35 Minute Strength and Cardio HIIT

hi everybody I'm Amy from body fit by Amy and this is your strength and cardio hit workout I have with me today my star client and good friend Jacqueline look you may recognize her from TV and film be sure to follow her at Jacqueline's ook today we're going to be doing high-intensity interval training so all my workouts are a mix of interval training we're getting cardio and strength together but in this workout will have some intervals that feel a little more like cardio we really get that heart rate up and some that are focused a little more on isolating the muscles first strength either way we're gonna work hard and I'll give you options for all levels all you need for this workout is a set of dumbbells and a mat are you ready ready let's do it ok so we're going to start with just a quick little warm-up just get everything moving roll through those shoulders and beginners remember you can always take breaks if you need to roll them forward and again I'm going to give you options for all levels options to make it up deep breath in and take it down got a couple more and I'll go one more right here and then let's just roll through our back so flat back down round it up so remember these warm-ups we're getting a dynamic warmup making sure that our muscles are warm joints are moving everything is ready to go we'll save our static stretching till the end let's just tap and reach across getting a little rotation in the torso stretching out with those arms and remember you don't have to be going the same thing as us ever you can go slower you can go faster faster as long as you're safe your head go keep breathing you work to your level wherever you are today you're here working out which is the important part and then let's just bring those knees up so we're warming up through the hip hip flexors there we go let's see those toy soldier kick start kicking stretching out those hamstrings they're all naturally pretty tight on us alright guys so the way we're gonna do it we're going to start with quick little cardio each little circle were to go through twice the second time around we're going to mix it up a little bit just slight changes but you have always had the option to keep it with the first round we're gonna do each exercise 45 seconds on 15 seconds rest sound good all right first one just very basic cardio and they give you a couple options heel taps so hands up you can start here low-impact remember it's only 45 seconds or if you want to take it up a notch you can do a little jump with it think it's easier just keep that little jump in between you are feeling really ambitious you can but it's a little bit like a yeah it's a little bit like a dance move you can keep it here too basically when the arms going high bring those heels up so it's not just this really focus on getting them up high so that's also gonna serve as a little bit of a warm-up for those joints so you can stay with me for low impact or higher impact for Jack we got about 10 seconds to go heart rates good enough yet nice good job guys four three two you got 15 seconds rest we're going to grab our dumbbells in those 15 seconds I don't even have mine here we go all right so we're going to go side lunge we're gonna go to our right your left so starting stepping out to the side here we go drop it down push off that heel so we're going to start with this so you can really get a feel for that lunge really get low when you're dropping the chest Dumbo on either side push out of that deal and now let's add our curl at the top so we're here curl it up here curl it up feels like too much slow it down or just do one or the other want to add a little balance for apps bring that knee up still getting low don't cheat it because you got two moves we still want to get low tie and make sure that curl is very controlled at the top relax good tap it out you can feel that heart rate right still up there even though we're focusing on strength same thing other side we'll start with just the lunge get your form and then we'll add the curl ready here we go other side hello push off focus on that form straight leg stepping over into the bent leg dumbbells on the outside so you're pushing out the hip lots of glutes it's outside lunge so why I love it one more now let's add hammer curl at the top here pull it up so you can either just step it in or add that knee a little bit of balance a little bit of abs push out of it heel power it up ten seconds guys are doing great breathe bring it up up last one good tap it out fifteen seconds our next move is our windmill so it's for ABS so really strength focused ABS all through the core obliques we're going to take the toes out let's go right dumbbell down left one up if this feels like too much bring it here drop it low down by your knee so watch carefully our placement try to keep that arm straight up if that feels like too much feel free to rest that dumbbell down on your shoulder or you can even have it down completely you're feeling too much in your back of your shoulder just bring it down up to you you can all the way up very controlled little slight bend in the knees but for the most part we're straight we've got about 15 seconds it's kind of deceptive it's a strength move but our hurry to stand up breathe last one right here and relax have a nap remember with our rest we always want active rest so keep your feet moving tap it out jog it out whatever you need to do just keep that heart pumping let's go other side so other one on the inside straight up here we go wrap it down bring it up and it helps guys just spot your dumbbell