30 Minute HIIT Cardio Countdown Workout | WORK - Day 17

Get your March 2023 PROCESS: The RESULT Workout program calendar HERE! shop.royalchan...
Grab a light and medium dumbbell OR do this one bodyweight! Welcome to your cardio workout of WORK week 4! I am so proud of you for starting this month's program! Tag me on TikTok, Instagram, Facebook, and Twitter in your sweaty selfies!
Today's workout consists of 60, 40, and 20 seconds of work per exercise for each of ur giant set rounds. We have 10 exercises and you will complete all 10 for 60 seconds in round one, 40 seconds in round 2, and 20 seconds in round 3. Grab your jump rope if you want to do a 2 minute cardio warm up with me or you can simply do high knees, marching, or jumping jacks!
The exercises:
1. DB hop over (20)
2. Db alt snatch and burpee (20)
3. Db toe touches (20)
4. Press jack (10)
5. Lateral slide and punch to the side (10)
6. Mat agility (BW)
7. Standing mountain climbers (BW)
8. Knee drive to dumbbell across body (10)
9. Lateral agility (10)
10. Sumo squat and 180 squat jump (10 & 20)
Don't miss our Royal Change merchandise HERE! shop.royalchan...
Join the Sydney Squad for access to my membership community for help with nutrition, accountability, and LIVE sessions with me! www.royalchang...
Use code SYDNEY for 20% off GHOST Supplements! www.ghostlifes...
Use code SYDNEY for 10% off any color 50 Pound adjustable dumbbell set from SMRTFIT, Nuobells! www.smrtft.com...
Shop at my Amazon store www.amazon.com...
Connect with me!!!
Instagram: / sydneycummings_
Facebook: / sydneycummingsfitness
Twitter: / sydneycummings_
Website: www.royalchang...
In this workout you are training with Sydney Cummings, owner of Royal Change and NASM Certified Personal Trainer, Fitness Nutrition Specialist, Women’s Fitness Specialist, and Stretching and Flexibility Coach. I am a fitness trainer in Charlotte, North Carolina and was a Division 1 athlete at West Virginia University where I was a national qualifying high jumper. I use my knowledge from my NASM certifications, bachelor’s degree, nursing school experience, and my elite athletic background to lead you through workouts designed to make you a stronger, more balanced athlete. My goal is to get you closer to your goals with each workout!
LEGAL DISCLAIMER: All information provided by Royal Change and/or Sydney Cummings is furnished strictly for educational and entertainment purposes only. Royal Change and/or Sydney Cummings is not engaged in rendering medical or professional services. No information is to be taken as medical or other health advice pertaining to any individual's specific health or medical condition. Please consult your healthcare professional before participating in or acting on any recommendation found in content provided by Royal Change and/or Sydney Cummings. You agree that use of the information contained in any content provided by Royal Change and/or Sydney Cummings is at your own risk. Royal Change and/or Sydney Cummings is not responsible or liable for any injury sustained as a result of using the content in this video or any other video provided by Royal Change and/or Sydney Cummings.

[@jenniferweiss4224]

I love the different formats!

[@luvvreni]

heads up, there isn’t a stretching warm up in the beginning (it’s jump rope) so if you’re feeling a little tight, do a separate warm up before getting into the workout edit: i loved this workout! my stamina has improved. i felt so powerful today

[@shanaglazier1019]

It was tough getting out of bed today, but SO glad I did!! Proud of myself for prioritizing me!

[@iecherrooks4091]

Whew!! I'm a hot,sweaty mess!! Day 17 has been crushed!! Thank you for another great workout!! 😊🖐🏾

[@merlindajahpar4685]

I crushed it!! Yeahhh!!

[@lourdesmadera5023]

That was a lot more sweaty than I Thought it would be!!! 😅😅😅😅😅

[@marissaramirez2424]

This one will be a favorite go back to cardio w/o for me. Thanks Sydney!

[@sylwiavaclavekphotography]

ohh, this was fun. Great break from lifting all the weights. Sweaty and happy. #CRUSHEDIT!

[@evaschuld9244]

Very refreshing workout! Loved it!

[@chiknfriends]

PLEASE tell me we'll have more snatches next month! I LOVE snatches!!! They make me feel so powerful!

[@ingridbousquet2180]

I LOVED THIS ONE! The 60, 40, 20 with short rest periods kept my heart rate up and my energy high! Thank you Sydney!

[@bethshephard8763]

Oh my goodness! I crushed it! But I’m beat!!! Thank you for encouraging me every day! 💪🏻❤😊

[@Landzador]

Tuesday Cardio.. crushed it!! Went by very fast !! Tabata always a winner!!! 💪🔥

[@lesliecaruthers5090]

I crushed it 🙌🏼 that 60 second round was tough but that made the shorter rounds that much sweeter & faster! Great spicy pace to kick off my day 🙌🏼

[@sarahnbacon75]

When you want to go for a solid run but can't because of weather, safety, sleeping babies... whatever, THIS is your workout! Another Sydney workout in the Favorites folder!

