40 Minute Fat Burning Cardio Party-O Workout | No Equipment Needed 🔥Burn 600 Calories! 🔥

Video Transcript

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what’s up guys it’s Sydney and this is your 40 minute cardio cardio workout so grab a sweat towel let’s do it [Music] alright guys what’s up so excited that you’re here this is officially our very first cardio cardio workout I’m so excited also a teeny bit nervous because I’m gonna switch it up for you guys a little bit a little bit out of my comfort zone but I think it’s gonna be a ton of fun we’re gonna burn a ton of calories so bear with me as we work on this timing today we’re gonna have five minutes circuits today each is gonna be paired up with a beat to the song ok so not like our normal intervals we’re gonna be going for five minutes four exercises each and we’re gonna roll with eight counts so four three two one switch okay so we’re gonna be working off the beat of the music new to me but you guys have requested it so I’m gonna work hard and bring it to you just and I are super excited so let’s go ahead and get into it make sure you have a sweat towel and some water don’t need any equipment today we’re just going to be moving your body I’m gonna close it out with some ABS circuits at the end okay so big deep breaths so excited that you’re here for this cardio party Oh make sure before you start click subscribe and like this video if you’re excited to get started like me yeah alright let’s do it workout is coming at you warm up first okay let’s start with some jumping jacks in three two one go just start your breathing now okay nice big deep breath hey I’m a little nervous this is new for me but I’m excited to try it I always tell you guys to push right outside of your comfort zones excited to challenge you today and challenge myself at the same time too one all right let’s go arm crosses over your chest [Music] high-energy bodyweight movements for you today we’ve got five circuits worth of cardio and two circuits they’re just gonna be ABS four exercises each I’m gonna walk you through through the warm-up without the beats and then we get started into the workout we’ll go into the beat all right come back to the middle let’s reach up and over and regardless of whether you are a rhythmic person your stay on beat or not just stay with me today I know it’s gonna be a fun workout if you mess up you get off beat you can’t really get a move down all I want you to do is just keep moving all right that’s gonna be the theme of the day we’re just gonna move together we’re gonna smile a lot we’re gonna laugh a lot we’re gonna have fun let’s lean to the left and the right stretch your inner thighs out I’m sure I will mess up as well we’re all gonna mess up at some point you just got to keep going job one more to the left and to the right it’s good let’s come on back kick came straight high kick make sure you’ve got some water and a sweat towel I also want to thank you guys so much for all the support that you gave me on the t-shirt sales I’m super excited to bring you guys a exciting new design that we have never released yet Dustin’s actually designing that now come on down into a Down Dog let’s stretch out your calves before we get started okay Dustin’s actually designing that and it’s gonna be a Sydney school I designed I do not know the specifics but I know he’s gonna use our hashtag that we created let’s take a big deep breath let’s get ready to get started your first circuit is gonna be four exercises running through the exercises first side step and collect who’s your first one okay come with me into one let’s go step clap step clap [Music] step now we’re gonna bring Annie drive into it okay so let’s drive clap drive clap there you go we’re gonna keep rockin for this one one more round over it clapping bucket in three two one let’s go over but kids today six seven eight one more round good five six seven dropping into a lunge right punch punch and these are your four exercises all right one more round eight seven six we’re going back into the side step and clap in two one here we go step clap that’s it all right good one more round eight seven you’re bringing that knee drive back in in three two one drive it up step drive drive good one more round eight seven six going into the butt kick with an overhead clap into one let’s go clap whoa that’s it keep breathing going to do your side punch drop it down into a squat let’s go punch punch punch punch three two one more round one one third eight seven six going back to the side step & clap into one let’s go step clap there you go keep rocking with me you wanna step it up we get a little freestyling here you can do it let’s bring that knee up spin three two one drive your knee let’s go drive drive you’re clapping right out front the whole time good job [Music] all right butt kick overhead clap two one let’s go clap clap good work in the arms and the legs right good job clap drop it into that squat and punch three two jump down let’s go punch punch punch punch punch punch punch punch back up sidestep seven six four three two one good job knee drive good but kick overhead clap let’s go kick kick kick I look there one more minute guys let’s go put it up a little bit right three two one more round of eight you got eight step six five four three side step and clap let’s go that’s it there a little bounce in there good work come on come on seven six five drive that knee up and four three two nedra let’s go drive drive bring your hands right in front of your knee good good eight seven overhead clap and buck kick in four three two one let’s go over over good close it out with some punches here eight seven get ready to punch quick in four three drop it down two one let’s go boom boom six four three two one last eight eight six five four three two one great job grab some water our first track is officially done for first circuit I should say circuit track you’ve got 30 seconds rest just take a big deep breath guys [Music] all right so far so good am i doing okay trying to bring you guys what you’ve asked for for so long all right next movements we’ve got 15 