40 Minute Fat Burning Cardio Workout 🔥Burn 500 Calories!* 🔥Sydney Cummings

By TopShop Cardio at home HIIT, at-home workout, body weight workout, bodyweight workout, cardio, cardio at home, cardio hiit, cummings, female fitness, female fitness motivation, Fitness Motivation, Health, high intensity, HIIT, hiit cardio, hiit training, hiit workout, hiit workouts, home workout, lose weight, motivation, no equipment hiit, no weights workout, sprint, sydney, sydney cummings, sydney cummings cardio, sydney cummings workouts, weight loss, Wellness, womens health, Workout, Workouts 0 Comments

Video Transcript

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what’s up guys it’s Sydney and this is your 40-minute fat burning cardio workout no equipment needed so grab your sweat towel and let’s get started what’s up guys welcome to your 40-minute fat burning cardio workout we are gonna be working in Tabata style today and if you’ve never done Tabata all Tabata is is 20 seconds of work followed by 10 seconds of rest right back into 20 seconds to work so the work period is short the rest period is short as well but not a lot of rest you have to make sure you’re breathing there and with not a lot of work time you have to make sure you’re going hard in that short period of time okay a lot of people like it because mentally they know they can crush it for 20 seconds so I want you for a minute 1 to go hard okay they’ve got sports themes but the majority of the workout just gonna be moving your body and lots of different planes of motion okay frontal sagittal and transverse plane okay so give me a thumbs up if you already make sure you have water and a sweat towel if you’re looking for this sweat towel the link will be in the description we have restocked our pink sweat towels as well so we’ve got black and pink if you’re looking to wipe off your sweat with the cute towel go ahead and grab that in the description but let’s go ahead and get started okay give me a nice wide stance we’ve got a nice long warm up and cool down okay big deep breath we’ve got this here we go let’s squat down and touch the floor right between your toes and three two one here we go sit and stand really drive your knees out open up your hips good sit handstand push your butt back so you’re sitting down into your heels good now let’s speed that up a little bit more down up down up down up good three more three two one come up to the top and lean over over great job stretching out your side body pull your arms over good step in a little closer and let’s release a flick go over and over oh good job start your breathing now three two one reach across go over swing over swing there you go they won’t be doing any abs per se today but throughout every workout and all cardio and strength workouts course it’s always two either last okay three two butt kicks one let’s go here here great job glad you’re here today hopefully this workout I get you started on your day gives you lots of energy or helps you close out your day feeling proud of yourself okay let’s speed this up a little bit in three two one here we go work your arms as well we’ll be providing modifications if you need them so if we do a little hop I’ll provide a way for you to keep it intense without the impact three two one come on back to the back of your mat let’s go high kicks [Music] good switch legs if you were switching legs the whole time just keep going [Music] great job all right jumping jacks right here let’s go good working on getting that internal body temperature up good job it’s gonna be lots of fun today I’m excited to get into this one with you three two one great job roll your wrist roll your ankles our first move it’s gonna be a cross jab and kick okay so we’re going jab cross kick that way okay starting off with our right hand punching left hand cross rep left kick okay here we go two one let’s go jab cross kick jab cross kick we’re staying on this side for 20 seconds here we go jab cross kick eight seven six five good three two one wrist now we’re switching to the other side so left hand jab right arm cross right leg kick okay here we go three two one let’s go jab cross kick cross kick good breathe as you kick jab cross kick cross kick you’ve got six five four three come on that’s it rest good same thing we’re back to our right arm jab left left okay one more round of each ready let’s go jab cross kick Jeff kick great job come on arms arms leg ten nine eight keep it up light on your toes four three two one wrist good one last time using this left arm left right right ready here we go three two one let’s go jab cross kick perfect starting off the workout with some boxing kickboxing we’re moving into regular boxing next you’ve got six five four two one rest right here we’re gonna go jab jab cut cut right up front in four three two one let’s go straight up straight good boom boom straight out uppercut uppercut good seven six five three two one wrist stay right here so it’s two jabs one two uppercut one two okay three more round ready let’s go jab jab up up look right out in front of you for those jabs to go straight forward