MaryKate Schmidt leads Day 6 of the Beginner Babe Challenge, a 10-minute HIIT workout with 45-second intervals of hopscotch, lunges, air squats, and jacks. She emphasizes that short, consistent workouts build strength and confidence, offering low-impact modifications throughout.
Hey squad, we are back in the Movement Mind K studio and I am so excited to sweat with you here as always. Day 6 of the Beginner Babe Challenge. Are you pumped to be here and kick this off? So like I say every single day, my workouts are meant to just be a break in your day to make you feel stronger, make you feel confident, make you feel accomplished and motivated to keep going. I'm all about consistency, so even if you feel 10 minutes isn't that long of a time, I want you to remember today it is. It's better than nothing. So I want you to keep showing up with me, to keep moving your body in a way that feels good. So today's workout is called HIIT cardio. We are gonna get that heart rate up in a short amount of time. It's gonna be quick and effective. Remember, you can pick up this workout and do it anywhere, anytime, or you can do it as part of the challenge. If you are doing the challenge, I want you to send me a sweaty selfie after class, check off the workout, let me know you did it. And if you don't have your calendar yet, be sure to subscribe below and you can get it emailed to you every single day. And of course, a little bit of motivation from me. All right, you guys, let's get after it. We're gonna start at the back of your mat. I have a few modifications. So we're going to start out with a hopscotch here, moving it back and forth. If that's too much, you're just going to stay in place alternating it out. All right, your 45 seconds starts here. Let's go in and out. Woo! So I'm someone, I was personally victimized by the treadmill most of my life. I thought you needed to do hours of cardio in order to see results, but I learned that you can do quick, effective movements like this and still get the same effects. 20 seconds here. Good. Yes, come on, 10 seconds. Heart rate's coming up. We're gonna go into a reverse lunge to lift in 5, in 4, in 3, in 2, and 1. So let's roll back those shoulders. Now this is going to test your balance, so I need you to come back into a reverse lunge. Come on up, lift. If you can do it all as one, it's reverse lunge lift. You are on in 3, 2 and 1. Reverse lunge. If you need to reset, reset and lift, or if you can do it all together, whatever feels good. I want to make sure your hips are nice and squared off, shoulders are rolled back. Bring it up to that lift if you're feeling it. Bring it reverse, drive it up. Good HIIT cardio, you got it! Switching sides in 4 In 3, in 2, and 1. Left leg's gonna go back. Now remember, let's take our time here. Drive that knee up, reverse lunge, drive it up. Arms can get involved, core is stabilizing. Good, 20 seconds. Stay with it. If you need to step back, step up. Drive up. Either one works. That's right, we go in center squat in 3, 2, and 1. Your center squat, feet are about shoulder width apart. Double pulse, bring it up. Double pulse, bring it up. That's right, stay with it here. You got it. Like I said, time of your day to just get focused, get in your body, out of your mind, and just focus on what's right here in cardio. Feeling a little bit better than you did 3 minutes ago? Good. We're gonna come in to your cardio move. This one has modifications as well. You got it. In 3, in 2, and 1. So it's 2 step outs, 1 and 2, 2 step outs, 1 and 2, or it's 2 punches, 1 and 2, 2 jacks. Okay, you are on. Here we go. It's 1, it's 2, 1 and 2. Hey, yep. Come on, you got it! Punch it out, releasing anything that's not serving you today, using today to feel a little bit better, to be that stepping stone. Yep, come on, fill that cup up. In and out. Good. We get ready. You're gonna stay in the center with me in 3, in 2, and 1. Jack it out right here. Stay with it in center. It's 8, 4, 7. We move over to the left. In 5, in 4, 3, 2, and run. Remember your options. It's 1 and 2, 1 and 2, or it's slow for 1, 2, in and out. Either way, you get to decide. You are in full control today. I'm just here to guide you. Yep. All right, stay with it. We get ready to We bring it in back into that double pulse squat. In 4, in 3, 2, and 1. Drop it down. This is your time. Active reset, double pulse. Good. All right, so we hit it here, then we're gonna go back into hopscotches, reverse lunge, and we go into your Cardio Blast. Are you staying with me? Are you ready to hit that hopscotch? Remember, you got modifications. I'm I'm here to meet you where you're at. We go Cardio Blast in 3, and 2, and 1. Back of the mat, 45 seconds is on. In and out. Yep, come on, turn that dial just a little bit. You've seen these moves before, you know what's up. Day 6, hey, good. You get ready for reverse lunge. To lift. I know that one can be a little bit difficult. Remember, you can break it up into two parts if you need to. Feeling good. 15 seconds. How are we doing? Are you ready? Reverse lunge to lift in 3, 2, and 1. Take a second. So remember, step back, engage your core, roll those shoulders back, bring it up. Step Step back, bring it up. If you need, step back, pause, drive it up. Here we go, 30 seconds starts here. As your trainer, even myself, I listen to my body. Do what feels good that day. 15 seconds, we switch sides. And 8, and 7. Maybe the second time feels better than the first. And 4, and 3, and 2, and 1. Switch it on out. Left leg goes back, drive it up. 30 seconds. Yes, we come into that double pulse air squat. 15 seconds. Good, balance it out. Heart rate is Heart rate's through the roof, broke a sweat, feeling good. It's 4, for 3, for 2, and 1. Feet shoulder-width apart, roll those shoulders back. Good, drop booty down, double pulse. This is just to break it up. Active rest, still working, still moving, getting ready for your cardio blast. Okay, so we hit 2 on the right, 2 2 punches, 2 jacks. If you need low impact, you go ahead and take it. We're all in it together. We hit it on to the right side in 4, in 3, in 2, and 1. Here we go. It's 2, it's 2. Come on, let's go! This is your final minute of work. What are you gonna do with it here today? Yep, good. Push through. Double punch. Hey, in the middle we punch for 2. We get ready, full-blown in the center. In 4, in 3, in 2, and 1. Here we go, in the center for 8, for 7, working our way to the left. In 4, 3, 2, and 1. We punch for 2, in and out. For 2, double punch in the center. If you need to slow it down, go ahead and do so, but this is your final 15 seconds of work. Come on, where are we finishing today? Day 6. Remember, quick effective cardio. We don't need hours on the StairMaster, treadmill. You can get it in 15 minutes or less. Here for 4, we finish strong. In 3, And 2, and 1. Whoo! You have just crushed and completed Day 6 HIIT Cardio. Thank you so much for joining. Remember, send me that sweaty selfie, tag me over on Instagram, send me an email, let me know you just crushed this workout with me. I'll see you for Day 7. Have a good day. Good work.
