30 Minute Low Impact HIIT Cardio 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 low-impact hit cardio workout so grab your sweat towel and let’s get started I’m so excited that you’re here with me for this 30 minute hit workout like I said in the intro it is low-impact but it’s high intensity so what that means is we’re still gonna be working hard moving our bodies moving every muscle in our body just no jumping today so this will be perfect if you’re on a second or third or fourth storey apartment or if you’re looking for something with a little less pressure on your knees your ankles your hips okay we’re still gonna get a good sweat and together so make sure before we get started you go ahead and click Subscribe right down here so you can let me know that you’re using these workouts and give this video a thumbs up if you’re ready to get started with me and crush this workout today right give me a big wide stance we’re gonna rock right into our warm up also make sure you’ve got some water and a sweat towel and we’ll go for it all right give me a big thumbs up here we go single leg butt kicks to start it off in three two just like this one let’s go left and right what we’re doing here is just stretching our quads out keep one foot on the floor you can add a little twist away from that kicking foot go ahead now turn that twist into a punch so you’re over over great job opposite arm as you’re picking leg you’ve got four three two and one meet me back here in the middle big backward arm circles with a little half squat good three switch directions and here we go bring them back forward great job warming up the quads here with those little sock bounce and now bring your hands right out front let’s cross as you tap the back toe back there we go super excited to work out with you today no equipment so go traveling soon you’re going to stay with someone you don’t like I’m gonna make a huge amount of noise doing your workout this is one you might be breathing heavy but you won’t be making a lot of impact on the floor alright go ahead and come on back to the back of your mat we’re gonna hinge down forward ensure and walk it out and then drop the hips down good then lift them back up let’s drop down again and lift it up one more time drop it down and lift it up slow walk back into your feet driving your heels down with every single step great job now chef’s left or right with your hips back here yes you should feel this in your glutes your hips great job slowly come up and I want you to do the same thing standing side to side so it looks like this from the front working the hips here good job so we have a no repeat workout today as well your very first exercise is going to be inch work so we’re going to go in five seconds right here walking it out and then walk back into your toes alright ready let’s go for it you’ve got 45 seconds – right here now I want you to walk all the way out until you get to a plank you don’t have to do a push-up yet okay we’ll get there later in the workout good job move those hands a little quicker for your last 15 seconds here let’s go get out there brace your abs to hit that plank boom walk it back good work 10 more seconds come on that’s it that’s it four three two one breath and come right back here we’re gonna stay low on this next one so we’re gonna go squat step forward lunge twist opposite elbow squat other side squat other side ready here we go squat stay low if you can twist add the twist if not just give me a lunch okay stay right here in the center good down and move quick keeping your butt low the whole time good work so you’ve got your core involved legs are definitely burning not just me right 15:14 good [Music] right there right there three two one and rest come back up here to the middle face me we’re gonna go ladder a lunge hops so you’re hopping out touching inside that opposite toe give me a little hop over over okay if you can slide slide okay we’ll stay low ready let’s go blow blow just a little step out if you’re not ready for that step out spell here here okay but the goal here is this stay low and twist again sitting down in this hip good now go ahead and give me an extension of that arm up good work come on eight seven stay low move move move to one and have a seat we’re going Russian twist punches okay right so heels are down you can lift them if you can we’re gonna go one two one two two punches per side ready let’s go one two and you’re punching outside of your opposite leg good spice it up and lift your legs up if you can still give me that full torso twist great job 15 come on perfect ten nine three two one now flip it over into a plank high plank okay we’re going pendulum taps so hands it right here you’re gonna go tap touch tap okay all right let’s go into one all right here we go tap bring your feet back together and if you can switch as soon as you get there [Music] and if you need to slow it down together touch okay perfect core is tight naturally your butt will want to go up in the air pull it down great job you’ve got 10 more seconds good four three two one and rest go ahead and grab some water and stand up with me all right next one we’re gonna go standing knee drive lift your hands up overhead pinch forward take that right knee drive it right between your elbows two one let’s go there you go if you want to step this up you don’t have to you can add the hop in here okay there’s the option to step it up slow it down by touching bringing it up touch reach bring it up touch reach bring it up okay I’m here for you we’re all working out we’re doing well we’re just going hard that’s the only objective there you go ten nine good four three two one you can probably guess what’s next left leg okay same exact move driving your knee through your hands three options okay step touch drive step reach or you can go here work you can add that jump in ready let’s go wherever you’re going let’s go [Music] beautiful breeze we’re getting the whole body involved as