30 Minute Tabata Cardio Workout | POWER Program - Day 16

30 Minute Tabata Cardio Workout | POWER Program – Day 16

By TopShop Cardio at home exercises, at home hiit workout, at-home workout, body weight workout, bodyweight workout, cardio, cardio and abs, cardio at home, cardio hiit, cardio workout, cummings, female fitness, fitness at home, full body, Full Body Workout, HIIT, hiit cardio, hiit training, hiit workout, hiit workout at home, home workout, interval training, motivation, No Equipment Workout, Strength, sydney, sydney cummings, sydney cummings cardio, total body, womens health, Workout, Workouts 0 Comments

Video Transcript

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what’s up guys it’s sydney and this is your 30 minute tavata cardio workout no equipment needed so grab your water and let’s get started what’s up guys i’m so excited that you’re here today for our 30 minute tabata cardio workout don’t need any equipment all you need is some space to move definitely your water bottle and your sweat towel if you ever want to grab the bottle that i’m using it’s always linked in the description below but no equipment needed so just get ready jump into the warm-up with me and give me a thumbs up if you are ready all right we’re going to hop right into this hands on your hips let’s hinge back in three two one here we go shift squeeze shift squeeze and start your breathing here to bottom meaning 20 seconds of work 10 seconds rest one more good heels to your glutes so we’ve got three rounds through every exercise some of them will do straight sets meaning all three rounds of the same exercise some of them will do supersets meaning back to back two different exercises three two one hands right here at your chest you’re gonna turn and push turn and push there you go get some good rotational core action going on here we do have a couple rotational moves four three two and one cross your arms over your chest great job remember 20 seconds of work 10 seconds rest which means hard in the 20 seconds you go as hard as you can you breathe throughout don’t hold your breath until the rest okay jumping jacks right here or tap it out for a low impact option okay we’re breathing through the whole workout today you’re going to hear me exaggerate my focus on the breath because we have to go hard we have to breathe to be able to do that four three two one good knee to chest big pull pull great work two and one perfect let’s step it back to the back of your mat squat down shift left and right open up your hips your inner thighs just a little bit and hands down walk it out into a pike position shift your hips left to right to put your heels down to the floor and stretch out your calves good breathe three two and one walk it back to your toes slowly roll it up last couple things here hamstring high kicks we do have some kicks today and i’m going to show you how to make everything a lower impact option so if you’re upstairs in an apartment either you can’t do a jumping move right now or you just can’t do it where you’re at i’ll make sure you know how to crush this workout with the same intensity one more all right let’s jump into it are you ready okay slide and hop is your first move let’s start over here on the side left side you slide over hop over pop if you need to modify that take the hop out give me a squat you’re over squat over squat okay ready grab a quick swing of water if you need it we’ll go in 10 seconds we’ve got three rounds right here over and up we’re over and sit four three two one let’s go over up good 20 seconds you’ve got 10 more that’s it five four three two one rest for ten one down two to go this is how i keep track today what we’ve done what we have left here we go round number two two one let’s go and get your arms involved too over up good i’m gonna get in and out today but you’re gonna go hard while we’re here four three two one breathe two down one to go last round here we go four three two let’s go that’s it trust your body it needs the breath there you go eight seven six come on last four go three two one and breathe grab water or just breathe we’ve got a super set coming up next two exercises first one scissor chops you’ve got options hands go here okay feet go the same way opposites left leg right arm okay if you need to modify here here okay stay on the floor but give me a little bit higher kick exercise two upper upper jab jab up jab okay scissor chops three two one let’s go right here 20 seconds of work right after this first round we’ll go into those boxing moves seven come on three two one rest fists here you come up up cross cross or jab jab ready three two one up up jab jab [Music] speed it up when you get your rhythm pips are moving seven six three two one rest good scissor chops again we’re here make sure core is pulled in so you’re not here but here ready let’s go round two [Music] core is in arms are moving right past your sides and you’re thinking hot quick feet seven six pull it in move your arms a little quicker three two one rest good all right upper upper jab jab right here your hands always return back to here two one go up up jab jab that’s it keep it moving [Music] four three two one breathe two rounds down of both one round left to go of both get intense here four three two come on pull the abs in move the arms quicker elbows go right past your ribs good pull those heels back down go go go go six five three two one breathe two uppercuts two jabs last round let’s go give me quickness give me hip turns two one go up good think of really getting right into that punching bag