YouTube workout by Amy (Bodyfit by Amy): a 10-minute standing cardio HIIT that uses five standing moves performed 40 seconds each and repeated twice. The routine offers low- and high-impact options, minimal warm-up and cooldown, and blends cardio with strength and mobility cues; the video closes with brief hamstring stretches and a subscribe/links CTA.
Hey, everybody, I'm Amy from Bodyfit by Amy, and this is your standing cardio. 10 minute quick hit. Because it is just 10 minutes, we are not going to do a full structured warm up, but you can go ahead and start marching, moving your body, rolling those shoulders as we get ready to go. Here's what we got, all standing cardio. Of course, we will get strength within this as well. We have five moves, 40 seconds each. Just take it a little side to side. 40 seconds each, and we will go through them twice. So all standing, I'm going to give you low impact and high impact options. The idea with it, be it with it standing and low impact is that I want you to be able to do this anywhere onto the back looks like this. And if you want, you can take it more of a little jump. So just across between our hamstring curls and our jumping jacks, right? Keep it moving. And again, you pick your level, you pick your speed. If you want to keep it a little quicker than me, totally fine. As long as you have good form, full range of motion. If you want to take it a little slower, that's fine too. High impact or low, we got three, two, one, and relax. All right, next we're gonna do a little squat shuffle. You decide how low you want to get on that squat. If you want a little more of the strength, you can get a little lower. If you want more of the cardio, get a little quicker. So. So you're gonna squat, shuffle to the side, reach up, squat, shuffle to the side, reach up. Here we go, join me. Reach, Squat, squat, reach. You can also make it a big shuffle here and a jump. You're just gonna stay low. So you're staying low in the squat or step squat. Step, squat, reach. That's your low impact version. You can come up in between if you want. Or again, stay low. Breathe. Classic hit workout. High intensity interval training. We're getting that heart rate up. We're getting just a second to bring it down. Two to one ratio, work to rest. Three, two, one. Oh, that one got me already. Catch your breath, tap it out. Now we're gonna do a lunge and a reach side lunge. So here to here, you can keep it just here or again. If you want it to be that shuffle, take it to the shuffle. Whatever you got. If you need more mobility, get low with it. Ready? Here we go. Down, reach up, reach down, reach up. Big arms all the way through. You don't have to even sit deep into that side lunge. Just shift your weight so we get a little hip opener for mobility as well. If you want more shuffle, shuffle, yes. Keep it up, breathe into it. Get low, get high. Little hinge for the back of the legs, right? Keep it moving. Whatever is best for you. You know what I always say, Be where you are today. 3, 2, 1. Remember, it's only 10 minutes. We're gonna get through it quickly. All right, now, we've got a little quick feet, so you can keep it a march or you can go quick feet here. I'm gonna call out some things as we go to make it fun. A few little turns, forward and back, out and in. Just do what's best for you. Here we go. Quick feet. So again, you're either quick feet march or quick feet run. We're keeping it grounded, so think down. Not here. Pounding those feet. Keep it low. Barely lifting the feet off the ground, but you're going fast. I want you to pump those arms either way. If you're. Even if you're just marching, pump your arms like you're running, right. If you need a breather, you can just do the arms. Let's take it to the side. Whatever you got. Back to the front, Other side. Back to the front. Can we go out? Out. In, in. Quick feet. Don't think too hard on it. Just move. 3, 2, and 1. Last one in our five before we do it all again. So that skater that we do side to side, we're gonna go skater knee. So skater, knee, skater, knee. Drive the knee up. You can jump it or you can step it. You can get low. You can keep it high. You do you. Here we go. 40 seconds. Knee, skater, and knee. Take it side to side, side to side. Get low if you can. If you want more of those legs, drive it up, stay high. If you want more mobility and really take your time with it, Step wide, cross behind, drive it up. You do what's best for you. We're almost halfway through this workout. We got five more bouts of 40 seconds. Exactly what you just did. One more time. Three, two, one, and breathe. You need a quick sip. Grab it. We are going back up to the top. All five of those moves one more time, starting with your jack