40 Minute Bodyweight Cardio and Abs Workout | IGNITE – Day 2

TopShop · May 24, 2024

40 Minute Bodyweight Cardio and Abs Workout | IGNITE – Day 2

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 48 Comments

Video Transcript

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what’s up guys it’s sydney and this is your 40 minute cardio and abs workout no equipment needed so grab your mat and let’s get started [Music] what’s up guys i’m so excited to have you back here for day number two of our ignite program this is your cardio and abs workout as you can see no dumbbells here so you don’t need anything but your water and your sweat towel and we definitely need those things okay so pull those out just some space as big as your yoga mat to move we’re going to jump right into it okay just in case you didn’t notice yesterday we did include a little modification window throughout the workout which i’ll be showing you for the first round of every move so a low impact or more beginner option just to make sure everyone has options to work out with me okay so very excited that you’re here let’s jump into the warm-up big wide stance we’re gonna twist punch in three two one let’s go tap that back toe good full extension of the arms good now let’s speed that up a little more punch punch punch there we go good feel your core getting involved five seconds four jumping jacks three two one let’s go the low impact for this warm up you can just take it out to the side okay arms and legs another option just to kind of include everyone just put your feet right here okay four three butt kicks here we go good job again low impact stay on the floor anytime you need to dial it back just do the same exact motion staying on the floor okay we got this fun breakdown today for our workout we’ve got four circuits four exercises each two rounds through each circuit okay wide stance we’re going to bend and straighten one leg at a time good okay so we’ll have a complete cardio circuit then abs then cardio then abs 40 seconds of work all right so it’s going to be fun a really great workout for you today hands on your tailbone push forward and reach it way back good nice release here for your hips there you go two more last one great job fold forward hands down on the mat let’s take it up to a pike position pedal your heels down down down there you go nice stretch in the calves three two one and feet wide drop your hips down to the floor twist the shoulders left and right [Music] there you go two one back to your plank let’s take a foot up to the side dip it down low take it back and switch up to the side and feel a nice stretch here in your hips good job one more up and back and switch all right there we go feet back walk it back in we’re starting off with jumping jacks okay as always a low impact modification right here we’re going right here in four three two one let’s go [Music] good now feel free to rotate a little bit okay get a little bit more bent knee bent arm go quicker okay this is your workout i’m here pushing myself with you good quick quick quick 20 more seconds good that’s it we’re into it already good ten nine five four three two one breathe you breathe for 20 seconds your next exercise big slide over kick okay so you take your arms up slide kick one two kick inside foot one two inside all right let’s go in four three two big slides over over kick good getting your arms involved gets the whole body involved [Music] beautiful 20 more seconds that’s it a good switch up here from irregular cardio right heart rate is still up eight seven four two one good breathe again twenty seconds to breathe exercise three two skips with a clap under four skips regular okay so you go one two one two three four one two one two three four ready three two one let’s go one two fast for four one two four three two one [Music] good get the knees up [Music] 15 more seconds come on four three two one and breathe our last exercise of circuit one you’ve got a plank pop up okay one foot comes up here you’re gonna switch switch okay lift those hips up and then switch if you need the modification right here okay three two one let’s go good and make sure that you don’t think your hips have to stay down here like a mountain climber they’re going to pop up when you switch all right let’s go slow it down if you need to but keep moving whatever speed you’re going at we’re going together good work 14 13. good five four three two and one we have one more round through those four here’s your challenge can you step it up a little bit more you know what’s coming same four exercises can you turn it up if yes let’s go i’m with you five seconds jumping jacks in three two one let’s go quick quick last 45 right here it’s up to you to make this intense i’m going with you [Music] good you trip over your mat keep going i will do it there is a 100 chance today i’m going to trip over my mat at some point keep moving we just don’t stop okay let’s go let’s go give me ten more good seconds ready ten awesome five four three two one yes 15 seconds arch over in your slide kick with the inside leg okay big deep breath five four two one arch it over kick that’s it let’s go 20 seconds down last half let’s go breathe come on last 10 right here nine good five four three two one breathe fifteen