promised try to maintain the weight in your front foot you’re doing great come on speed it up if you can for the last 15 here we go [Applause] good job let’s go eight seven four three two one beautiful we’re gonna add some boxing in now so we’ve got Jab Jab cross knee drag give me your right hand right right left drag right right left left okay two jabs cross knee drive ready let’s go one two [Music] soon as you get those arms out pulling back in you got to be quick and ready to defend right here one two one [Music] good come on 1 2 1 good job 10 more seconds there you go turn that hip as you cross and drive 3 2 1 yes réseau take this we’re just gonna slip it right around okay so left arm left arm right right they might feel bad for it sue that’s okay we’re just moving quick ready to hear 1 1 ready let’s go 1 2 1 Drive it [Music] [Applause] one two cross me drive [Music] good work come on breathe with me good work 15 more seconds come on eight seven you got this three two one rest beautiful job now we’re going to go for pulse squats single leg Romanian deadlift eccentric so watch closely four three two one lift and touch the floor okay and then you’re going to switch four three two one lift and touch alright so this bottom leg stabilizes ready let’s go right into it one two three four lift good as you lift that back leg try not to kick it try to lift with your glutes [Music] squeeze it and freeze it all right freeze at the top squeeze then come back and sit down good threw up on your toes you might be kicking – I like this okay now once your shifting over and lifting from the heel there you go feel the difference you got three two one great job grab some water we’re going three point glute lift two two knee drives okay I’ll give you 30 seconds rest here so go ahead and grab water this is gonna be a two-part move but since we got your glutes activated we’re gonna use them for a second start with me in a plank position take the right leg only lift it up three points you know I’m squeezing my gluten here come down one two lift one two ready let’s go together right here squeeze drive drive now if you want to step this up add a hop at the top but do not start the hop until you feel that glute freezing and squeezing okay and then we’re kind of doing a single-leg mini mountain climber down at the bottom here put the point in that three-point lift is never to get up and arch your back and it’s just to activate that glute beautiful come on [Applause] – one read good job now we’re just gonna switch right over okay same thing in five four back to plank other legs two one lift freeze it squeeze it drag and drop to lift squeeze perfect thirty seconds left good bring that knee in like you’re squeezing your abs here to keep your hips from dropping at the bottom beautiful get to the top flex your toe towards your knees squeeze the glute come on ten more seconds then we’re moving on we’re over it halfway home four three two one and rest you got 15 seconds rest and we’re going standing arch over knee drives same kind of concept that’s here only we’re taking it in a frontal plane here here down reach over arch over boom ready all right let’s go reach drive I want you to look over that way pull back in look at the other way it’s okay if you lose your balance step it up by adding a hop in when you drive okay I know it’s a lot going on I’m with you [Music] nine eight three two one breast same thing on the other side you probably could have guessed that one going right over to the other side see we’re still breathing heavy I still have my sweat rolling it has normal that’s easily accomplished I’m just a sweater all right here we go reach it over and two one let’s go now you might notice I always say this but one side might be a little more balanced than the other that’s okay don’t pop out on the side that you don’t feel as strong in just work harder okay focus on the balance focus on the core okay don’t tend to to dial it back on that side just focus harder same thing I’m doing here with my right leg what looks like my left leg to you but it’s a lot less as you can see stable but I’m just working harder focusing and we’re gonna make it seven six four three two one Bri then we’re going to go slow squat crunches watch me I’m dropping down into squat punching punching crunching when I get to the bottom one two punch punch punch punch top one two okay punch on the way down one two punch on the way up one two ready let’s go drop it low one two three four all the way down boom boom you finish out each one with a cross punch [Music] he does arm moving [Music] good spend lots of time in that squat [Music] almost there five four keep floating up and down three two one wrist cross body punches with a back toe tap we’re going side to side okay think of it as a dance all right you move your left arm over top the left foot back boom boom all right if you can’t tap back right here and twist the hips with your fists ready let’s go [Music] make sure you twist first boom boom twist boom boom slow it down as much as you need to when you’re getting the rhythm go for it 30 more seconds keep your core tight come on 15 you’re doing great move your body upper body lower body core eight seven to one rest we’re moving down to one side of your body lateral kick and reverse lunge with that same leg I’m taking my right leg I’ll show you here we’re gonna go side kick reverse lunge okay kick tap one tap ready let’s go kick to the side lunge it back if you can go straight from the lunge to the kick that’s fine stay balanced okay you can also go here touch kick touch let’s go use your arms it might seem like you’re over-exaggerating your arms they’re working for you they’re helping you ten more seconds [Music] – one Brett same thing on the other side okay since you know the move grab some water if you need it we’re going in ten seconds same thing other leg whoo here we go two one let’s go sidekick soon and remember your strong focus use your core think of bellybuttons