30 Minute Cardio Sweat Workout | BURN - Day 2

30 Minute Cardio Sweat Workout | BURN – Day 2

Video Transcript

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what’s up guys it’s sydney and this is your 30 minute cardio sweat workout so grab your mat and let’s get started what’s up guys i’m so excited that you’re here today for our cardio workout we’ve got 30 minutes together and we’re gonna push hard very little rest throughout the workout and some of these cardio moves are going to target a little bit of a burn as well so we’ve got the sculpt and the sweat focus today make sure you have your water bottle and your sweat towel i will tell you one of the moves we have a sweat towel slam in the middle so if you have something like this or a med ball a slam ball something that you can come up with slam to the floor and then go back into a burpee so that’s one of your moves you can grab that so if you have a slam ball jam ball something like that or a pillow or if you just want to do like me and slam your towel totally fine okay so modifications will be up here in the corner if you need any low impact options and let’s go ahead and jump right into it okay no equipment needed just some space around you thumbs up if you are ready burn day two let’s rock heels to glutes two one here we go there we go you might feel a little tightness here in your quads let’s loosen them up get the arms working as well three two one stay nice and wide go bent leg straight leg good job 30 seconds of work today 15 seconds rest one exercise at a time three two one down in the middle there we go drop your butt down as you bend your knees open your chest up just a little bit there you go swivel back and forth if you can and lift your butt back up drop it down good stretch in the hamstrings and hands down chest up drop your butt there you go should feel a really good opening here in your hips and your glutes two one press into the floor come on up good job all right arm cross as you walk forwards and backwards there we go so high intensity today every workout or every exercise that we do you might experience a little burn in your arms and your legs okay arms back and forth here and up all right we’re pushing through that and we’re working on intensity three two one great job hands down on your mat take your left leg back keep your right leg up dip it down and straighten down straighten great job lift up three two take it back and switch one here we go down and up let’s go down up three more three two one both hands up top or both feet up top and slowly roll it up let’s jog in place right here so one exercise at a time round one round two round three okay 30 seconds of work 15 seconds rest exercise one squat hands down hop over and pulse okay so we’ll go in about 25 seconds together you’re starting here one two on the second one you stay low hands are down come over one two one two okay two pulses switch it over quickly you’ve got 10 seconds modification is here let’s go in five four three two one here we go one two and if you want to add a little bit more you can go into a jump times two hands down and switch one two beautiful 12 more seconds if anything come up onto your toes and then back down four three two one great job right here pulse pulse pulls pulse stay breathing good we go again for round two and six five three two one let’s go good the point today is you stay moving [Music] 15. beautiful eight four three two one we’re back here here tap it out stay here you got ten nine last round five let’s go four three two hands down here we go over up and up breathe with me if your quads start to burn a little shake at the top they come right back in i feel it too but we’ve only got 15 seconds left and we’re done with this one and we breathe [Music] that’s it ten nine we’re almost there six five two one rest grab some water and we are getting started here out of breath already burning already i’m raising my hand because yes i am switch jumps your next thing hand comes both hands are down foot comes off the mat here modification is up there okay we go in three hands down two one let’s go and if you get that pace you wanna go quicker let’s do it if you need to modify for your wrist elbows down tap tap there you go or put your hands on something like a bench couch table good work five four three two one go down to your knees hold right here plank plank good pull your ribs in we’ll go back same thing in five four three two and we’re back let’s go beautiful work you’ve got 15. that’s it seven more seconds six five two one right here let’s hold down down pull the ribs up to the spine last round are you ready five four three two one let’s go move it last round to 30. your hips will be popping up and down move move move [Music] great job 14 seconds six five three two one rest and i tried to make every move kind of flow into the next one so next move shoulder tap jacks okay we’re going here two hands you can tap one and then jack or same time here here after two of them you’re gonna come in and out okay so tap tap in and out are you ready let’s go two one come on tap tap in [Music] out [Music] great job keep breathing 10. two one rest great job left leg up up pulse it right here that’s it just a little work in the rest period seven seconds same thing round number two and three two one let’s [Music] go [Music] anyone else tell they worked really hard yesterday i’m feeling this in my legs and in my arms three two one drop it down other leg let’s go just a little pulse here just a little intermission same thing one last time ready five three two one and let’s go 30 seconds and you rest beautiful let’s go [Music] 15 14. three two one walk it back and breathe okay now this is the exercise i was telling you about where you slam your something med ball towel pillow taking in a towel whatever you’re doing overhead hop and slam take it back okay slam full extension point right down in front of your toes five seconds we go together three two one let’s