Low-Impact NON-STOP Cardio Workout! No Equipment Needed!

It's time to move together! I'm so proud of you for showing up today! This workout is perfect for all fitness levels and you don't need any equipment! This bodyweight workout will leave you feeing energized and ready to crush your day! Don't forget to save this workout for your travels!
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In today’s workout we will work for 45 seconds and rest for 15 seconds but if you can, please stay moving! We will alternate between two exercises until we complete 2 rounds of each of the exercises. After we finish our second round, we will move on to the next set of exercises. Grab your water and be ready to get your heart rate up as we tone up with this bodyweight cardio workout!
The Exercises:
1. Lateral Slides
2. Inchworms
3. Mountain Climbers
4. Jumping Jack Punch overs
5. 3 knee drives and a cross punch right
6. 3 knee drives and a cross punch left
7. Touch down and kick right
8. Slide and hook
9. Touch down and kick left
10. Clap high and kick through
11. Standing twists x3 and knee drive
12. Squat and 2 cross punches
13. Standing knee crunch and cross crunch right
14. Standing knee crunch and cross crunch left
15. Knee tap x2 kick x2
16. Criss cross reach up reach up
17. Side step x 2 and knee drive
18. Reach and Pull back with butt kicks 2/side
19. Diagonal downward punches
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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.

[@melindasprinkle6]

I turn 50 today!!!! I am ready to sparkle and shine all day long while teaching my favorite middle school humans today. Thank you for providing free and planned workouts, Sydney and Dustin!!! You have helped change my life. I am grateful for you today and every day!!!

[@sandralynch7847]

Happy 50th!

[@emsamansky]

Happy birthday!

[@juliazimermann3240]

Happy birthday 🎉🎉🎉🎉🎉😊

[@deborahfleck4184]

Happy birthday!

[@mindysleasman9291]

Happy Birthday

[@annabellegaasch3131]

This was just so fun. I am 75 years old and everyday I worked out with you Sidney, I am so grateful for your programs and your motivation..I do yoga and spin bike and those exercises and you keep me moving and feeling strong..thank you Sydney...

[@BadsFam]

I always think 'yes! Great, no equipment!' But then I realise these are usually harder workouts and I feel knackered after! 😂 I certainly did after this one! 😅

[@chrisdumas7949]

Good morning everyone!! I am so proud of you all. Let's crush this ❤️

[@farrahmcclarity]

Morning Chris! Cardio Day you Got this🎉

[@kayevans2208]

Good morning Chris! So proud of you for crushing this workout! Have a great day

[@natashahill7373]

I honestly didn’t feel like moving this morning but reading all your encouraging comments got me up. Thank you everyone!! Update Done! Amazing! Flew by!!

[@hoorarezaeim-mz3fb]

crushed it in my hotel room before going to work 🎉🎉🎉

[@judya8392]

I am soooooo happy to see CARDIO and Low Impact? PERFECT!!!!! THANK YOU, SYDNEY! I know strength training is so important but having a low impact class on this Wednesday is fantastic and it was so missed! Thanks for adding it in and I am excited to do it in the morning❤❤❤❤❤❤ And on preview, I am not seeing any burpees or mountain climbers!! YAY!!! They are so overdone and finding a class without them is tough nowadays. This one is going to be a favorite!👍👍👍👍

[@anumakinen974]

I agree about burpees and mountain climbers. No need to do them every day. Especially when you have sore wrists. That’s why I’m doing this workout today, looking for something wrist friendly.

[@AllaboutMinnie1118]

I just want to say I was in a car accident over the weekend. Took a pretty good hit. Doctors I have seen since are pretty surprised my injuries are minimal… they said I must be an athlete and that I have a strong core, and it reminded me when Sydney says we are all athletes. ❤

[@abbythomas6484]

More of this, please. Such a nice change of pace.

[@heathercogswell1867]

CARDIO!!!! Yay! So excited to have a cardio back. I love mixing up the strength, cardio, and strength and conditioning workouts. The sweat was falling on this one! Thanks for great workout!

[@jsutera654]

Not going to lie, I'm such a die-hard strength fan that a cardio day wasn't all that exciting to me- until I turned this video on and got moving. WHAT a fun way to sweat and move!! LOVED the whole thing, from pace to format to Sydney's encouragement, it was awesome!