on top so just really looking at it again you can always be here it's starting to feel too much in your back or shoulder or even down by the side up to you we mostly want that little bit for our obliques those side muscles oh you'll love this one I always feel this in my sides the next day and really good for strengthening our back as well all through the core and your core strength really helps us prevent a lot of injuries and we even always be here five seconds relax good guys drop those dumbbells down we're going to go through that all again I'm going to give you a couple of options to mix it up so heel taps if you want this time tap it behind it's a little different feels too complicated keep it here here we go tap again we want those hands high if you want to add a little jump right obvious cardio moves are just different ways to move around but confuse our brain so we have to think about more than just how our heart rates are up right so low impact here high-impact you're with Jack little jump there we go make sure those hands are getting high I want anybody cheating it here right ten seconds after we go through the circuit a second time we'll get a minute break to grab some water and relax good grab your dumbbells again bend your knees to do it this time you have the option to stay with that side lunge or we're going to take it back into a reverse lunge same thing we'll start with a lunge then we'll add the curl so let's go reverse lunge here we go take it back step it up your that bothers your knee in any way go ahead and take it outside lunge we did in the beginning how about we add that curl here very controlled trying to get low guys drop that back knee not letting our weight go forward make sure you're getting low jack has perfect form you want to add a little challenge bring that knee up at the top remember you can always go slower we've got a pretty good pace you can take your time Kurt is been coming either way me or tap five seconds breathe one more we'll tap it out right feel that you can feel the difference between that side and nut reverse right so again other leg forward if you want to keep the side lunge totally fine you want to go back into reverse here we go drop it back push off that blood dropping the Nilo suit up on that back toe let's add chemical here curl it in very controlled low to high ab Bettany if you want totally optional hook hard balance for me but there's those abs kicking in you can always just tap it to whoa then we're done with lunges and curls I promise guys breathe that's just about five seconds to go you can do it three two one breathe tap it out right ha so breathe we're back to the windmill so we're going to make it a little more active it's a little bit of a shoulder press with it so watch me press and beg and bring it back up to Center join us here we go again if that goes up too much for that shoulder too much for the back you could always just put it here or make it even smaller don't feel like you have to extend all the way up you're feeling that a little bit too much you can keep it small just getting the movement and again the most important thing working here is our abs and obliques we're also getting a lot of arms as well cool ten seconds goes longer with this press right and breathe Dumbo going on the inside of the knee last one relax good right feel that shoulder a little bit more Against Rape remove that heart rate stays up high intensity intervals give it up high bring it down a little and give it up back high again toes out other side press and Bend here we go reach so remember again knees are a little bit soft so you're not locked out with those knees but you're not bending in the plie either you're somewhere in the middle soft knees so you've been without hyperextending but we're not doing a plie it's just abs and arms remember you can always keep it here were can even just down with a little leg lean you're just gonna feel it 10 seconds guys yeah breathe after this we're getting a break whoo on that break of course I want you to grab this in the water and relax good all right grab a quick sip of water so drop your dumbbells down quick sip tap your feet out active rest all the time okay so we got a minute so you have the option you want to make it more of a little active breast here or tap it out for maybe we'll just do some jacks totally fine if you want to keep a rest but I'm going to be like Jack and Jack really fine so glad that your name or low-impact Jack with me sorry guys it's still fine if you need to take this whole minute for a rest that is totally fine pure beginner or you just want to tap it out here with that heart rate come down breathe we have five more seconds whoo okay grab one of your dumbbells our very first cardio move which surprise is also going to be strength watch me I'm taking it up I'm bringing that knee in so here to here you can keep it small or extend it out ready here we go doesn't matter which knee because we're going to switch them but we're working the core to see how it's a standing crunch and then we're also working the arms sneaking in those shoulders you got a heavier dumbbell just keep it small and pull the knees it also surprised working that leg really tight in that glute pushing through the heel and cardio you got this guys remember don't worry too much about speed or height of those arms ten seconds all right hi Emma good news is you get to do this on the other side and relax tap it out press those arms keep them down or switch inside totally fine I know those arms are tight take them down a little bit just keep moving so other foot forward other