30 Minute Sports Cardio Workout 🔥Burn 360 Calories!* 🔥The CHANGE Challenge

30 Minute Sports Cardio Workout 🔥Burn 360 Calories!* 🔥The CHANGE Challenge | Day 6

Video Transcript

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what’s up guys it’s Sydney and this is your 30-minute Sports cardio so grab your mat let’s get started what’s up guys welcome to years thirty minute cardio workout today we are going to be doing things a little bit sports teams but if you’re not super coordinator never been an athlete you will be totally fine doing this workout it’s basic moves that we’ve done in cardio workouts before with myself but I’m attaching kind of a sports label to them so we’re gonna be moving in all different directions just make sure you have plenty of room on the side of your mat in front of you behind you to move to kick to punch and just get our heart rate up and get our sweat on okay also make sure you have water and a sweat towel we’ll be working for two rounds of 45 seconds and just working right down the list okay lots of variety so you’re gonna love this lots of sports today also I want to thank Kody I cakes a big thank you for sponsoring this video and if you’re interested in their product the link is in the description before we get started make sure you’re subscribed to the channel either now or before you head out today so it can keep growing as a community alright I appreciate it so much all right give me a big stance here nice powerful stance turn your toes about 45 degrees out we’re gonna rock into the tour mode so thumbs up if you are ready I’m gonna start reaching down to the floor hinging your hips back and then coming all the way back up to a high reach okay three two one alright let’s go hinge the hips back reach and extend no equipment required today as you can see I know I didn’t say that but I’m pretty sure you guys could see that if you want to grab light dumbbells three pound dumbbells wrist weights ankle weights you’re more than welcome to do that but I’m gonna be asking you to move quickly at all levels one more good hands are right here to your chest I want you to twist and tap the back foot okay keep control of your core good work we’ve got some rotational moves today so this will help warm everything up three two and one nice big wide stance glide right and left good setting your hips back taking your feet down into the floor and feeling that inner thigh stretch doing great – one now what you turn and face the side give me high kicks alternating left and then right great job let’s go one more each leg and go ahead and bring it into a job here in the center we’re gonna start with boxing today so we’re gonna go boxing jab cross duck under okay ready let’s start here in two one let’s go jab cross duck jab cross jab good now if you guys speed that up so pop a little bit in your punches okay round number two we’re just going to switch arms [Music] that’s it good punches move inside the side ten more seconds good you’ve got six five three two one rest and now we’re just gonna switch your hips boom same thing on the sack jab cross glide under jab cross slide under okay here we go get your feet moving three two one all right let’s go jab cross slide so basically two punches and then slide it over if you’re going hoppy make sure your punches are still quality they’re not just getting side-to-side okay [Music] great work [Music] come on just over 15 seconds left you got ten nine good eight [Music] boy [Music] – one rats give me a little jog right here next move – uppercuts and a kick same side so left arm goes here one two kick one two kick ready two one let’s go one two tick same thing here if you want to add the hop boom boom hit same side for the whole first round [Music] perfect 15 [Music] that’s it ten nine five seconds four three two one rest good job same thing with the other side hey right here so right arm 1/2 right leg kick are you ready let’s go into one up up kick perfect and when you bring that uppercut through bring pit power as well so great work come on fifteen [Music] almost there five four two one new sport we’ve got basketball you’re catching a pass from the right throwing it to the left okay so you’re gonna grab pass grab pass if you can add the hop okay three two one here we go push grab push now when you push across I want this back hip powering good work this is why we did that rotational warm-up remember go ahead think about getting a pass way down the court to your teammate big push good 15 14 13 come on grab big push last couple you’ve got four three two one rest now we’re taking the pass from the right pushing to the left okay this is a push this is not a push okay give me hip power take it from the right three two one here we go grab push [Music] good boom who wears working arms are working legs are working let’s go total body move right crab push your right there 14 come on you’re gonna finish strong here for eight seven four three two one breast now we’re going cross court pass lunge take that left leg hand is overhead we’re going pass come back up pass come back up you’re not ready for a lunge give me a squat throw squat throw ready let’s go same things you want to step it up go down alright [Music] left leg holy come on wait on the court so you got a lunge into it [Music] good work fifteen so if you want to step it up go lunge throw four three two one same thing with your right leg okay you’re either lunging into it hop lunge or squat and throw okay you’re doing great whoo three two one let’s go feel good about it hop that into it boom keep the breathing up you hear me 20 seconds come on good keep the knee out out front whoo eight seconds come on good job three two one rest you’re going into soccer now you’ve got a step and kick okay so you’re gonna hop step kick okay hop forward left kick right boom boom back boom boom back ready hop onto your left or step kick right let’s go and if you need to slow this down step kick step back reset kick step back reset [Music] good work come on 2015 [Music] long kick down the field come on work it out I’m here with you you’ve got four three two one beautiful same thing other leg so we hopped onto our left kick with the right now we’re gonna hop onto our right kick with the left okay three two one let’s go use your arms for balance you’re not hopping you’re still step kick and back step kick and back good work 15 more seconds come on soccer player last soccer move