30 Minute Fat Burning HIIT Workout 🔥Burn 405 Calories! 🔥

HERE is an opportunity to give back in support of Parkinson's Disease research and awareness by grabbing some super cute socks from Sock It to PD, my client's non-profit!
Use the code SOCKSONSYDNEY for 10% off! sockittopd.org/
Check out my 30 Day Transformation Program for fitness AND nutrition programming! www.royalchang...
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Let me know what you thought of this workout in the comments below and “LIKE” this video if you enjoyed it!
It's HIIT workout day! We are working for 30 seconds and resting for 15 seconds today! No dumbbells are needed for this workout today, just grab some water and a sweat towel! We are going non-stop until we finish the workout so make sure you are ready to BREATHE through the whole workout! Not much rest today so pay attention and let's CRUSH IT!
Connect with me!!!
Instagram: / sydneycummings_
Facebook: / royalchangefitness
Twitter: / sydneycummings_
Website: www.royalchang...
Share this workout with a friend on Facebook and help me help more people just like you!
Equipment I use:
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.

[@sydneycummingshoudyshell]

So proud of you all for working so hard on your fitness workouts! If you're ready to take it to the next level and focus on your nutrition, check out my Sydney Squad membership at www.royalchange.fit/sydneysquad or check out my 30 Day Transformation program at www.royalchange.fit/30-day-transformation.html! This is where we will focus on the important pieces of your journey outside of the workouts to make sure you don't waste your workouts and get the most out of your journey! I'm so excited for the New Year and ready to crush it with you!!

[@swathipriya_vlogsswathi9313]

A1qqaq 4111mants

[@sandymcclain9728]

I like when you said “I won’t give up on you so don’t give up on yourself” that really helped push me and drive it home for me!! Thanks Sydney! ❤️

[@LorraLee1]

Me too! It's funny how someone else suffering through a workout helps push you along. I thought the same thing as I huffed and puffed along with her 😂 Sydney definitely motivates me beyond any other fitness instructor I've followed.

[@lauradelc]

Hey Sydney. I have bad anxiety crisis and depression and you've helping me so much. I keep thinking what you've said, all you need is your body, keep pushing, just don't stop, move, move, and that's changing my life. It's like a cure for my soul. I don't have much time but I'm taking 40 to 60 min a day 5 times a week, religiously. I don't have words to thank you. ❤️ For everybody who's reading it: just do it, don't think much. You will be thankful at the end.

[@brethenatural1206]

This 30 minute workout was so amazing!! I am literally dripping sweat. I know that I am a year late, but you are making quarantine productive and enjoyable. Thank you Sydney!!!

[@AmberGanoe]

I crushed it! I didn’t feel like working out today so I told myself I would do 30 mins just to get something in and I’m glad I did. Thanks for the great work out! I burned 350 cals in 30 mins!💪🏻💪🏻

[@susanfernando4260]

This 30 minute HIIT was no joke!! Loved it and crushed it! It was definitely a mind game to get through this one! Had to modify at times too:) Happy Friday All and put your best foot forward!

[@maryamsanaei-lc8er]

Thanks!

[@traceyvaughan621]

I did this a couple of days ago and was nearly 🤢 so didn’t finish it, woke up today and smashed it 💪🏻 😁

[@samsme8493]

Just started doing Sydney's workout and I have loved all of them. Love the variety of workouts and that there are options of 30min and 40min workouts. Her motivation is real, love it.

[@jennaford5946]

i crushed it. 358 calories burned to start my day!!! love your workouts. thank you Sydney!

[@elizabethmeeker5845]

Woke up an hour late this morning so I was so happy to get in a 30 minute workout! No excuses! Crushed it.

