30 Minute Cardio Speed and Agility Workout 🔥Burn 400 Calories! 🔥Sydney Cummings

Video Transcript

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what’s up guys it’s Sydney and this is your 30 minute cardio speed and agility workout no equipment needed so let’s get started what’s up guys so excited that you’re here with me today we are ready to rock this 30 minute cardio speed and agility workout today you don’t need any equipment so just make sure you have some room on your mat or in your area where you’re working out to move side to side front to back a little bit up and down as well gonna be moving in all different directions that’s where the agility part comes in we’re gonna be moving quick with high-intensity pay so thumbs up if you’re ready alright make sure you have some water and a sweat towel as well we’ve got a quick total body warm-up and we’re gonna jump right in Tabata style today 20 seconds of work 10 seconds rest big deep breath you guys ready alright hands on your hips let’s start with single leg butt kicks three two one here we go heel to the glute give me a little pop in there just a little hop let me get our calves activated as well yeah let’s speed this up here we go what here are times here [Music] good job alright let’s stop here backwards arm circles we will be moving the arms today with every movement that you do I want your upper body involved as well okay so make sure you’re ready to work the whole body in this cardio workout and so it’s directions good job so 20 seconds to work 10 seconds rest all day today cross your body we need you to bring the intensity as well okay I’m gonna be here working as hard as I can I expect the same out of you today all right come on back let’s go hamstring high kicks get the back of your leg stretched out pull your toe back towards your face as you kick it high [Music] oh one more good big wide stance side to side get a little inner thigh stretch here [Music] all right calf stretches so place your hands down side to side here as well okay pushing your knee over your toes [Music] all right very first move we’re gonna go two steps in two steps out okay so out out in in as fast as you can okay in out in out – one let’s go in and out if you’re modifying step out tap tap tap okay 20 seconds of work this is quick today ten nine good three two one now stay tapping we’ve got four rounds of that so two minutes total okay all right here we go round number two two one let’s go out and in from the side out in out in it it’s just as fast as you can go should start to feel your calves burning a little bit [Music] three two one all right step it out again two down two to go green good three two one get ready let’s go [Music] ten seconds good keep it working we’re warming all the legs up three two one rest you got one more round guys one more time through and then we’re switching the moves up stay ready to watch the demo for the next move last round here let’s go in and out in and out out there you go [Music] by the way I will preface this workout it’s ok if you mess up okay just keep your olan three two one wrist ten seconds your next move is a ski hop coming over over tuck that leg inside float it up and shoot right over ready let’s go twenty seconds [Music] if you’re modifying step-step okay keep that intensity going [Music] okay so we’re working the lateral here to one rest notes March it out in between okay legs are going up and down for your rest side to side for that work ready round two let’s go notice I’m working my arms as well the quicker you’re gonna get side to side so better [Music] there you go three two one March it out there you got keeping the heart rate up only thirty minutes so we’re going all in round number three two one let’s go [Music] good are you breathing good 4 3 2 1 rest March it out one more round and then we’re gonna hop down on the floor for a little bit three two one let’s go last round eight seven four three two one all right place your hands down on the floor we’re starting in a plank you’re hopping up one foot back other foot back okay single leg hops let’s go from the other leg you can bring it up in a butt kick or you can leave it down on the ground okay I’m going up in a butt kick and a rest good okay ten seconds round number two are you ready two one let’s go [Music] are you giving me your full intensity right now let’s go seven six rest good two down two to go great job Reed there you go – one round three let’s get it there’s a little pike as you pop that single leg up here and back down come on five rest good okay one more time and then we’re coming back up standing okay here we go two one let’s rock move quickly come on up back four three two and one rest 10 seconds rest your next move lateral high knees okay just moving up side to side okay ready let’s go work the arms as well even over-exaggerated your arms good three two one wrist okay stay moving however you would like now number two are you ready two one let’s go remember knees are up in front so from the side I’m here not here okay bring him out front [Music] eight seven good job four three two one rest March it out two down two to go big deep breath I’ll start down here this time two one let’s go [Music] work it work it work it ten seconds [Music] breathe three two one rest one more time through breathe as you work okay last round two one let’s get [Music] it’s out front get your knees up ten nine four three two one next move is a snowboard hop okay so you’re standing sideways like you’re on a snowboard coming middle snowboard middle so that word ready let’s go so if you need to modify step up back up back okay just going side to side once you get those tips all the way turned over to one rest let’s do a little light jog here in between three to one round to go out and out in all the way turned over so you’re not just here okay here here middle here to one rest okay little jog round number three are you ready you’re ready we’re in it together come on two one let’s get it hips will go all the way over all the way over keep it hopping [Music] that’s it four three two one jog it out one more time through then brand new move that’s it we’re moving right along are you ready – one last round of snowboard let’s go beautiful Oh keep it up ten nine quick quick quick with those feet five four three two one 10 seconds rest your next one we’ve got four baby hops and a forward hop okay one two three four forward jog it back okay ready let’s go four three two one forward jog back four three two one forward one more time four three two one rest okay March it out so for baby hops land soft and then back pedal back okay one down round two here we go two one let’s go four three two one forward jog back on that fourth one be ready to go one two three four go jog back one more three two one rest two down good work I’m with you I’m right here with you round number three ready two one let’s go one two three four forward jog back that’s it one two three four go jog back come on four three two one rest one more time – are you ready big deep breath that’s it we got it we’re in it together let’s go three two one last round here we go four three two one go John Mack [Music] keep it up we’re almost there four three two one rest all right give me that left leg out front back leg is back we’re gonna go track runners start drive start drive ready let’s go you’re staying front leg stays right here work the arms like crazy go go that’s it quick back foot touch drive touch drive three two one switch legs okay front leg stays here back leg is quick it’s fast okay you’re touching here we go two one let’s go touch drive touch drive touch drive that’s it five four come on three two one all right switch legs here we go arms are just like you’re running opposites to one let’s go this is about your takeoff all right speed on your first step out of those blocks as soon as you get out of that race go go good job five four two one rest last round