good ten more seconds let’s go eight seven do it three two one rip nice job jog in place you’re doing great five seconds will go around number three ready three two one let’s go jab jab upper upper get your hips involved too five four two one rest them one more round we got one more kickboxing only move after this one okay jab straight uppercut twice two one let’s go last round boom boom up up good job right out to the faith and then right under the chin we’re boxers today you gotta make contact with that person in front of you your opponent come on get it three two one next move side kick jumping jack we’re going to the left first ready for I know I’m gonna keep you moving three two one to the left go kick and Jack if you’re modifying jack kick stay on the floor right let’s go Tinh keep your hands up here while you kick good three two one same thing we’re switching sides going to the right now when you kick want you to lean away from the kick okay three two one let’s kick first kick and Jack keep your hands right here and up here and up to modify kick open everything up just step back in good six five three two one ress pretend we’re going back to the left side here we go four three two one let’s kick kick Jack good or it come on I know you guys love these kickboxing moves give me a good kick ten seconds keep your hands right here boom that’s it five four three two one rest one last time on this side then we’re gonna switch just a no boarding okay four three two one let’s kick kick Jack good perfect ten more seconds come on up and kick it six five three two one you’ve got thirty Seconds rest grab some water beautiful job we’re moving into snowboarding next watch closely we’ll go together in 20 seconds you’re gonna have Burpee boom boom when you come up you’re gonna twist twist if you need to modify come up tap back tap back okay we’re going together in seven seconds step or jump back come up twist your hips like a snowboarder ready let’s go Burpee twist twist Burpee twist twist great job four three two one rest now you will notice which way you turn first last time for me I turned this way so this round I’m going to turn this way first okay two one all right let’s go hand turn turn great job twist those hips good ten more seconds let’s go six five three two one rest 10 seconds we’ve got two more rounds going back to the way that you turned first round three two one let’s go Burpee twist twist [Music] good let’s go let’s go seven six to one rest one more round and we’re going back to the way that you turn second big deep breath three two one let’s go come on Burpee and then twist this that’s all I need come on six five two one and rest come on down into a pike we’re going butt kicks wide stance coming over kick over kick okay three two one let’s go if you can speed it up give me one kick if you need to modify step kick step kick now if you can add the hop add that hop four three two one rest this is kind of like our snowboard trick in the air imagine your snowboard is on your feet you’re twisted in the air okay three two one let’s go kick kick kick stepping make it quick good job seven three two one rs2 down I know this is tough we’re moving on after this no more snowboarding round three two one let’s go kick kick kick kick [Music] come on push push off those feet you got nine eight four three two one rip great job one more round that’s ready let’s go are you ready I can’t talk at this point four three two pack it up one let’s go trick in the snowboarder good kick kick kick kick you’ve got it ten seconds let’s go ten nine eight six five four three two one rest standing twist with a knee Drive hands are here one two three drive to the middle one two three drive to the middle okay five seconds hands are here rotate your abs three two one twist three times one two three drive one two three drive good job [Music] [Applause] three two one wrist great job with lots of core so at this point you’re still snowboarding you’re in the air trying to get that trick happening okay round 2 2 1 1 2 3 [Music] good job three twists track 1 2 3 come on two one rest keep your core tight on this one too ok so it just let your yourself go here keep it tight rotate to 1 let’s go 2 3 up one two three one two three good job one more three two one breast and one more round breathe next up we’re moving on new sport last round three two one let’s twist one two three up keep the core tight keep your ribs tucked in here okay ten more seconds let’s go ten nine good five four three two one rest your next move is a straight kick – a bit neat app we’re hurdling straight kick bent knee straight kick bent knee okay ready let’s go kick front touch back kick front touch back if you can give me a hop right here kick back right here kick back there you go seven six to one Brit switch legs your lead leg is the opposite leg now okay front kick bend that knee to the side touch back here three two one left hurdle go kick then tap kick man tap if you can’t go kick tap hop kick tap hop okay it’s up to you you’ve got eight seven [Music] good three two one wrist back to the first leg you’re doing