Standing Upper Body No Equipment 10 Minute Quick HIIT Workout

Hey everybody, I'm Amy from Bodyfit by Amy. And this is your standing, no equipment, upper body, 10 minute quick hit. I know that's a mouthful, but we are going to get it done in just 10 minutes. We're not going to do a formal warm up so you can go ahead and start marching and just rolling through the shoulders. We're going to keep it upper body using no equipment and we're doing it all from a standing position. So this is a great workout to do anytime, anywhere. Maybe on your lunch break, a little break from work. When you get up in the morning before you go to bed, we're gonna keep it moving to also keep your heart rate up. So you have some options if you want to keep some things stationary or if you want to move a little bit more to get your heart rate up. We're gonna make those arms burn a little bit. But we are not taking it down for any push ups or dips or anything like that. We're doing it all from a standing position. Go ahead and roll through your wrists and elbows. We are going to start with just a pull down for our back right here. So here 10 minutes starts. Now you're squeezing, so I want you to imagine you have weight and you're pulling those shoulder blades in. So we're getting think of a pull on this, right? Pull, squeeze, pull. If you want to add a little cardio pull, I still want you to take it slow so you really squeeze in your back. Pull those elbows in. Now sometimes we think, oh, we can't get our arms working without weights or we can't do body weight, upper body without push ups, dips, things like that. Not true. What is going to make it work today is repetition. We're going gonna get a lot of moves, repetition and intention, right? So I want you to really be thinking, look at the difference between this and this, right? I'm really making sure that I'm squeezing in those back muscles that I want to work. All right, take it down right here. Just pulse little squeezes in, right again, pulsing in. If you want to get a little lower body working, sneak it in, get low in that plie squeeze. 8, 7, 6, 4, 3. Back is burning. Now let's take it to a push push. Instead of pulling elbows in and we're pushing to the sky, right? You can keep it just your upper body or if you want to get a little core right through here, right? And cardio. And again, look at the difference between just this and this squeeze, right? It's gonna be some Burn, probably. You're starting to feel it now. I know I am. Imagine you're pushing heavy, not arching your back. You're keeping everything stable through here. Up and up. Breathe. Yes. Push. We did our pull. Now we do our push overhead, then we'll take it down. Right? You're feeling those shoulders just by the fact that we're going over your head, but we're keeping it here. Little pulses again. You can get low enough plie if you want. Just keep them here. Core stays engaged. Push. Breathe. Now take them up to the top. Go down behind your head. Head. Right. So you're here. Watch me. I'm pushing my hands in and I'm aiming to get low behind my head. If you can push your hands towards each other, that'll keep the chest working, but it's also going to make it harder for the triceps. You can have that knee here, too. Squeeze in and out. In, squeeze. Elbow, stand. Not out here. That's where you're gonna feel those shoulders. But push the elbows in. Push the hands in. You get those triceps, knees. If you want a little cardio. Here we go. Four, eight. Yes, you can. Seven. Squeeze. Six, five, four. Don't worry, we're not gonna pulse from here. We're gonna pulse in the center. Little prayer pulse right here. Bring the elbows in this time, right? So instead of here, bring them here. Pulse. Squeeze in. You don't have to stay low if you don't want any legs. Just keep it here. You want to get a little extra legs. Keep squeezing. 4, 8, 7, 6, 5, 4, 3, 2. Watch me tap it back and push here. Push. We're here. So little taps again. If you need to shake them out, you can have a couple seconds to shake it out, but then I want intention. Push, push. You can just keep it stationary if you'd rather be here. So relax in the upper body and shoulders and think about those triceps. Right? They're still working. Squeeze as if you had weights to push back. If it helps you, you can grip your hands like this or push from the hands. Little tap and back. Tap and back. Tap. Breathe. We're here. Keeping it moving. Right? How's that heart rate? Feeling it a little bit, but hopefully you're feeling in the back and shoulders. Yes. Push to the ceiling. So it's triceps. Back of the arms. Four, three, two. Hold it here. Little pulses. Pulse. So watch me. I'm pulsing