[@jeninehoefler3014]

I was debating what workout to do today and this sold me. Thanks!

[@SamanthaMariia]

This was my favorite cardio workout you’ve done, please do more this style!

[@amandaczerwieniec6964]

Yaaaassss!! I so agree!!

[@emilyk7389]

My favorite cardio day ever. The first 2 sets had me so energized that I was able to go all out on the last set. That was fun!

[@LiveAPrettyLittleLife]

Just a huge thank you!! This is such a gift :) you rock!

[@Dixonbrandi]

Loved loved this one woohoo 🙌🏻

[@GraceKelly946]

I am 14 months post-op open heart surgery/ aortic valve replacement. I had some good news today - last year this time my echocardiogram had sub-optimal results but now I'm at normal efficiency. I spent the last year building up my stamina (running, Sydney!, lots of yoga) - exercise makes all the difference. For heart health watch your salt and alcohol intake too. I 🧡🧡🧡 this workout. I took a few breaks in this workout but exercise has never felt so good. Motion is lotion!

[@rae_li_tv]

MY HEART IS HAPPY! TYSM

[@cassandrawilhelm4243]

I love when cardio gets in the mix. One of my favorites, for sure. ❤️

[@sirbyrealestate]

I’m so proud of myself! I finished!!

[@tashinagarcia-garza178]

Heck yes! Loved that format! MORE MORE MORE! Give the people what they want Syd! 🎉❤

[@mitchseguin4959]

Wowsers, now that's cardio. Was not in right mind frame for that, but soon disappeared. Thank you for this boost

[@kayevans2208]

Workout crushed!! Definitely a sweaty one! Have a great day!

[@loricallahan827]

Awesome workout💪💪🥵

[@ketomamamichelle5475]

Crushed it🎉 100 ponds down! Building and burning 🔥

[@christinawaite8352]

"Killed It" Thanks Sydney! Great workout!!!

[@caroline96491usa]

Loved this one! Great way to begin the week after a long weekend. Thanks Sydney!

[@johnrhodes4238]

Oh my lord! That was sick. I burnt some serious calories and am sweaty Betty. Yes! I loved it. Today I’m focused on controlling what I can and not worrying about the external factors out of my control. Thank you Sydney ❤❤❤

[@berenicepacheco2890]

So i haven’t been commenting but i finished the effort phase and doing the work phase lol workouts are amazing always out of breath! Im currently 3 months post partum and have definitely seen some good changed on my body and mental health. I am a little more toned on my lower body and im loving it! Today i DID NOT WANT TO SHOW UP! But I DID! And i was out of breath with just the warm up lol but i pushed through it and CRUSHED IT! Thank you Sydney for everything literally my biggest motivation! ❤

[@suechin5113]

It was intense. Much More HIIT intensity. Thank you, Sydney. Happy Mardi Gras!!!!

[@lynngardner76]

I crushed it! I loved this one! Loved the format and the exercises! Thank you!

[@Sirivaax]

These fast feet drills are awesome 👏 I am loving the endurance that I have built up working with Coach Sydney! One thought crosses my mind every time I do work….”im breathing good” You can’t die from trying 🎉

[@ec5841]

So good. Dripping with sweat. Have a great day everyone! 😊

[@SLocky82]

Whew jumping with weight for a minute is no joke!! Lol....liked the 60,40,20 work periods, I'm gonna add a quick abs onto this then do our daily stretch, feel mega energised now!!! 💪🥵🤸

[@MrsBasiaW]

Loved the intensity!!!!🏃‍♀️

[@christinamcdonough6995]

Thank you!!

[@michellewyatt6333]

I know this was cardio driven and I loved it thanks Sydney

[@alizasarwar9071]

Crushed this workout! Thanks Sydney!

[@amandaczerwieniec6964]

Added this to day one of PRE - killer combo!!!

[@reneecallandrillo749]

i crushed it. Glad you made this one on a Tuesday and not a Monday. Thank you Sydney.

[@bekw8880]

Thanks again 😊

[@kaitie9698]

Wasn’t feeling 100% today but still showed up and did my best! Worked up a sweat and feeling better then when I started thank you Sydney!

[@mindysleasman9291]

Loved loved loved that workout !! Dripping sweat crushed it !

[@mhoguet9767]

Thank you for this short but sweaty workout!

[@lisanicholson5709]

Omg!!! Incredible!!!

[@HannahK780]

Wow killer!! Adding this to my “vacation friendly” workouts! During that first round of 1 min each, I was like “wow this is gonna take forever” and then during the 40 and 20 second rounds it FLEW by. Crushed it!

[@anaareia2267]

I had so much fun!!!

[@kristengribbin3812]

I crushed it! Thought about pausing for a longer break between sets, but I pushed through and I did it!! Have a wonderful day!!

[@jebertkankunga2339]

It short but intense. I'm sweaty. I crushed it. Thanks for your encouragement Sydney.

[@GardenGal365]

Day 17 Crushed!!!