foot back take it here here we go and out so this shows you guys you don't have to be jumping or running to get that heart rate up right Jack's got the heavy one so you can also do what she's doing a couple with it down a couple with it up so you get those arms working or slow it down a lot totally fine woo all right and now right we're feeling it breathe almost there go at your own pace just about five seconds you can feel how it's a standing crunch right little burn there three two one tap it out grab your other dumbbell guys so our next move we're gonna split it up half and half with that 45 so you get a feel for both of the moves take those toes out let's go with our plie first since our arms are tired just drop it down squeeze it up join me when you're ready breathe squeezing those inner thighs and those glutes bring those dumbbells down in the center so watch me guys we're gonna do a little lean forward so not very far you're still keeping the chest lifted and back flat but lean bring it up right let's go what if I have cuz you're almost there so I'm just letting my shoulders drop a little bit but I'm keeping my back flat what I'm not doing is this again if you're starting to see the floor bring those eyes up squeeze inner thighs there we go and relax so that's the first part of our move second one is your classic then over row I'm going to turn the side roll my shoulders back knees are soft flat back and bringing it here elbows come up dumbbells drop down here we go flat back squeeze elbows are in and you start to feel your back take one foot back just like that you're still going to get the motion all through those back muscles but you're getting a little more support so foot can be there or feet can be in we just want to make sure our back is flat really watch out for this guys you'll feel it in that lower back instantly if you're roundings roll those shoulders back almost feels like you're sticking your butt out don't worry about it you're not you're gonna flat back let's just come four three two a little bit longer rough neck that's a lot on your back all right guys breathe going to put them together okay so watch me toes out we'll start with just your plie give that back a little longer rest but then we're going to add the row at the buck it's really flat back really strong row ready here we go just your plie first get a feel for dropping them low and letting your shoulders drop forward just a tad and let's add your row right here power it up down row squeeze it up so you should really feel those inner thighs and glutes by getting low and then of course lots of back the important thing guys stand straight up in between all the way up so your back gets that brake squeeze second time through we'll just go right into this you won't separate them out unless you want to here we go five seconds just one more right here and relax right drop those dumbbells down one more thing for heart rate and strength together we're going to do a walkout pushup so let's turn to the side so flat back here we go hands down walk yourself out to that push-up position strong push-up finish your push up walk it back when you get here really make sure you have good stand up we won't have time for very many beginners if you need to always drop to those knees and walk it back totally fine you can go for it we'll be at different paces so beginners you can drop to the knees or even take it to a chair if you need to everybody else walk it out abs and cardio strong push up and walk it back think we got time for one more beginners you can always drop here I'd rather you have good form on that pushup whoops all right let's get that all done again starting with those knee raises right whoo arms are working hard on this one so one foot forward one foot back here we go bring it in me to dumbbell remember you can go whatever speed you want you can take it nice and slow hands can go high pull it in or keep them close totally up to you we want heart rate we want abs and we want arms so make sure that knee is coming up high look how high Jack's knee is coming up what I don't want you to do is just go here because we want that AB contraction so really bring it up here we go guys ten seconds to go strong arms strong abs strong heart three two and one tap it out whoo it really is crazy the more you do at high Villas abs right we don't think we think we have to be on the mat to get those crunches we can always get it standing all right here we go guys other side strong arms another tire bring it up abs in tight make sure guys no rounding in the back even if we're tired eyes up flat back here yeah whoo remember we're pushing into that front heel so as a little bonus legs are working to to remind myself I don't have to keep up with Jacqueline all the time she's really big really fit really strong but I can go slower you don't have to keep up with us or anybody else you're only working for yourself here we go guys we got five seconds right here for four three two Oh ours right huh breathe both those dumbbells you can do this almost done with this circuit two more things they were going to the mat that's fun right toes out plie and row here we go drop it down drop the chest row it up squeeze it up through those legs bring it up squeeze low remember folks on that flat back roll those shoulders back don't rush that motion squeeze in those shoulder blades waiting all through the back and arms squeeze on the glutes and hamstrings coming up and inner thighs lower you can get in those hips guys but better unless I said in the hits drop a low here don't worry so much about how far the back gets