seconds we’re gonna go side to side on this one starting with a lunge sweep sweep okay so you’re bending one knee sweeping your arm up and over we’re down and over Russia say okay come with me into one let’s go good four three you’re gonna throw the side punch in then one go side punch punch good stay with the beat three two double time let’s go punch punch punch punch good two punches [Music] three-two-one front punch toe tap boom boom that’s it four three two one more round eight seven we’re going back to the lunch suite in three two one here we go [Music] for three throw that punch in to the side let’s go punch punch that’s it you’re doing great a little bit of hip rotation seven five four three now double time let’s go one two one two eight seconds eight seven front punch with the toe tap three two one take it to the front five four three one more round of eight eight seven six good job for three back to the side sweep let’s go pulling down hit up one more round to now add the punt / / / good rotate those hips one more round 8 we’ll go double time in three two one two punches one-two one-two punch it across your body shifting your weight to the side that you’re punching two one two good fret punches into one let’s go now this is just opposite arm opposite hand good one more round eight 432 amazing back to the sweep good keep it up eight seven six four three two now punch one two three four five six seven eight one more round 8 6 4 3 double time let’s go one two one two one two one more round of eight here we go eight seven five back to the front punches and two one let’s go opposite arm opposite hand your toe-tapping eight seven four three two plunge and sweep down down good job there any more seconds could you give me 30 yes three two now add the punch punch good you got it you got it when we round up eight eight seven going double time in four three two double time let’s go little faster right – okay one more round of eight eight seven last around in front punches two one let’s go one two three four six seven one more round of eight eight seven six five three two one wrist amazing job there’s our second circuit down so proud of you grab some water grab a towel we’ve got 30 seconds rest before our next circuit this next one is gonna be a jumping jack kind of circuit so we’re gonna modify onto the jumping jack all right four moves your first one regular jumping jack don’t start yet I just want to show you second one is the front step jumping jack just coming out fret third one keep your hands here same thing with your legs and then the last one is a cross Jack okay five seconds let’s just start with the jumping jack two one here we go Babak three – one more round of eight here we go eight seven six four going into that front step jack keep your arms moving left right left right there you go one more round of eight let’s go eight seven five four keep your hands at your side keep the feet moving eight seven six good job three one more round of eight here we go eight seven five four going into your cross Jack’s two one let’s go cross cross good back to the jumping jacks let’s go good four three two one front step here we go three two one Bret Jack hands here great job seven six five one more round of eight eight seven six five four three two one cross Jack’s go [Music] eight seven six four three two one back to your regular jumping jacks Clifton – one more round of eight six five four three you guys don’t okay two one front jacks go touch touch touch up to eight seven six five hands down keep the legs going left right left right left right cross jumping jacks let’s go out cross out cross [Music] three – one more round of eight eight seven five four three two one back to the jumping jacks calves are burning right let’s go three two jumping jacks go up up up three two one more around eight seven six five four three Brett step let’s go from three two one more round let’s go eight seven four three two hands down go sing sing [Music] six five three two one cross-check one minute left [Music] great job go eight three two one back to the top regular jumping jacks let’s do it eight six three two one one more round of eight let’s speed it up a little you got eight seven six will work front jumping jack two one let’s go front three one more round here we go eight seven six five keep your hands down on the next one 2 one arms here two one one more round let’s go eight seven cross jacks and four three two one let’s go cross cut straight job one more round you got eight seven five four three two one breath amazing job good work there guys that was our third circuit round okay grab some water your next one is going to be a high knee driven modification starting these first two eight counts just regular high knees like this okay the second one you’re going to the right and the left touch touch touch okay last June you’re gonna reach over right start with just your Heinie’s in three two I need let’s go one more round let’s go eight three one to the right and to the left especially a touch touch touch touch one more round eight seven six five will lead you to the right to meet elbow switching to the other side three two one roll it over let’s go eight one more round of eight eight seven go back to high knees and four three two one honey here we go four three two one more round of eight four three two to the left let’s go touch touch touch touch three two one lean to the left one more round of eight let’s go eight seven six four three two switch it over to let’s go eight seven six four three back to high knees in eight seven six five four three two high knees let’s go yes you guys are doing so good three two one more round and eight six five go into the right then to tap the knee let’s go seven six three one more round eight eight seven six five four three lean to their right let’s go five balancing right here – one more round vote eight seven to the left let’s go four three two one more round of eight let’s do it eight seven come on me up for three back to high knees let’s go whoa great job four three let’s do it six to eight – hi let’s go [Music] four three two one