to the ceiling. Tap, tap, tap, tap. Yes. 8, 7, 6, 5, 4, 3, 2. Switch your legs. You're Gonna pulse them in towards each other, right? Little squeeze with a little tap if you want. 8, 7, 6, 5, 4, 3, 2. Reach across. So really shake it out. All right, we're about halfway through, so now I want you to give everything a little breather. We're still keeping everything working. Reaching across. Yes, you can breathe. Yes, team. Keep going. If you want more cardio, tap it out. You can still keep it low impact, or you can take it a little higher. If you want less, just keep it here. Reach it down. I told you we could make those arms burn, right, without any weights. Always good when we have weights, but if we can keep it moving. Get low. Back to center. 8, 7, 6, 5, 4, 3, 2. Arms and abs right here. Take it to the side. This arm stays straight. Keep that arm out. This arm is pulling in for your core. If you need a little balance, grab onto a wall or a chair, but pull the core in. Get the side. We got obliques, we got arms. Pull strong. Here we go. Up and down. Squeeze. And again. I want this arm straight out. I want you to keep that arm working, right? Pull. Four, three, two. Good. We're gonna pick up our pace. Squeeze, squeeze. But still intentional. Yes. Keep this one out. I know. 4, 8, 7, 6, 5, 4, 3. Core. 2. Take it out right here. Down. Squeeze as if you're lifting something. Lateral. Raise. Little tap if you want. Tap. Breathe. Squeeze. Keep it moving. Eight, up. We'll get that other side with the arms and abs in a minute. Just level with the shoulders, making a T. 4, 3, 2, 1. Take it up right here. Pull it in strong. Again. This arm is out. Straight as you can make it, not letting it drop. Balance if you need to pull in for the core. Four, Squeeze. Three, standing core. Two. A little quicker, right here. Up, up. Squeeze. Pull it in. So really get that standing crunch, too, while also pulling with the arms, all right? 7, 6, 5, 4, 3, 2. Turn them up right here. Squeeze it in and out. Breathe. Yes, you can. Tackle. And back. Squeeze. Breathe. Good little biceps in. Keep them level with your shoulders. So we're not dropping it down to here. We're going to keep them working, right? You can go a little slower than me if you need to. That's okay. Squeeze. Good. Take them to the front from here. Biceps again. You can have flat hands if you can push, but again, make sure you know the difference. Squeeze. 8, 7, 6, 5, 4, 3, 2. Take them out right here. Out. Squeeze. In, out. Squeeze in. Keep those arms bent. We're getting chest and shoulders and biceps. We got four Three, two. Good. Watch the difference out in and here. Out in. Don't worry too much about what you're getting out in here. As long as those arms are burning, don't worry about that rhythm, right? I'm not getting it either. Hold it back right here. Pulse. Palms up. Squeeze to the back. 4, 8, 7, 6, 5, 4, 3, 2. Pulse it in. Pulse, breathe. If you want a little balance and core, bring one knee up, then switch it. 8, 7, 6, 5, 4, 3. Palms down to the back. I want you to take it to a little hinge, right? So we're working all through the back and shoulders. Remember, I, Y and T that we do. We're going to keep it hinge. We're going I why T. Let's add an A right here. I why? This is it, team. T and A looks like this from standing. Why T and A. But when we add that hinge, we're going to get low back working too. If you want, add some taps. I, Y, T and A. Yes, team. So close. I why T? Last one up, up. Hold it here. Pulse it down. Right. I know we're at our time, but keep it going. 4, 3, 2, 1. Pop it out. Roll those shoulders. Hopefully you felt that if you didn't, next time come back with a little more intention or come back with some weights, even some water bottles or soup cans. Great way to just get a little bit of standing work. Again, really good office. Break, break. In the middle of the day, get a little upper body. You don't even have to change into your workout clothes because we're keeping it low impact. We're keeping everything moving, but low impact, no equipment. Get it done. Chin to your chest. Make sure you get some good stretching. A big thing with our upper body is also mobility. So if you can hang off a chair or get those stretches through the back grab, if you can drop those shoulders. And of course, check out any of my stretching videos and check out my other ten minute quick hits. This is a great way to get something in. A lot of them are full body strength, cardio, getting it all in. But they're all just 10 minutes. Let's get one big deep breath in and out. You did it. That was your standing, no equipment, upper body, 10 minute quick hit. Great job, everybody.