[@melissarose6090]

Holy moly I pushed and pushed and I'm so proud I made it to the end! 🎉🎉 Thank you Sydney for an amazing workout 💪

[@christisiedlecki4743]

Fast and sweaty!

[@kassierandant3054]

Loved the format on this one!

[@erickadixon3325]

That was fun! I love the longer work period to short. Went so fast!!!

[@lacyelsey3772]

I really don’t like cardio but it’s way better when there’s different styles and the ability to do it a little slower with weights. Thanks for always making it a fun workout!

[@linneatrageser122]

Super fun workout today!!

[@lisatowle9337]

Loved the format! I crushed it and have the sweat to prove it! Woohoo!!!!

[@akm12321]

Yahoo 🎉 That was amazing! Dripping 😊

[@medinaf.5738]

I feel like my heart is brand new thanks to this workout. We worked hard, it was good physically and mentally. What a challenge. Thank you Houdyshell family !

[@cindyapps5639]

I love these 30 minutes or workouts, makes me look forward to it! Thank you Sydney for how you keep us working to our best potential!

[@elizabethdarby2012]

Still full of cold but nothing like sweating it out. Crushed!

[@megansumergido4367]

Totally crushed it! Out of order due to my schedule today, however gonna go back to the other videos tmrw and Tuesday-pretty psyched for more content of this program 😎 this cardio video was one of my fave hiit cardios for sure!!

[@christinastotts5915]

I crushed this workout! I’m drenched in sweat. I modified the workout because I’m working on my mobility. My mobility with my right foot is a work in progress. I’m putting in the work with the workouts and rehabilitation. I’ll see you tomorrow for our next workout.

[@summerkavanagh2288]

What an awesome workout!!!!

[@patriciagioia5689]

Another great cardio workout. Even if you don’t love cardio they are still amazing workouts . Thank you

[@amayagonzalez6958]

Wow!! That was tough but so good!!!

[@michelleguzman4427]

Loved everything about this workout today!! The intensity and breakdown was perfect! Crushed It!!

[@carriesandoval649]

Another fun one!! I liked the breakdown of that workout. I felt like I was able to turn it up each round. Thanks Sydney for starting our day off strong (and sweaty 🤪)!

[@amylockhart1511]

My goodness, that got my HR up!!

[@michelewilliamson4305]

WHOA! Serious cardio! I suck air a little bit but did it!!

[@Rosabella206]

Amazing cardio challenge I crushed it 🔥🔥🔥

[@gracefulgirl8153]

🥰Brilliant! The only modifications I did were to prevent myself from tripping over my weights!😁🙄The agility moves were so much fun, loved it, thank you! ❤

[@working5591]

😢hot and sweaty one for sure Thank you Sydney

[@Sleeli25]

i LOVED this format! it was great to push really hard at the end knowing it was just for 20 seconds each. thank you Sydney & co!!

[@delyanauzunova773]

I CRUSHED IT! Woww such an intense workout, really love it! Thanks Sydney!

[@Merrydish7878]

Loved this workout 💪 love me some cardio with weights ❤️❤️❤️

[@stephaniecampbell7855]

2024 Chose this to get movement on a rest day during BALANCE & finished with no regrets! What a great one! 💛💜

[@837romans]

This was a good one!! Ready for Phase 3

[@kelseyxavier]

Hot damn! Cardio-party-0! That was so good!

[@amandaczerwieniec6964]

Revisited this one and loved it even more than the first time!

[@jennakilleen9057]

that was great after the heavy lifting the last two work outs! Thank you!

[@berylgamiel9067]

I did this after Idid your 30 minute upper body. I am beat and loving it! Thank you for all you're doing

[@nickstep817]

WOW I crushed it!!

[@jessicasousa1232]

I loved this format of workout! Please do more like this! Crushed it!

[@britanywolfe6985]

I didn't let a cold get me down. I got this one done at 9pm and I feel amazing!! I had no motivation until I started Sydney's workouts. Thank you for helping me make life changes that will better myself

[@joannf5762]

This was great..

[@lindseymccue2686]

Crushed it !! What a great cardio workout!!

[@barbarapalica8951]

loved this workout, more like this please :D

[@helpingofhappiness]

Loved this one!! So great for a quick cardio!

[@DeRCal518]

I dare say that one was almost fun! 🥵 Loved it! Thank you Sydney!

[@maggiecrist9944]

That was amazing!! 🎉

[@sherrigibbs4485]

I crushed it. Lots of great work and energy. I loved the style of the workout and the 30 min time.

[@Glitchimations]

Thank you sydney

[@heatherhicks6122]

100% one of my top fav workouts!!! You’re amazing girl!

[@maricellamoreno4126]

Wanted to sleep in but I got up and crushed it! dripping sweat...loved this one :)

[@beckydrumm8093]

Just finished this one-kind of go into cardio workouts a little cranky-bit you ALWAYS MIX IT UP and love the “countdown” today-feel great…. Now!!😅😅

[@abbychesimet5893]

I liked this format!