more hand rests great job big deep breath breathe for just a second whoo all right we’re moving right along you’ve got 30 seconds rest big deep breath all right your next move is gonna be heel tap with an upward punch okay so remember before this we did forward this time we’re gonna go upward okay four one two three okay second move is gonna be squat calls jump jump squat jump jump okay the next one is gonna be side jacks facing the right here and then facing the left here okay let’s start with the heel taps upward punch let’s go eight seven for this one’s quick another round eight seven six five four three squat jacks let’s go squat pulse pulse squat good eight seven little hops up top to one side Jeff three four five six one more round of eight eight seven five quick feet three switch directions eight seven four three one more round of 8 8 7 5 3 2 heel taps 1 2 3 this one’s a quick one I know you need to slow it down you can punch punch punch right ok go into your squat pulse down up up down you need to slow it down here stay with the beat when we round up 8 let’s go 8 7 6 5 – 1 jacks you slow it down you can that’s it five switch directions into one let’s go jumping jacks one more round of eight eight seven upward punch heel tap into one here we go quick quick good job eight squat pulse two one let’s go down up down good eight seven six four three jumping jacks eight seven five keep your hands a little bit bit so they can move faster eight six four three switch direction eight seven oh three one more round and eight eight seven back to the punches three two one hands up heel heel heel good job stay light on your feet we can do it five four three squat dive down jump down jump together together eight seven five four two one five six you’re doing great turn around eight seven five four three two one more rep seven eight eight seven six five four three two one squat pulses here we go down good three two one more round of eight here we go so you got five four three two one turn around one side we go eight seven six five four three one more round of eight right here eight seven five four three spin around to the other side let’s go eight seven five four three two one more of them eight eight seven five four three two one amazing job grab some water the time is flying by this is fun I like it you guys doing okay hopefully you’re bearing with me I’m just learning this so it’s a lot of fun for me as well all right not perfect by any means but as we go through these next four weeks you want to be able to give you a switch-up okay every single day I want it to be a little bit different with a common theme in mind for every straight thing where every good rodeo day it’s gonna hit that cardio fat burning level we’re gonna exercise your muscles in strength training but I always want it to be a little bit of variety okay then you can guarantee that when you come here he’ll not be the same all right your next two circuits we’re heading down to the core to the floor we’re gonna try to keep the same beat that you’re at okay 15 seconds we’re gonna go together leave a leg leg raises hands into your tailbone gonna go one two [Music] six reverse crunches our next one too let’s go with the single-leg and I’ll guide you through ready eight seven six four three one more round of eight eight four three reverse crunch here we go eight five three two one one more out of eight there we go seven six five four three regular sit-ups then two one let’s go one two three four five six seven one more round of eight eight seven six five you’re gonna throw your legs up in the air for toe-touches into one let’s go eight seven six five four three two one more round of eight five back to the single leg leg raises [Music] eight seven six five keep the legs in a bent position reverse crunches two one let’s go one two three don’t yank on your neck five six seven one more round of eight eight seven six five going to sit ups and three legs down to one let’s go eight seven six five sorry about the water bottle two one let’s go eight more seven six five legs up for toe-touches two one here we go like that eight seven six five four three one more round in a good job eight seven six five four three single leg [Music] the belly – one more round eight seven six five reverse crunches in three two one let’s go eight up to seven five three three one more round eight seven six five three regular sit-ups two one let’s go eight seven six four join great two one good job eight seven six back to toe-touches and four three two legs up club let’s go eight seven six five four three two one more round of eight eight seven five four three two Rebecca single leg [Music] 7:6 you got one minute – one more round of 87 five bend your legs reverse crunches one two three four five six seven one more round of eight eight seven five pull the ABS down three situps two one let’s go one three four five seven eight twenty seconds eight seven six five four three so touches two one let’s go eight seven six five four three two one more round of eight here we go seven six five four three two one and rest all right so you’ve got 30 seconds to rest guys and then we’re gonna go through one more AB circuit we’re almost there okay so close to being done that’s what it’s gonna be our plank circuit okay so in seven seconds come into a high plank with me all right and I’ll guide you through the rest two one here we go now Pike up one two three up and down four five six seven one more round of eight eight seven six five four you’re jumping onto your right elbow into Warren let’s go eight seven reach five four three two one more round of eight eight seven six five shooting over to the other elbow into one same thing let’s go eight seven six five four three two one more round of eight eight seven six coming on to your forearms in the middle one four three two right here I’ve been one leg eight seven six five four three one more round of 8 let’s go eight seven six five four three back up to your hands or let’s go Pike down down let’s go eight seven five four three two on your right elbow reach eight seven six five so quick transitions here are