30 Minute Low Impact – NO EQUIPMENT – NO REPEATS HIIT Cardio Workout! | Sydney’s Dirty 30 – Day 7

01Oct

30 Minute Low Impact – NO EQUIPMENT – NO REPEATS HIIT Cardio Workout! | Sydney’s Dirty 30 – Day 7

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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 mat and let’s get started what’s up guys i’m so excited that you’re here today for our 30 minute workout we have 45 seconds to work no repeats low impact hit cardio workout okay that’s going to be one of your favorites this week i promise so water bottle in a sweat towel is all you need if you’re interested in either of the ones that i have today you can grab them in the description below you can also join me in the sydney squad where we’re rocking into new challenges daily nutrition program accountability group so many live videos with myself answering your questions that is also in the description below so check it out if you want to join us i would love to have you and let’s jump right into your workout okay make sure before you head out today you have click subscribe right below this video so we can keep going this community all over the world we’re on a mission to 1 million subscribers and we can only do it with your help so make sure you’re sharing you’re subscribing you’re giving the video a thumbs up commenting below that you finished it and i know we can do this together all right so let’s jump into the warm up we’re going to start with our arms across our chest in three two one here we go good thumbs point to the sky three two one good arms out to the side let’s twist and twist [Music] there you go tap the back toe down let your chest [Music] rotate good stop in the middle let’s go reach over and back stretching out the hips the obliques a little bit of glutes so like i mentioned no repeats today we do have a couple exercises where we’ll do one round on the right leg one round on the left leg but we have 25 exercises to rock through today okay hinge it back and forward 40 to 45 seconds of work 15 seconds rest good last one and then bring it back up top and we’ll sit into a squat shimmy down at the bottom and press your heels to come back up [Music] one more one great job all right jumping jacks [Music] let’s go in five four three two one perfect nice wide stance one leg stays straight one leg bends and switch [Music] good feel this in your inner thighs great job one more each side good job come on back up how you feeling good all right i’m gonna show you your first exercise okay we’re gonna go inchworms so i want this one to be speed you only have one round per exercise okay so grab some water if you need it while we’re resting or while i’m showing you exercise one it’s just speed inchworms okay so i say speed because i want you to know your hamstring flexibility all right we’re going out to a plank and we’re coming back into our toes now if you get here and your hamstrings are too tight i want you to bend okay and walk back out quickly let’s go together in two one all right here we go walk walk walk back to your toes bend if you need to if not keep your legs up straight just want your hands moving the whole time it’s also a good stretch drop the hips down to plank that’s it first round and last round each thing beautiful come on walk walk 15 14. seven six four three two one and rest we’re going to go squat to forward lunge hands are here squat lunge squat lunge if you can on your lunge lunge twist okay all right two one let’s go stay low the whole time [Music] that’s it [Music] sit low push twist twist if you can good 15 more seconds that’s it core controls this twist [Music] nine eight four three two one good all right number three lateral lunge slide and tap down okay so we’ll start here tap down shuffle tap down okay if you want to stay right here you can also do that okay lunge to the right let’s go tap shuffle sit shuffle sit okay that’s the point of the tap down to get your butt low on each side [Music] good think of a mini squat here [Music] good sit sit sit you got just over 15. perfect let’s go five three two one have a seat you’ve got a v sit two punches and cross over okay so legs up you go one two one two okay heels down if you need to three two one let’s go [Music] good job no repeats so every exercise first time in last time lots of variety so you can really push each one [Music] cross cross good job [Music] 15. 10 come on punch punch big twist in your chest three two one flip it over to a plank you’ve got a plank shuffle okay so i’m here you have options touch out touch out or treat it like a pendulum you’re here here okay ready let’s go [Music] slow it down if you need to [Music] perfect i know this one’s tough seems like we’ve been doing this one for a long time it’s a lot of work arms abs legs come on 15 seconds 10. beautiful you’re gonna stand up in five three two one rest walk it back right side knee drivers all right so right leg comes here plant your left okay opposites three two one move right into it [Music] you want to get more involved both arms good job stay low move quick move with intensity that’s it breathe there we go 15. good eight seven we’re going to switch right over to the other leg [Music] two one rest for fifteen we switch over to the other leg next okay mr chance grab water here we go four three two one other leg let’s go left leg good stay stabilized in this right leg drive tap drive tap good a little cardio up top here arms abs legs 15. good job breathe you’ve got it so we’re here together eight seven four three two rest right arm jab jab cross knee drive give me your right hand jab jab cross drive okay jab jab cross drive ready let’s go good just a good powerful drive right up to the chest and as you turn with this cross that straightens your hip up to bring your knee right to the chest [Music] okay good job 15. that’s it throw some boxing moves here throw your hands come on four three two one rest now swing it around other side okay so your left arm jab jab cross drive okay and if you when you bring