good breathe four three two one and rest great job grab some water we’re gonna go for it a circuit three exercises i’ll show you and we’ll go together [Music] all right exercise one pull and punch jacks you’re grabbing from the ceiling pull punch pull punch up pull punch so there’s a little come back together hop down up okay or down out if you need to modify that one leg one leg okay right after that toe tap star hops you touch opposite toe up in a star or calf raise okay after that lateral kicks here here okay so we’ll go in eight seconds with our pull and punch jack pull punch three you’re ready come on two one let’s go pull punch pull punch [Music] now what will help you go faster here tighten the core five four three two and one wrist opposite toe so you’re here open whether you’re jumping or calf raising four three two one let’s go down up [Music] good now you can keep your gaze kind of neutral here you don’t have to go down and up keep it neutral you can focus on that one spot three two one rest lateral kicks you can do the same thing if you need to here here or you can look ready two one go out out you can find a spot on each wall to target get your heel out to it or you can gaze right here you need to not swing your head back and forth so much seven [Music] three two one and we’re breathing we’re back to the top one circuit down two to go pull and punch are you ready three two one let’s go [Music] ten nine pull punch quicker four three two one breathe little start hops here you’re doing great breathe there you go feet wide two [Music] one i like to swing my other arm straight back so i know that my chest is staying straight you can squat down a little you can hinge just about moving up and down five come on three two one breathe laterals side to side i know some people can’t turn quickly keep it right here and kick ready let’s go [Music] if you lose your balance like that it’s totally fine i’m gonna do it all the time i’m not alone i know that only expectation here is you work hard not you be perfect you work hard three two one beautiful that marks the end of circuit two we have one more to go through all three are you ready pull punch two one let’s go this is it finish strong good think of grabbing something like a rope pulling it down and punch it forward seven six three two one breathe toe tap start hops last round we’re done with the rope pulls ready right here three two one come on core tight [Music] that’s it right here come on up hinge power it up eight three two one yes last round of lateral kicks and that’s our third round through that circuit and we’re done with it four three two one go keep the weight over the foot that’s on the floor extend that knee and heel come on ten you’re doing great five four three two one and breathe amazing job [Music] all right grab some water breathe [Applause] [Music] nice work [Music] all right grab water grab your sweat towel i’m going to show you your next move okay you guys just breathe and rest we’ve got a slide two slides in a rope pull by itself we’re back to single straight set okay two slides you’re grabbing a rope from the front pulling it over like a wood chopper okay so i’m going to give you two slides grab pull two threa two slide grab pull so you’re pulling from the middle to the outside of your outside leg core rotation here is going to be great okay ten seconds will go together one two pull one two pull as you’re landing in that last slide grab and pull ready two one let’s go good grab it pull it outside of that hip [Music] beautiful four three two one breathe one down two to go now can you speed it up a little bit can you get lower can you get quicker two one go go pull go go pull come on [Music] a little bend in your knees is constant seven six come on pull three two one rest last round through i hope you’re having fun with this one you can imagine whatever you want wood chopper rope pull three two one last round come on pull pull and you watch that pull okay that’s it last ten come on four three you’re doing great two give me one more and rest great work breathe back to a superset two exercises that one went pretty quick right quick right we’ve got a med ball slam and a forward kick okay med ball slam we’re lots of imaginary things today robes medicine balls you’re going to take a medicine ball you’re going to either calf raise or jump to grab it you pull it down slam it on the floor just meaning tap the ground so option one with the hop grab slam grab slam option two no hop calf raise touch notice in my touch my butt goes back i don’t go here i go here okay that’s exercise one exercise two forward kick and cross punch you have options you’re going opposite left leg right arm if you want hop hop okay doing okay you’re doing great i’ll give you 10 seconds we’ll start with our med ball slams reach pull to the floor ready you got this come on three two one reach put it down hips go back not here on your toes [Music] reach high you can also keep your eyes on the ground here seven come on two one beautiful forward kick cross punch you bring it up knee heel knee heel punch to the heel two one let’s go breathe every punch exhale six five four three two one breathe one down two to go med ball slams in four you’re doing great three two one [Music] on your calves or up in the air whether you’re here full extension and down full [Music] extension seven come on big slam two one yes come on back up breathe this is where your mind will start saying slow down you’re getting out of breath keep going you’ve got this we’ve got it come on two one here here [Music] just