40 Minute HIIT Cardio Sweat Workout 🔥Burn 455 Calories!*🔥30 Day At-Home Workout Challenge

40 Minute HIIT Cardio Sweat Workout 🔥Burn 455 Calories!*🔥30 Day At-Home Workout Challenge | Day 10

Video Transcript

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what’s up guys it’s Sydney and this is your 40 minute cardio sweat workout no equipment needed so grab your mat let’s get started what’s up guys welcome to your 40 minute cardio sweat workout we are gonna be working today no repeats we’ve got exercises one after the other for 40 to 45 seconds depending on how much rest you need so if you need a little bit more as we get a little bit deeper into the workout you can take up to 20 seconds rest in between each workout but no repeats today and we’re standing for the whole time so you won’t be down on the floor you won’t be putting your hands on the ground you’ll be standing moving side to side up and down front to back and I will provide modifications to make this a low-impact workout or a high-impact workout or a combination of both if you have that option okay make sure before you head out today you have subscribed to our channel make sure the red button below the video says subscribed and don’t forget to leave me a comment as soon as you are done to let me know you crush this workout okay so no equipment needed just make sure you have some water and a sweat towel and we’re gonna jump right into it okay cool give me a big thumbs up alright here we go let’s walk it to the back of the mat we’re gonna step forward high kick in three two one let’s go pull your toe right back up towards your knee and you’re reaching with your opposite hand there you go exhale as you pull up one more great job hands on your hips let’s go back and forth reach it back and then squeeze nice and high great job and one more good arms go cross your body open and close give me a little side step here is your upper body is feeling that workout from yesterday make sure you were opening and crossing I know I definitely am the more I do this the more I feel it good three two one take just your left arm and we’re gonna cross the body over going backwards five three help you to switch directions one and we go forward five four three two switch arms and backwards with the right to one and forward good job we’ve got a little bit of punching in here today and of course we’re moving our arms three two one hands at your chest let’s get butt kicks tracking some things are gonna be single leg some things are going to be both legs will be moving in all different directions all different speeds three two one good Irish it’s down to the floor stand and like I said all up so anytime you need just a good sweat no equipment needed you can go low impact you can crank it out three two one good let’s step it out we’re gonna go side shoulders okay just tap your shuffle shuffle good we get started moving in all different planes of motion [Music] [Applause] good you can make this move kind of low-impact not too loud is what I mean here we go one more and then we meet down at the other end good alright roll your wrists roll your ankles and I want you to tap back with your heels [Music] there you go stretch out the calves good one more on each side four three two one switch it over and your first move is a right leg high knees skip so take your right leg you’re going here here to one let’s go low impact is right here okay feel free to move up and down your mat we’re just driving right leg up to the front there you go perfect now give me a punch right over to where that knees coming up just one time remember that’s it good give me ten more seconds ten nine good five four three two one rest 415 let’s stay moving right here same thing with the left side okay so right leg can rest all right now we’re driving just the left in five four three two one on the ground looks like this okay hopping same thing good basically I’m just gonna keep you moving for this whole workout all different directions if at any time something does not make sense to you go to what does okay this is kind of a cardio endurance workout so we keep moving and if yours looks a little bit more like this that’s fine as well as long as you’re giving me the intensity that you have we’re golden good eight seven that’s it four three two one rest for fifteen we’re gonna go slide and her knee drag so give me two slides you got one two fold one two hold okay driving that knee up someone closest to the middle two one let’s go [Music] that’s it reason get back the other direction as soon as you can first and last time you’ll see this one make it more intense by getting lower and quicker beautiful movemove work your arms as well now it might seem right now like okay things are going well I need you to maintain your breathing okay breathe now four three two one exercise four we’ve got reverse lunge sad kick left leg so watch my left leg it goes back come to the top side kick okay you can choose not to stop in the middle just go reverse lunge kick if that feels good to you okay left leg let’s go good if you want to step it up feel free to do a lunge hop pop up and kick [Music] good job [Music] nice work 15 more seconds and then we’re going to go to some jumping jack jabs 7 6 3 2 1 great job 15 seconds breathe jumping jacks your legs go in and out when they are apart you give me a jab together Jeff ok modification left and left right and rank ready let’s go [Music] beautiful now give me jab jab uppercut uppercut there we go good jab Jeff upper upper good now two jabs two uppercuts one-two one-two keep it there one two [Music] good 7 4 3 2 1 good now we’re going to the right leg so previously we did left leg goes back 10 kick back kick now we’re switching it over to the right yeah right leg okay so we’re back up kick and down ready let’s go get your rhythm first so make sure you’ve got the move down and then intensify it if you can great job okay if you lose your balance I just did it I do it often keep Rocking [Music] this is exercise number six you’re like what seems like sixteen right you’re doing great we’re gonna stay moving