[@susanfernando4260]

Me too Elizabeth and I was trying to think about what to do if this was a longer workout! We did it though! No excuses:)

[@zethembisozungu4656]

Your workouts have really increased my endurance to the point that when I do other workouts they become too easy and I feel like I haven't done a thing, I love the burn the sweat

[@krystalmckinnon1230]

Thanks again. I have been trying to get a workout in daily. I like the music in the background and your attention to the time for each set. It allows me to gauge my body and know that I can push it. Also I appreciate the motivational comments... even though you posted this almost two years ago I like the feedback in the moment, it keeps me going!

[@djguanchez]

Gracias por todo este sudor, son los mejores entrenamientos que he realizado, Gracias Sydney!!!!

[@allisonreeves2325]

you have helped me to change my body Sydney! losing weight is not hard for me but toning after three kids including surrogant twins was a challenge. with your variety of workouts and including weights my body is strong and toned. i have gone from 5 lb weights to 8 to 10 and heavier with gym machines and bench press. thank you and Dustin fr all your work!!

[@lindsaychristie8711]

I only found you in 2020, but im looking after my very ill dad so dont have weights with me, so now im looking back and doing all your body weight only videos. Thanks Sydney and Dustin - you guys are the best!

[@iLilahn]

I was never the one to enjoy cardio. Running on a treadmill being ridiculously out of breath was never fun, but recently I got into HIIT training. I started with just ten minute videos but today I decided to challenge myself with a 30 minute one and MAN. I love the sweat but the 15 second breaks in between prevented my lungs from being in pain. First video I have watched of yours and I loved working out with you! Thanks!!

[@kalamity333]

Man I love Sydney. Her personality (and the workout) leaves me so energized. My favorite 30 minutes of every day!

[@sarahgreenberg5308]

WE CRUSHED IT!!! - mom 56, daughter 17 love these workouts soo soo much

[@mbian1912]

Crushed it! Thank you so much for this week of shorter workouts, my brain and body really needed it! Another short and sweet one where you can go ALL out! See ya tomorrow #sydneysquad

[@juanacampos8210]

Thank you so much for this morning workout. I love this format! It packs so much punch in 30 minutes. Please do more.

[@sydneycummingshoudyshell]

So glad you liked it, Juana!!! Great job!! I will definitely do more when I'm back in action!!!

[@teresaviolett2219]

Thank you for keeping us all motivated and our minds off the pain. You are wonderful. See you tomorrow!

[@sharondavidson142]

Loved it Sydney I’ve been doing your workouts since the pandemic started I’m back at work but I find 30 minutes to work out. Like you said put all I got into the 30 minutes

[@cherifarris9675]

Ok, I’m hooked!! I’ve been lifting weights for years and was looking for something a little more “physical”. Thank you for what you do!!

[@alishawalsh3917]

Just did this workout!good one

[@NityaVink]

Love all your vids Sydney! my best time: dance time!!!!!!!!!!

[@digitalbrain555]

I havent gone back to the gym since the pandemic started. Been lifting weights off and on at home. But i miss the HIIT cardio @ the gym. I searched and searched you tube and i like your videos for home work out the most! Love your enthusiasm!! New Subscriber & fan! 😎 🙌🙌🙌 thank you!!!!

[@ATLASCOACHING]

Thank you sydney , you are so inspiring talented coach ,God bless you 🙏. I discovered your channel and following your and doing your workout daily . As I work all day taking care of my players to gets fitter and stronger and i give my self the time and the gift to work with you for my self thank you

[@meglie1]

Yes these kind of workouts are my favorite! Short and to the point!

[@anitatate2775]

Hi just started following you and doing a HIIT workout daily....loving every intense second x

[@abenaaddo]

Forgot how much I love the sports theme cardio hiit. Awesome videos !

[@trishamaclachlan9758]

I found your workouts through my daughter and I am so glad. You challenge me with encouragement. Thank you 🙏🏼

[@sallyholroyd1543]

Loved this work-out Sydney!

[@tammysmith3729]

WI work so hard with all your sessions-and it keeps me fit. Thank you.

[@heidifritz3053]

I needed a cardio break from STF 3.0 so tried to rock it old-school with Sydney. Too high impact (creaky knees over here) so I’m moving on. See you back on Day 45 of STF 3.0.

