Let's CrusHIIT with Metabolic Meltdown! Strength and Conditioning workout! Burn up to 500+ Kcals

Name: Let's CrusHIIT with Metabolic Meltdown! Strength and Conditioning workout! Burn up to 500+ Kcals
Uploaded: 2025-09-08T06:34:38.235Z
Duration: 58 min 20 s
Channel: Git LIIT with Amy

Git LIIT with Amy

Sep 8, 2025

Needed: light & heavy weights and mat.

Git LIIT while working out at home. L.I.I.T. stands for Low-Impact Interval Training. I created this format to allow for high intensity workouts with low-impact movement. I also incorporate many other types of workouts on this channel. I also have a mantra within the L.I.I.T. acronym. Living a Life with Impact, Integrity, Intentionality and Tenacity! I bring creative ideas on how to make the most of your time at home - staying healthy in body, mind and spirit! check out my IG @gitliitwithamy FB https://www.facebook.com/gitliitwithamy and website at www.gitliitwithamy.com

DISCLAIMER:

Git LIIT with Amy and Amy Paul strongly recommends that you consult your physician before starting any exercise or workout program. You should be in good physical and mental condition and be able to participate in the exercises.

You should be aware and understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this workout, exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Git LIIT with Amy and Amy Paul from any and all claims or causes of action, known or unknown, arising out of Git LIIT with Amy and Amy Paul's negligence. I hope you enjoy these workouts. You can share my workouts with family and friends across all social channels.