good you look like a hurdler you look good ready here we go lead leg out Fred three two one kicking hi let’s go in here Santa hop if you can you’re kind of leaning forward the whole time okay trying to stay low over that hurdle do cat6 back come on three two one rest one more round back to the other lead leg okay add the hop if you can here we go three two one lead leg go kick hop remember just a little lean the whole time good nine eight seven four three two one rip we’re gonna be figure skating now okay so leaning over to the right you’re gonna touch down and lift that back leg come back touch lift okay here we go two one let’s go touch up touch up okay if you can give me no hands hop up there you go four three two one take the leg that you were just lifting it’s now your plant leg okay so we’re done touching down lifting and here ready three two one let’s go touch lift come back up if you can go hands-free float it up load it up that’s it seven six three two one wrists back over the other side touch down if you need to as you lift then bring that knee up if you can hop through it float your arms let’s do that round three ready here we go touch and up float enough so a lot of work on this plant leg on the bottom to balance you [Music] good four three two one rest lifting leg is now your plant leg for our last round almost done figure skating here we go three two one let’s float it go float pull it up switch quick get up and back quickly good job six five two one and rest we’re gonna go bowling now sweep touch come back up sweep touch okay let’s step to the right first touch the ground into one here we go go step sweep back up step sweep back up if you can give me a hop okay here we go eight three two one we just went to the right stay here now we’re going to go to the left step over left sweep it down okay here we go three two one let’s go over back up if you can give me hop hop [Music] good job over yeah no come on five four come on two one rest stay right here round number three big deep breath here we go two one let’s go step sweep back together keep breathing you hear my breath you’ve got five four three two one rest stay right here last round go into the left woo I know oh oh my son with bowling here we go last one in three two one step it out go Bowl top bull up top come on touch the floor use those glutes back here good five three two one stay right here soccer ball juggling you’re going one two kick just the left leg first round two taps forward kick ready let’s go one two kick one two kick if you can one two kick good job four three two one rest switch legs breathe here we go other leg go four three two taps and a kick ready let’s go one two kick if you can add the hop and kick to kick it out there you go five four rest great job last two rounds are going one knee tap one kick knee tap drink kick to one one knee one kick let’s go juggling that ball on your knee you get it up kick it come on 10 more seconds go ten nine eight seven come on a couple more five four three two one great job same thing on the other leg right leg one tap one kick here we go three two one go need then kick me kick let’s go let’s go up kick nine eight five four come on three two one rest you’re a soccer goalie now you’re gonna block big kick over okay kicking to the right first block up step kick block up step kick let’s go block step kick back block step kick blocked it’s on the ground now you kick it out to your teammates let’s go to one wrist same thing we’re going to go that same direction one more time just you can get it down block land step kick back up block ready let’s go black step kick good block kick four three two one rest kicking to the left side now we’re blocking step kick ready here we go three two one block it up block step kick block step kick down up step kick if you’re jumping reach up if you’re not jumping come up on your toes there you go five four three two one rest right here one more round still kicking to the left one more time last a little bit of soccer three two one block it up block step kick beautiful go up step kick nine eight three two one wrist grab that tennis racket or that baseball right here you’re swinging to the right one two three four five step back swing run to first base okay we’ll go in eight seconds one swing five high knees ready three two one swing it out swing one two three four five swing one two three four five which is swing and bring that back knee up one [Music] good job you got eight seven four three and rest good swing in to the left now here we go four three two let’s go swing one two three four five step it back swing one [Music] four come on three two one rest back swing it to the right ready you’re doing great come on two one let’s go swing one two three four five step it back swing good job eight come on six one more three two one rest swing it to the left one last time here we go three two one swing [Music] quick into the Heinie’s step back swing let’s go ten come on five one more swing home run three two one round of AC yeah great job you’ve got 30 seconds rest whoo grab some water we’ve got three moves