down get those legs whoo stand straight up in between we got just a couple more and relax tap it out we're already back to those walkout push-ups all right guys we didn't get very many right it goes fast lasting from here get water going to the mat ready here we go walk it out strong strong push up walk it out back and bring it here we go remember beginners drop to those knees strong push up come back up yeah you can reach at the top if you want and if you want to add a little I kind of cheated that push up jump at the top of my knot we're only got a couple more and then breathe and jump it up ha we got this jump one more here we go what my arms are so tired and relaxed alright guys you made it to the top portion grab a quick sip we're gonna come down on the mat with your dumbbells whoa almost there okay guys so we're down on our mat just make sure your dumbbells are so are somewhere close by where it gets in a second let's start just on your knees so I'm going to show you the optional your knees clack I'm going to show you the option on your toes so just your basic bird dog through yoga you know this you're going to extend your opposite arm opposite leg out and then bring it down and then switch side more right so you can relax it just a second so use the ABS use the back totally up to you you can stay with me you can stay with her second time through we'll give you something else fun to add to it so here we go guys bird dog opposite arm opposite leg so you're really lengthening so it's a stretch to and beginners feel free if you want to try it here and then drop it down you can always do one or the other alternating back and forth I know a lot of times the beginner is a little too easy the advanced might be a little too hard give yourself one or two it each that's a great way to progress yourself up to the advanced we got 15 seconds guys work in the back work in the core all the way through five four three two and relax stretch it back those excellent jackets really hard flip right over on your back guys so we're gonna go into a crunch we're gonna go one really tight crunch one really long crunch so alternating watch me everything comes in tight then extend it out long everything goes up long extend it out here we go join me tight and then extend long straight up and long so really fix you can even bring those elbows to the knees you get that super tight contraction and then very willing for the muscles on the way back and beginners you want to keep it really small so you're tight crunches here maybe have your long crunch a little bit higher you start feeling in your back keep it here so you can always go really tight tight crunch here and then small long crunch right in and bring it up there we go five seconds so just one more each way looking great oh you can be sit relax and breathe good job guys find those dumbbells mine are way back here let's get a little triceps how about it so we're flat on our back Peter down and we're gonna go here down for two by your ears and straight up here we go down for two straight up so making sure we're bending at the elbows right not moving through the shoulders then if you want guys to add a little bridge hip dip so we go down as we come up squeeze in those glutes down lift up big squeeze so hamstrings and glutes making sure we're going just this slow good form not if that feels like too much you can always just do the triceps or just do that hip bridge almost there we got five seconds time for one more and lift there we go guys drop those dumbbells down flip over on your side doesn't matter which way we're gonna come up into a side plank so we'll give you a couple of options if you can you can either stack your feet or cross them over bring it all the way up Jack I'll stay here beginners you need a little extra support just drop that knee down in this hand for anybody can be down or can be up whatever feels better for you you're feeling of pressure in that shoulder you can move that hand down and again guys beginners maybe when I do half and half so we're at the halfway point now if you want to go up all the way up where it feels like too much drop that knee you're just holding right long side plank whew you can do this beginners you need a quick break just drop it down then come right back to it we got five seconds here we go for four three two relax no I like it when we add something because it feels too long otherwise here we go swing your legs around other side guys so we're here cross or step lift it up and hold so remember if you need to beginners drop that knee and if you are feeling pressure in the shoulder make sure you're not here or here sometimes that's the culprit you want to be directly below here holding up whoo we're gonna do that we're almost halfway there right so again either one is fine and guys if you're holding the toplin and you feel like you want to drop don't drop drop that knee always have a low impact option here we go we got about 10 seconds keep breathing here we go lift those hips don't let those hips drop as we get tired four three two and one relax right pretty go through all that again guys and then we are done all right let's go to that birdman' birdman you're a dog that's like a good name for it so Jacqueline is doing she's doing a Superman bird dog I'm going to do the regular here we go our opposite arm opposite leg so if you want guys you want to feel really ambitious you're gonna add a push up in between so Jackie's gonna lift and then push it up and then lift and you can even get a little momentum out of that so as you go down come up as you go down come up you can kind