30 Minute Cardio Speed and Agility Workout 🔥Burn 400 Calories! 🔥Sydney Cummings

This cardio workout is sure to get your heart rate up and sweaty! get ready-we aren't stopping until we finish this one!
Join the Sydney Squad for an incredible March Motivation Challenge here! www.royalchange.fit/sydneysquad
FOR THE FIRST TIME EVER...I have released a workout calendar for all the workouts here on my channel in the upcoming month! The calendar will tell you what the workout is and how long it will be for every day of this month! Grab yours HERE! www.royalchang...
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Are you ready?! NO equipment is required for this workout and we are working for 20 second intervals with 10 seconds of rest all day today! Get ready to sweat and move like an athlete today! This workout we will work in the frontal plane, the transverse plane, and the saggital plane with quickness! Being agility is all about being able to move in different directions with control and speed and today we will be doing that together! I will include modifications for each movement if you need them, don't be afraid to use them! Let's crush it together guys!
Let me know what you thought of this workout in the comments below and “LIKE” this video if you enjoyed it!
Thank you for your prayers as I fight to recover from being shot in the foot after the senseless shooting my fiance and I survived. For more info on what happened to me, check out the video we made right after the shooting to explain everything. • I Got Shot (THIS IS NO...
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Instagram: / sydneycummings_
Facebook: / sydneycummingsfitness
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Website: www.royalchang...
A lot of you have asked me for links to things I use or suggest so I made an easy one-stop-shop storefront for you here on Amazon! Check it out and recommend to a friend too!
www.amazon.com...
Equipment I use in THIS workout:
Manduka eKo Lite Yoga Mat: amzn.to/2GlquGy
Equipment I use on my channel:
Sliders (use code ROYAL20 for 20% off!) www.wodfitters...
SPRI Dumbbells amzn.to/2DONM5X
Manduka eKo Lite Yoga Mat: amzn.to/2GlquGy
Wood Plyo Box: amzn.to/2Md9l3T (I couldn’t find the link to my exact box so here is another one of the same kind!)
WODfitters Mini Bands amzn.to/2s0nE4l
WODfitters Resistance Bands amzn.to/2IXMLyq
Sling Shot wider band amzn.to/2J38vZJ
Nalgene 32 oz Water Bottle: amzn.to/2DQAsyb
CAP Kettlebell: amzn.to/2FEnVOo
TriggerPoint Grid 2.0 Foam Roller amzn.to/2J2uH6f
SPRI Foam Roller amzn.to/2khUVUo
Apple Watch Series 3: www.apple.com/...
*Please take note that calories burned vary for every individual depending on multiple factors (e.g. age, body weight, heart rate, height, effort intensity, etc). Any slight variation in any of these factors can dramatically alter the amount of calories you burn. I calculate all of my calories using an Apple Watch 3 with the High Intensity Interval Training Workout application and I am 28 years old, 5’8”, and weigh 145lbs so you can use my few factors as well as my intensity level to gauge yourself.
In this workout you are training with me, Sydney Cummings, owner of Royal Change and NASM Certified Personal Trainer and Fitness Nutrition Specialist. I am a fitness trainer is 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.

[@leahpaige5602]

You know I was never into cardio workouts until I stumbled upon you 7 months ago. You make it so fun and i look forward to a cardio workout now. Crushed it 💪🏻👌🏻🤩 thanks Sydney.

[@MariaRamirez-ru3us]

"My fat cells where crying during the workout""!!! .Thanks Sydney for kicking our butts with all your workouts.It never gets easy!!! ☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆

[@andreajuarez7109]

This workout made me SWEAT. Thank you, Sydney! Seeing this video and comparing the production quality to what you do now is amazing to witness. You're a PRO! Keep up the wonderful work!

[@suzanneprovostyliste]

Great. Quick and effective. The beauty of your workout is that we can choose depending how we feel like tired or top shape. I am 70 and I am doing your workout almost everyday. Legs, arms abs cardio. My arms have never been so muscle and firm. I feel like a 30 years old. More energy. Thank you for your excellent professional expertise.

[@keyvabridges2177]

I’ve been working out with you for a year. I love your workouts as well as your words of encouragement. I love that you have passion for what you do and you exude your passion through your workouts! Continue spreading light!

[@sarahgruszynski8166]

I love your cardio workouts! Got bored with running and hate the treadmill! So glad for these little gems!