I’ve got lots of variety for you good four three two one rest number seven squat pop to the side so give me feet are just a little bit wider than hip width you’re gonna go down squat when you come up push to one side okay feel free to leave your foot down and just go here if you would like here if you can ready let’s go hop if you can stand and squat if you are not ready for the hop good [Music] there you go you’re breathing check in with yourself make sure at any point you can feel yourself we’re gone good job good job one time and you’re done so give me eight seven two one high and low punches come on down to the left side of the mat hands are here you’re going to go high low high low switch okay – on the way to the right – on the way to the left high-low high-low switch ready let’s go [Music] good job this is where we can really catch your breath light on your feet [Music] perfect breathe jab up jab down up down come on keep moving your feet that’s it eight more seconds come on keep the speed up quick hands come on four three two one crisscross with your legs and then a cross punch looks like this I’m taking my left leg cross over left hand punch right right left left right right okay let’s go good in the front drop good if you’re modifying touch punch touch punch great job same sides gonna touch fan punch good keep your hands right here perfect a little bit of poor control right here right that’s it 15 more seconds come on [Music] that’s it keep breathing cross punch cross five good three two one and you’ve got cross body lunge over cross body punch to get a half lunch okay so left arm we’re gonna lunge over punch reach up lunge over punch reach up okay so I’ve got right leg left arm here up ready let’s go up lunge punch make sure when you lunge you’re shifting your hips to the side back in the middle shift so your hips and your fists come through together there we go [Music] almost there 15 more seconds up-down punch come on give me power in that punch good good good eight seven keep it moving three two one rest then we go front kick to straight on reach this is gonna be slow and I want your abs to be feeling this straight up hands are here arms are straight legs are straight you’re crunching and extending punch okay let’s go together no hopping on this one squeeze lift I really want you to feel yourself pulling your ribs in here for an ab crunch good we’re slowing it down just a little when you crunch exhale bicep stay right beside your ears good good we’ll speed it back up here but give me ten more seconds squeeze squeeze come on seven five four three two one rest there we’re going toe tap down the mat we’re gonna think of this front line of your mat as the target okay step left right left right to modify step step okay where you can just go right here ready let’s move work your arms don’t leave your I’m paying here make this as much of a full body move as you can tap tap tap tap move hot lava under your feet keep them quick up good last twenty hands up here we go reach reach reach 15 14 13 come on eight seven beautiful two one rest we got three squat pulses and a small hop okay we’re making distance here so one two three one two three okay ready if you don’t want to hop just step up continue your pulses ready let’s go two three little baby hop when you move got my feet just a little bit wider than my mat [Music] 1 2 3 move good job keep your butt down make sure you’re not here ok keep the bunt down shuts up good give me ten more really good seconds that’s it seven six to one rest come back to the back of your mat you’re starting with two feet on the mat then it goes two feet up two feet on mat agility speed this up looks like this two off to one okay or whatever variation you want if you want to go here that’s okay too quick feet agility let’s go light on your feet good you can go here and here as well you can switch it up however you want you’re going on and off the mat with your feet arms are working to kind of stay coordinated and help you balance keep movin let’s go that’s it move move pull your core in tight nine eight that’s it let’s go to one stephanie drive we’re switching every time so left leg I’m going to step drive right take it back right steps drive left okay if you don’t want to drive and jump you’re here step back drive ready let’s go step drive back in switch full extension of that foot you’re jumping your last point of contact with the floor should be your toe so I need you to push all the way up [Music] good keep that going and drop come on carry yourself up with that knee eight seven four three two one breasts come on down lateral slides if you’re thinking basketball defense right here slide down and back ready seven four three big deep breath two one let’s go good go back as soon as you can push off that outside foot good good good hands up right here beautiful now touch the floor on each side for twenty seconds in tap down on the floor push back [Music] good job let’s go let’s go come on seven-six – one last one and then we’ll grab some water okay skater lunges won’t you step over tap back or float that leg over here or here okay then we’ll grab some water – one let’s get it good if you’re taking the leg and floating it it helps to make sure arm and leg stay together it helps your core know okay I’m pulling my arm back so it’s time for my leg to go back [Music] come on keep moving 15 good 7 4 3 2 1 and 30 seconds rest grab some water we’re gonna start back up with butt kick so pull each back into it big deep breath coming back in butt kicks 2 options I know it went fast option 1 be right here move it side to side option 2 you’re here ready let’s go start breathing here here we go hamstrings are pulling your calves up towards them just kind of like your arm curl it’s what your legs are doing right now curling so we’re strengthening those hamstrings of course getting your heart rate up we’ll go for a little bit of a sports move here next baseball swings eight seven come on four three two one beautiful rest right here in the middle wide stance not a technical baseball swing don’t judge me any baseball or