lined up over this front heel it really does help [Music] there you go close this and work hard that’s what we’re doing together come on 15 seconds focus use your arms boom five four two one rest beautiful job jump it down to your hands and knees we’re going to go bear crawls no jumping no hopping no push-ups no kick sirs no mountain climbers hands and knees tuck your toes down lift your knees just walking it out to one let’s go forwards and backwards now think of a bowl of hot soup on your tailbone if you lift your butt it’s spilling down your neck if you go side to side you’re dumping it on the floor I need you to not spill your soup we’re too hot right now we do not need rooming noodles on our necks okay you think some ramen noodles in the middle of a workout anyways 15 more seconds [Music] hopefully somebody left with me on that one I need something to laugh at drink very cross stay with me here five four three two one big deep breath come on up bear crawls are done cross body me drive and forward kick alright so right arm left leg you’re going cross body forward kick cross opposite and forward ready let’s go disco stance here no threat perfect [Music] you’re doing awesome come on [Music] fifteen [Music] almost there 7 6 4 3 2 1 beautiful same thing on the other leg okay left arm right leg just go stance okay here hand forward 5 big deep breath 2 1 lift it up let’s go cross hand front [Music] you want to step it up always the option to add the hop you don’t have to to get your heart rate up as you can see over but if you want to do that go for it I’m here for the challenge I’m here to push you no matter what level that is we’re all working hard together think how cool this is someone on the other side of the world is rep for rent doing the work out with you and I how cool is that here we go eight seven let’s do it together five three two have a seat one we’re gonna go v-sit rope pulls from the ceiling okay you’re pulling your rope down that’s hanging straight down right here lift your legs up reach pull reach pull okay two one let’s go heels on the ground if you need to but I want that full twist pull pull [Music] beautiful you don’t have to look to the ceiling but your arms have to be full extension [Music] unless that 12:11 pull pull pill don’t slow down as much as the rope is you can get down to you come on four three two one rest stay right here drop your heels down to the floor all right lifting your right leg out straight left leg on the floor one two three switch one two three switch ready let’s go three glute bridge pulses per leg three two one [Music] that’s it come on keep those cheeks high don’t have your foot so far under that you can’t even get all the way up right you got to be out here so you can get that whole bridge once your hip in your knee at the same height at the top seven more seconds come on three two one rest and we’ve got mountain climbers without jumping we’re gonna simulate what we did earlier five mountain climber drags her side so come into a plank position knee to elbow five four three two switch okay ready let’s go five per side [Music] switch one to move that new quickly good if you need to touch down out back in between that’s okay to try to keep your hips as low as you can you’re crunching obliques you’re moving fast with those legs come on twelve eleven five three two one rest and your next move there’s six uppercuts and a side knee drive and kick we’re gonna switch every time so we’ve got six five four three two one right here knee drive side kick okay ready let’s start with our six right here let’s go six five four three two one drive kick same thing here and I’ll switch legs drive kick [Music] there you go come on this is it right here 15 seconds go quicker come on whoa you got this go for it nine eight one more on the other side ready five three two one and you have made it to your cooldown high five nice work I’m so proud of you thank you for being here today let’s drop down and have a seat we’ll get right into our cooldown hang on a couple minutes left with you today I don’t want to make sure you leave feeling great so have a seat tuck your foot into your inner thigh and I want you to try and lean right over that inner foot big deep breaths here amazing workout today you can see this workout could have been adjusted for all fitness levels and I want you to know if this is your first time here on the channel that’s the Mojo of my channel okay go ahead and switch legs workouts then I do our workouts that you can modify to increase your strength so you go up and down bring your dumbbell weights no expectations the only expectation is you show up and you put the work in okay I can tell you so many people who have just started and maybe they had a jog in place for a couple exercises just to breathe maybe they had to stop the workout open your legs out to the side roll your chest forward towards the floor okay maybe this workout wasn’t you flawlessly executing every single move perfectly or etc I can attest to the fact that no workout that I ever do here is perfect and I pride myself in that because I want you to know we’re in it together okay I mess up I don’t care if you mess up I only care if you give up go ahead and flip it over onto your hands and knees okay this stretch is gonna feel really good drop your hips down you can go one of two levels up high here if you need to regress this just a little bit drop down to your elbows okay I want you to feel a good little pressure in your low back stretch into your hips so if you need to drop here tone fine we feel good up here you can go here big deep breath in and out come back into your hands and knees for me great job walk your hands back to your knees and I want you to swing your left leg up out front lean right over top okay you’re supporting yourself here on the ground with your hand amazing job today I want you to refer this workout to a friend if you’re thinking of a friend right now who maybe isn’t ready to dive