Good morning guys, I have a special guest here, I have both Addi and Coach Ruth in my house, it's going to be fun. Good morning Aruna, Bella, yay. So, today is metabolic meltdown, if you haven't taken this class before, it's really fun. What it consists of is upper body, lower body, cardio, total, and ab moves. Five moves, and then we are following that with a cardio Tabata set, half of a cardio Tabata set. Yay, good morning Candice, Nandi, yay, good to have you guys. Hi Lisa, good morning. Excited and nervous Renee, that's okay. It's going to be fun, listen to your bodies, let's get started. Let's go. I'm feeling it. Good, keep it up. Yeah, reverse lunge it, with a twist. Good morning Priya, good to have you guys. Let's get those arms involved, twist, twist. Back side, nice and warm. Keep going. Good morning Amy, yay. Take it nice and wide, side to side. Good, we have inchworms out to a push up, let's go. All the way out, knees and toes, push up, and bring it back. Do I still owe you for my push ups Renee? Oh yeah, well here they are, one, two, three, four, and five. Keep going you guys. Alright, with this one right here, bring it down, stay down, and bring one foot up, open up. Opposite knee down, inside that way. Good, switch sides. Excellent, mountain climbers. Good, in and up, walk those hands back to your feet, do not stand up quite yet. Bend and straighten. Good, slowly roll it up, roll out those shoulders. Good, make it bigger. Other way, I said cheetah, good morning chill, good morning. Open and close. And tuck it out. Alright, you guys ready for some more dynamic work? Ready or not, here we come. Good. High knees. Please know that anything we're doing jump wise, you can always take a different option, okay? Good. Squat jumps. I told you she could use the hallway. We got three people in here working out. Ski jumps. Good, jack it out. Are you warm yet? Lateral shuffle, last one. I like it, coordination. Three, two, one. Good job, you guys, okay. Nice and warm now, right? So, like I said, what you can expect are five exercises for your strength work, with a cardio sandwiched in between, and then a Tabata cardio. Today, what you need, loop band and weights and a mat. This right here is going to be for your cardio. Oh yeah, just what you wanted to hear. What? Good morning Maritza, see you later. Okay, so, to begin, we have L raises, okay? So, pick the right weights for you. I'm going light. Full extension of those arms if you can. Sip of water. There you go. Okay, we got just, right here, drop, drop, okay? Other way. Drop, drop, that's the move. You got a minute on the clock. Ready, feeling good. Let's go. Up, drop, drop. Either way. You okay? We're sharing weights today. Good job. You need to defend those arms. I get it, right out the gate, we're going for it. I see you. It's a new day. Good job, you guys. That's right, meltdown party happening here. That's right. Three, two, and one. Good job, you guys. Okay, we have a high-low, meaning one arm up, one arm down. Okay, the arm that's down, that is the one that's moving. If you need to, wrap the weight. This is our low body move. Okay? If you need to, like I said, wrap the weight. Right here, forward and back. I will tell you when to switch sides. You ready? Go. Opposite to that arm overhead is the one that's moving. Reset center. Remember, if you have any issues, just keep reverse lunging. One leg only. Wrap it if you need to. Good. Almost there. What's up, Fiona? I see. Good morning. Three, two, one, switch sides. Let's go. Good, good, good. All over. Three, two, one. Ladies over here are killing it. All right, we got weighted cardio. It's your one cardio move in this set. You have skier swings. Okay? Pick the right weights. I'm giving those as an option. Ready, set, go. It's a minute, so you might want those. Let's go. Okay, I see how it is. Come on. Cross-country skiing at its finest. Right here, no snow. Good job, you guys. Keep going. Turn this up. Good job, good job. Three, two, one. Step those legs down. Oh, never mind. I ran it wrong. Right here. Child's King push-up. Ready, roll. Yep. Child's Pose. Ready, roll. Push-up. Okay, three, two, one. Ready, let's go. And if you have issues, just do a nice push-up. Right here will work. All the way down to your elbows. Also, you can be down on your knees. Three, two, one. Yay, thank goodness there's room. Woo. Okay, real quick. One weight. You guys need a mat, huh? There's another mat in the garage too. Right here. One hand, switch to that leg. Okay, out and in. Yeah. Y'all ready? Let's go. Push into that leg with that weight. Come on. Get your shoulder blade off the mat if you can. Good, add it on to the side. Take it up. As you extend out, cross that elbow over. Woo. Good job, you guys. Three, two, one. Switch sides. Woo. Anything outside. Turn out just right here. Focus on getting that shoulder blade off the mat. Push it into that leg with the weight. Oh, and bring it in. Woo. Awesome, you guys. Ready? Add it on. Take that elbow to your knee. Your core should make just a blaze on fire. Woo. Almost there. Three, two, and one. That was terrible. You guys okay? Alright. We got cardio, Tabata coming in. Prepare yourself mentally. Yes. Woohoo. Alright. I love it. Okay, so I'll pull up the Tabata timer. Alright, you guys. We have four moves. We're only doing half Tabatas. So 20 seconds on 10 second rest. We're going to use that 10 seconds to explain the next one, but everything is standard. Okay? It's always optional, but you know. So we're taking it around the ankle. Jack. Front punch. Aw, yeah. Three, two, one. My knees around the feet. You don't have to go for speed. You do you. Three, two, one. Let's go. This works too. Your booty's going to be talking. Yeah. Three, two, one. Back around the ankles. Jack, throw. Okay? Let's go. I just hear an elephant. Did you hear that? That was crazy. Can you say goodbye to your backside? Three, two, one. Foot kicks. Right here. Ready? Let's go. Three, two, one. Ah, heartbreak. Good job, you guys. That was terrible. Your butt's nice and warm now. Amy said if this is what you do to guests, I'm never coming to stay with you. It's not that bad. She said it's not that bad. Alright. Okay, we have an Arnold press lower to a T. Boom, boom, boom. Don't pick the right weight. Oh, yeah, baby. That's right. I know. Do you want these? It's an Arnold press to T. Ready? Looks like this. Let's go. Some make you want to dance. How you doing? That's good, Nadia. Come on. Let's go. Good job, you guys. Three, two, one. Alright. We have rack squats coming. Alright. Back position. 