30 Minute HIIT Cardio Countdown Workout | WORK - Day 17
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- Опубликовано: 30 сен 2024
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Grab a light and medium dumbbell OR do this one bodyweight! Welcome to your cardio workout of WORK week 4! I am so proud of you for starting this month's program! Tag me on TikTok, Instagram, Facebook, and Twitter in your sweaty selfies!
Today's workout consists of 60, 40, and 20 seconds of work per exercise for each of ur giant set rounds. We have 10 exercises and you will complete all 10 for 60 seconds in round one, 40 seconds in round 2, and 20 seconds in round 3. Grab your jump rope if you want to do a 2 minute cardio warm up with me or you can simply do high knees, marching, or jumping jacks!
The exercises:
1. DB hop over (20)
2. Db alt snatch and burpee (20)
3. Db toe touches (20)
4. Press jack (10)
5. Lateral slide and punch to the side (10)
6. Mat agility (BW)
7. Standing mountain climbers (BW)
8. Knee drive to dumbbell across body (10)
9. Lateral agility (10)
10. Sumo squat and 180 squat jump (10 & 20)
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In this workout you are training with Sydney Cummings, owner of Royal Change and NASM Certified Personal Trainer, Fitness Nutrition Specialist, Women’s Fitness Specialist, and Stretching and Flexibility Coach. I am a fitness trainer in Charlotte, North Carolina and was a Division 1 athlete at West Virginia University where I was a national qualifying high jumper. I use my knowledge from my NASM certifications, bachelor’s degree, nursing school experience, and my elite athletic background to lead you through workouts designed to make you a stronger, more balanced athlete. My goal is to get you closer to your goals with each workout!
LEGAL DISCLAIMER: All information provided by Royal Change and/or Sydney Cummings is furnished strictly for educational and entertainment purposes only. Royal Change and/or Sydney Cummings is not engaged in rendering medical or professional services. No information is to be taken as medical or other health advice pertaining to any individual's specific health or medical condition. Please consult your healthcare professional before participating in or acting on any recommendation found in content provided by Royal Change and/or Sydney Cummings. You agree that use of the information contained in any content provided by Royal Change and/or Sydney Cummings is at your own risk. Royal Change and/or Sydney Cummings is not responsible or liable for any injury sustained as a result of using the content in this video or any other video provided by Royal Change and/or Sydney Cummings.
I did that!!! Crushed! Feeling so good this morning. I’ve dedicated myself to 5:30 am workouts and I have crushed it this month with your calendar and meeting my commitment! I’ve been working out with you since August 2022, 20 lbs down, and this is my first time sticking to a your monthly calendar. I will continue! Thank you!
I am so proud of you. Shows your determination, resilience and positive attitude. You are definitely are a terrific role model.
Yeah for you! That's awesome! I get up and do Sydney at 5:30 am 5 days a week! It's a great feeling to start your day with! Good job!
Hi I love your all workouts been using them for years. Could you please make a video of slow weighted workout for women who suffer PCOS thanks a lot I hope you will notice my comment.
Amazing work 😍
YES!!!!!!!!!!
I just CRUSHED this one...I'm dripping sweat. Thank you Sydney for changing our lives. Much love from Africa ❤️❤️❤️
yea South Africa!!
heads up, there isn’t a stretching warm up in the beginning (it’s jump rope) so if you’re feeling a little tight, do a separate warm up before getting into the workout
edit: i loved this workout! my stamina has improved. i felt so powerful today
Crushed! I love cardio, especially 30 min cardio. This was a toughie though, but funnily enough, I thought the 60 second exercises were the easiest. Really pushed myself in those 20 second intervals, and the sweat is pouring off me. And I burnt just under 300 calories, which is ok for 30 mins. 100 calories every 10 mins, plus I did the whole workout without any weights. Good job everyone! 😁😁
This was definitely the most challenging cardio we have done this whole journey
I definitely agree!!! I’m glad yours was one of the first comments I read!!! I’m thinking wow what is wrong with me!!! I finished and am proud!!!
The energy was amazing I loved the way I spoke to myself to finish the workout- “you got this, you can do hard things, you signed up you can finish” thank you for giving that positivity for the day ❤
This is my favorite cardio workout on RUclips. I just finished it, I’m covered in sweat, and totally winded, but I’m not in any pain and the workout flew by. Nice job to all involved!
It was tough getting out of bed today, but SO glad I did!! Proud of myself for prioritizing me!
Loved loved loved this workout!!!!!! ❤️
The format was awesome!! Thanks Sydney 💪
When you want to go for a solid run but can't because of weather, safety, sleeping babies... whatever, THIS is your workout! Another Sydney workout in the Favorites folder!
I was debating what workout to do today and this sold me. Thanks!
I wish I could’ve made it all the way through. I have flat feet and plantar fasciitis so my knees are very bad. I pushed through as long as I could, but this one I had to tap out after about 15 minutes. I love you Sydney, i love your workouts. Unfortunately this is the first one I’ve had to cut short so far (4 weeks strong). I’ll be going on a 2 mile walk around my neighborhood instead. Can’t wait for tomorrows workout!
