30 Minute HIIT Workout 🔥Burn 500 Calories! 🔥

GRAB YOUR MAY CALENDAR HERE and join our 30 Day at Home Workout Challenge 2.0!

HUGE NEWS! Are YOU ready to officially join the Sydney Squad? You guys have asked me for place to provide you nutrition programs, daily challenges, and accountability as well as Live Q&A with me 6x per week....and I finally have a place to make that all come together!

Grab your dumbbells and get ready to sweat while making your muscles burn to sculpt your abs, butts, arms, and legs while burning fat!

We will go through 10 exercises working for 3 rounds of 40 seconds per exercise with 20 seconds rest.

I am taking you through all 3 planes of motion (sagital, transverse, and frontal) and using compound movements to target the abs, arms, and lower body in EVERY movement. If you need a modification, slow the movement down or decrease the dumbbell weight you are using. Above all- DON'T QUIT!

Share this workout with a friend and if you're ready to get started, let do it!

Equipment I use:

Exercise List:

1. Squat Shoulder Press and Turn
2. Lateral Lunge and High Row
3. Renegade Row Burpee
4. Curtsy Lunge with Knee Drive
5. V-Sit and Press
6. Bicep Curl and Reverse Crunch
7. Glute Bridge, Bicep Curl, Tricep Press, Tricep Extension
8. Sumo Squat Bicep Curl and Forward Jab
9. Press Jacks
10. Low Burpee with Sumo Squat and Jab

If you love workouts like this, check out my 30 Day Transformation Program now! Along with workout videos, this program includes a nutrition program with recipes, a macronutrient calculator, and a meal guide as well as a private community wall for motivation and interaction with a team of people doing this program all around the world!

**YOUTUBE SUBSCRIBER EXCLUSIVE- USE THE CODE TRANSFORM20 FOR 20% OFF!***

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!

Connect with me!!!

Instagram: @sydneycummings_
Twitter: @sydneycummings_

Don't forget!

Let me know what you thought of this workout in the comments below and “LIKE” this video if you enjoyed it!

Lastly, subscribe to my channel NOW so you don’t miss a 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]

Hey everyone!! I normally don't ask for anything, but I'm asking for one simple but HUGE favor for myself and my fiancé, Dustin. YouTube shows that 48% of our daily viewers are NOT SUBSCRIBED to our channel (to put that into a better perspective, that's 210, 000 other people that are not subscribed which would put the channel around 450, 000 subscribers) and I know that a lot of you that have used my channel every single day for the past several months to year and a half aren't subscribed (I see it when you post your completion stories! lol). It would really help us reach more people if you could do something as simple as taking 2 extra seconds to hit subscribe (swiping up will take you right there!) or sign into your YouTube account and simply subscribe for us. YouTube really puts a lot of value in that subscriber number to gauge how well the audience likes our channel to "recommend" it to other viewers using YouTube. YouTube is one of the only social platforms where you don't actually have to be subscribed, following, or friends with someone for their most recent uploaded content to be recommended to you regardless of if you have an account or not and with us posting every single day for you all we kind of hurt ourselves with no one needing to subscribe since we're always at the front of your home page. If you don't care, please take a second and swipe up to make sure you're subscribed and also, please do us a HUGE favor and share this post and ask others that use the channel to subscribe so that the awareness of our completely 100% free fitness channel (that won't go away even after everything is settled with the pandemic) can get to more of those people who need it. Thank you so much!!

 

[tgiancaspro]

Solid workout! Fitbit says I burned closer to 300 calories though. Either way, loved it! I'll be back tomorrow 💪💕

[susantyler]

I'm subscribed to this channel and completed this very effective and intense exercise class on Sunday, 2-25-2024! This one will get your heartbeat up the entire time! This is one of those rare videos without a pre and post stretch, but this is still one of my 30-minute favorites.

[mariajoselarrranaga]

I love these 30 min workouts, def my favs !! It feels like 15 mins only, those that are above 30 mins feel like 2 hours long for real!!!

[majormoku]

I appreciate you helping me get my week started. I didn't go super heavy, but am trying to honor what my body wants w/out it going into panic mode or feeling that it's not "doing enough." Slowly but surely. Thank you!

[lindsaykopenhaver]

Love how easy you are to follow! RIP to my shoulders. Definitely a new go to especially when I’m pressed for time before work! THANK YOU!!

[El]

Crushed it! I've discovered your channel a few weeks ago I already can say that your workouts are so different in a good way! I was looking for HIIT with weights but could not find it...Now thanks to you I am enjoying different workouts and already feeling much better! Could you please say how many times a week can I do HIIT with weights workouts? And could you please make a gliding workout video? Thanks so much! You are awesome!

[rachelhillhouse]

I just found your channel and love it! I'm a runner, lead a run group, and a homeschooling mom of 5. During the summer, I run up to 13 miles a day. When homeschooling season starts back up, I'm unable to get as many miles in a day. So I'm always looking for a challenge to keep myself in shape. This workout diffiantly gave me that kind of challenge. I focus on my running during the summer and my weight lifting to keep my lean muscle in shape during the homeschooling year. This workout was exactly what I was looking for. Great job on your channel!

[SavJones]

Crushed it! This one I found to be extremely hard! I was defiantly about to collapse at the end lol! Good job to everyone else who crushed it! Great job Sydney xoxo

[jodycuatt]

This has always been one of my favorite workouts!! I have been working out with you for a few years now, and I find myself going back to this one often!! I love it!! Thank you for your energy and enthusiasm!!

[mariahilger]

I know this is an oldie, but damn it’s a goodie. I love this type of workout. Gets me in and out in 30 minutes while still working my butt off!

[bsmmarlins]

I've just done this workout with my swimming team because we have been out of the water for 8 months now due to Covid19. We loved it. That last exercise was tough! Thanks for posting the great workouts. We do a 30 minute one every week.

[blepp]

Was an insane workout! Usually, HIIT workouts end up being so cardio intensive in the beginning, i can never get through an entire 30 minutes
but this built up to an incredible burn till the end, im aching more than i ever did in any other HIIt and its so doable - thank you!

[Arishavlogs]

Sydney you kill with this workout. This is my 4th day of this and every part of my body hurts. I thought i would have build up stamina but im out of breath in 10 minutes. Thank you so much. ❤

[priyamvadasatish]

Completed...totally out of breath...but feels terrific...the last one with sumo squat punch, third set was like the last 50 m of a half marathon

[SCordova]

So I’m working out at home during the Quarantine and I’m wondering how heavy of weights should I use? I think I have 2-5lbs I honestly usually focus on cardio and light abs at the gym.

[akinashley]

I came across your YouTube channel last night searching for a workout and I am so glad that I did!! I did this workout this morning and LOVED it!!! I loved the variety of exercises, and the format and how sweet you are! I am making your channel my daily inspiration of workouts from now on! <3

[agnetapetruta]

This is such a well structured work out. And because it's balanced it's so doable for to do it. Thanks Sydney 💕💕

[veronicahancock]

This is one of my FAVORITE quick workouts! I know that I will be feeling fantastic within 10 minutes of workout. Now I am ready for the day!

[jadewatt]

I run cross country and track and I’m also a dancer, this workout makes me sweat and gets my heart rate up a ton!! I LOVE THIS!! 💓💓