360 squats. I need you low. Once you're in 360, go the other way. Get bulky. Let's go. If you're going to do it, go for it. This is dancing. Make sure that your knees and toes face the same way every time. It's like a cardio move. Good, good, good. Three, two, one. Your cardio move is weighted. Drop off the weight and come back. Pick it up. Let's go. This is a long ass interval. Who came up with this? Three, two, one. Good job, you guys. Moving on. Total body move. Oh, boy. Wide stance. Down, up. Okay? I'll tell you when to switch sides. Ready? Let's go. Total body move right here. Good job, good job. Good. Three, two, one. Switch sides. Oh, yeah. Good job, you guys. Three, two, one. Good. If you need to, put down your elbows. Right here. If you need to, drop your knees. Ready, set, let's go. Good job, you guys. Come on. You got it. You got it. Let's go. Knees looking good. Good job. Elbow raise. Come on. I don't know what happened to my makeup towel. It disappeared. I can't find it anywhere. Come on, 15. Good job. Three, two, one. Swim. I love it. All right, you guys. Tabata number two is coming. And it's banded. Around the ankles first. How y'all doing? First move of tabata in the fly today. Oh, no. Never mind. Not around the ankles. Now the quads. There we go. What did I write? I was tired. I can't even read my own writing. You know you're tired when. All right, so I'll leave right here. For four. No, for three. And let's jump. If you've never done this before, I'm going back to chicken wing. Here we go. Tabata, let's go. Three, two, one. Oh, yeah. Around the ankles. In and out. Stay low. Let's go. If you do not want to jump it, walk it. Three, two, one. Woo. Next one. Yes. You ready? Chicken, don't break it. Three, two, one. Let's go. Remember, we don't have to jump. Three, two, one. Shuffle back. Woo. Three, two, one. Good job, you guys. You can get rid of that band. Grab some water. Lots of water this morning. How you doing? Are you still there? Nobody's commenting. I hope you're still there. Yeah, she's not commenting. She's not even here to comment. No comment. Either way. Okay. Set number three. As a reminder, cardio move, total body move, and abs. This one's coming. Still alive, Nadia. I love it. Okay. Y'all ready? Curl to 90. Curl, open, close. Good luck, ladies. Y'all ready? Like this. Curl. Yes. Let's go. Curl, open, close. Arms are tight by the sides for that curl. Good. Don't lock out your knees. You are here. Just catching your breath. I love it. Renee, for you. Lisa's here, too. She can't breathe. Good. Let's go. Three, two, one. O-M-G. Next move. We have goblet to pop squat. One heavy weight. I'm going with 20. Nice, wide sumo. Nice and low. Pop squat. Down. Pop it up. You can probably do two kettlebells and then one heavy. Ready? That works, too. Yeah. Let's go. Good job. Can I get the rope? In the schoolyard. 20 seconds. Come on. I can move with this. Come on. Squeeze those glutes. Okay. Three, two, one. Good job, you guys. Weighted cardio today. All right. One weight. We're talking lighter, okay? Arms are out. High knees. Butt kicks. You got 4x4, 6x6, or 8x8. You choose. It is a minute. Ready? Let's go. Remember, you don't have to jump this. You can walk it. 4x4, 6x6, 8x8. Whatever you want. Keep going. I know, right? Okay. 15. Three, two, one. Catch your breath after that one. Good and safe. Okay. We have army crawls. Yeah. I would roll out from that again. Yeah. This is going to be too much on the elbows. Or let's do this. I will sacrifice one of my army crawls. What I'm looking for is this. Your legs are dragging. They're not moving very much. Forward and back. Drag as much as you can. Okay? You ready? Let's go. Roots and toes. She's not ready. Better when you have players, but I freak you guys out too much. You can drag your body. Come on. Yes. This is terrible. Three, two, and one. Okay. Thank you. Good stick. Good standing. Last move in the set. Abs. Give me on the back side. With the loop band. Yay. Around the feet. Okay. With the band. Yes. Ready, set, let's go. Nice set. Add it back to you. High school season is over. Senior night last night. It was amazing. Three, two, one. What the heck? That band is still around your ankles. I think this song is going to work. I'm going to find something a little faster. Okay. Double in and out hops. Yes. Double, double. Double, double. You ready? That is our Tabata. First Tabata. Have you caught your breath yet? It's time to go again. Woo. Let's go. Stay low. Remember, you do not have to jump it. You do you. I'm marking the time. Three, two, one. Good job. Next one. Woo. Ready? Three, two, one. Come on, booty. Three, two, one. Oh, boy. One rotation. That's not going to work. You have to go up onto the quads. Ready? I thought it might work, but it's not. On the quads, guys. Let's go. One chest, rotate. If you need to, right here. Take your time with it. Woo. Three, two, one. Jack surfers are next. Pull the knees back out. Let's go. Come on. Let's