the drive through you want to give a little hop you can don’t have to just give me good speed let’s go [Music] good good it’s okay if you get off rhythm i just did the same thing come right back in 15. [Music] six five three two one rest four pull squats and a glute extension four three two one squeeze three two one squeeze okay let’s go in three two one on number four you lift three four [Music] good keep the heels down four three two one good job [Music] that’s it big squeeze at the top don’t just lift it squeeze it [Music] good job right plank three point and two knee drive crunches okay so you go right leg sorry a plank right leg right leg up three point one two back up one two okay let’s go ahead right leg lift squeeze drive elbow elbow don’t touch the ground with that leg straight up right elbow left elbow back up when you go back up squeeze that [Music] glute [Music] nine eight two one rest same thing on the left leg this is number 12 meaning we’re rocking into our halfway marker okay we roll over 12 we’re officially over halfway there same thing with the left leg three-point drive drive let’s go [Music] beautiful squeeze those abs in as you bring your knee to your elbows pull up [Music] perfect last 15 right here come on [Music] that’s it you’ve got this we’re gonna be off our hands in about eight seconds two one rest and walk it back up overhead reach knee driver with the right leg okay point the left toe outward hand is here you’re over coming to the side okay ready let’s go balance here over tap over tap there you go you’ll find your your balance spot everyone has a different kind of angle with their foot reach over crunch over crunch last 20 come on good four three two and one rest good job time i shoot and we’ll do the same thing on the other side okay reaching over with your left driving your left [Music] and we’ll go in four three two one and let’s go perfect reach crunch reach crunch just tap and go try to keep most of the weight right here that’s it come on last half of the workout and then you go on with your day okay let’s go give it all you’ve got 15. eight seven two one great job slow squat and quick punches you’re lowering into the squat remember those video games that used to punch the little guys with the buttons that’s what you’re gonna become slow squat fast punches okay two one start you lower go go go go go go that’s it [Music] perfect right out to the front go go go keep your core in so make sure you’re not pushing here keep it seated you’re right there keep moving legs move arms move the whole time ten seconds two one grab some water we’ve got crossbody punch with a toe tap back okay so you’re here boom boom boom boom tap that back toe okay let’s go in two one here we go [Music] keep them right at your chin so as you rotate with hip power boom you come right back to here to turn [Music] good job come on find two spots left wall right wall go go [Music] 15. good job five four come on three two one breathe refocus right here in the center reverse lunge and lateral kick right leg first okay so you take your right leg back tap kick tap back tap kick tap okay ready let’s go good speed that up if you can go back lunge back great job keep this front knee out and find my balance here there we go [Music] ten seconds [Music] two one good same thing on the other side this is number 18. we’ve already gone through 17 exercises we’re rocking into 18. here we go four three left leg back two one let’s go back tap kick good helps to find a spot right in front of you look at it no matter what your legs are doing core is tight gaze is here i’m looking at you you don’t have to look at me you can look wherever it’s right in front of you [Music] good come on back up kick let’s go 15 14 13. we’ll slow it down here in a second seven four three two one come on down hands and knees we’ve got bear crawls hands down toes down knees are off the floor okay you’re walking forward walking backwards looks like this join me in two one let’s go [Music] pull the abs in so you step left arm right foot right arm left foot okay stay right under your shoulder when you bring it back in knees under the hips keep the butt down think of holding a hot bowl of soup on your tailbone you toot it up then you’re gonna make spilling soup all down your neck 15 14 come on [Music] five three two one rest all right disco stands knee drive and forward high kick all right you’re taking the left leg first we’re going disco so you drive kick drive across forward kick okay ready let’s go over tab forward kick let’s kick disco kick and bring it right to the front [Music] good so i’m rotating here on my disco that’s why my kick is this way disco i’m turning my body then i face forward kick right there four three two one good same thing on the other leg grab some water we’re almost there [Music] there we go 21 out of 25. let’s do it this go cross turn forward kick [Music] [Music] good job keep that balance i know that’s the toughest part of this one you’re turning so you’re rotating and then you’re back straight you’re doing great 15 14. [Music] four three two one seated rope climb all right laying it down on the floor you’re starting flat okay you’re pulling yourself up so pull pull pull pull go down okay two one grab it up tall pour to your chest back down let it go pull pull pull good full reach up [Music] good let it go pull pull pull [Music] 15 now can you lift your legs up four three two one rest twenty three three glute bridges per leg okay so you’re here one two three one two three you can also go three two one little hop let’s go three pulses and switch good job come on you’re almost there this is 23 out of 25. we move on to 24 and then obviously 25. i’m out of breath can you tell 13 12. three two one rest five crunches in a plank per leg and switch [Music] all right so come into your plank we’ll go left leg first five four three two one switch okay ready let’s go knee to elbow you just keep thinking knee to elbow good job come on talking to myself and you good let’s go three