go burpee pick it up slam what this does is get you coming up and down with power this is your chance also to let it out come on i know you’re holding something in right now just want to let loose let’s go [Music] six five three two one good job breathe right here let’s just breathe round number two ready four three two one let’s go [Music] up big slam i know you got this come on whatever you’re slamming even if you just want to swing that’s fine almost there let it out six five two one one more just breathe big deep breath there we go one last round [Music] five three two one come on pick it up fully extend pull down with your core that’s it last 15 come on [Music] come on push through push through five four three two one rest beautiful job come on up grab water breathe you’re doing amazing all right next one is going to be a hinge and arm movement okay this one will have a pulse involved just a little arm pulse but the move is floor tap ceiling ceiling punch floor tap tee okay looks like this hinge back okay so you’re hinging here touch the floor punch the ceiling touch the floor out to the side big t okay so here and up here punch up punch same exact thing if you’re staying on the ground okay all right let’s go three two one come on there we go come on anything that you’re holding back here it’s time to let it loose you’re already almost halfway seven [Music] three two one rest good arms pulse circle circle circle nine eight same thing four three two one let’s go when you punch out squeeze those back muscles together so you’re here okay [Music] 15. squeeze let’s go five four three two one here we go circles again 15 seconds rest [Applause] good eight seconds one more time five big deep breath two one let’s go big punch [Music] that’s it that’s it last 15 good punches back up [Music] seven that’s it go go go go four three two one and breathe i’m gonna keep doing that unintentionally breathe take a big deep breath drink and then exhale [Music] there we go and sometimes a bargain do you drink or do you just breathe okay next move knee to elbow all right you’re taking hands pull down to the opposite knee one two switch one two as soon as you’re done with two punch the other arm up so you switch right into it one two punch one two punch okay hopping or staying on the floor either way alternate one two one two one two one two let’s go in seven seconds big deep breath left arm up taking it to the right knee in three in two then one let’s go one two punch good boom up up punch that’s it you’ll get that rhythm down and then you’re off to the races boom let’s go ten [Music] five four three two one right here crunch down breathe good six five same thing round two [Music] three two one let’s go that’s just a little pulse in the middle just to keep you moving you slow it down so you can breathe but i just wanted to keep you moving there next break we’ll do the other side come on i’m with you [Music] five four two one let’s go right here one more round pulse it out here in the corner seven seconds we’re back one last round exhale [Music] two one let’s go last time through [Music] [Applause] [Music] whatever this looks like we’re going to and switching if we look different doesn’t matter what do we have in common we’re working hard together that’s all we have to do seven [Music] three two one yes lock it in you’re finished not the workout but first uh over halfway through finish that exercise we’ll just say that grab some water okay we’re moving again lots of different movements okay this one we’re gonna break it up into two rounds of 45 seconds first round you’re only moving left knee okay you’re gonna pivot first we go here here up cross here up cross okay same side cross and turn if you want to grab dumbbells you can or here here here boom 45 seconds here okay so let’s go in eight raise your left arm up connect extend punch through that gap 2 1 45 let’s go good good open the gap and punch right through it [Music] [Music] exhale every time you punch if you’re low impact here go here go 15 seconds only one round per side [Music] four sorry we got six five now four three two one five seconds take it up right here other side cross close punch through the gap let’s go [Music] good think close open go through the gap come on we’re right there [Music] keep the core in control twisting crunching good fifteen [Music] six five four three two one breathe we’re moving right along you got one more exercise and we’ll go three rounds by itself and then we’re gonna take a three exercise circuit to finish it out okay heel tap time six burpee climber time six okay so just think mountain climbers standing heel taps six five okay if you want to hop here you can four skip six here come down six five four three two one back up wide heel taps are you ready all right let’s go in i’ll give you ten seconds let’s move and breathe for ten nine eight six five ready four three we got this two one let’s go six five four three two one and six now go your pace 30 seconds right here not 45. nine four three two one breathe okay 15 seconds rest you want to give a little calf raise [Music] five four three two let’s go six [Music] 15. i’m with you i’m with you let’s go eight three two one let me tie my shoe calf raises if you would like or just breathe [Music] last round here let’s go five three two let’s go [Music] breathe and move you can look up anytime i’m here 12. four come on three two one okay breathe big 30 second rest here lateral slides rotating jumping jacks and standing mountain climbers okay lateral slides is your first one right here okay we’ll go there in 15 seconds breathe come on eight seven you ready four three two let’s go one two and switch breathe fifteen that’s it there’s that catch your breath moment right sorta seven six five stop in the middle here in three two one plyo jacks rotate okay [Music] on the ground same thing you’re just tapping out side inside three two one come on [Music] there you go use your core to rotate right 15 