30 seconds optional agility variation. Moves include side steps, 180-degree squats, lunges, and plank jacks, with low-impact options throughout.
Hey, everybody, I'm Amy from Bodyfit by Amy. And this is your cardio agility 10 minute quick hit workout. You can go ahead and start moving, just marching, rolling through those shoulders. Since this is a 10 minute quick hit, we are not going to get a formal warm up, but I would love for you to use this first minute to get your body moving, Moving through those joints, moving through those shoulders. And I'm going to tell you how it is gonna work today. So if you've done my full cardio agility, you got a little tast of this, you can just reach it over. So we have three rounds of each move. It's all gonna be cardio and it's all going to be agility. So we're going to increase the intensity every 30 seconds. You can always stick with the base level, which is your first 30 seconds. You can always take it up if you want. Working agility for balance, for movement, getting that heart pumping and doing it all in 10 minutes. So 30 seconds at a time, all body weight. I give you options. We're gonna start with just a side step. Join me here. Side step. So this first 30 seconds again, that's your base level, that's your low impact. So you stick with that. If you want to stick with that the entire time, that is okay. As we move into the next 30 seconds, we'll increase our intensity and then we'll really try to get it with that agility again. We all need agility, not just athletes. So we're here. Next 30 seconds. If you want, we're gonna take it to a hop. So we're here. Here. Yes, you can. I'm moving those arms to get a little movement with it. It's up to you. Again. Stay with that base level if that's better for you. Add the little hop if you want. And breathe. Yes. So keeping that, adding a little bit more agility in this last 30 seconds before we get a breather, we're gonna add a little hop step. So here, hop, here, hop, join, hop, hop. If that feels like too much footwork. I know part of the agility work is our brain working, but if you're just not feeling your brain working that hard today, you just keep it here or you keep it base level, right? Doesn't matter. Hop, side step, hop, drop that knee back. You got three, two, one. And breathe. All right, catch. That's what it looks like. One long round, one move progressing. Then we breathe. All right, next we're gonna do our basic squat. So you know it. Sit low Bring it up. Then we're gonna take it turning 180 degrees, turning in that transverse plane or. And then coming all the way. Then we take it to a jump start with that basic squat. Zip up that core. Ready? Here we go. Sit low, breathe it up. Push into those heels. Knees and toes can be slightly out if that feels good for you. Really connect muscle to bone in the glutes and in that core as you come up. Really try to get low if you can, but do what's best for you. We're here. Yes. 10 more seconds. It's gonna be a little bit of a leg burner, but you can do it. I know you can. Then we're gonna turn it one side to the other. Join me here. Step it here. Step in, step out. Step in, step out. If that feels too weird for you, you just keep the regular squat. What I want is for you to turn on those hips, right? So we get that agility, that mobility through our hips here. Turn it. We're gonna keep this same motion. We're gonna add a little jump for a little extra cardio join. 30 seconds. 180 degrees. Squat jump. Yes. Burn. And yes, you can. Remember, you can keep it here, you can keep it here. I know they're burning, but you stay with me. Cause you can. We got 15 seconds. Jump it. Jump it. 10 to go. Try to still get low. I know you're tired, but remember, you got that breather coming. We got three, two, one. Yes. I know. I feel it, too. All right, team, we're gonna add a little core on this one, so we're going out. Out, in, in, out, out. And in. I want you to think about opening the hips and bringing them in. Second round, we make it to a little bit of a run. Third round, optional, you take it into a bear plank, knees bent, and you take it there. Are we ready? 