[@neyisek6928]

Love cardio ,love body weight, love speed and agility, love balance work. Thank you. Was just what I needed today

[@mirandabattle3847]

Glad I found your channel. I heard recently that true HIIT should only be 20-30 minutes for one to get true HIIT benefits. Which was hard for me to adjust to because I was used to doing hour long HIIT and obviously that's not to say hour long HIIT isn't effective, it definitely is. I'm glad you have true HIIT on your page though and I was able to find it!!! It's kick ass!!!!!

[@mike4999]

man oh man..... 30min was IIIIINTENSE!!! crushed it!!! tahnk you Syndey...next time ill do this with 3lbs dumbells

[@katjakaflingwichmann5118]

Sydney you are the best! Went for a long walk and came back and ALMOST hit the sofa. So glad I chose this instead. Friiidaaaay come on 🙌⭐️😍🔥

[@blurgit]

Came back to this one today - I love your speed and agility workouts and I needed a quick pick-me-up!!

[@kassieriley5906]

Did this one on 4/3/2022!!! Needed something extra from the short 20 min workouts past couple days on the channel this did not disappoint!!!!!!

[@monp.4903]

Love the outfit, nice tights! I look forward to Sydney's daily outfit as much as the workout! lol

[@ariesphenix1]

Mon P. Me too!!

[@purplespottedcow]

I loved those leggings too!!

[@LuisGutierrez-zs3ce]

Love this one. My shirt is soaked following your recent 2024 summertime fine workout. What a burner 🎉

[@jenesseboyd5561]

This is one of my favs!! Love the tabata style

[@kendallvivanco08]

I haven't had this good of a workout in awhile. Loved it! :)

[@matthewcooper2590]

Thank-you! My preseason for Korfball for 3 years,great for agility as I enter my 5th decade! This season lancaster phoenix korfball club in the UK are trying it for club training

[@asq20245]

Omg what a quick workout that kicks your ass! It’s nice to go back to these after weights! Burned 320 cals in 30 mins!

[@christisiedlecki4743]

Did this one on my rest day. It was a perfect way to get moving this morning!

[@msjahnvip]

I was not feeling very energetic today, with being Friday and it has been a long week. I had my eye on this workout for a while now (BTW big Sydney fan!!) and am so glad I decided to push for it. I felt so much better after this, endorphins are high! Truly do not need anything else but your body and willingness to improve your day/health/life. Sydney, so grateful that you are a very important part of my journey.

[@anyasherwood3490]

I did a part of this as an add on for extra cardio today! Feels so good!

[@TheShruti19]

2023, and still going strong with this one... Thanks for this wonderful agility work

[@oljkin]

Lovely workout for late Sunday! thanks Sydney!

[@janine.koenig]

I crushed it 🎉 What an amazing, quick workout 🙏🍀🤗

[@franswissink3062]

Goedemorgen Sydney, thank you forthis short workout. Very good to begin. Bye bye you bye 👋

[@susanborchert1164]

Great agility set that I added to 7/14/23 workout. ❤❤❤

[@SoniT]

Fun workout! No burpees!

[@ariesphenix1]

Sonja Easley yay!

[@sydneycummingshoudyshell]

LOL! No burpees!!

[@s.c.s.i.]

Yes. Burpees are the devil 😄

[@SoniT]

Yes I always get excited when there's cardio with no burpees. 😄

[@smellycat13]

Oh few just starting the workout now

[@ughlis]

i honestly appreciate you so much sydney, you helped me find my love for being active, i feel SO great after this workout. You are amazing as a person and a trainer!!! much love and appreciation, xx.

[@kimmorris6439]

I was feeling funky today but I pushed through this workout and I'm feeling better!

[@neyisek6928]

Revisit today as I felt mood & energy needed this type of workout. Speed balance agility and proprioception training so important for daily life. I love this style of workout. Small human went hard. Peak heart 172. Thanks Sydney

[@laurapfautsch96]

16:02 16:04 😊😊😊😊😊😊😊😊😊😊😊😊

[@catalinavanabel7560]

Absolutely LOVED this workout!!!!!

[@mariepierce1131]

Good Morning Sydney from Louisiana - thanks for the great cardio workout to start my day! Have a great one!!