quicker [Music] 4 3 two one standing climbers low impact opposites or skip and punch still opposites okay five seconds three two let’s rock good last 15 a little quicker [Music] six five four three [Music] rest okay here we go two rounds of tabata 20 into the next 20 into the next 20. okay i’m going to give you 10 more seconds lateral slides for 20 right into plyo jacks for 20 right into standing climbers then we rest let’s go lateral slides only 20 seconds come on 20 seconds touch and go 10 more seconds then you go right into plyo jacks are you ready five four stop in the middle in three two one let’s go [Music] ten more seconds standing uh mountain climbers six five [Music] three two one right here let’s go let’s go let’s go 20 seconds then we breathe shorter work periods faster come on ten [Music] quick quick quick quick five three two one rest for twenty one more round twenty twenty twenty that’s it are you ready come on ten lateral slides nine best of your ability i’m doing the same thing you and i four three two one let’s go 20 right here ten get ready to switch to plyo seven come on move move move stay moving five seconds stop in the middle three two let’s go come on 20 here 20 standing climbers and we’ve made it together come on ten [Music] six five yes four standing climbers two one let’s go come on you and me all you’ve got let’s go go go go fifteen i’m with you i feel it too ten little quicker seven six five come on three two one we have made it guys you made it to your cool down amazing job high fives that was probably not the cutest high five face ever i’m like come on down knees and hands big deep breath i want you to fill up your lungs exhale one more good drop it back big deep breath in fill your lungs up wide ribs expand exhale lift and drop forward [Music] beautiful anyone else’s face feel very hot right now a little bit red maybe it matches my pants and my water bottle i can feel it i feel it being very red okay right leg up beside your right hand here we go push it down big twist there you go open up there you go dip that back hip down to the floor and bring it down and switch i know the clock just rolled out give me just another second drop this hip down and open up dip that hip very strong push down to the floor good both hands down i want you to pop up on both toes lift straight legs drop it down in the middle [Applause] keep breathing we did a lot of good hard work today i know your legs were burning i know your arms are burning because mine were too definitely mine were too okay heel toe inch your way in one at a time heel and toe and heel and toe good slowly roll it up let that sweat fall you’ve earned it we earned it together if you need to grab onto a wall or something we’re going to go quad stretch if you have a foam roller i really want you to hop on these quads tonight okay there’s a foam roller stretch there’s probably five or six of them here on the channel so just search foam roller sydney cummings foam roller or go to the stretching playlist switch legs neutral pelvis pull that heel [Applause] beautiful job okay as you cross your arms over big deep breath close your eyes how do you feel right now don’t say exhausted don’t say anything negative about yourself how hard was that how do you feel without saying anything negative about yourself if that was hard i want you to practice the way you speak to yourself okay i don’t want you to say how was that oh i’m so weak i did so bad i feel like i’m so tired because i ate this yesterday i want you to practice being kind to your own self imagine all the people in your world that you are very kind to okay why can’t you be one of those people why can’t i say hey how’d you do and you’re like i worked my hardest i went crazy just now i definitely can say that for myself i went crazy i just really really really am pumped about this challenge and i’m pumped about the energy that you guys are bringing me and i hope i’m bringing that same energy to you so i’m going to ask you again before you say anything negative i want you to think of something positive okay how did you do today here we go so something positive came out of that right don’t follow it up with yeah but i tripped yeah but i kicked my mat yeah but i got off rhythm just be proud of yourself the effort consistently each day you show up you go to bat maybe you strike out sometimes i kicked my mat probably seven times lost my rhythm a bunch of times but i didn’t stop did i we’re here right now because i didn’t stop and you didn’t stop be proud of that okay keep showing up for yourself and try to be as kind to yourself as you are to other people so how’d you do today amazing good you showed up you worked hard that’s all we need we’re gonna do the same thing tomorrow guys so make sure you show up tomorrow ready to work i’m gonna bring it again for you tomorrow because i can tell the energy that you guys are bringing me i see it i read the comments i see the pictures and the videos on instagram it fuels me truly it does so keep it coming let’s keep rocking with each other cheer someone on in the comments below follow me on instagram i’ll be posting behind the scenes of everything including more of what i eat in a day my snacks my meals my meal prep if any of that interests you go there and of course workout calendar and sydney squad as well as merchandise are always in the description i will see you back here tomorrow for our next workout lock this workout in by giving a thumbs up if you crushed it and then subscribe to the channel comment below and then congratulate your teammate right above you i will see you back here tomorrow i love you go drink some water bye [Music] you

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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.
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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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30 Minute Cardio Sweat Workout | BURN – Day 2