30 seconds. Out, out. In, in. Step it out. Out. In, in. So I'm trying to alternate my lead leg, but please don't think too hard on it. Right, left, right, left, left, right, left, right. Doesn't matter. We really want just the movement. Going out, going in. Hip agility, footwork, ankle mobility, all of it. We're gonna keep that as we speed it up. That's where the alternating might get a little crazy. But let's try it out. Out, in, in. Up to you. If you feel more comfortable stepping it, that's okay. Yes. Quick feet. You can also run it slower. That's okay, too. You can step it faster. Whatever is good for you. Yes, you can. All right, we're gonna keep this. Stay here if you want. You stay there for five. Watch me. We're taking it down on all fours. Join me here if you want. Out, out and in. Getting the core involved, keeping the cardio going, totally optional. If you want to add the core, if you want to keep it up top. If you came just for cardio, you keep it up top and you keep the footwork going. You want to keep the core going, keep it here. Knees beneath the hips. Out, out and in. Yes, you and can. Almost coughed on that can. Three, two, one. Because my heart rate was so high. All right, two more moves. That's all we got, team. All right, alternate our lunge. All right, so we're here. Drop it down. We're here. Nice and easy. If you want to just open it up here, that's okay. Then we're gonna add a niche. Then we're gonna add a knee. Then we're gonna jump it. All right, quick feet. You get low, do what's best for you. Starting in three, two. Alternate those lunges. Take it here. Bring it up. Yes. And up. Drop it low. Ha. If you need to tap it back instead of lunging it back, remember, this is where we get that base level going. Heart rate stag, starting to rise. Again, we're gonna add a knee. In 10 seconds, you can decide if you want to add a little jump with it or not, because we're going to do straight up lunge jump at the end with a little pop in the center. Watch me here. Down, knee, down, knee, or tap. Join me or tap down. I know it's a little switch of your footwork up top. That is part of the agility training for that brain. Why do we need agility training? Because we need agility in our daily lives, right? We got to get out of the way of things. For me, it's my kids and their toys. For you, it might be something else. Breathe. Here we go. Watch me lunge, tap, lunge, tap. Up to you. Any of those options be where you are today. If that's just your alternating lunge, stay there. That's lunginee. Stay there. If that's lunge, jump in. Lunge, jump in. Go for it. We got 15 seconds. Get low, get high. Drive it up. Five, four, three, two, burn. Good thing we only have one more. All right, team, if you need to keep it up top, especially if you're in my pregnant crowd, early postnatal, early stages of healing, a doctor. Stay up top. You're gonna tap it Out. Breathe. Then you're gonna take it to jacks and then you're gonna go Jackson to a squat. Everybody else take it down. We're gonna be in a plank on our hands in three, two. We're gonna tap it out, tap it out. Here we go. Tap out, tap out. We're out, we're out. So I want you to think about keeping the hip square in the center, taking the leg out wide for that mobility. Right. We're gonna add a little walk up after this. So it's not gonna be a pop up, it's gonna be a walk up. Up to you. If you're modifying up top again, you just take it to a jack. Ready? Watch me, guys. Out and in with each. Step it, step it, take it back. Out and in. Out and in. Step it, step it, take it back. Stay here. Tap out, tap out. In, in and back. Tap out, tap out. I know. In, in. It's more mobility work, right? Cardio is coming. We're gonna stay right here and back. Or it looks like this. Jack, pop up, Jack pop up. This is your last move of the day, so do what's best for you. Or jack squat, jack squat, whatever is best for you. Let's get it done. You got plank jack, pop up, plank jack. Stay with me. We are so close. This is not an easy 10 minute hit, but you're almost done. In 5, 4, 3, 2, 1. Yes. Hang out right here. Pedal those feet. Catch your breath. Slowly. Roll it up. Take your time. Second, one vertebra at a time. I know, I know. I'm feeling it too. That's why I put that one at the end. I thought that's gonna be a tough one. So hopefully you felt that. Guys, now you know why that's important. If you like this workout, make sure that you check out the longer version. A bunch of these moves are in that but. And as well as some other ones, but same format. 3 sets of 30 start with base level. You can make it a low impact workout the entire time. You can add the intensity. The agility comes not in the jumping, not in the speed, but in the movement. And again, we all need agility in our life. So drop it back. Relax that toe. You don't have to flex it, but just lean into it. Push that heel into the ground. Feel that cap and hamstring stretch. Make sure you get more stretching on your own. And of course, make sure that you subscribe to this channel. Let me know in the comments what you thought about this workout, how you're feeling after and of course. Hit that subscribe button so you don't miss a beat. And I can keep making these free workouts for you. Roll those shoulders. Thank you so much for being here today. Bring it up. One big deep breath in and out. You did it. That was your cardio agility 10 minute quick hit workout. Great job, everybody.