think you’re almost two thirds of the way down right now that means finish line home stretch rounding the last base last 10 yards whatever you want to give it as a metaphor ten nine eight six five four three two one one more round two down one to go big slams big deep breath first [Music] three two one let’s go full extension and then hinge it back [Music] nine eight come on come on four two more ready one and rest done with that one one last round forward kick cross jab breathe three two one go go [Music] can you pull the core in anymore if you’re here not this okay keep it tight here here that’s it control the body six five four three two one breathe two thirds of the way down guys last part of your workout breathe i’ll give you a minute here got some fun moves you’re almost done beautiful so we finished our super set we’re back to that tri set or circuit three exercise circuit high knees rotating 180 degrees so you start out facing left or right you rotate to the other side modification knee drive times five five four three two one five four okay either way we’re facing left and then right or vice versa after that mountain climbers yep we knew they were going to make their way in here and then after that plank jacks here option to modify mountain climbers step same thing with plank jack step okay are you ready we’ll go in 13 seconds let me see if i can tie my shoe in nine eight we’re starting off with those rotating high knees in four three two one let’s go good arms are working as well as your legs good amount of rest there so we really got to go hard here seven seconds [Music] [Applause] two one mountain climbers come on down if you’ve got a hop in you go for it either way keep your butt down it’s not a pike it is a core engaged full body move let’s go [Music] good work ten more seconds [Music] [Applause] three two one yes plank jacks you can go on your elbows if you would like to make it a little tougher just if you’re feeling froggy here we go plank jacks two one same thing butt is down you’re not here okay keep it low [Music] ribs are pulled in belly button is tucked seven [Music] three two one now come up slow slowly rise back up give yourself a chance to get reacquainted and we go high knees as soon as you can and three big deep breath let’s go round number two first round completely done you know the moves now you know how you can make it more intense it’s different for all of us i know i can go harder hope you’ll join me let’s go three two one beautiful mountain climbers we’re chiseling away at this one round number two pour tight ready three two one let’s rock [Music] good i keep my nose right between my thumbs belly button is flat eight seven keep that butt down i see you rising it up come on three two one rest and plank jacks i’m just messing i know how it goes you get tired you just want to keep going but i want you to keep your form three plank jacks two one let’s rock [Music] don’t forget you can breathe in these exercises and i need you to breathe okay eight seven come on four three two one rest you know what that means two down come up slowly breathe one to go last round through these three two one let’s get it come on can you go harder if the answer is anywhere between maybe and probably i need you to go yes i need you to go harder 10 seconds come on four three two one come on down let’s knock it out last two exercises in this circuit you’re doing amazing mountain climbers two one [Music] stay moving with good form don’t get sloppy just to keep going fast good form then speed eight seven yes four three two one awesome all right one last exercise through this circuit are you ready plank jacks in three two one let’s rock keep your butt down if i were to set a glass of water on your tailbone would it be jumping down your back like this i need you to lower it come on seven go faster for three two one breathe yes amazing amazing job water we’re almost there we’ve got a super a circuit left three exercises to close it out to give you variety and to keep you moving okay sweat is in the eyeballs it’s fine you’re doing great you’re breathing deep we’re in it together let’s close this out like we really want to get the most out of our time here i want you to get the most out of your time with me always come down to your tummy for me 20 seconds of work here we’ve got superman flies back up back up touch your thighs touch your fingertips after that we go glute bridges and after that we go burpees you kind of knew it was coming right okay five seconds get in your superman let’s go four three two lift come on touch your fingers touch your thighs come on strong back here keep your glutes squeezed together that’s a non-negotiable right [Music] four three two one flip it over glute bridge single arm reach you’re seated both legs come up one arm switch switch join me in three two one [Music] come on eight [Music] five exhale four two one flip it over for a burpee any variation here step back step up and jump or hop through each position are you ready yes you are two one come on ten nine five four one more and end up in your superman two one breathe superman come on let’s go three two and we’re up drag [Music] beautiful ten nine five four two one flip it over glute bridge single arm let’s go let’s go home stretch three two one put it down switch [Music] ten [Music] five four three two one right into burpees here we go this is it 20 seconds of work right here [Music] three two one come on [Music] that’s it that’s it nine eight five four [Music] three two rest right here for ten we only have time for one more