switch legs hmm I like this order you guys do it okay let’s go three two one get it how fast can you go drive drive drive drive come on all right ten seconds a little faster go go three two one and breed four high knees and a single leg hold 1 2 3 4 hold 1 2 3 4 hold ok ready let’s go 1 2 3 4 hold it to the side hold [Music] good job to one rest you’re doing great fantastic job let’s go round number two are you ready three two one four high knees and home here we go ten seconds point two three four hold it come on three two one rest two down March it out we got it we’re good we’re in it together ready for round three ready let’s go one two three four freeze notice my arms they’re not resting they’re not holding they’re working just as hard as my legs two one rest we’ve got one more round good work guys be proud we’re making it we’re rocking it here we go last round to one let’s get it just breeze for a second and then go fast so it’s fast fast fast fast pause five seconds rest good job inner heel taps for this one your feet start wide you’re touching opposite heel right here two one join me let’s go now if you need to dial it back take the hop out switch quickly if you want to turn it up a little bit more take the extra double hop out okay five four three two one rest that’s tough on the glutes if you feel that rotation in using your glutes a lot okay round two let’s get it three two one inner heel go go dial it up more down touch your foot three two one rest good job two down let’s start on round three you ready three two one here we go breathe come on five four three two one breathing out one more time through that one and then we’re going back to a little hopping vertical and lateral for the next one one more round here three two one let’s go I’ll tell you when we got ten seconds I want you to speed it up ready here we go ten nine eight seven come on five four three two one rest whoo your next move is three hops one lateral hop one two three go one two three go ready let’s do it one two three one two three [Music] good job breasts good now if you want to step it up a little bit you can land on one foot so one two three one two three okay round two let’s go work on that stabilization this is the agility part right go go hop there you go three two one wrist two down great job big deep breath here that’s it come on we’re in it together don’t slow it down yet let’s go to one round 3 1 2 3 go 1 2 3 go landing on one or two feet if you want to hop over on to that’s fine rest good one more time guys we’re in it together come on last one here and then we’ll go a little quick feet agility to one let’s go one two three over good job three two one all right let’s face them at wrong ways here two on two off so you start here one two one two one two one two and then speed that up from there let’s go forwards and backwards good job six five three two one rest okay let’s get my man up here a little bit round two okay ready quick quick quick feet let’s go three two one two on two off go go go by the way if you’re using any kind of variation of this it’s okay just keep moving quick six five four two one rest okay two down two to go okay if you can’t get the same rhythm as me you’re all good just keep moving those feet fast ready let’s go now incorporate the arms let’s go punch punch punch that’s it come on whoa four three two one rest one more time this is number 11 out of 13 guys we got to turn it up here let’s go three two one last round get it get it good job come on push through that burn push through your mind telling you to slow down finish strong let’s go four three two one rest five quick feet and a lateral hop see that one two three four five one one two three four five one okay five in the middle one to the side let’s go freeze on the side good come on three two one freeze good one down stay moving good job round two are you ready two one let’s go five in the middle one two three four five stick it keep those feet moving fast board come on one more three two one rest jog it out we’ve got two to go come on we’re close keep coming with me three two one zero three let’s go good stay agile move side-to-side quickly three two one Brett we’ve got one more and then we’re gonna close it out with exercise number 13 let’s turn it up here if you’ve got anything left – one last round let’s go get right back into it freeze and go five four three two one over come on 10 seconds work come on you’re an athlete today you’re working three two one rest our last move sprint intervals you’re sprinting for 20 jogging for 10 ok let’s start that sprint to one go fast fast back ten more seconds come on five four three two one jog don’t stop jog it out come on number two let’s turn it back up to one let’s go go go how fast can you move your feet now how fast can you move your arms nine eight seven let’s go six five three two one jog two down we’ve got two to go this is it right here are you ready come on be an athlete here overcome that doubt to one let’s go work work work get your arms involved eight seven six a little quicker go go go five four three two one ten-second jog this is it right here last 20 seconds of work don’t leave any doubt that you’re going all out right here big deep breath two one let’s get it come on come on this is it Go Go ten seconds turn it up more come on come on go crazy eight seven go go go three two one rest the big deep breaths with me in and out big deep breath in and out reach your hands up over your head wide stance and your feet pull it over to the right for me keep opening those lungs fill them up and let them relax big deep breath in switch sides exhale there we go keep breathing all right from the side let’s kick that right leg back heel on the floor stretch those calves out yes there we go what’d you guys think of that one whoo you like me you are dripping in sweat go ahead and switch legs that’s one of those workouts where at the end you should feel like everything was laid out here on the mat okay it’s 30 minutes so in that 30 minutes you mentally have to coach yourself all the way through all out all the time all out all the time okay good big wide stance let’s take those toes and point them out put your hands on your knees and try and open your hips up here good work always know you can come back to this workout 20 seconds to work 10 seconds to rest everyone’s got room to just move and jog and hop around like this right so any day you feel like you’ve got something left in the tank come back to this one challenge yourself be an athlete okay we’re all athletes we’ve all got bodies we’re all moving them in multiplanar directions up down side to side front to back you guys did great today as the clock girls out to zero big deep breath in breathe in all the pride for yourself exhale all the doubt from here on out no more doubt okay don’t doubt yourself don’t place limits on yourself go for it whatever it is in your mind that you’re thinking about right now go for it you’ll never know unless you try don’t limit yourself don’t doubt yourself just go for it okay go all in and see what that gets you all right make sure before you head out you check out the Sydney squad we are starting up a whole new challenge at the beginning of every single month I got a good one free this month guys so make sure you check that out 30 day transformation program is still rocking we’ve got tons of people in that program right now all over the world it’s got nutrition home workouts gym workouts and a community wall inside that group check that out guys it’s 20% off right now the coupon it’s in the description go grab it be proud of yourself if you finish this workout with me make sure you give it a thumbs up right here don’t forget to subscribe to the channel and last but not least don’t forget to turn on that Bell notification so I can alert you every single time I post a workout I’ll be back here tomorrow hope to see you back here tomorrow have an awesome day [Music]