[@nantiavafopoulou7296]

Wow that variety!!! Only Sydney can make us sweat like that in the middle of the winter 😅 That cardio was all I needed today Happy Wednesday everyone 💪🇬🇷🥳🥰🎄

[@farrahmcclarity]

Morning/Evening Everyone! Low Cardio Day is what I need for these sore muscles. I know Sydney your still going to have me work hard and sweat! So Let’s Gooo🎉!

[@kayevans2208]

Good morning Farrah! Way to crush it!! Yay for low impact cardio. Have a great day!

[@farrahmcclarity]

@@kayevans2208 Morning Kay! We crushed this together! I’m so proud of you my friend💞Have a great day!

[@kayevans2208]

Good morning Everyone! Loved this workout! It didn't seem like a 40 minute workout. Let's get stronger together! Have a great Wednesday!

[@marilynmiller8670]

The 40 min workouts seem to always go fast!😊

[@jananirajaraman4707]

No matter where i am, physically or mentally, there is sydney workout appropriate for me. Thank you. ❤

[@ogbsongs]

I'm 57 and really looking forward to doing more of your workouts. Like how you stress that it's important to just be here doing the best you can.

[@kristinrobinson4511]

Well that was so much fun! 🎉 Did not want to get up today, but so thankful I did! 😊

[@andreaschwenk7125]

Almost skipped it when I saw cardio. But I crushed it and 40 minutes flew y. Thank you Sydney, Everyone have a great Wednesday.

[@lorikeeton9869]

57 years old and had back to back knee replacements. Thank you for showing me I can still do this. You are awesome!

[@emmacarney1503]

I absolutely love it when Sydney is also struggling to breathe!! This work out is DECEPTIVELY HARD!! But totally amazing!! Thank you as always! ❤🎉

[@jenniferhaire9281]

Yay for cardio! Please bring back cardio and abs workouts!!

[@waltblackadar4690]

Need more of these please!!!! Low impact, off the floor (the only one I couldn't do were inchworms due to flexibility issues so I did pushups instead), large variety, nice pace and you can set your own difficulty - what's not to like?

[@caseykoroshec7594]

Kismet! I'm on a business trip today and while they have a lovely gym, I wasn't feeling motivated to go because of a really rough night of sleep. No equipment, constant movement was the perfect way to start my day (alone) in my hotel room. 😅💪💗

[@julianadolski1742]

Thank you so much for this amazing (sweaty 🥵) workout, Sydney! Who else surprised themselves with their endurance 🙋🏻‍♀️?! I’m so proud of everyone who showed up and crushed it ❤️!

[@lourdesmadera5023]

Those knee taps and kicks burned a little!! 💪🏼💪🏼💪🏼

[@susan81690]

Love the low impact intensity.

[@masumehnazerian1093]

girl i just did it 💪💪😬😬

[@MelissaCapriotti]

Oh how I have missed workouts like this!

[@ashleydlugosz4083]

After surgery on my wrist two weeks ago, it felt great to get back to exercising, with a little modification. I can’t do weights for a while, so I loved getting on here and seeing this exercise!!

[@heatherabreu7465]

I did it! 🎉 I really enjoyed the knee raise 2x + kicks 2x Thank you Sydney! I officially have become consistent in working out thanks to your leadership ❤️

[@ayeshaschroeder7208]

Thanks Sydney!!! It was so cold today I didn't feel like going to the gym or even into my home gym in the basement, so I did this in my living room.

[@VtRD]

Having a heater in my basement makes it easier, and I really get why you were reluctant to head out to the gym. It’s in the low 20s here today!

[@laureljohnson4010]

❤❤❤ Loved this! I made it mostly high impact (because I love it) Thank you Sydney for teaching us to make these workouts exactly what we need.

[@santar.595]

Thank you🙏

[@alinekuehn4249]

Especially liked that this low impact was still very active, we constantly moved which was fun ... And sweaty

[@rachaelfearon5644]

Am not even breathing hard but a I know I did give this workout my all .am fit crushed it as always love guys 😊

[@drabbhinaya5078]

I am so happy that I did this workout, as it was a low impact I could definitely go up in intensity and that felt great!!! 374 calories burnt🤑

[@marilynmiller8670]

I really like a bodyweight day. I could really feel my abs working with those twists. Sydney asked to post what we liked best and I will go with the squat touch and punch. Have a happy Wednesday 😊

[@lidiamora2800]

I didn’t think I was going to sweat so much and get my right heart so much I was in the 40s and I’ll be 63 in March 2024. I’m just a short little person and I really felt good about my heart rate I sweat it I didn’t think I was gonna enjoy it as much, but thank you Cindy it was wonderful I enjoy your workout. Keep it up girl.