exercise 20 seconds of work we’ve got burpees one more round this is it 20 seconds two one let’s go we’re finished here you go until the clock says zero come on up up up up nine eight five four one more all together three two one and we’ve made it to our cool down can you give me two minutes to give you a cool down okay first things first hands on your knees breathe again fill up your lungs slowly come back up to standing give me your arms up overhead fill up your lungs again slight pull over to the right side keep filling your lungs up and switch it over great work today i know we didn’t get to do those last two exercises but decided kind of midway through the workout that i think you aka we might need a little more rest to actually know what the exercise is that’s coming next so i don’t ever want you to feel confused in the workout so i gave you a little bit of extra rest time so i could demonstrate make sure everyone knows options for themselves okay heel to glute [Music] still breathing here right good all right switch it over grab something if you need to i am so proud of you today i want you to add this on to any time you’re going out of town anytime you’re somewhere without dumbbells you have this as an option we have hundreds of videos without equipment needed and i just want to remind you i’ve got you wherever you are whatever time you have whatever equipment you do or do not have i’ve got you beautiful put your hands on your tailbone for me let’s open up those hips by pushing forward as you exhale one more exhale beautiful job now first things first are you proud of yourself before you answer say yes are you proud of yourself yes you are you’re proud of yourself for coming here and giving everything that you had i say it day in and day out but you do not have to be perfect to work out with me you do not have to be perfect to make a workout effective that’s not what makes the workout effective sweat not what makes the workout effective calorie burn not what makes the workout effective it’s your effort are you doing your very best think about in the beginning of your journey when you first started lifting weights or you first started getting into training was it the same as it is now no but that doesn’t mean all those workouts up until now were not effective right they got you to where you are today so don’t discount a workout if you don’t have all your energy if you don’t have the heaviest dumbbells that you could possibly lift it’s about your effort it’s about where you are today your fitness level your energy your resources your time did you go as hard as you could if you can say yes not if you never messed up in the workout or modified but if you can say yes to your work ethic it was all you had you left it all out here the workout is effective don’t judge it off your calorie burn don’t only go for the high calorie burn workouts you need strength you need endurance you need stamina you need hypertrophy and you need power for a well-rounded athletic strong and powerful physique okay it’s about your wellness to me it’s about your health are you mentally checking in with your nutrition your hydration your sleep are you checking in with yourself up here that’s wellness it’s not a body fat percentage it’s not oh my gosh i have rules over here i’m not i’m not working out well enough i can’t be happy until i see no rolls over here are you feeling good are you feeling strong are you feeling proud of your consistency are you getting some energy out of this and mental clarity if you can say yes all of those non-scale victories that’s your health okay that’s why we do it not for an arbitrary number on the scale or a body fat percentage or a certain dumbbell weight it’s are you feeling healthy are you feeling strong are you feeling proud are you doing your very best yes then this is effective this journey is effective it’s about making you the best version of you not just getting you to one goal and then you’ll be happy be happy now right be proud now you’re always going to be on a journey okay even when you reach that next goal you’re going to set a new one we’re always going to be on a journey don’t discount the days in between goals achieved okay give yourself all the credit for showing up on the days that you consistently do to get to the goal okay find joy in the journey and i’m going to leave you with that today okay if you wouldn’t care to share this channel with as many friends as you can i want to give more people joy in this journey i want people to feel excited about working out i want them to feel proud of themselves and i want everyone most importantly to have access to a trainer who cares that you see progress that you have access to workouts no matter where you are what’s your income level how many kids you have how much free time you have none of that matters here but you show up and you work hard that’s the only criteria okay so if you could share this channel with your friends and any engagement you can helps the channel reach more people just by liking the video subscribing to the channel commenting below guys i love you and i’m so proud of every single day that we are in the journey together all right keep finding joy in your journey and i’ll see you back here tomorrow bye guys foreign

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!

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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.
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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 Tabata Cardio Workout | POWER Program – Day 16