for football depending on where you are in the world beautiful four three two one rest breathe volleyball pop squat set hands are like this okay you’re going out wide push up okay bring the hands down wide push-up or just sit you don’t have to jump to one let’s go hands are here push that set up what you’re doing here is setting your teammate up for a spike at that point let’s help the team push [Music] beautiful job 18:17 you’re doing great push through the light burn you’ve got eight seven two one yes rest walk it out walk it out fifteen seconds big deep breath five seconds same thing round two let’s go now if you can you can set it to the side to the side your teammates on the other side of the net but you got to get it over there just a little switch up if you would like [Music] [Applause] good job 15 my 7 4 3 2 1 beautiful job shake those legs out block and dig so you’re gonna go hands up here hands up here just going out to the right alright to one block it first hands down dig if you want to jump here boom down boom down okay just keep it moving keep breathing [Music] so palms are facing the net here they’re open to the ball down here just something else to focus on that’s out of your leg burn Wow 15 more seconds if you can step it up let’s go perfect four three two one 15 seconds walk it out okay go into the left same thing block then dig that volleyball all right left side are you ready let’s go three two one block first step out [Music] what so you notice this one leg doing all the work right your other legs just kind of staying straight hanging out there you wanna hop you can I just need you’re moving 15 last volleyball move here then we’re moving on to a little bit of football we’re in the u.s. football three two one three you’ve got 30 seconds rest we’re moving into the second half of this workout we’re over halfway there actually 30 seconds here to breathe and grab water and if you just want to say jogging in place go for it 15 more seconds okay football over the shoulder catch and tuck with high knees the football is coming over your right shoulder you’re gonna grab tuck one two three fourth grab tuck one two three four in eight seconds okay here we go twist and grab pull one two three four ready coming over the shorter two one look grab two one two three four [Music] [Applause] good it’s just an active reach pull Tiny’s you’ve got the ball [Applause] [Music] [Applause] good mark come on grab it pull sprint to the end zone last 15 14 13 [Music] seven six three two one red good fifteen seconds in you’re going to the other side my hair is 100% going up all right five seconds ready to grab and catch over the left shoulder two one grab catch one two three four perfect come on grab it pull in good work good work here pull and sprit it’s up to you [Music] almost there 10 seconds you got a sprint you got to go 8 7 3 2 1 rest now you’re gonna go squat tap down quarterback snap all right so you’re you’re the quarterback here all right they’re waiting for the ball squat grab turn squat grab turn okay so you’ve got the football ready let’s go turn to the right first squat grab turn squat grab turn good you’re getting ready to throw it you’re looking around which receiver is open you’re looking back draw back go ahead take the snap look good work if you’re staying on the floor grab it step back okay squat grab step fifteen more seconds could go grab it you’ve got six five three two one and throw it whoa all right now we’re going to the other side same thing okay so for me that was actually my left hand so this side might feel a little bit better for me turning getting ready to throw all right either way you’re going to your left to one let’s go [Music] [Applause] good work up twist and back down that’s it come on go for it go for it fifteen more seconds crab turn look around who’s open come on sit down eight seven get ready get ready four three last one catch it snap turn throw amazing job pass completed touchdown okay grab some water we’ve got some track moves here at the end to finish off 30 seconds here and then we’ll go 800 meters start with hands on the ground and six high knees all right so if you’re running an 800 meter run you’re not going to start in the block so you’re just gonna start here right hand out front right foot out back you’re going three two one the gun blows six here and then you’re back into it ready let’s go six high knees touch back one two three four five six your start is everything here okay so get back then go quick same leg goes back as your hand touches down okay so left hand left leg back and down perfect fifty seconds nine eight seven [Music] four three two one rest alright so now we’re just switching other leg goes back other hand goes down okay big deep breath make sure I’m not sweating out here alright let’s go in three two one touchdown drive for six good come on power power power touch go you’re waiting for that gun oops it goes you go your start is everything how those starting lines come on fifteen good job ten [Music] five go go go go for three well nice one two one and rest all right we’re going to throw in the discus now field events work for 10 seconds we’re taking it from left hip over right shoulder so here over here over ready let’s go take it down bend this knee post an extend to get that twist okay I want you to challenge yourself here to feel your core [Music] outside your knee push out of that bottom leg to push you over good job ten more seconds four three two one hand arrest same thing you’re taking it from the right leg down over the left shoulder okay if in reality if you were throwing a disc this back arm would be your throwing arm you kind of lead the way with this arm let go here but just for the sake of the workout will go both hands let’s go just a little track-and-field knowledge bomb on you there case you’ve ever watched the discus this does not look like this [Applause] we’re moving in our core rotation and our control just like a discus thrower has to do okay we’re all athletes here I’ve just got to show you all the ways you can move in v1 14 13 beautiful five four and rest now we’ve got three rounds of our last exercise you’ve got an 800 meter pace a 400 meter page whip which is faster than a 100 meter pace which is your fastest so jog fast jog sprint okay now watch yourself eight hundred four hundred one hundred okay five seconds to listen for my cues we’re starting with the 803 to