seconds two skip claps four high knees okay we’ll do it faster than what i just did but just to jog your memory three two one here here one two three four good just keep it moving you get off rhythm keep going what’s the common factor here knees are coming up and arms are moving so if you get off beat no worries you just don’t stop that’s it let’s go let’s go [Music] last 15. [Music] good ten nine eight let’s go five three two one come on down for those switch jumps can you step it up yes let’s try it i’m gonna do it with you okay remember hips can stay up when you pop and switch two one let’s go there you go you feel yourself using your core each time you pull up and switch it’s intentional we’re about to move into our core circuit let’s go 20 seconds down last half [Music] come on move move move 15. good let’s finish this cardio circuit strong ten nine go go go five four two one and breathe grab some water first circuit done we’re moving into the core you are ready okay i’m gonna give you some more rest here but breathe [Music] good modifications will be up here as always first exercise canoe flutter we start up top open we’re right here we’re going in five four come on down three two one let’s go right here flex your toes back towards your knees i want you to crunch your shoulder blades up just a little bit and think about tailbone butt reaches to the floor hold right here last 20 seconds here we go the lower you go the tougher this is you’ve probably figured that out by now so if you need to move up a little that’s okay [Music] seven three two one breathe not being dramatic i really feel this 90 degrees with your legs this is exercise two hands are together you’re going to tap overhead left overhead right okay let’s go reach up four three two one come up turn [Music] you hear me breathing out every time i twist right i want you to do the same keep it up come on go for quality here instead of quantity so if you’re just coming up and left and right and up and left and right you’re just using momentum and speed i want you to come up feel that twist two one rest good 90 degree side knee drop and leg extension okay so we take it back to 90 one leg drops down you take it up switch up switch if you want to do both out switch okay two one let’s go from 90 to one we’re 90 to two tuck two good this one’s tough good get out there flex your legs good last 12 11. four two one rest good job last one we’re in the same position again seated start talk to opener okay we start here hugging you’re gonna give me an x come back and hug okay you need to modify heels are down here ready two one big hug big open now when you’re open notice i’m not just flattened open i’m here curved upwards and then i come back in right over my hips and my sit bone [Music] good job fifteen seven two one and breathe 20 seconds grab some water really quick round number two here we go [Music] we’re back up top to the open flutter canoe flutter okay start up top here open it as much as you can two one round two mission what is it for yourself how are you stepping it up in round two maybe you’re going longer without stopping maybe instead of bent leg you’re going straight leg good work 15 14. [Music] six five [Music] three two one oh boy 90 degrees sit up and twist okay if you need to leave your heels down that’s okay i still want sit up twist over okay let’s rotate here ready big deep breath four three two let’s go up twist back down with control right we’re not going for speed we’re going for total mastery of the core that means you move it you twist yourself you lower yourself last 20. [Music] you feel the difference going fast versus mastering the control we’re all about that control today one more three two rest i know your abs are burning trying to burning too all right let’s go knee drop and extend okay you can go two legs or just one ready [Music] four three two crunch the shoulder blades up let’s go [Music] if you need to support your head put your hands here extend extend [Music] good let’s go let’s go we’re going to be working hard on your core this month okay 14 let this set the tone for how much stronger you want to be in your core three two one come up to a seated position last little 40 second burst of core then we go back to cardio okay and we’ll do the same thing not the same exercises but we’ll do a cardio circuit and then a core circuit all right let’s go hug those knees open it up in four three two one open pull it right back in [Music] good job [Music] good don’t completely relax open rounded like you’re making a big bowl with your body soup bowl okay let’s go 18 [Music] 10 9 5 come on three two one and breathe you’ve made it through another circuit grab some water you’re doing fantastic we move back to some cardio okay so let’s get the heart rate back up all right i’m with you here a little bit of counting in this next one so you’re gonna think six and one okay every exercise is gonna be a six reps of something one rep of something okay first one six mountain climbers one tuck i said six mountain climbers in one tuck ignore that okay you’ve got three each leg one two three four five six and tuck in okay let’s go in ten more seconds okay six mountain climbers you take both legs back tuck in you don’t need to come up and tuck and sit okay you just need