left okay we’re in it together [Music] we got a little basketball here shoot defensive slide if you probably done this one before seven seconds are going up slide slide up okay ready two one get the jump shot up go up one two up one two one two up stay low one two up six seconds one two up three two one rest notice your shot hand we’re gonna switch it this time might be a little opposite for you oh it’s okay alright same thing shot hand is opposite to one shoot it Lolo shoot it Lolo you’re not jumping you’re sliding coming up onto your toes okay three two one wrist back to your first jump shot hand it’s gonna look opposite for you here this is actually my right hand but go back to the hand you started with three two one let’s go shoot it slide slide remember you’re defending here you’re not just getting over to shoot again you’re defending they’re not gonna get past you [Music] what five four two one rest alright last round of jump shot defensive slide shooting with that opposite hand ready four three two one take a shot low low get your hands out on that defensive slide come on for one more shot three two wrist tracks art single knee drive taking your right hand and your right foot they go down you come up okay – one touch down go down drive up down if you can add a hop there you go dig that front leg down you’ve got three two one wrist switch front legs so you’re here right arm right leg go back and down drive up if you can hop add the hop let’s go dig that front heels down as you pull yourself back forward and up five four come on three two one rest switching back to your front leg high I know I’m with you breathe deep three two one let’s go down add the hop if you can do it if not give me a good drive back drive perfect eight seven four three breasts good job switch feet okay right here last around a track start and drive four three two one drive it up let’s go up touchdown drive the quicker and more powerful you drive that back leg through the faster you’re gonna get off the blocks come on let’s go five seconds four two one Pandarus big deep breath but you got a track start knee drive and sprint so I’ll give you twenty more seconds here so last one okay big deep breath we’re going all the way through touchdown drive it up sprint four five same length on the first round so left leg stays here we’re going to touch one two three four five touch ready two one let’s go touch one two three four five touch one two three four five [Music] [Music] come on four two one rest switch feet same exact thing ready get down and ready four three two one touch one two three four five back come on seven [Music] one more two one rest alright last two rounds this time you’re gonna say jogging between the rounds okay right foot down to one touchdown one two three four five keep doing the same thing then that ten second rest you’re going to keep the sprint seven six you’re gonna sprint it out in four three two one stay sprinting go go seven seconds and you’re going back down one more round four three two one let’s go go harder come on 10 seconds touch sprint sprint sprint let’s go five seconds and you got a ten spreading second sprint two one sprint right here four nine eight seven four three two one rest grab some water you’ve got a 5-minute cooldown come on down have a seat have a seat spread your legs out straight in front of you five minutes left in our workout you’re warm I need you to cool down okay reach out front grab your shins your ankles or your toes whatever you can grab and reach your chest forward reach that chest like you’re trying to touch your chest to your toes big deep breath in big deep breath in one more big deep breath in float it back cross your right ankle over your left knee push up towards your chest now walk your hands up so your chest is as close to your shin as you can get it big deep breath in and out two more big deep breath in and your nose ready here we go out your mouth straighten your legs out let’s switch legs okay pull it up walk up chest to your shin big deep breath in lean that chest towards your shin big deep breath in and out now take that top leg and I want you to just lay it on the floor in front of you same thing with your back leg lay it down on the floor beside you okay you got a straight chin here you got a straight chin back here you’re leaning over and back up okay keep your hip bones back lean over [Music] great job now come to the middle leaning over your shin back up lower one more time and we’re gonna stay there for a second stay here breathe you should feel this inner thigh hips glute quad hamstring stay here go lower four nine eight seven just a bit lower drop your head down three two one come on up take left hand place it outside of that outside foot reach over there you go good you should feel this right here on your hip and then on your side body so you’re putting a little pressure here in your hip hips are tight maybe hip flexors worked a lot today great job all right let’s bring it back into the middle I want you to just switch your feet from how they are right now okay so other our opposite leg is in front side