30 Minute NO EQUIPMENT HIIT Cardio Workout | FOCUS - Day 15

30 Minute NO EQUIPMENT HIIT Cardio Workout | FOCUS – Day 15

By TopShop Cardio at home strength workout, at home workout program, at-home workout, cardio, cardio for fat loss, cardio workout, cummings, fat burning, fat burning cardio, female fitness, Fitness, full body, full body hiit, Full Body Workout, full body workout at home, HIIT, hiit training, hiit workout, hiit workouts, home workout, interval training, motivation, No Equipment Workout, quick cardio workout, sydney, sydney cummings, sydney cummings cardio, total body, womens health, Workout 0 Comments

Video Transcript

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what’s up everyone it’s Sydney and this is your 30 minute body weight hit cardio workout so grab your mat and a sweat towel and let’s get started [Music] what’s up everyone welcome to your 30 minute body weight cardio workout you’re not going to need any equipment today just some space to move and a sweat towel and your water bottle you won’t need jump ropes or sliders or anything like that today so just make sure you’ve got some room and I will show you high impact and low impact options just in case you need to dial it back if you can’t be jumping and stomping I get it I just want you to move with me 30 minutes 30 seconds of work per exercise we’re going to group exercises together in two sets three sets four sets making sure that you’re always getting good varieties okay so let’s jump into it warm-up time Cross Your Arms over your chest three two one let’s go step it side to side [Music] great job out big open chest three two one take your arms right by your hips and go up good with any cardio workout you’re going to be moving your whole body legs arms breathing nice and deep right so start that now good heels to glutes take it back good job I’m gonna try to make this workout fun we’ve got varieties two things combos it’ll all make sense once we get into it but my mission is to make sure you know you’re here now because you know you deserve this okay you work hard throughout the whole workout no matter what it looks like wide stance down in the middle you have to modify if you have to slow down if you have to speed it up if you want to turn it up a little bit more we work hard together whatever that looks like okay you I do an exercise and you just can’t get the hang of it high knees jumping jacks jump rope that’s fine all right the whole intention is get your heart rate up work intensely in our short work periods arms over top we rest in the 15 seconds okay make sure you’re not doing the huff and puff and complaining your 15 second rest I know that’s easier but take the 15 seconds as your opportunity to breathe to recover okay all right let’s walk it out inchworm step it up with your left foot and take it back and we’re going to do the same thing with our right foot good take it back one more time each side there you go walk it back and hit that other side one last time great job step up with both feet nice wide stance open your legs out to the side burning up and down great work one more good job let’s jog in place tap inside to side get in the mood to work hard for yourself not against yourself not to undo anything that you’ve eaten this is for you this is serving you and your health okay so keep thinking of it that way through the whole workout I’ll remind you even when it gets tough good now tap it over over 15 seconds we’re gonna go left middle to the right high knees okay so 10 seconds will go you’ve got left middle and right gonna go high knees one two three four one two three four ready two one let’s go good think of three stations on your mat okay hit four or five in each one and just keep moving [Music] good don’t cross your feet [Music] that’s it four three two one and rest next move knee drivers you’re taking your hands up here here coming over stay on the ground if you want to hop you can’t ready hands up three two one let’s go foreign rotation here a little transverse action upper lower and core great job 10 seconds good job five four two one all right let’s keep going four exercises in your first circuit pop squat is your next one leg start together jump out and sit or step out and sit okay just keep coming in and out three two one let’s go I like to take my mat and make that the width gotta jump out make sure you’re not just bending so this is different than this I need this 10 more seconds great job [Music] four two one yes good last one front kick side kick so we go front and side same leg then switch okay front and side front inside three two one let’s go front side front side I personally like to hop on the front kick and then plant it good side kick okay that’s it seven two one yes that is your first circuit grab water we’re going back to the top high knees left middle right let’s go three two one come on good job arms are moving past your body not across okay just like a pocket you’re going into your pocket three two one good rest hey drivers hands are here pull over okay like I said you can hop or you can just keep it on the ground 15 seconds breathe work hard three two one let’s go when those 15 seconds come up for rest you should be working hard enough to knead those 15 seconds to breathe okay don’t worry about pacing yourself today waiting until you’re halfway to go hard you go hard now and you’ll surprise yourself how long you can last working as hard as you do five four two one great job pop Squat and then our kicks you’re doing great breathe deep ready three two one let’s go [Music] great job chest up and hips down fourteen [Music] go go go five and rest good tried to let you focus in on your breath on that