This was my favorite cardio workout you’ve done, please do more this style!
Yaaaassss!! I so agree!!
For sure one of my favorite cardio workout of all time. I am drenched. Thank you so so so much Sydney !!!
That was SO MUCH FUN!! I have been that person to hate cardio, but thanks to Sydney I am loving it! 🎉
Same!!!
Agreed never my favorite but always feels good after doing it 🙌🏼🙌🏼
Excellent workout! I love cardio
That was a lot more sweaty than I Thought it would be!!! 😅😅😅😅😅
So i haven’t been commenting but i finished the effort phase and doing the work phase lol workouts are amazing always out of breath! Im currently 3 months post partum and have definitely seen some good changed on my body and mental health. I am a little more toned on my lower body and im loving it! Today i DID NOT WANT TO SHOW UP! But I DID! And i was out of breath with just the warm up lol but i pushed through it and CRUSHED IT! Thank you Sydney for everything literally my biggest motivation! ❤
Crushed it!!! What an AMAZING format, Sydney! I'm dripping in sweat LOL. Thanks so much for always being creative with the workouts 🤩
Oh my lord! That was sick. I burnt some serious calories and am sweaty Betty. Yes! I loved it. Today I’m focused on controlling what I can and not worrying about the external factors out of my control. Thank you Sydney ❤❤❤
I am 14 months post-op open heart surgery/ aortic valve replacement. I had some good news today - last year this time my echocardiogram had sub-optimal results but now I'm at normal efficiency. I spent the last year building up my stamina (running, Sydney!, lots of yoga) - exercise makes all the difference. For heart health watch your salt and alcohol intake too. I 🧡🧡🧡 this workout. I took a few breaks in this workout but exercise has never felt so good. Motion is lotion!
Wow that was hard I feel like my heart is about to pop out through my mouth 😂😂😂 that press jack was challenging for me I loved this workout glad is was just 30min otherwise I'd be dead hehehe I crushed it I'll a 10min glutes cause why not 🤷♀️😘
I LOVED THIS ONE! The 60, 40, 20 with short rest periods kept my heart rate up and my energy high! Thank you Sydney!
Whoa whoa whoa do I actually like cardio now?! This layout is everything, more like this please!!!! You're the best, Syd 🖤
Oh my goodness! I crushed it! But I’m beat!!! Thank you for encouraging me every day! 💪🏻❤😊
Wowsers, now that's cardio. Was not in right mind frame for that, but soon disappeared. Thank you for this boost
What a great start to my day! Sweaty but feeling good!! Thanks, Sydney!
I did that !! CRUSHED IT even after I finished an 8 mile walk today Im dripping sweat loved this workout get the heart rate up thanks for always keeping us moving have a nice day
I was a day behind because I took off on a holiday we had Monday so I combo’ed this with yesterday’s 30 min arms and they worked well together. Feeling good! Thank you team!❤
Whew!! I'm a hot,sweaty mess!! Day 17 has been crushed!! Thank you for another great workout!! 😊🖐🏾
Such a fun way to do a cardio workout! Very challenging but the variety of exercises and the format was really great. This is one I will come back to especially when travelling.
Wasn't sure how I felt about this one going in, but wow so glad I stuck through it! Excellent 30 minute sweat! Crushed it!!
Crushed it! Loved this style, really surprised myself with how hard I could work in those shorter intervals. Felt myself getting better and stronger each time we went back to the start.
PLEASE tell me we'll have more snatches next month! I LOVE snatches!!! They make me feel so powerful!
I really liked this format. Enough variety so you didn’t feel like you were repeating so much.
Crushed this💪🏻love improving my cardio and stamina at the mo. Thanks sydney ❤
Heck yes, Sydney that was so darn fierce and firer burning 🔥 firer 🔥🔥🥵 you push us right out of that comfort zone and took us to a place of no return. I loved this keep it coming. Thank you 🙏
I crushed it 🙌🏼 that 60 second round was tough but that made the shorter rounds that much sweeter & faster! Great spicy pace to kick off my day 🙌🏼
Showed up and Crushed it! Who knew that you could up such a sweat in a short period of time! Loved it!
Thank you Sydney 😅
I'm a little behind....but this was one of my favorite cardio workouts! I love love love the format!
Tough one but loved the format! I feel incredible ... and sweaty. LOL
That was a tough workout!
Work-Day 17 LET'S GO!!!
Thanx for creating a inspiring journey Sydney and taking us along with you for the ride
Crushed it! Almost just skipped it since cardio is my least favorite to do but so glad I did because it was a good one! Have a great day everyone! ❤
My, My, My!!!! Still catching my breath 😅. 30 min. 🔥🔥🔥🔥🔥🔥🔥
OMG absolutely loved it. I needed this this morning...I feel energized for the rest of the day.
I really don’t like cardio but it’s way better when there’s different styles and the ability to do it a little slower with weights. Thanks for always making it a fun workout!
Might be ur best cardio yet!!!🥵
Thank you Lord Jesus for another day and providing for my family. Thank you Sydney and Dustin for these free workouts. I crushed today workout. I did have to pause because I wanted more time to do my streches. I did not do last night streches.