Boost Your Cardiovascular Health with Effective Cardio Exercises

Welcome to your comprehensive guide to cardio exercises that will transform your cardiovascular health, endurance, and stamina!

Whether you’re new to fitness or a seasoned athlete, incorporating cardio activities into your routine is essential for a healthy heart and overall well-being. Plus, discover our top-brand clothing products to keep you comfortable and stylish during every workout.

The Importance of Cardio Exercise

Cardio exercise is crucial for maintaining a healthy heart and body. Here are some of the key benefits:

Heart Health: Strengthens your heart and improves blood circulation.
Increased Stamina: Enhances your endurance and ability to sustain physical activity.
Weight Management: Burns calories and helps with weight loss or maintenance.
Mental Health: Reduces stress, anxiety, and depression while boosting mood.
Overall Fitness: Improves lung capacity, muscle strength, and overall fitness.

Popular Cardio Activities

Running

Running is one of the most accessible and effective forms of cardio exercise.

Benefits: Improves cardiovascular health, burns calories, and strengthens leg muscles.
Getting Started: Begin with a mix of walking and running, gradually increasing your running time as your endurance improves.
Tips: Invest in a good pair of running shoes to prevent injuries.

Cycling

Cycling is a low-impact cardio exercise that is easy on the joints.

Benefits: Enhances cardiovascular fitness, tones leg muscles, and boosts stamina.
Getting Started: Start with short rides and progressively increase your distance.
Tips: Ensure your bike is properly adjusted to fit your body for maximum comfort and efficiency.

Swimming

Swimming is a full-body workout that is gentle on the joints and highly effective.

Benefits: Improves cardiovascular health, builds muscle strength, and enhances endurance.
Getting Started: Start with a few laps and gradually increase your swim duration.
Tips: Wear a comfortable and durable swimsuit to enhance your swimming experience.

Jumping Rope

Jumping rope is an excellent high-intensity cardio workout that you can do anywhere.

Benefits: Burns calories, improves coordination and increases cardiovascular fitness.
Getting Started: Start with short intervals and gradually increase the duration as you get fitter.
Tips: Use a properly sized jump rope and wear supportive shoes to avoid injuries.

Sample Cardio Workout Routine

Here’s a sample cardio workout routine to get you started. Repeat this circuit three times for a comprehensive workout:

Warm-Up: 5 minutes of light jogging or brisk walking.
Running: 10 minutes at a moderate pace.
Cycling: 15 minutes at a steady pace.
Swimming: 10 minutes of continuous laps.
Jumping Rope: 5 minutes of intervals (30 seconds on, 30 seconds off).
Cool Down: 5 minutes of stretching exercises.

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Activewear

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Supportive Fit: Designed to move with you, providing the perfect balance of support and flexibility.

Shorts

Freedom of Movement: Our shorts offer unrestricted movement, making them ideal for running and cycling.
Durability: Crafted from high-quality materials to withstand intense workouts.

Sports Bras

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Swimwear

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30 Minute Cardio Speed and Agility Workout 🔥Burn 400 Calories! 🔥Sydney Cummings