of use that push up to get you stronger on that way up everybody else I know we already did all those push-ups but if you want the challenge this is your last time through and we only got ten seconds here we go guys and breathe for four three two relax stretch it back good job guys so close to being dine now this is a long set down on your back how big we go right in to that tight crunch and long crunch ready here we go bring it in extend it out everything up so this is your advance version Jacqueline was doing it last time you can make it a decent so instead of just your crunch you're coming all the way up lifting high quick she's stronger than me right now look at that all the way up everyone else don't worry you can keep that crunch and beginners remember you can even make that crunch smaller so you need to be here and take it up that's fine - you got this five seconds good four three two and one good job I know that visa is real hard good work so bring those feet in we're going to do that tricep extension we're gonna add the bridge right off the bat so let's start those dumbbells by your ears hips come up dumbbells come up here we go lift and down and really squeeze those glutes at the top do you want a little glute push lift those toes off the ground so you're really pushing into those heels squeeze and up you got this guy's strong abs - don't forget about your core as you come up everything's in nice type as we squeeze the hamstrings and the glutes and really tight for those tries we got 15 seconds push hard guys this is your last push cool for those arms and legs and then we're going to that side plank and breathe here we go last one and relax yeah could take it over on that side whoo all right so we're gonna come into that side plank one last time let's start holding and then we're gonna add a little hip dip if you want here we go so you're bringing it up holding here beginners that knee can come down if you need to and then we're going to lower and lift so really small you don't have to go super far down if you can that's great more range of motion on this the better beginners you can do the same thing with your knee down lift that hip you can have that hand up or up if you need it here totally fine down and oh here we go we got about 10 seconds remember beginners it's going to be on that knee as long as you're getting movement four three two and one could relax Mazen huh breathe swing those legs around other side here we go guys all right cross that top leg over lift it up and hold we're here hand me up taking you down knee can be down doesn't matter drop that hip down and up if it needs to be really small fine if you can get it all the way down that's great but you're trying to lift from that oblique not pushing from the hand or the elbow and brief knee can be down you could do the same motion from here breathe okay ten seconds work hard breathe lower lift I know there's longer those obliques three two and one stretch it out whew I got one left surprise for you oh I'm sorry just feel like since it's cardio and Streep it we need one last move it's gonna get it all in we're gonna get strength we're gonna get cardio and it's gonna get that interval up so guys we're not coming up high but bring your feet up here so we're here right start whoo yeah come on down we're gonna jump back and a little Burpee and then bring it up just to hear that's as far as you're going ready here we go take it back bring it in beginners I didn't forget about you you can walk it back walk it in back to here if we're not tired and up yet we're gonna add on I see a hinge but don't worry I promise is your last thing take it back bring it in take it back keep going you got it not yet four three two last one and then hold it in that plank position so take it back last thing guys you can do this down down up up switch your lead arm beginners you know this one you can take it to the knees I promise after this we're stretching sorry to sneak that one in but felt like we needed it up on the hands or on the knees push hard for and breathe three two yeah Jack's feeling it last one and Rosa hag stretch it back into that Child's Pose hah good job guys right last push for cardio and strength stretch it back so let your head drop all the way into that really reach those fingertips forward hips to the back so you're getting the full stretch through the spine focus on your breathing I swing those legs around in front oh now we're all tight through here do the best you can reach it up big breath in fold it over ha right our backs our hamstrings are cast from here guys you can use deep breaths every time you exhale you're going to get a little deeper make sure you let your head drop to so you're stretching out the neck and take those knees out just kind of let them drop to the side open it up breathe and then just kind of a regular cross whatever feels comfortable right on cross roll through the wrists and other side across reach over stretch those sides sides worked hard on those side planks and the windmills pull everything one big deep breath in out that was your strength and cardio hit workout great job everybody whoo

Channel: BodyFit By Amy

Views: 532,580

Rating: 4.9013157 out of 5

Keywords: cardio workout, workout, fitness, hiit, high intensity interval training, interval training, circuit training, weight loss, fat loss, workout for fat loss, workout for weight loss, calorie burning workout, strength training, exercise, workout video, aerobics, core workout, ab workout, toning workout, pilates

Id: FjARMJtOOjw

Length: 38min 19sec (2299 seconds)

Published: Sun Dec 27 2015