and curl. Remember, you've got hamstrings, right? And jumping jacks. Put them together. Low impact or high. 40 seconds. Here we go. You'll notice you actually don't have to be jumping it or going high packed impact on any of this to really feel it. Everybody's a little bit different. We're trying to get it all in in 10 minutes. So depending on how you're feeling, maybe you're doing this as an office break and you don't have your workout clothes on. You want to keep it low impact. Maybe you're doing this as a finisher to a longer workout and you really want to go for is up to you. You give what you've got for where you are today and in your journey. Last one. And breathe. Let that breath settle on these quick 20 second breaks. Squat shuffle. So if you want, you want to turn those toes out, shuffle to make it out. If that feels too weird for you, just keep regular squat. Here we go. Side shuffle. And up squat shuffle. So that can be a low shuffle and jump or a step squat and jump up to you. And again, you can go regular squat. Toes forward. You want a little variety. Toes out, right? Yes. Keep it moving. If your toes are out, you're probably really feeling those inner thighs and glutes. Probably feeling those thighs either way. Five seconds to go. Finish strong right here with me. Catch your breath. All right, so we got that side lunge, reach. If you want to make it a little different, you can go transverse, right? So you're stepping out on the diagonal on the angle that feels too weird for you. You just keep that regular side lunge or side step, big reach, shuffle if you want. Here we go. Take it side and reach. So transverse is just a little diagonal. You may be able to get a little more stretch that way. Reach it up. Remember, reach low, reach high. We want that mobility with that hinge, right? So here to here, mobility just as much as cardio. You don't want to get super low. You just shift your weight side to side. Just think of it as just a little lateral. Step out. 10 seconds on the diagonal or regular breathe. 3, 4, 2, 1. Back to quick feet. I'm gonna give you a little more variety this time. Remember, you're marching it, you're running it, but you're keeping it low and grounded. So it should almost feel low impact. Pump those arms. We'll turn to the sides, we'll go to the front, we'll walk it out. And then in 3, 2, 1. Quick feet, march it. Low impact is here. Or take it here if that's not right for where you are. Bar. If you're keeping it low impact, just again, pump those arms and move those feet. Let's take it to the side. Keep it going. Back to center. Take a side. Back to center. Take it front and back. Take it back and front. I know if you're Feeling uncoordinated. Me too. Out, out. In, in. Finish your last 10 seconds right here. Whatever you got for three, two, one. This is it, team. This is your last minute of the day of this workout. Skater, drive the knee up. Skater, drive that back knee up. Get some power. Get some flexibility and mobility. Get that cardio. Last 40 seconds. Here we go. Team. Skater and me. Scare and me. Whoo. Side and up and breathe. Remember, if you want more legs, get low. Power it up. Take it side. Power it up. Stay with me. And here. And up. Yes. 10 seconds to go. Are you with me? This is it. We got 5, 4, 3, 2, 1. Table. Side to side, team. Yes. You did it. Breathe in through the nose. If you can catch your breath. Let's grab a sip of water again. Because it's a quick hit. We're not going to do too much of a cooldown. Let's look at a few quick leg stretches. Bookmark this workout. Save it. Make sure that you come back to this. If you need just some quick cardio. Maybe it's a day that you can't get a full workout in, but you want a little something to get that energy up. This is your workout. Let's get a little stretch right here in that hamstring. Also, check out all of my other 10 minute quick hits. I have so many. The majority of them are full body. Some of them are like this, a little more specialized to strength or cardio or core. But most of them are full body, strength and cardio. So great. Again, as a finisher, maybe you did a workout and you still feel like you have a little bit of energy left. Grab one of those quick hits and give it all you got. Also, again, great on days, maybe you're traveling, maybe you don't have a ton of time, but you what, just want to get a little something in so you feel good and get that energy up and get those feel good endorphins. Check out all the links in the description below. Don't forget to like this video and subscribe. Leave me a comment. Thank you so much for being here today. One big deep breath in and out. You did it. That was your standing cardio 10 minute quick hit workout. Great job, everybody.
