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!

Share this workout with your friends to see how much they love it too!

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!

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Equipment I use in THIS workout:

Equipment I use on my channel:

*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.

[leahpaige]

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.

[monp.]

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

[keyvabridges]

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!

[kassieriley]

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

[neyisek]

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

[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.

[sarahstevenson]

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

[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.

[sarahgruszynski]

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

[jenesseboyd]

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

[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.

[MariaRamirez-ruus]

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

[blurgit]

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

[mike]

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

[mirandabattle]

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

[asq]

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!

[oljkin]

Lovely workout for late Sunday! thanks Sydney!

[LuisGutierrez-zsce]

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

[neyisek]

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

[matthewcooper]

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