jog it out one let’s go if you’re just doing a marching you’re here you’re here and then you’re here okay all right 400 a little quicker and 100 Oh 800 good be ready for these intervals to switch 100 go 400 quick jog good job 800 slow it down 100 go go go go go sprint sprint sprint sprint come on one hundred eight hundred three two one great job 800 slow 400 medium 100 sprint just think of the races in real life okay a little longer you go a little slower they’re short they’re as fast as you can go all right let’s go again three two one start with the 800 right here Hey 800 and 400 go medium 100 go go go 400 medium 100 Go Go Go 100 keep it up keep it up keep it up keep it up 800 good jog it out we’ll stay here for five more seconds and then finish with a 100-meter sprint to one 100 for 10 seconds go go as fast as you can arms go let’s go rest beautiful we’ve got one more round and that is it 800 400 100 this is it right here 5 seconds are you ready 3 2 1 800 right here for 15 seconds ok get your mind right to increase your speed and about 10 good work we’re going into the 400 pace in 3 2 1 medium let’s go knees up arms are moving quicker you start to lean forward a little bit more 8 seconds and you’re 100 meters sprinting for 15 to finish the race it’s the kick right here 3 2 1 go run your race come on finish strong it’s all you seven six faster they’re gaining on us for faster thirty to one and that deserves a high five nice work let’s come on back I want you to drop to your hands and knees you’ve made it to the cooldown and you guys had a great match game meat etc out today set your hips back reach your hands forward and I hope you feel like the athlete that you are today never played a sport in your life or played sports your entire life if you did this workout today with any kind of modifications advancements whatever and you finished right here with me you’re an athlete come up and shift your hips forward look up you move like an athlete the only difference is they’ve been doing the same motions and strengthening the same type of body parts or movements for a long period of time and they practice and they’ve gotten great at it and this is just a sample of what you would see as an athlete okay come on to your hands and knees let’s go cat and cow here okay fill your lungs up exhale lift your back inhale drop your stomach one more fill your lungs up at the bottom exhale lift you come under your toes lift your hips up to the sky heels down and you’re slowly walking back kind of waving your hips side to side so you get a good stretch at the hamstring and the calf each step of the way back come back to the back reach your hands behind your ankles and pull your chest down towards your quads pull pull pull pull slowly roll it up stand right here hands are on the back of your tailbone widen your feet out just a little bit push forward come back to the top good job I just want you there for a second okay push forward again one more time come back in let’s get the quads a little bit here grab onto your left foot pull heel to glute amazing job today an amazing job this week I cannot tell you how proud I am of you guys for finishing week one of our four week change challenge holy cow high-five see you guys I can’t tell you how proud I am I’ve seen you guys crushed it I’ve seen you push through I’ve seen you show up go ahead and switch legs and give your best and comment and say that you made it I could not be more thankful for your comments for your likes for most importantly you doing the workout with me so thanks for letting me be a part of your journey today and always hopefully if you’re new here it’s your first workout here with me I post new workouts every single day at 5:00 a.m. and I sequentially program them go ahead and cross your arms over your body I program them in a way that you can follow along each day so you don’t have to go through searching we’re making your own program or anything like that I’ve got you if you’re looking for something specific however I’ve got you there too so put your hands on your hips lean side to side if you’re looking for something specific check the playlist tab here on my channel I’ve got everything sorted so if you’re looking for a specific body part if you’re looking for a specific time like 30 minute workout or a 40 45 50 60 you’re just looking for a stretch I’ve got them all sorted in the playlist tab okay so make sure you take advantage of that make sure you head into the stretch tomorrow as well every Sunday or every day 7 whatever kind of schedule you’re on right now every single Sunday I post a workout at 5 a.m. that is just a stretch I need you to rest at least one day a week you can stay moving it doesn’t mean you have to sit on the couch and just not move it just means your intensity needs to be a little lower stay a little active and do a little recovery preparation work for the week okay use that day to focus on another way that can benefit you and your health and probably a bigger way your nutrition alright get your food prepared for the week get everything sorted out so you have your timelines you have your your clothes laid out you have your laundry done you’ve got your food ready so you can go into the week and just execute throughout the whole week okay so don’t forget about that stretch tomorrow and guys don’t forget to subscribe to the channel right down below this video it means more to me than you know and I can’t wait to crush week number two with you in the four week challenge if you haven’t grabbed your calendar yet or if you want to join the Sydney squad and get access to everything that we’ve got in there I’m sure I could ramble on and on about that all day and I pretty much do every day but click the link in the description and you can read more about it you can see a lot of it on my Instagram stories as well I’m just so proud of that community in there and I know we can keep growing I know we can change more lives so join us if you’re thinking about it I promise you will not regret it don’t forget before you head out give this video a thumbs up and subscribe to our Channel and I appreciate it more than you know I hope to see you in the squad and more importantly I hope to see you back here tomorrow bye guys [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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30 Minute Sports Cardio Workout 🔥Burn 360 Calories!* 🔥The CHANGE Challenge | Day 6