leg is here leaning over to the right here we got lean and come back up big deep breath in exhale come back up one more time lean over that side leg to the outside come back up we’re going straight in front right over your French in hands are out front lean and we’re gonna stay here 20 seconds hold force your chest down to the floor great job a little lower for five exhale lower three two one great work flip over onto your hands and knees tabletop position all right keep your hips right where they are walk your hands out as you drop your chest down to the mat leave your hips in the air for right now I just want that big metal back arch [Music] good now push your hips up and forward let’s lean forward drop your hips down [Music] great job let’s go through that cycle one more time tuck your chin lift your hips up hips are in the air drop that back down chest to the mat big deep breath in hips come forward exhale drop them down open your chest and as the clock rolls down to zero I am so proud of you come on back to your hands and knees let’s come up slowly okay we did a hard workout push your toes down and lift your hips up drive your heels down as you walk back to your feet slowly heels are in the ground as you pull your spine up one vertebrae at a time guys we’ve made it amazing amazing job I just want you to take a second to feel proud of yourself for showing up for working hard through that limited amount of rest short intense bursts of compound movements moving your body in different ways different challenges every single workout that’s my promise to you’re not going to show up and be bored and expect the same thing as always no one wants to come back for that right I know that’s how I am so in creating these workouts I picture moving your body in the frontal plane and the sagittal plane and the transverse plane dynamic work low-impact work core engagement always we always have coordination and core engagement unilateral work bilateral work all different planes of motion that’s what gets your body adapting and changing so if you’re seeing changes in your body you’re noticing I’ve never felt soreness here or here or here right that’s me challenging your body to move in different planes of motion at one time or in multiple planes of motion at one time so maybe we do sagittal transverse okay we do a lot of different planes of motion that’s what gets your body adapting like an athlete if you think of an athlete on the field or the track or in the stadium they don’t just move up and down or side to side or front to back right there moving side to side front to back up and down all within a couple of seconds okay think of a baseball player you’ve got transverse sagittal is moving in the running plane okay they’re swinging side to side you’ve got all three planes of motion within a baseball swing and sprint to first base so that’s what we’re doing here all different planes of motion challenging you in more than one way and I want you now that you’re done with this workout you don’t have to think of what the workout has to be you just show up I challenge you in all different ways you did it and now I want you to challenge yourself in different ways outside of this workout are you really prepping your meals to make your day the best it could be if no challenge yourself to do that today if it’s the end of the day challenge yourself to get that ready to happen tomorrow okay you know what the best ultimately most productive effective version of you looks like there’s nothing stopping you from making that happen okay you don’t want to look back and think I could have done better yesterday you don’t want to keep thinking that way about yourself I want you to look back and say I did amazing yesterday I’m gonna show up and do it today again because it feels so good and I’m proud of myself okay there’s nothing stopping you from being your most effective best optimum version of yourself today and then doing it again tomorrow because you’re proud and because it feels good because you know it’s doing better for you okay so let’s do that today get yourself set up for the best day that you can have one day at a time and then look back at today and think nice I did it I can do it again tomorrow okay I believe in you you’ve got to believe in yourself don’t be afraid to try alright and in that trying you’ll get better you’ll perfect it and you’ll know what’s the best version of you and how to execute it seamlessly okay I’m so proud of you for showing up today make sure if you don’t care do a couple quick things for me make sure you like the video and subscribe to our channel so we can keep growing together comment below in the comments I crushed it and I will see you guys back here tomorrow I love you bye [Music] [Applause] [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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Activewear

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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.

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40 Minute Fat Burning Cardio Workout 🔥Burn 500 Calories!* 🔥Sydney Cummings