to come in knees under your hips back out okay not all the way sitting three two one let’s go six five four three two one pop in pop out keep that rocking good perfect keep breathing hips stay down while your mountain climber ring [Applause] good do not pop up and put all your weight on your legs so we should never see this okay keep it moving back five four three two one stand up for me nice and slow six high knees one squat drop three each leg six five four three two one drop okay then right back into it [Music] the breath it’s coming again heart rate’s getting back up four seconds three two six high knees let’s go four three two one out drop [Music] come right back into it so sit come back in as you drive okay [Music] that’s it come on speed that up now [Music] 12 11. [Music] three two one beautiful six kicks one plank pop okay three to the left so you go one two three four five six hands down plank and back in wide okay so don’t drop to the belly plank come back in ready three to the left to start three two switch to the right three two hands down plank you’re back up let’s go [Music] let’s go three per side you can hop as you see i’ve added if you would like to good come on are you having fun yet yes let’s go i’m so glad you’re here three two one breathe last one of our third circuit six switch jumps one forward jump okay think of chopping six five four three two one forward turn around same thing okay let’s go two one come on good give me six put both feet down swing your arms land come on that’s it are you breathing [Music] five four two one twenty seconds rest one last round this is your last four minutes of cardio today then we burned it out with some abs so give me all you’ve got six mountain climbers one tuck let’s go five four three two come on good sick sprint in and out keep moving let’s go [Music] good let’s go 45 seconds five additional seconds to sprint it out on this last round of cardio because i know we can we may not want to but i know we can i can just imagine how many people said something to me just now you’re right sydney we don’t want to we got this come on i’m not gonna stop give me five more seconds here we go five four three two one that was it that’s what five seconds was quick okay just a little mental push your next move six high knees squat drop are you ready breathe four three two one let’s go for six and squat [Music] and i come out of my squat and i immediately pull my knee one two three four five six one okay see if you can get that good transition to get more reps keep your heart rate up good job [Music] i’m with you good we’re going for 45 again so now 10 seconds [Music] good here’s your extra five seconds go go go two one breathe all right two more six lateral kicks and a plank pop not a burpee just a plank pop it’s similar to a burpee i know that’s not funny not funny right now six kicks and burpee or plank pop let’s go three and three and plank back up wide let’s go [Music] good come on good give me ten more seconds let’s go ten nine two one good last 15 seconds we go for that last little bit are you ready breathe six switch jumps here we go three two one let’s go good [Music] keep rocking good work [Music] give me three more ready here we go [Music] seven six five four three two and rest beautiful okay very last circuit we’ve got four exercises two rounds that’s it 40 to 45 seconds per exercise okay so let’s come on down all right breathe i know grab water i’m going to show you your exercises and then we’ll go together all right first one is we’ve got a plank hip dip so i’m on my glutes here we need to roll over plank hip dip all right so you’re on your forearms you’re gonna take your feet stack them tap your hip on the ground pull over stack ready let’s go in five four three two one come on let’s go 40 seconds right here [Music] good keep your forearms down lift your hips up and over physical touch on the floor right [Music] perfect four three two one and breathe stay right here drop it down to your tummy okay you’ve got a superman lift and twist hands are beside your ears you’re gonna lift twist back lift and twist okay so you’re just trying to look back towards your heel okay four three two one let’s go lift everything twist back down lift twist back down good think of your ribs to your hip on one side then lower good take your time this doesn’t need to be speedy last 20 good job twelve good three two one and rest flip it over onto your back now exercise number three leg raise hip raise okay so you have options here you can do one or two legs we’re going to start up top okay lower lift up if you want to do one leg take it here and up ready two one let’s go down lift good and if you want to make this tougher hands overhead [Music] keep breathing beautiful eleven [Music] come on four three two one and breathe coming up we’re gonna have some fun with this last exercise this is a visit call out you’re thinking of an arm and a leg okay so i’m gonna say left arm you’re gonna touch the floor okay so everything is up i’ll say right leg touch the floor without falling back okay so any limb that i call you tap it down on the floor let’s go legs up arms up if you need to bend that’s okay okay right arm left leg right leg right arm left arm left leg good tap the floor stay up stay up right