[@AngieGordon]

Can't....breathe...!!! But loving it! This was hard but awesome, thank you!!

[@sydneycummingshoudyshell]

Great job Angie! So glad you liked it!!!

[@paulinawasiak5164]

this was amazing, thank you Sydney xxx love from the UK

[@blinkerclub3441]

Hello Sydney I’m from Thailand. You are my favorite trainer your workout is so fun and strong. I love you so much and I wake up early in the morning and do your workout everyday :) 💪🏼💪🏼❤️💕

[@maryamsalim9874]

So great to have all these videos available. Wanted to do cardio while I wait for today's video to be posted.

[@MoHa-dp3wd]

Oldie but a goodie!! Needed a quick no equipment video to do in the garage due to company at the house.

[@saracapurrovictor1153]

I know better than to think any 30 min workout With the Sydney squad would be easy!!!! oh my goodness wow kicked my butt.

[@louisabenfares4013]

Feel like my heart is gonna come out of my mouth... amazing like all your workouts!👏👏

[@lamandataylor5032]

My first time to the channel I'm excited about these at home workouts

[@Kirsten4260]

omg this workout was a toughie but I'm so glad I finished! I love how she keeps pushing us to keep going I definitely wouldn't have made it without it ahaha

[@lyndawaterhouse572]

Thank you, I love your workouts and your inspiration at the end 🥰

[@shanmakrani6597]

i crushed it please make more no equipment workout fat burning series i just love it

[@Marcklin]

Crushed it!!!💪💪💪 Love all your HIIT cardios. Especially one's like this with little rest for a sweaty kick butt workout. Thank you both.

[@msrastadoll2461]

Day five with you. Feeling better and more confident every time.

[@mariamakrigianni3753]

Thank you Sydney!!! It is very important for me that you keep telling.. You 've got it!!!

[@beatricesabaton420]

I crushed it. I'm sweaty. Thanks sydney. I love this video 👍👍👍💪💪💪

[@dyamondscott130]

Sydney. Cummins this was a intense workout but your motivation is what pushed me i gave it all i got it wasn't easy but I got it done thank you so much I got to get dubells thank you so much

[@p.sseshan4168]

hey sydney thanks for the awesome 30 minute . Sometimes its hard to even squeeze in 30 minutes in a day for our health and body but try to push myself for atleast 30. So thanks for this amazing workout. You made my day worth.

[@arshiyakhullar1151]

Thank you almost everyday😊

[@jd6030]

Just did this , can hardly breathe with your workouts 🤣 they are amazing !

[@lori1695]

LOVE THE QUICK 30 MINUTE HIGH-CALORIE BURN WORKOUTS!

[@Nikkilynndodgen]

You are so inspiring! Thank you for all you do to reach others personally and nutritionally, you are awesome!

[@heather5308]

Just found this workout video! Loved it, I burned 460 calories in 30 minutes! Amazing.

[@boymom7713]

An oldie but goodie. Better than Sydney’s new workouts.

[@Rosabella206]

So proud of my self and so thankful for this awesome job 💪🔥💪

[@kaylynloi6867]

That’s sooo amazing!! Really appreciate all of your works👏🏽👏🏽 A big motivation of the day!

[@lindseysapp1643]

Thank you 🙏 u are such an inspiration ❤

[@marykaycarlson8735]

Thank you.

[@sarahm8528]

I have NEVER sweat so much from one workout. Those squat jumps made me cry, but I refused to stop!

[@sarahgruszynski8166]

Sweat is pouring! Followed this with your 30 min HIIT athlete workout!

[@AiNamoco]

I will do this exercise hope I can

[@brittanylongo7522]

Hi Sydney, I love your workouts I do them every day ! I love how you never give up and are always positive I love your you tube channel and my mom gave you a huge like on Facebook so hope you enjoy life and thanks for your positive thoughts and bye

[@douaedahamou9929]

CRUSHED IT :) Loving your cardio workouts, I've been doing them 2months ago, keep going

[@maryvigliotti7492]

Loving your workouts as usual. Your changing lives Sydney and Justin. Thanks

[@teresaviolett2219]

Yay! I love hitt! Hope you are healing quickly! We miss you!