each leg now 15 seconds one two three switch five three two one six uppercuts and a knee drive all right here we go big deep breath [Music] all right so it looks like this six five four three two one drive kick drive kick ready let’s go six here drive kick one two three four five six drive kick [Music] good six up kick [Music] finish strong come on last 20 right here [Music] come on finish strong you’ve got five four three two one and breathe whoa okay the words you’ve been waiting for you’ve made it to your cool down whoa baby grab some water i feel like we just started and also i feel like that was a long workout longer than 30 minutes best of both worlds bring both of your shoes in here together let’s cool it down i left room on the clock for your cooldown so don’t leave yet [Music] all right let’s go way to start off the week pull your chest down to your shoes that’s how you start off a week no i know it is on the day you’re seeing this holiday in the u.s holiday weekend get these short workouts in today and tomorrow tomorrow is my 30th birthday today and tomorrow both are kind of holidays for me i guess today is definitely for you but just make sure you make that a priority get that in at some point in your day okay flip it back over hands and knees i want you to drop your hips down oh yeah good those kicks and those knee drives really work the hip flexors got to lengthen them out here a little bit stretch them out make sure above all else you’re hydrating it’s pretty hot in charlotte north carolina but hydrate always especially if you’re out in the heat and the sun okay pull your chin up hips up and shoot him back into child’s pose reach your hands out good job very proud of you for starting this day off this way or closing the day out with me good come back up right leg beside the right hand push it down always know if you make these things a priority your lifestyle is going to come into a healthy version of yourself okay it’s going to be one of those lifestyles where you just start to realize you’re making healthy choices more consistently okay switch it over it’s about the lifestyle after all right not the quick fix not the let me try this for a while and then i’ll try something else i want you to live and eat and work out in a way that you can sustain for a lifestyle not a temporary thing okay you’re stuck with me for life is basically what i’m saying tuck your toes down lift both your hips up and come in the middle relax relax your arms down to the floor let your head hang and i just want you to be proud of this effort if you’re dripping sweat if you’re breathing heavy or if you’re not a sweater either way if you’re at this point in the workout slowly roll up with me you worked hard you showed up for yourself today okay don’t forget the importance of showing up for yourself okay showing up for yourself is such a thing where we tend to put it last right we tend to say well you know if i have time i’ll fit that in this is doing something that you should always make time for okay this gives you energy later in the day it gives you mental clarity it helps you feel accomplished accomplished and it transfers into who you are as a person so when you’re making decisions later in the day you remember i’m person i’m a person who works out sorry it’s the end of the workout you guys know this gets crazy at the end but i’m a person who prioritizes myself i worked out earlier i want to do things that support that throughout the day and then that starts to make you feel great it starts to become addictive and you start to really realize how important it is and how great it feels when you just start prioritizing your health and yourself okay then you can give to others right then you can be everything you want to be but the healthiest version of you i believe is at the core of all your accomplishments i truly believe that okay so make sure when you head out today after this workout you’re either going to bed you’re going on with your day or you’re just starting your day make a choice right after this that supports this workout that supports all the work you just put in okay and that’ll continue to become your lifestyle and you’re stuck to feel amazing all right so very proud of you today make sure before you head out today you give the video a thumbs up and check in with me and subscribe to the channel turn on that little bell notification comment below if you crushed it with me and i will see you back here tomorrow for my 30th birthday boot camp alright guys i love you bye [Music] so you

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:

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

Maximize Your Workout with Top Brand Clothing

Wearing the right clothing can significantly enhance your cardio workout experience. Check out our top-brand clothing options designed for comfort, performance, and style:

Yoga Sets

  • Comfort and Flexibility: Perfect for warm-ups and cool-downs, our yoga sets offer unmatched comfort and flexibility.
  • Stylish Designs: Choose from a variety of stylish and functional designs.

Activewear

  • Breathable Fabric: Keep cool and dry with activewear made from moisture-wicking materials.
  • 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

  • Optimal Support: Essential for high-impact activities like running and jumping rope, our sports bras provide the support you need.
  • Comfortable Fit: Designed for maximum comfort with adjustable straps and breathable fabrics.

Swimwear

  • Versatile Use: Our swimwear is perfect for both swimming and beach activities, combining style and functionality.
  • Chlorine-Resistant: Made from durable materials that resist chlorine damage.

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Embrace the power of cardio exercises and boost your cardiovascular health, endurance, and stamina. And don’t forget to gear up with our top-brand clothing to look and feel your best.

Shop now and start your journey to a healthier, fitter you!

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