one let’s finish out round two right here okay we’ve got three rounds you’re doing fantastic front kick side kick front kick side kick two one let’s go [Music] use your arms [Music] get your breathing down there is a rhythm okay it doesn’t have to be rep for breath you just need to be consistently focused on breathing consistently three two one big deep breath and a drink we’ve got one more round and we’re done with that first circuit [Applause] here we go high knees two one let’s go [Applause] time good come on work with me you got 15 more seconds and you’re done with these knees up in front of your hips [Music] four come on spread it out two one rest good I also want to make sure you go all the way through that work period and you start when I say one okay so we get the whole potential here for what is a great workout for ourselves remember let’s go knee drivers two one [Music] great job let’s go come on [Music] nice work you’ve got ten nine [Music] come on finish three all the way through two one rest good job pop squats I saw you go all the way through that work period let’s keep that up and what’s your time here to be valuable so if I can get you to work a couple more seconds per exercise it could be a couple more minutes per workout let’s go see if you can get your feet in and out quicker this time pop pop come on it’s the last round after all good nine eight three all the way through two one now rest last one kick kick kick kick ready we need this rest right five four three two one let’s get it [Music] 15 seconds crank it out come on go all the way through your last eight seven six more kicks five four three [Music] and rest beautiful job circuit one done grab water and we’re moving on to our next set of four exercises two reps of everything okay so the second circuit two reps two exercises so just think of combos here [Music] all right two and two we’ve got two hooks two knee drives so it looks like this Hook Hook drive drive hook hook so right about chest level hands up drive drive all right let’s go there in seven seconds big deep breath three come on hook hook two one let’s go Hook Hook drive drive foreign good exhale 15. four [Music] good three two one rest two lunges two jumping jacks this can be lunge jumps or just regular lunges and then one two okay two lunges or lunge jumps Two Jacks and let’s go [Music] [Music] great work 15 seconds come on push yourself for seven [Music] two one rest two push-ups two tuck jumps okay so your tuck jumps are coming from a plank here and here then your push-ups can be knees or toes so one two tuck it up one two ready let’s go [Music] [Music] good 10 more seconds [Music] foreign two knee Drive jumps two floor taps okay remember we did these a while ago Drive one two okay ready knee Drive left and right let’s go drive back switch [Music] good you don’t necessarily have to squat on those floor tabs I just want you to touch twice five seconds [Music] good rest great work oh we’re back two hooks two drives seven three two one let’s go right here that’s it feel strong and powerful you got something you want to let out go go one more round three two one rest great job I see you I know you feel better after that right we got one more round so you can let it out again if you want two lunges two jumping jacks here we go four three two one let’s go down down and Jack [Music] 15 more seconds come on [Music] last seven [Music] three two one rest all right Shake Your Arms out two push-ups two duck jumps and if you’re going to your knees that’s fine just pop back up for the tux [Music] two one let’s go [Music] good job seven six two one and rest okay big deep breath come up slowly take your time [Music] breathe knee drag knee Drive floor tap floor tap we go in four doing okay three two one ride that knee drive up foreign yes come on you’re strong ten nine two one all right let’s go get your mind right positive this is for us remember benefiting us we got two hooks two drives big deep breath exhale let it out right here remember let’s go ha [Music] 15. come on let it out [Music] you got five come on let it out one more time three two one breathe great job lunge lunge Jack Jack how you doing let’s go last round three two and we’re off [Music] good work 15 more seconds let’s go let’s go [Music] seven three two and rest push-ups we’re back so soon but we’ll be done so soon as well perspective is everything four and let’s go good 10 seconds time check you got eight more seconds left in you [Music] three two one rest okay last one two knee drives two floor tabs and then we’re moving on ah there you go there’s that breath ready drive two one come on whoops sometimes I need a phone go [Music] ES eight seven drive it up five three two one and breathe 45 seconds to rest here we go three exercises left between us and the end so you know how we just did two of everything now we’re gonna do three of everything okay Plank hop-ups and plank jacks there’s exercise one okay just think three three everything I tell you I’m gonna give you two exercises three the first three the second okay so you have plank hop-ups think of a pike one two three and then plank check two three let’s go there in four three two one come on up up up and then out times three [Music] that’s it he got ten more seconds come on three two one come on up to standing we’ve got standing mountain climbers and butt kicks three each leg three each leg one two three one two three ready we’re ready we got this two one let’s go one two three and back one two three come on seven [Music] three two one and rest three high knee Taps each side three lateral slides okay so you go one two three one two three short and quick one two three one two three ready