softball players we’re taking your hands to the side swing together okay or just keep them apart swing stop that twist right here okay ready let’s go maybe you think tennis serve instead of a baseball swing keeping it kind of low here but backhand there you go the main point of this one is to keep yourself moving but to stop the momentum here and pull it back good squeeze stop pull that pull 15 come on that can’t end a swing beautiful seven six two one great job they’ve got to reach diagonal over then tap back foot give me your left hand reach it over left toe taps back you’re here here okay so same side is moving to one reach over tap that back foot reach good the weight right here this foots just tapping and pushing good lots of cool control can you feel it come on strong legs strong core 13 8 7 4 3 rest good job we’ve got jumping jack clap clap okay so one jumping jack clap one clap bring one knee up at a time open it back up okay let’s go if you’re hopping it looks like this whoopsies good start to push a little side-to-side last 20 good I’m gonna get a little tempo work in here next got you’re doing amazing four three two one six jogging steps three sprint steps okay looks like this six five four three two one one two three okay the one two threes got to be fast arms are working too let’s start with our six here we go six five four three two one one two three there you go good bring those knees up high on your three and quick [Music] good job come on breathe fast three let’s go ten more seconds five four three two one reverse lunge bend knee Drive alternating okay so we’re going to go backwards drive it up stand switch okay if you’re not jumping same thing step back drive and switch ready let’s go step down [Music] good make this more intense by giving me lots of height here there you go come on modification squat knee drive okay if the lunges are bothering you sit drive that knee twelve seconds come on go for it finish strong five three two one lateral kick forward pop right okay sounds complicated it’s not lateral kick right leg so we take a lateral kick forward hop kick hop or take the hop out if you want just step up step back let’s go kick pop good right leg only kick feet together two footed hop I want you to stay here on this foot make sure your knee doesn’t cave in keep it out keep it stable plant go [Music] great job perfect keep reading ten nine four come on three two one rest now we’ve got a 45 degree rotation squat hop so you’re thinking left middle right middle just staying in a squat okay a little baby hop so you’re here here here ready let’s go where you go here here here just get your arms involved in some way [Music] good come on you should be sweating you should be breathing heavy this is the point of this workout today okay breathe with me if you’re modifying step up and back pan up and back good 14 you know what’s coming next we’re going over to that left leg lateral kick forward hop four three rest into one rep breathe great job left leg goes out hop seven seconds big deep breath there we go one more two one let’s kick go out and hop so you’re leaning away from the kick beautiful lose your balance come back in big deep breath when you need it go right back in fifteen come on we’re right there go go go go nine eight seven come on four three two one rest now we’ve got two to one foot hop okay starting with two feet you’re gonna jump land on one drove back to two if you’re not ready for that jump stabilize on one step stabilize on the other okay let’s go together two feet and then land on one two one push back on the way back other leg if you want to do this stabilize right underneath your legs okay and then if you feel good about that cover ground [Music] good keep that knee out when you land make sure it’s not caving in here you’re landing just like it squat okay five seconds come on four to one great job opposite knee to opposite elbow you’ve got a 30-second rest we’ll start there again in at 9:30 if you watch right here 9:30 it’s just like it sounds you got a skip or a high knee whatever you feel best with opposite knee to opposite elbow or here ready or here two one let’s go arms up cross cross good beautiful let’s go cross cross perfect little twist in the torso lots of breathing going on right come on 15 seconds go go tight cork twist twist breathe breathe eight seven four three two one two lateral skips and hold okay so we’ve got one to hold one to hold okay if you want to add a jump there you can one to hold jump okay two and hold or two and jump let’s go one two [Music] good keep moving you’re doing great beautiful 15 seconds see if you can add a little hop in now 5 4 3 2 1 wide chop forward kick okay guys we’ve got five exercises this the number one out of our last five start here chop forward chop forward three two one let’s go chop forward now of course you can add that jump if you want right here chop kick ten no sorry not ten 20 seconds let’s go chop kick come on keep it tight fifteen fourteen good ten nine good five seconds let’s go four three two one huh why jacks the letter Y as in yellow okay this is I’m teaching you spelling right now why is it yellow legs are together arms are apart you’re just gonna switch that arms are together legs are apart so you make a Y here Y here ready let’s go [Music] great job not quicker go go go go good now give me a little turn that’s it that’s it last 20 seconds let’s go stop in the middle side to side here we go fourteen six more seconds five three two one alternating lateral kicks you know this one okay here here stay right here in the middle seven seconds breathe three exercises lateral kicks two more ready two one let’s go right left good now if you can give me a hop if not you’re here here here let’s go great job come on almost there come on come on black 15 right here [Music] knee kick seven six five come on two one rest for 15 half squat med ball slam imagine a med bow right here okay you’re gonna have squat reach tap the floor okay so you stay here up down up slam up pool slam ready let’s go [Music] come on pull it down right to the floor let’s go [Music] good job 20 seconds come on don’t stop don’t stop [Music] breathe let’s work 10 8 7 don’t slow down 4 3 2 1 15 seconds last one scissor chops and punches legs are chopping like this ok you’re punching right here if you’re not ready to chop your kicking then moving 3 2 1 let’s go this is it an all-out sprint right here Go Go Go Go Go come on good now switch it forward same thing go go go pull your cord tighter quicker 15 back to the front right here stay here 8 7 speed 5 come on four three two one and rest you have made it to your cooldown amazing job that deserves a high five yes good work come on down to your hands and knees let’s cool it down don’t skip out yet we’ve got some cooling down to do come on big deep breath in let your stomach drop [Music] good now set your butt back over your shins walk your arms out keep breathing come on up drop it down lift your chin up to the sky if you can if you need to modify this come down to your elbows same thing good come back into a seated position crisscross your legs okay I want you to reach out with your left arm over to the right side breathe cool down come on switch it over still breathing right all right come on up to the middle reach grab onto your hands then just take your time pulling left and right there you go slow your breathing down bring your hands back down to the side cross right over your chest amazing work today way to show up and way to show out for yourself okay flip it back over onto your hands and knees and we’re gonna slowly bring you back up to the top okay so straighten your legs out walk until your heels are flat on the floor stay there for a second just working our way back up slowly walk back to your toes stay here for a second slowly very slowly roll up with your head coming up last stay here for a quick second beautiful alright big deep breath and as your feet are wide I want you to go left hip right hip okay scoot them in a little closer if you can beautiful [Music] good now hands on your tailbone give me one big push forward come back to the top and we are done amazing job today make sure you share this workout with a friend make sure you notice the work that you put in today here whatever got you to this work out whatever kept you going through this workout and whatever helped you get from start to this moment right here keep that in your mind know that that was all you I’m here cheering you on I’m also doing the workout and that’s every day I’m gonna be doing the workout with you I’ll be here cheering you on but it’s up to you to put in the work it’s up to you to decide can I make this work through all of my obstacles the answer is yes before you even have time to think about it the answer is yes I’ll be here every single day cheering you on showing up for you because I know it’s possible I know it’s tough but I know it’s possible okay so navigate through what comes up that makes things difficult navigate through that and know that you could prepare for as much as you want but you have to understand that you have the ability to adapt and be flexible because things will not always go as we planned that’s our skill as an athlete we train like athletes here every day your skill as an athlete is the ability to adapt to things that you don’t see coming your ability to be flexible when things change that you didn’t plan for you have those skills in you you have the ability just like today you were moving in all different directions and you accomplished your goal which was to finish this workout having gone hard the whole time okay so know that you have those abilities inside you you have the ability to adapt and you have the ability to be flexible through anything that life throws at you okay remember that today tomorrow through the whole weekend and into the next week don’t forget those skills that are yours they’re in your toolbox and I’m just reminding you that they’re there do not forget that you possess those qualities and those skills and those strengths okay make sure you keep stretching make sure throughout the weekend you stay active you take care of yourself you add on some movement and stretching in Pilates and yoga and getting outside if you can if not keep moving inside and some way okay give yourself a step goal for the day whatever it is just stay moving all right I love you guys and I’m so proud of you and I so wholeheartedly completely believe in you I know that you have the ability to do this and I know together we are going to do it okay comment below and proclaim it let’s acknowledge that we have these abilities we can do it I want you to comment that below check in let me know this you finish the workout and of course don’t forget if you would not mind a lot of people have asked how can we support your channel how can we give back to you the only thing that I ask is that you subscribe you give the video a thumbs up when you finish you comment below just engagement okay and then sharing with your friends that’s the best way to support this channel because our whole mission with the channel from the get-go was to give everyone access to fitness okay so before you head out quick recap you’re gonna give the video a thumbs up and then you’re gonna make it sure check and make sure you have subscribed below the video and then comment below share it on your social media and we appreciate that more than you know thanks for showing up I believe in you I’ll see you tomorrow [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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Yoga Sets

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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

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Durability: Crafted from high-quality materials to withstand intense workouts.

Sports Bras

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Comfortable Fit: Designed for maximum comfort with adjustable straps and breathable fabrics.

Swimwear

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40 Minute HIIT Cardio Sweat Workout 🔥Burn 455 Calories!*🔥30 Day At-Home Workout Challenge | Day 10