[@lanagerzenshtein7445]

Thank you!🎉

[@jodirawson1948]

During tap, tap, kick, kick my legs weighed a thousand pounds! Whoever said save this one and come back to it was right. Definite keeper!

[@janine.koenig]

I crushed it 🎉 what an amazing workout 🙏🍀💕🤗

[@stephaniecampbell7855]

Great job!

[@skline44]

This is definitely going into my “workouts I love” playlist 🥰

[@mirandasteffen2514]

I was going to skip this one due to having chest congestion and didn’t think I’d be able to breathe but I didn’t and loved it! Thanks for a great start to the day Sydney!

[@shelia1755]

Crushed with you Sydney !!!! Heart rate is up and feeling awesome. I workout in my basement 6 days a week in the AM!! Thanks for being there and putting together these awesome workouts!😁💪🦵🫁

[@ce222le]

Please, more like this! Or would love to see these moves combined with strength sets.

[@LisaPell-e1i]

❤️ it!!!!!!!!!

[@jaclynriendeau7785]

I crushed it! Thanks, Sydney and Dustin, for this great workout! Love and appreciate you both xoxo 👌 💪 🥵 ❤️ 😘 🤗 🎄🎅

[@zimmfamily]

This was my favorite no equipment / cardio workout!! Thanks for always switching it up and making it FUN, Sydney!! You're amazing!! ❤

[@valentinaorive8589]

Crushed it! Finished the first half of my senior year in college today and ended my day with killing this workout. All thanks to you Sydney! Love you ❤️

[@stephaniecampbell7855]

❤ 2023 Dec Embrace 🔥 What an awesome sweat sesh! 🥰

[@christisiedlecki4743]

So great to get moving with everyone this morning! Fun!

[@allisonerwin5176]

Never thought I would say this but I am SOOO thankful for that workout! I’m in my first trimester of pregnancy and nausea is full force in the morning and this definitely helped keep me moving without wanting to stop!! ❤

[@extremefuntv168]

I loved this, it was so intense and I thought it was going to be easy. I love the criss cross reach up so satisfying

[@katjakafling4482]

Ty Sydney I know I always have a home here ❤ You rock!

[@SLocky82]

Oh my lordy....my hip flexors are on 🔥 😂 What a fun workout though and perfect for my sore muscles 😊

[@HeatherFaucett]

Fun non stop movement!!!🎉

[@lisagregory2907]

thank you for the low impact! my knees can’t take the high impact anymore and I push myself harder with the low impact. definitely got my sweat in and I love the ab moves

[@JanineHadley-t1r]

Loved this workout!!😊

[@jessicabetke5264]

Wow who would have guessed this low impact cardio could have brought out such a great workout and calorie burn. Loved this one!!!

[@kashkhronicles24]

Awesome, sweaty workout!! My fave move was the standing side crunch and cross crunch! I made sure to engage my core and really felt it!! Ready to seize the day!💪🏾💪🏾 Happy Hump Day people!

[@erikaj4539]

Loved this! As everything that you do. Also love working out with dumbbells. But this was so FUN! Gave it my all. Thank you! My office body came to life 😅🫶🏻

[@KarenWeishar]

INCREDIBLE workout - holy low impact cardio is the bomb for me right now as I am dealing with chronic lower back arthritis and pain - I found some of the moves very challenging to finish because my limbs were tired not from pain- WOW sweat is running and I am so happy to have done this workout today! I CRUSHED IT!! Happy hump day - PLEASE do more of these Sydney - would love every Wednesday to be this format from here on in

[@angelabautista8065]

I love it, you should do one of this every week👍🏽👍🏽👏🏽👏🏽❤️❤️

[@cherylmckane9703]

Awesome more of these! I need to get my heart rate up! I am actually in target and sweating. Like 40 minute workouts. Thirty minutes are too short.

[@marysolmontanez7037]

Great workout ! My favorite is punch and kick . Just get that frustration out lol.. and start your day, right. 💪🏽🥊

[@judyrobie7198]

I weirdly like the standing twist move x3 and knee drive lol. Great low impact workout!