[@jackiturner8237]

Just. Dripping. Sweat. 😅 March Motivation IS ON! Crushed It!! #SydneySquad 💪🏻🏋🏻‍♀️👍🏻❤️

[@sydneycummingshoudyshell]

YESSSSS!!! I love it! Great job Jacki!!

[@franswissink3062]

Goodmorning Sydney, thank you for this quick workout. Bye bye you.

[@iecherrooks4091]

This was a whopper for me. I did a leg workout before this. I'm exhausted!! Thank you for another awesome workout!!!😊

[@Gogetit24]

Thanks for always being so motivating

[@leahstalnaker5928]

Amazing! On night shifts at the hospital this month. Having a hard time getting to the gym as I am only home about 8 hours a day and need sleep. These quick 30 minute workouts are awesome to squeeze in my schedule in a hurry. Thanks sydney! 💗

[@sherryconstantin6242]

Best tabata workout ever! Drenched in sweat! Thanks, Sydney! We crushed it!

[@ireneschultz4604]

PLEASE more of these !!! Cardio and agility!!!!! YES

[@laureljohnson4010]

❤❤❤❤ one of my favorites to add on

[@sollangyevans5859]

OMG!! Out of town in a hotel with my hubby and we did this workout!! So awesome!! We’re both drenched!! Thank you!!

[@cranegirl5942]

I appreciate you always have new workouts. With other trainers, I start digging their workouts but then they're limited and I get bored. Thank you for your hard work.

[@maryvigliotti7492]

Another great workout, thanks Sydney. You make it so much fun. See you tomorrow for another. 💪

[@drienes77]

Love the old ones! They fly by!

[@lisaobenchain1455]

Loved this one! Thanks Sydney

[@valentinabucci2672]

Hated in the beginning.... Loved it in the end!!!! Feels good!!! 👍👍😅😅

[@michelleanguiano4970]

Sending Anguiano love ♥️ always Sydney Cummings

[@rockzgirl1]

love cardio! I couldn't finish this one friday, I was to burt out. But today i CRUSHED IT!

[@sarahstevenson1347]

Awesome way 2 start off March!!!!!my Fitbit said that I hit my fat burn,cardio n peak zones all in a30 minute workout...yesssssssssss luv it!!!! Thank U !!!!

[@sydneycummingshoudyshell]

Hahahaha I LOVE IT!!! You're so welcome!!! Thank yourself for putting in that hard work!!

[@stephaniekhairallah]

Thank you Sydney! ❤

[@chrisbanks4081]

Wow! What a challenge. I think that was one of the best workouts you’ve done. Burnt 622cal... thank you 👍🏽

[@scamp3477]

Great cardio after yesterday's leg day!

[@jack-xz7px]

Thanks Sydney great session 🙏👏😘☘️🌞👍😜

[@cotomopsu]

Two days late, but I'm all in for March Motivation!! This will be my first program by Sydney done day by day - I've always been jumping between programs - not today! As always - loved the workout, it was a sweaty hell! Thank you Sydney and Dustin!! ♥

[@karriemullins-potter5197]

Wow again 11-23-2020!! I’m pouring the sweat and loving it!!!

[@sudeshnamukherjee9274]

I CRUSHED IT!🎉

[@Nezzle]

Yay! No equipment needed! Can't wait to do this later 💃🏽

[@sydneycummingshoudyshell]

Good luck with it!!

[@Nezzle]

Sydney Cummings Thankie 😊

[@Heidismits]

Did this today with my 10yo son. We both absolutely loved it and are covered in sweat 😅 Thanks so much for a great cardio workout 🙌🏼

[@marinamoraes7301]

Crazyy good. I feel amazing!!

[@Bella-jq1cn]

Great workout!🔥

[@mike4999]

Put on repeat and go go go CRUSHED IT !!!!

[@ebelechigbo]

Splendid start for me and I feel super strong 💪🏽💪🏽💪🏽💪🏽 Agility did it for me 😊😊😊😊 I crushed it

[@kajalabhi]

I was short on time today and searched for Sydney's 30 min and landed up on this. Loved it. You rock Sydney :)

[@persadine3960]

Can you please make a longer version, I mean a very intense 60 min cardio? Love you, can't wait for your next upload...