[@daniellesimmons5556]

Woman you kill me.. shaking, sweating and loving it! Crushed another one thank you so much! Good luck Chuck!!

[@sandraharrison9109]

Completed!!.loved it!

[@bonnyb8814]

LOVE THESE SHORT WORKOUTS! ALWAYS SO VARIED AND FUN! THANKS, SYDNEY!

[@debramyers7681]

This workout was really fun! My daughter and I love doing these exercises! :)

[@85efdl]

Omg that was awesome!!! Thank you so much!!! See you tomorrow with another exercise 🙌🏽🙌🏽👊🏽

[@aliciabraun9421]

Didn't feel like doing this tonight and yet I did it right there with you.

[@kathleenhauglid6839]

Totally amazing workout, the best I have completed in months.

[@ria_in_belgium]

👏👏👏👏👏 hello Sydney, can’t wait this for tomorrow my Saturday🤸‍♀️💪 thank you for this... mwuaaaah💋💋💋💋💋💋 take care and hope your doing well.

[@barbaraannmason1496]

These 30 minute workouts are a killer! #crushedit Happy Friday #sydneysquad

[@bothinah2684]

Thank you for making this amazing videos . I like doing cardio more than strength , if you don't mind, please do more of it .. all love for you .

[@jmaghribi]

Thankyou for this amazing workout after a long day!

[@michelleguzman4427]

Great sweaty HIIT work!! Crushed it!!

[@lilimarout7075]

You are awesome Sydney ❤️❤️

[@maddystreet5259]

Dislike you when I'm doing it, love you when I've finished it. Keep bringing us these sweaty workouts!

[@mariahgriego3792]

I feel this so much. 🤣

[@virafmotafram219]

SIMP

[@luzmoreno9003]

love love love your workouts

[@Mandylee94]

This is my favorite workout by you! I do it atleast twice a week.

[@hossamselim1360]

awesome workout, great for my next half marathon preparations...

[@shannongreene1623]

Crushed it :) Sweating sooo much but feels good knowing I worked hard!

[@kateclifford9830]

absolutely dripping - loved it - thanks Sydney!

[@christinelamb1167]

All right, I crushed this one! I was looking for a HIIT workout to do before my leg strength routine, and this was perfect! My HR was way up, and the sweat was pouring! Thanks Sydney 👍😊

[@anissaauger1320]

I CRUSHED IT!!!!!!!!! Thank you for all you do!!!

[@hopingforjustone]

Wow! what an amazing workout....this was tough, but I did it...with a few modifications of course :)

[@stephaniedesautels3683]

Hi Sydney, What are good back fat workouts? I love you workouts!!!

[@kimweekes4697]

You have kept us going through COVID , love this session feeling stronger each week

[@yorkeb6690]

Loved this workout! Sydney, I would love it if you could mix in more pure cardio workouts in between the strength workouts. Whether that's HIIT or agility or a combination, I appreciate a regular pure cardio workout to give my body a break from strength training.

[@nidhi17g]

Crushed it It’s always fun doing workout with you Your workout is perfectly adequate for everyone Keep up!!!

[@maranobrega82]

Dear lord ,I did it.lying on my kitchen floor.I feel so good!

[@sophiemahikian2810]

Amazing workout and such a great vibe !! Thanks Sydney

[@Flutterbyoh7]

Crushed it! So much fun today!

[@joseantoniosalinasvega7956]

Great workout, i sweat alot and get tired, but i felt really good, at the end my recovery was fast, thanks for sharing

[@stephaniekhairallah]

Thank you, Sydney! ❤

[@chadhammerly9066]

1st time awesome workout. Love the energy and positivity! Subscribing for sure.