go. You don't want to jump. Just make sure that those knees and toes go the same way. Since these guys didn't start, we're going extra long. Come on. Woo. Three, two, one. Grab some water. Wow. Aruna. Felt like I was in one of those badass Commando movies, but realized in an instant that acting is not my thing. You're hilarious. Okay. Besides not acting. Okay. Final set. This is it, guys. Home stretch. Upper move. Deep swimmer. Front drop. Yes, I'll just show you. My brain's not working. Not connecting my words to my actual body. Yes, pull it in. Deep swimmer press. Drop, pull it in. Good? Yes? Super exciting. I know you're excited about this one. Pick the right weights. I may go down really fast to those high fenders. Let's go. Deep swimmer. Woo. Right here. If you want, I'm going to go down quick. I can get you in front of me. Yes. Take them. I'm good. I've been teaching surya yesterday. I'm good. Yeah, baby. Three, two, one. Let's quickly take and circle our neck. That one was good along the shoulder and the neck, right? Side to side. Oh, my gosh. Next one, kettlebell swings. I just got the kettlebells. You can use both. I'm going to go with my heavy. Right here. This is about your hips. This is not about your quads. Boom, boom. Yes? Ready? Let's go. It's like you're hiking a football. To start, no higher than those shoulders. Weight. Yeah. You're looking good over here. Good job. Keep going. Oh, yeah. This one gets your heart rate up. You got it, you guys. Fifteen. Three, two, one. Seriously, you over your other leg. Rocket ship jumps. Your arms stay out of this one. Weighted cardio. Yes? Don't want to jump on your toes. Ready, set, go. Get it, get it, get it. There it is. I finally found the hair on my face. All the joy is coming from here. This one's only 45, big dude. Come on. Arms stay out of it the minute you start shrugging your shoulders. Stop. Don't stop moving, of course. Three, two, one. That was terrible. Okay. We're low plank position. So, yeah. Ski, ski, double, double. It's a two-by-two, okay? It's not full plank, but if you need a full plank, take it. Maybe down here for wrist issues. Ski, ski, ski, ski, ski, ski, ski. Oh, my gosh. It's supposed to be two-by-two. If you need to go four-by-four, it works. Ready, let's go. Get that foot all the way up to the hand. Oh, I like it. I like what I'm hearing. Good job, you guys. Good job. Come on, 15 seconds. Three, two, one. What was I thinking? Okay. One light weight. Work it out. I'm going to go actually medium. Switch sides. If you need to, bend your knees. Ready, set, let's go. If you need to, hand behind your head for extra support. Try and keep your low back on the floor. If you don't, grab your knee and bend up. Three, two, one. Switch arms. Let's go. Come on, you guys. Three, two, one. Good job. Okay. So, we're going to save them for the last one. I'm going to pull a set of two guys to finish, okay? So, I'm going to pull one from each of the four that we did before. Good? Or has it been three? One, two, three. It's been three, so I'll put two from one. Grab your band. I'm going to pick a good song, too. Let's see. Is this a good one? I think it's this one. Okay, grab it. Round the ankles, guys. Twist jacks. Yeah, or actually, sorry. Jack punches. You ready? Come on. This is it. Let's go. You did not have to jump to make it count. If you want more, you can be right here, too. Three, two, one. Twist jacks next. Okay. You ready? Three, two, one. Let's go. Three, two, one. Okay, double hops. In and out. You ready? Three, two, one. Let's go. Good job. Three, two, one. Ready? Three, two, one. Let's go. Oh, yeah. Three, two, one. Okay. Air jacks next. Make it big. Let's go. You don't want to. They're trying to figure out what to do. Yeah, we have to start again. I'm not over here. For posterity's sake. Good job. Three, two, one. Good job, you guys. Okay. We got in and out. No double. No bands. Okay. Squat jacks. Ready? Keep going. Yeah. Two, one. Get that floor. Low plank jacks. You don't want to jump. March it out. Out and in. Three, two, one. Let's go. Good job. Three, two, one. Woo. Stay down. Stay down. Ready? Last one. Just for you, Amy and her. Let's go. This is it. This is it. Push, push, push. Come on. Woo. This is it. Home stretch. Three, two, one. Good job. We're going to stretch. I rarely finish with cardio, but it seemed like that kind of day. You did a great job, you guys. Woo. Let's cool it down. All right. Quad stretch. It goes faster in person. It goes faster in person? Yeah. You have to relax a bit. Just feel it. Yeah. Heel down. Lean forward. Good. Lift out that heel. Lean back. Arms back like this. Tight, tight, tight. Look over that shoulder. Twist. Swing it forward. Chest in, toes up. Woo. Awesome. Switch sides. Up, quad stretch. Yay, Lori. I'm glad you came to a live. You guys are hilarious. Woo. Pick that back heel up. Lean back. Arms on that back leg up. Good. Take it to the side. Look over that shoulder. Good. Swing that leg forward. Lean into it. Chest down. Toes up. Good job, you guys. Woo. Stand nice and tall. Arm across the chest. Shoulder down. Good job. Other side. Good. Get your triceps. Oh, sore triceps. Oh, snap, crack, and pop. Woo. Thank you guys so much for being here. Amazing work today. Good. Okay. Oh, so good. Today's thought of the day. The best thing to hold onto in life is each other. Right? That's all we have right now, right? Each other. Thank you so much for being here. You are amazing. Have a great rest of your Thursday. Please come back for Lit Cardio Only tomorrow 6.30 a.m. You guys are freaking fantastic. Yes, and this is the class that I have on Patreon. I sampled it out so you guys could get a taste of it. Come join the class. It's once a week that I'm on this Patreon kick. Thank you so much. Bye.