into a full-blown strength and conditioning everyday lifting heavy dumbbells or jumping and doing backflips I’m just kidding but if you have someone in mind go ahead and switch your legs you have someone in mind who wants to get started and who wants to approach it and enjoy it I think that’s the most important part of starting any fitness regimen is not coming into it with expectations of being perfect and never slowing down or never missing a day but just enjoying the workouts enough so that you want to come back so that you feel the results you want to come back to this workout okay or to this channel I should say all right come on up in the middle cross your arms over your chest and I do want you to keep stretching even if you’re doing this in the morning maybe you set aside ten minutes tonight I’ve got almost 150 200 stretched videos here on the channel in my playlist tab okay reach your hands up overhead pullover alright especially if you’re new to the fitness regimen you’re stretching and you’re staying moving it’s going to be of utmost importance okay you will be sort we’re all sore anytime we do something new anytime you go into maybe a new workout program or maybe you’re just stepping up your dumbbells or maybe you’re going a little harder in certain areas we all face that time of a new switch or a new adaptation where we get sore okay so don’t think that’s a sign of weakness think that’s a sign of you challenging your body and a way that you have it recently okay big deep breath in and out give me one more big deep breath in and out and I’m so proud of you for being here today whether this is your first work out with me if it is I’m so happy that you’re here whatever got you here thank you for being here and thank you for sticking around with me I can’t wait to give you more workouts I’ll be here every single day I post new workouts at 5:00 a.m. Eastern time every single day so if you show up I’ll show you what I have for you that day or if you’re looking for something specific show up at that time see what I’ve got for you and then maybe you can look through the playlist if you have maybe a shorter period of time or something more specific that you want to work for but I programmed them to follow them each day so you don’t have to do the searching okay also make sure you grab your calendar and you check out everything that’s going on in the description below we’re starting a four week change challenge on January sixth it’s gonna be the start of a really great year I want to set you up to focus on the changes that you can make in your life as far as nutrition as far as workouts hydration your self-love your mental health your self-care that relationship with yourself the habits that you keep the habits that you get rid of and replace with more positive ones the foods that you keep in your diet and the foods that you switch and add more positive or more nutrient-dense foods okay I’ll never say that a food is bad or that there are cheat meals I just don’t want to place that stigma on food but you can always add in more positive in terms of self-love in terms of Fitness in terms of food you can add the positive think less of what you have to restrict and what you have to take away to see changes and think about all the positive things that you’re adding to your life this feeling right here post-workout feeling this is a positive but if you do workouts who will be added to your life okay and you’ll feel proud of yourself if anything okay same thing with food there are definitely foods that are more nutrient-dense than others don’t think about all the foods that you want to restrict yourself from think about all the foods that you want to add to your life that make you feel better and you’ll keep coming back for that feeling yes of course we’re not expecting perfection like I said but I do want you to add more positive this year I want you to have add changes that add positivity to your life okay so that’s what the four week change challenge is about it takes place here the workouts are on YouTube every day just like normal everything else is in the Sidney squad membership so the new trician the change challenge checklist which will challenge you to set goals and check things off to help you achieve them recipes meal guys grocery store lists a community of over 700 almost 800 people now maybe we can get even higher than that because the more people are in there the more people to add to your journey ok it’s like a big cheering section a big group of positive all these people just lifting you up yeah we got it let’s go I’m so proud of you we pose sweaty selfies we post empty water bottles we post everything and we’re there to support each other I’m there leading you through what I hope to be is the best journey of your life starting this month so let’s make 2020 incredible before you head out today make sure you’re subscribed to the channel I really think we can get to 200 thousand subscribers this month I know we can this community is powerful so if you haven’t already yet make sure you’re subscribed to the channel by clicking thumbs up first if you finish the workout and then subscribe right here and I love you guys I will see you tomorrow make sure you comment below that you crushed it I’ll see you tomorrow bye guys [Music]

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Heart Health: Strengthens your heart and improves blood circulation.
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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.
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Cycling

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

Benefits: Enhances cardiovascular fitness, tones leg muscles, and boosts stamina.
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Sample Cardio Workout Routine

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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 Low Impact HIIT Cardio Workout 🔥Burn 400 Calories!* 🔥Sydney Cummings