40 Minute Full Body HIIT Workout 🔥Burn 650 Calories! 🔥

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In this 40 Minute Full Body HIIT workout, I take you through full body movements and cardio movements in an interval style workout catered to getting your body strong and lean! I used 8lb dumbbells, always make sure to pick a weight (or weights) that are suitable for your fitness level. This workout was intense and even harder than normal for me due to being in the sand! Shew! - I burned 650 calories and I want you to give me your all - how many calories can you burn?

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

Equipment I use:

*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 27 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.

[pammackay]

I love this workout, can't believe I haven't found it sooner. Favorite move: Sumo squad with knee drive twist. Crushed it! Thanks Sydney, you rock!

[jamine]

crushed it. thank you sydney, i used to pay so much per month. thank you for sharing your amazing workouts without charging or making profits. its so big of you and there are 1000s of people all over the world who truly appreciate your kindness. Thank you.

[crumbcake]

i LOVED this workout omg! my favorite move was the sumo squat dumbell twist. Crushed it! Cant imagine doing the whole thing on sand!

[susantyler]

This full-body fitness session had my heart racing on Friday, 3-22-2024! I have completed this workout at least a few other times and still love it.

[annebender]

Loved this workout and LOVED the beach background! This was so fun! I'm obsessed with searching for sea glass so my eyes were scanning your beach, lol. Thanks for this great workout! I'm ready to take on the day! And congratulations on your 30 under 30 award! What an accomplishment!

[ורהגוזלנד]

Happy to find this workout, even thought I'm working out with you already more than a year still loving going sometimes to older videos :D you've been inspiration for me and never letting me down

[janicejohnson]

Love this workout…so wonderful to revisit the times when variety was important and she understood that we need that element to help us look forward to tomorrow👍🏻👍🏻👍🏻

[kristenrandall]

You are a gifted trainer!! I love your variety of workouts....they all challenge me. You are so easy to listen to and very encouraging. Keep up the amazing work! Thank you for sharing your gift with the world!

[rhondar]

Wow!! Thank you so much, Sydney, for sweatin it out in the sand and sun to give us this awesome workout with beautiful scenery!! Loved it!

[lisanicholson]

Omg !! Loved this!!! Beautiful scenery! By the way did we miss a round at the end?? 😜😜

[MendiWariaraDesigns]

What a way to get back after a chilled weekend of giving my body rest! This was kick ass and great! Those quad jumps had me squealing as my legs and quads burned! You Sydney are the best with these workouts...never a boring moment. That's what makes it so exciting to be a subbie on your channel #sydneysquad Everyday you challenge our bodies in a new way. This was a great workout to start the week. It's Monday evening here and I loved this beachfront set up today....reminded me of 8 days ago when I was at the Kenyan coast too by the beach:)

[rakshathasagar]

First time seeing you struggling during workout so u are also normal human 🤩🤩🤩🤩 thank you

[veronicahancock]

Thank you again! This was a fun workout! The 50 minute yesterday seemed more of a challenge. Diversity is the key. Your enthusiasm is awesome! Crushed it!

[reginaholmes]

September 17, 2023 I chose this one. Went back to the past workouts to do one I hadn’t done before. I’m going on vacation this week, so not a rest day today for me. Resting on/during my vacation. Another good workout. Thank you Sydney and Dustin.

[evawitmer]

Love all your Summer 2018 workouts! They are tough! And I love the lake beachy backdrop!

[jennafindley]

Loved the lake! I was working so hard I didn’t even notice the glitches. 15 lbs down and feeling AMAZING! Thank you Sydney!

[julianadolski]

I loved the variety in this workout 🥰! Thank you, Sydney ❤️!

[annaliesafeldt]

This was tough! Those ab flutters. Yikes. I am impressed you did this in the heat and in the sand. Love your workouts. I hope you are healing well and look forward to more of your workouts.

[lindseykolodziej]

Doing this the day of Fitcation 2023 (July 22) having fomo for not being there, but this workout felt like a little vacation! So fun!

[emilyszymczak]

Crushed it! I stepped it up & took out the break times so I did 1.5 minutes of each move then fast-forwarded it to the next move. Also, love the background! Thanks for fightin' with the sand & the heat to switch it up for the viewers at home!