I crushed it! Thanks Sydney and Dustin 🥵 💪 😘 ❤️
I was NOT in the mood today but this one had me going all in after only a few minutes. I loooooove you, Sydney 🎉❤
Sheesh! I did crush it, but I am forever humbled! Thanks Sydney and Dustin!
When you said “light on your feet” I yelled “I am a giselle!” lol brain doesn’t work after that one lol
I just crushed this and it was just what I needed after yesterday's Mardi Gras fun! Perfect sweat session and loved the different times of the rounds.
This one will be a favorite go back to cardio w/o for me. Thanks Sydney!
I feel like my heart is brand new thanks to this workout. We worked hard, it was good physically and mentally. What a challenge. Thank you Houdyshell family !
My favorite cardio day ever. The first 2 sets had me so energized that I was able to go all out on the last set. That was fun!
Sometimes I feel like I have no strength left in my legs but then I suddenly feel the urge of doing better, increasing my speed a lit bit and finally crushing the workout 😊 .
Wow wow wow I crushed it!!!! Sweat factor is off the charts! Thanks Sydney for impacting my life in such a positive way!!!!
Such a fun workout! Love the amount of cardio in this whole Work plan.
Crushed it ❤ adding this to may favs for sure . Great quick sweaty session
Loved this one! Great way to begin the week after a long weekend. Thanks Sydney!
One of my favorite cardio workouts ever!! That one flew by and my heart rate is up. Thank you Sydney, for everything you do!
I crushed it! I loved this one! Loved the format and the exercises! Thank you!
I love when cardio gets in the mix. One of my favorites, for sure. ❤️
That was fun , I generally hate cardio but this was fun. I haven't missed a work out starting week 8 so pumped. Sydney you keep me motivated, as well as all of you here. We are all amazing!!!!
I’ve been working out with Sydney for 2 years and this is my favorite workout she’s ever done!!! Loved it and crushed it!!
I love the different formats!
I've got two words for you, Sydney: CRUSHED IT!!!! It was very intense, but totally worth it!!!! Thanks, Sydney, for another workout and for being the best trainer in the world!!!! 👍🏻👍🏻👍🏻🏋🏻♂️🏋🏻♂️🏋🏻♂️😅😅😅💪🏼💪🏼💪🏼😀😀😀❤️❤️❤️
I love these 30 minutes or workouts, makes me look forward to it! Thank you Sydney for how you keep us working to our best potential!
Wasn’t feeling 100% today but still showed up and did my best! Worked up a sweat and feeling better then when I started thank you Sydney!
Just what I needed! Been traveling for work and fighting a cold the last two weeks. But still showed up as much as possible. This workout felt good!
Favolosooo...amo il cardio,questo è stato bellissimo,un pieno di energia,grazie Sydney,grazie a Fusti e al tuo team!!!Fantastico!!!
I loved this! Heart rate was definitely up - went by fast!
I feel so good and so strong after crushing this one ❤ way to go y'all !!
CRUSHED IT! I love how you keep reminding us that working out doesn't have to be unconfortable in order to make it effective
This was the perfect comeback after missing most of this week! Remembering that I’m only 2 workouts behind & that daily movement & habits are MUCH more important than stressing over 2 workouts.
The second part of this flew by, I can’t believe how fast this month has gone, I have loved it all 😅❤
Been working out with Sydney for almost 2 years... I think this is my favorite pure cardio workout EVER!
Loved this format. I like the longer then ending at shorter times.
I never gave up, I didn't slow down for a second. I turned it up every chance I got. Thank you Sydney, I'm building my discipline up, little by little. I always show up for me! ᕙ(⇀‸↼‶)ᕗ
So tired when I started but feel great and ready to take on the day after! Thanks Sydney 💪
Sneaky with that ending Syd 😂😂❤
Just a huge thank you!! This is such a gift :) you rock!
Crushed it and am dripping!! Felt amazing 💪
LOVE the countdown format. We should do it more often!
I crashed it 💪🏻
So good. Dripping with sweat. Have a great day everyone! 😊
Very refreshing workout! Loved it!
Great workout Sydney and good job everyone!!! We did it!🎉
Love Cardio!!!! Thank you so much for always changing it up and providing great quality workouts for us Sydney!!!
Such a good workout!! Had so much fun doing it !! ❤
Awesome HIIT Cardio! Sweat was everywhere and it felt so good. Get this one done!
Awesome format! Love the "no repeat", but yet it's a repeat! So great. Thank you! Great sweat!
Crushed it! I loved todays workout 👏Thank you so much Sydney 🙏
I was feeling low energy and just felt like laying around and watching RUclips videos until I clicked on this video. I’m excited to crush this one. Your positive energy motivates me to get up and exercise. It has made a huge impact on my mental health, and my body.
Cardio Party-io!!! 🎉🎉😂
Wowza crushed it. What a great cardio today. 😅
WQOW, my full body is full awake!!!! Thank you Amazing Sydney, I am ready to start my day. YOU'RE SI'MPLY THE BEST better than anyone I know ... Smile and have a great day everyone XOXOXO
It was tough barely made it goodnight
This was a great workout 🏋️♀️