[@ivakaradzhova5568]

Simply amazing !!! Thank you Sydney❤❤❤❤❤❤

[@candycanelady5767]

Yayyy some cardio!!

[@sofilarri]

wow, Sydney! I had no expectations for this workout, I hate cardio, I have a tendency of giving up early or skipping these workouts. BUT I SHOWED UP, COMPLETED IT AND ACTUALLY ENJOYED IT! :D thank you for an awesome workout like always

[@mrssnooch06]

This is officially a new favorite!! 🔥

[@michelekalish2091]

loved it and did it all I am 75 years young and love your workouts. thanks for sharing hugs from London Michele.

[@michellepettengill1004]

Yeah that's what I'm talking about!!!! I can't pick a favorite it was all sweaty and fun!!!!

[@nancyhinnen6245]

Great cardio workout Sydney! Been a while since I did a full cardio workout with you but I loved it. Hardest for me were the side crunches/crossover crunches. Intense!

[@denisejohnson181]

OMG 😳!! Amazing sweaty workout!! Great work everyone!! Thanks Sydney ❤❤❤❤🎉🎉🎉🎉

[@Schifa09]

Please do more bodyweight workouts! :D

[@ashleymatt6928]

Crushed it!

[@brandonhensley6832]

I was so intimidated by the thought of 40 mins cardio, but I crushed it and loved it! This is one I will definitely revisit in the future Thanks Sydney and team! You never let me down!!

[@FreshStartFitForFaith]

Thankyou Sydney!! Hope you’re feeling pretty good yourself! 😚

[@anumakinen974]

Amazing mood booster 🎉

[@stephaniekhairallah]

Crushed it! 💪🏼

[@shannoncameron5957]

I love a good cardio!

[@francestutt3661]

Loved that this was low impact and still hard work.

[@queeniemarkham8022]

TW: pregnancy loss. I am so glad I did this workout today. Yesterday I tried a different option and really struggled, I miscarried earlier this week (early and naturally complete but still heartbroken) and couldn’t do most of it just because I lacked both physical and mental strength. This was something I could achieve, and not be so angry at my body. Also the comments from Sydney and encouragement to just do what is challenging for you helped a lot, because my fitness has taken a hit through the IVF journey, and my week had me all emotional and feeling like a failure. I’ll be doing this again this week until I feel like I have some stamina back. Hopefully next time it will work out but for now remembering to be kind to myself and grateful for what I can do will have to be enough.

[@jessicag.152]

Wwoooo! That was crazy sweaty!

[@carolynwenig6939]

Thank you, Sydney and team! Loved the cardio💓💓💓💓

[@olamideaina86]

I loved this workout!!💪🏾👌🏾 low impact but very effective 😍.

[@franswissink3062]

Goodmorning Sydney. Thank you for this workout today. I crushed it all. Nice. Bye bye you bye 👋

[@mandilinem]

Loved this workout! Woke up with a stiff back, but all the twisting moves loosened it right up! Definitely saving this one!!

[@melissacole-jf8qg]

Super fast 40min. Made it through. Perfect start to my morning 😅💜

[@shannonchierchie2482]

This will definitely be marked as a favorite. Loved the variety and knowing I could turn up any exercise was great! Thanks as always Sydney 💪🏻

[@amandahinkle3755]

Mid week is always tough for me motivation wise but so glad I powered through this one and moved for 40 mins straight. Happy Wednesday!

[@sarawhite5136]

Boy I needed a morning of jumping around!

[@anag43139]

I love strength but have missed doing cardio these last couple of months- great workout!!

[@marlaclinkscales1533]

LOVED today!!! Got a 4 mile done and then crushed this workout.

[@mcalisterdowd3927]

Sydney, thank you! I have missed these cardio workouts so much.❤

[@KatsSpot]

CARDI-NO!!!!!!!!!!!!!!!!!!!! Two days in a row. I know I need it or I wouldn't hate it so much. Thanks Sydney for the push!!!

[@maryannvandekerckhove620]

Crushed this workout, Love low impact to get a great cardio workout. I'm sweating but feel great. Thanks Sydney I love your energy!

[@loricallahan827]

Yasss!! Happy Wednesday! Great sweat to start my day 🥵🔥💪

[@lisaagard811]

This workout was so good and energetic!!!!! Low cardio was no joke

[@johnrhodes4238]

Yes yes yes! Can’t wait for this one. ❤ thanks Sydney