[@amelworld3229]

I think this is one of the best knee friendly workout. I intend doing only this routine three times a week .it has already helped me to lose some weight and work on my agility .thank you Sydney

[@lisakusel6102]

Oh man! I'd planned to do the 60-minute cardio you posted today but it's so darn hot here in Vermont (even with AC) that i figured a 30-minute cardio w/o might be enough, and ooooooooh yes, it was more than enough. Loved this. Thanks SC!!!! xx

[@stephaniepointer3181]

I dont think I have every sweat so much in 30 minutes! Thank you for the awesome workouts everyday!

[@sydneycummingshoudyshell]

Hahaha I love it!!! You're so welcome! Thank YOU for getting your sweat on with me!!

[@saffrongibson7417]

This workout killlllled me. I thought it’ll be semi easy 20 seconds on 10 seconds off. NOPE! Absolutely smashed it. Thank you, Sydney ❤️

[@camillediamond7920]

Love this one!

[@katyteben8790]

I wanna say hug thanks to you for creating these amazing cardio workouts! You make them fly by, they never seem boring! This is unique, thank you so much😘

[@sydneycummingshoudyshell]

Ahhh! You're so welcome!! Thank you for the kind words! It really means a lot to me!!

[@kirstenwalker8360]

Fun workout thank you Sydney

[@krutigosalia6273]

Loved this workout!!❤❤

[@shalie3350]

LOVE U SYDNEYYYYYYYYYYYYY

[@miledyssantiago9240]

I dit it twice, it was hard but keep me energized to repeat it!! Thanks Sydney!!

[@brigety83]

This was an awesome workout! I didn't have time for the 45 minute speed and agility that was on the calendar today, so I got this one in instead! Definitely got my sweat on with this one! Hope you're enjoying maternity leave!

[@emmaharris3367]

This Is one of my favourites 🎉

[@kimcrafton6612]

This would be a good workout for my son who’s in middle school track.

[@miriammandel143]

Loved this one!!

[@purplespottedcow]

Needed a workout that gave my ARMS a break but satisfied my urge to burn (translation: cardio WITHOUT burpees or mountain climbers or any other shoulder strainers) it was tough and I felt like I was going to lose my cookies in the end but I CRUSHED IT!!

[@rachitabahmani3938]

Thank you Sydney for keeping me from becoming a potato this quarantine. I workout everyday with your videos.

[@jaclynriendeau7785]

I crushed it! Thanks Sydney 🥵 💪 😘

[@dinarmaharani1058]

Waiting for next agility challenge ❤❤❤

[@ujunwosu3055]

It was indeed an awesome workout

[@mzeo95]

I worked out yesterday but I was able to work it out with you today. Like always this was awesome!! 🙏👍❤❤

[@miafvls9268]

That was perfect for my knees thanks 😊

[@nansinguzayvonnie2792]

i crushed it.....thank u sydney

[@janiemoore2721]

I always love a cardio day!

[@yemiolutola8917]

I crushed it this morning in hot Abuja! Thoroughly enjoyed it! Kept thinking, “you’ve got this, it’s just for 20 seconds 😉. Thank you Sydney you are truly an inspiration 🤗

[@avaharne]

I love these agility tabata workouts!!!

[@shanmakrani6597]

I love these type workout please make more like this

[@aniablondi7]

Amazing workout I love agility 💪💪💪thanks Sydney 💗💗💗

[@sydneycummingshoudyshell]

You're so welcome!! Thanks for crushing it with me!!

[@ebelechigbo]

This agility workout was a great starter for me. So much positive vibes 😊😊😊😊 I crushed it 💪🏽💪🏽💪🏽💪🏽

[@joanneholmes9305]

Loved this, one of my favourites! Short work period and no mountain climbers or burpees 🙌

[@laurahernandez7635]

thanks for this workout

[@soulwiredjewelry]

Great 30 min workout!!!

[@khalidmustafa6588]

Crushed it! Well done. Feel good with good energy.

[@sydneycummingshoudyshell]

Great job Khalid!!

[@lucysands9412]

Loved this one!!!! Whoop whoop! Absolutely shattered now :-)

[@ZannePeace42]

Checking in from May 2022! I love that I can always find a workout I haven’t tried yet with your channel! This was great and I am DRENCHED lol

[@emilyszymczak]

I love your agility workouts because I burn so many calories! Keep up the great work!

[@beckeygow2214]

So much fun!! I definitely left it ALL on the mat! #sydneysquad #marchmotivation 💚💐