leg right arm right arm [Music] left arm right arm left arm right arm left leg right leg and rest let’s start back from the top okay plank hip dips back to the forearms okay elbows down if you need to roll up your mat for a little more cushion let’s do it here we go again let’s finish it last round last bit of core three two one let’s go touch touch touch let’s go keep your ribs pulled in good tight legs good go go go last 20 come on beautiful 12 11 10 3 2 1 lay it down superman [Music] stomach down we’re gonna stay up this time okay just to step it up of course right stay up here back and back think of drawing your elbow down to your glute side to side are you ready let’s go stay up elbow back to the glute keep your chest up how do you keep your chest up engage these spinal erectors right here they lift your chest you squeeze the right one squeeze the left one good 12. four come on three two one rest leg raise hip raise flip it over let’s hit those lower abs like i said you want to make it tougher arms are overhead okay let’s go two minutes of court work left we can do this four three two one let’s go try not to swing your legs way back and then lift okay as soon as your heels get over your hips go up okay how do you accomplish this make sure your legs aren’t wobbly and bending they’re straight shoot the heels [Music] eight seven two one and rest come on up visit call out i’m gonna be faster this time okay so let’s get legs up arms up listen for right leg left leg right arm left arm okay i’m gonna go quicker we are gonna go quicker legs up two one left arm right arm left arm right arm left leg oh tricked you right left leg right leg left leg left arm right arm right arm good [Music] here we go right leg right hand left leg left hand right leg right hand left leg left hand and rest come on up to standing you have made it to your cool down all right come on up come on up grab water if you need it big deep breath in and exhale good give me one more big deep breath in fill your lungs up wide exhale fold it down front [Music] great jump walk your hands over outside your right leg good over outside of your left leg beautiful work today i am so thankful for you come back in the middle slowly roll it up hands on your tailbone big push and take it back again so proud of you for accepting this challenge today come on back up big push [Music] and tailbone back give me your right leg up and forward okay back heel is down i want you to lift that same side arm up up up up up good nice stretch in the hip and the calf of that back leg good come back down step up and switch okay so right leg back bend the leg a little bit same side arm goes up beautiful come back in the middle arms cross over your chest i’m so glad you came to rock this workout with me today i’m so thankful for you guys and your support and our new stage we’re we’re getting some things kind of hammered out in terms of the details it’s all different all new places but guys i’m just always excited to go on this journey with you to show up here and make sure i give you my best make sure you give your best that’s never going to change okay heels to glue let’s just stretch out the calves a little bit or the quads okay so i appreciate you being here i appreciate your support so much and i appreciate more than anything that you’re here deciding that you’re worth this time okay i say it a lot but this is no joke you make the decisions to set your destiny okay this is not something that i take for granted that you’re here you’re working hard because you’ve decided that you’re a priority that’s a big deal that’s an accomplishment do not quit okay so many times people quit right before their breakthrough right before they start seeing results okay so promise yourself this is the time that you start and you don’t quit you don’t quit when it gets tough you don’t quit when you see results slowing down you keep going because you’re right on the brink of a big breakthrough and maybe it’s further than you’ve ever pushed before it probably is that’s what it takes to get that next level of you okay so i’m here i will show up for you every single day make sure you remember you’re worth the time to do the same for yourself okay you’re worth your goals you can achieve your goals i believe in you and you’ve got to believe in you too okay believe in your ability to not quit no matter how tough it gets it is possible you just gotta convince your mind you know what i’m not gonna cop myself out this time i’m not gonna take that excuse and say yeah that’s valid i’m just gonna do it i’m going to be a priority no matter what okay so thank you for spending this time with me guys i will see you right back here tomorrow and i love you have an amazing day bye guys [Music]

Boost Your Cardiovascular Health with Effective Cardio Exercises

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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.

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Jumping Rope

Jumping rope is an excellent high-intensity cardio workout that you can do anywhere.

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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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40 Minute Bodyweight Cardio and Abs Workout | IGNITE – Day 2