crucial one more round of eight eight seven six five four slide the left elbow through and let’s go eight seven open chest four three one more round of 8 in eight seven coming back to your forearms and six five four three two back to the floor arms knee bends eight six five four three two one eight seven six five four back up to your hands and two one let’s go pike and down pike bend down five six seven one more round of 8k bracket eight seven six five four three two right now bow one go reach reach reach reach five four three one more time through eight seven six to modify you’re down on your knees right three two switch sides same thing to modify you’re on your knees five four three two one more time eight seven six come on five four three four arms to one let’s go you got a kick minute kick five four three two one one more round of eight let’s do it eight three five play two one let’s go hike and down pipe and down hike and down pipe one more time through let’s go eight seven six five four three two the right elbow let’s go one two three four five six one more round of eight guess what last minute right here you can do this four three two switch it over let’s go eight seven six five four three one more time through let’s go eight seven five back to your forums and three to four arms let’s kick eight seven six five four three two one crank it up eight seven six five four back up to your hands three two one hike it up hike down six five four this is your last round three two one one more time eight seven six five right up on four three two one drop down reach eight seven six five come on four three one more round of eight let’s go eight seven come on six five four three tuck your arm under let’s reach four eight seven six five four three two one eight seven six five four three four arms two one finished jung eight seven six five four three one more round of eight let’s go eight seven six five four three two one and rest amazing job guys Wow okay let’s cool it down holy cow Bert that was so fast I feel like we just started anyone else all right come on down let’s have a seat reach those legs out straight and I want you to stretch focus on your breath first of all okay inhale exhale slow it down fantastic job good flip it over to your back let’s bring one knee up to your chest at a time pull good job how’d you guys feel first tipo workout or you know kind of dance cardio abs circuit I wanted to mix it up for you I wanted to give me I wanted to give you my style go ahead and switch legs of cardio and strength and cardio kind of go hand in hand right you still for your muscles burning your shoulders may still be on fire from that plank circuit great job go ahead and flip it over onto your stomach and I want you to just press your hands right under your shoulders and look up right so even though we’re doing a cardio workout there’s still a lot of work required for your muscles right you’re not just out of breath you feel the burn in your abs you feel the burn in your shoulders your legs might have been burning your calves all right so that’s kind of my twist on cardio you’re still going to feel a little muscle burn but look at you you’re probably soaked in sweat like me right drop your hips back over your butt so have your heart rate way up we definitely got into that fat-burning zone I know we did if you’re looking for how to calculate that you’re gonna take 220 come up into a tabletop position all right drop your stomach down as you inhale push your hips up and exhale drop it down one more time inhale push your spine up exhale drop it down and tuck your toes as you lift your hips up drop your heels onto the ground and pedal those feet because I know your calves are burning mine are too great job and as the clock rolls down to zero let’s walk it back into your feet slowly roll up to the top and take a big deep breath you have made it through your first cardio cardio workout I hope you had a great time hopefully this felt like kind of like a party to you I always want you to know that I’m your trainer I’m here to hold you accountable but I want this to be like you’re working out with a friend right you enjoy your workout it’s a workout that you want to come back to and I post every single day for that reason okay so many of you have told me I’ve been getting on YouTube and doing workouts for so long and I just kind of search then search and see what kind of looked good I’m here every single day because I want that to be a dependable source of fitness for you Fitness doesn’t have to be privileged right it doesn’t have to be something that you can afford or for the studio membership or anything it’s just moving all right and it’s enjoying that movement and its accompanying your movement with good nutrition that doesn’t just fill you up but it fuels you all right it’s macro nutrients that you need your proteins your carbs your fats I’ll get into all that on another day I could go totally forever on the nutrition part but I hope you had an amazing time today hope you had a good fun workout and hope you come back tomorrow these next four weeks I’m gonna be challenging you with three cardio workouts a week three strength workouts a week okay for the next four weeks so take progress pictures now take them now I want you to look back in four weeks and be like man I’ve come so far right I’m gonna give you the greatest workouts come back here everyday and if you’re looking for something a little different check out the playlists have all the workouts categorized by time length and by body part used okay awesome job today thanks for bearing with me and let me know what you thought of this cardio cardio workout have an awesome day 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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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.

Why Choose Our Top Brand Clothing?

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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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40 Minute Fat Burning Cardio Party-O Workout | No Equipment Needed 🔥Burn 600 Calories! 🔥