let’s go [Music] 15. [Music] seven two one and we’re back to the top let’s go three plank hop-ups three plank Jacks so just Pike it up use your core when you hop down to brace one more big deep breath and let’s go foreign [Music] give me 10 more seconds come on [Music] five and rest all right let’s go walking up standing climbers and butt kicks three each leg three each leg come on I’m with you breathe two one let’s go [Music] 15. you’re doing amazing keep moving and give me 10 more good seconds let’s go foreign [Music] come on let’s go laterals and high knees this is going to wrap up round two we’ve got three rounds [Music] ready two one let’s hit it one two three drop one two three [Music] quick quick foreign [Music] two one rest recover breathe we’re back up to the top planks Jacks and hops or Pikes let’s go give me everything you’ve got here this is it two one keep it tight [Music] fifteen let’s go come on five [Music] two one stand up come on exhale walk it back breathe that’s it seven Dandy climbers and butt kicks I need your intensity to be all the way up three two one let’s go [Music] good let’s go let’s go [Music] ten seconds [Music] four don’t stop until three two one breathe high knees and slides I just need you to go all out right here 30 seconds of work and you get a nice long cool down earn your pride here in yourself three two one let’s go [Music] [Music] let’s go first 15 done speed it up nine go seven six [Music] three two one and rest hands up breathe exhale you’ve made it to your cool down amazing job be proud of yourself remember right before we started those last 30 seconds I said work hard enough so you’re proud of yourself at the end big deep breath in exhale let your arms drop this is what that feels like proud of myself exhale and one last time for exhaling negativity Let it go Let it go Let it go great job ear to the side so I Want You to Breathe for a second switch it over there you go let it fall let the sweat fall let your breathing calm down take your left heel back and put it on the ground bend that left leg so we’re stretching the calf hands up in the air and just open your chest very good drop your hands and switch legs back leg bend it good and as you’re heading out of this workout today don’t let it stop here make yourself proud in another way okay let’s drop your hands down to the floor and drop your hips down to the floor as well make yourself proud in another way today and just do it for you no more of this I do it for everyone else to be proud of me I want you to be proud of you I’m proud of you but there’s nothing more valuable than your own self-talk your own love for your own self no more I want to do this to be a better X Y and Z for other people yes that’ll be a side effect of you loving and being proud of yourself tuck your chin lift your hips shift it back and I just want you to surrender all those expectations that you have to be as good as someone a certain weight and then you’ll be happy or when you get into those pants you’ll be happy or when you stop quote unquote messing up or falling off track then you’ll be proud of yourself no we’re proud right now come on up tabletop position open your chest and then lift just relax your back you cannot wait to love yourself okay the person you are right now already incredible in fact you’re incredible enough if you desire goals for yourself that’s finding value and finding capability in yourself to do what it takes to get to those goals so in a way that’s you already loving yourself okay I’m not saying being complacent I’m not saying be satisfied with what you are now and never aim for more never saying that we all always have the capability to be better tuck your toes lift your hips up and walk it back okay we should always be growing evolving changing into the best versions of ourselves cross your arm over but what I want you to acknowledge is as we’re thinking of these goals and as you’re working towards these goals don’t wait to appreciate yourself [Music] switch arms you’ve got to appreciate the fact that you right here right now are enough you’re enough for happiness you’re enough for confidence you’re enough for belief in yourself especially if you’re working on a goal that is self-love that’s knowing that you’re capable enough to do something hard to get to the next best version of yourself and knowing that you’re always evolving and changing and growing is loving yourself okay but loving yourself and working hard for the best version of yourself can coexist and they should coexist so right here right now I know I made you do this yesterday but take your hand put it in a fist put it on your heart I am enough already and I deserve the next best version of myself all right your turn I am enough already and I deserve the next best version of myself all right close your eyes big deep breath in Let It Go and let’s go let’s keep rocking with the self-love self-appreciation to go for the next best version but you right here loving yourself already before you head out today make sure if you wouldn’t care to do me a quick favor go ahead and subscribe to the channel I’ve got a lot of exciting things coming up for you I can’t wait to show you so go ahead and subscribe and give the video a thumbs up when you’re done with the workout and I will see you back here for our next one have a great day thank 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:

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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Sports Bras

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Swimwear

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30 Minute NO EQUIPMENT HIIT Cardio Workout | FOCUS – Day 15