30 Minute FAT-BURNING HIIT WORKOUT! 🔥Burn 450 Calories 🔥Sydney Cummings

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This total body workout may be my new favorite workout! I loved all the exercises today because they got my heart rate up fast and I felt AMAZING afterwards! Are you ready?! NO equipment is required for this workout and we are working for 30 second intervals with 15 seconds of rest all day today! 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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*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.

[jackiemizrahi]

I've been doing this workout 3-4 times a week now for the past 3.5 weeks. Figured i'd post my progress since im actually keeping at it and ill also edit along the way.
Im 178cm (5'10 i believe) and weighed 77.5KG, which is what scared me and made me quit eating bad and start to exercise pretty much cold turkey.
I eat meals with a very low caloric intake for breakfast and lunch because dinner is my fav meal of the day and i want to be able to let loose a little bit and it works for me. That doesnt mean I make my dinners without a care in the world, but I do eat pasta and rice etc still, in rather large quantities, also makes it easier to have dinners with friends without feeling as isolated :) If you also choose to make your dinners low in calories as well id expect you to progress quicker than me.
April 3rd: 77.5kg
April 13th: 76.3kg
April 20th: 75.5kg (pre-pooping lmao, it matters!)
April 27th: 74.7kg - from april 20th to april 27th i did add chloe tings 10 minute ab workout 3 times! Definitely not chubby by any means, but im trynna look really snatched sis. I definitely still takes breaks when I do this HIIT workout, especially exercise 8/9 kill me, but ive started jumping and for some reason i actually find that a bit easier.

May 4th: 74.2kg - I did this work out 4 times this week and added chloe tings ab workout 4 times as well (absolutely dead at the end), expected a bit more weight loss to be honest.. but at least its going down. I wouldve expected this workout to be a breeze at this point and that I could perhaps do a 1 hour workout, but thats definitely not the case, im still struggling, however i've definitely improved from day 1 so dont be discouraged reading this! Thinking that it might have to do with my low protein intake seeing as im vegetarian (i only consume cheese at this point). Going to check up on some high protein veggy recipes.

May 11th: 73.7kg - did the workout 3 times this week and added chloe tings ab workout twice. Ordered protein powders plus EGCG pills and caffeine pills (i hate coffee). Im curious to see how these will affect me in this journey. Should arrive in a few hours!

May 18th: 72.2kg (!) - wooo really surprised to see i lost 1.5kg in a week!! slowly diverting from this workout since i want to focus on some weighttraining too for my booty and doing this workout all the time gets boring. Coincidentally enough sydney just came out with a weight workout for your booty/legs. Its really nice to do something different and I definitely felt it in my ass lmao.
I worked out 5 times this week, of which the last 2 sessions were chloe tings ab workout+sydney's new 45 min weight workout for glutes and legs (also has cardio in it!). Couldnt do the full 45 mins though, but i did make it till about 30 minutes in, so 40 minutes total including chloe tings ab workout.
The caffeine pills really do give you that little extra push during your workout (or perhaps a placebo effect, but regardless, im working harder). The EGCG pills help reduce your appetite and reduce fat accumulation and work best with caffeine pills (look up medical articles about this combination). Maybe thats why i lost more this week not sure!!

May 25th: 72.8kg... really confused as to how i gained weight. Really discouraging. I worked out 5 times. Maybe something was wrong with the scale last week, i did find 1.5kg weight loss oddly high. Anyway.. bummed.

June 1st: 71.0Kg... im really confused as to what the fuck my body is doing. I didnt eat less or workout more to compensate for last weeks ''weight gain''. I worked out 5 times (3x being 10 mins chloe tings ab workout+30 mins sydneys new glutes and leg workout which is actually 45 a minute video). Happy to see so much weight loss, but as i've learnt from the previous week, dont get your hopes up too much girl. Lets just see what the scale says next monday lol.

June 8th: 71.2Kg, as i expected; its definitely a journey yall lol. I worked out 4 times this week, had my little brothers birthday over the weekend as well and i may or may not have eaten 2 slices of chocolate cake - and i dont regret it. Lets see next mondayyy, cant wait to weigh under 70Kg again. Also for whoever is wondering, my goal weight is 65kg, but im aiming for 64Kg to kind of have a buffer. Once i reach that i'll bulk up with proteins and get that bootyyy mkay (which will mean i wont stay 64/65kg in the end obviously, i know)-

June 15th: 69.5kg, YOU GUYS I DID IT *crying emoji*!!!! i reached my first goal of weighing below 70kg. Now on to my ultimate goal of weighing 64/65kg. My body is looking much nicer, just in time for bikini season in july/august. I worked out 5 times this week. 3x sydneys leg/glute workout+3x chloe ting abs and 2x this HIIT cardio workout+2x chloe ting abs. Thinking about changing up my breakfast and spread the calories out a bit more, because i workout after breakfast (which in my case is very low calories; 200cal) and till this point I still get very dizzy during my workouts. Yes i hydrate a lot. At this point I cant use the excuse of ''i think my body just needs to get used to working out'' cause its been 2.5 months now, its definitely my pre-workout meal.
Im going to switch it up to something that gives more energy. Suggestions are welcome!! (vegetarian pls)

June 23rd: 69.5kg, had a hectic day yesterday, so I couldnt post, sorry! Anyway, as expected my body seems to be very consistent in losing weight, staying that weight the week after and then suddenly dropping quite a lot the week after. Confusing. Even if it was muscle gain or fluid retention etc etc, the consistency in this fluctuation is weird to me. Watch me weigh 68kg next week all of a sudden lol. I worked out 5 times. Losing the motivation to work out to be honest, but im still going because im way too close to my goal weight to ease up now! I switched to a high caloric breakfast for 3 days to see if id get less dizzy during the workout, 2 slices of whole wheat bread with peanutbutter and half a banana + 2 hardboiled eggs. Didnt really notice a difference during working out to be honest, so im switching back, the extra 350 (!) calories aint worth it haha.

June 29th: 68.7kg i ''only'' worked out 3 times this week. Also had my mothers birthday and thus some cake and pizza. Its going quite steady though. Ive decided to ease up on my diet a little more, i used to regularly consume between 1100-1300 calories and workout, whereas ive decided that its okay for me to now eat around 1400-1500 till i reach my goal weight :) Also to ensure im losing fat and not muscle!!! Thinking i shouldve done that sooner actually. However when i say 1100-1300 calories im not implying i followed this very strictly 24/7. I go home to my parents during the weekends quite often (i study in the netherlands, its a small country) and have myself a pizza or something. During birthdays i have cake and alcohol too etc, and ive had a birthday every week for the past couple of weeks so go figure (next week too, im being tested yall!!! ): ), but what im saying is that on a regular day with me being home by myself the aim was definitely 1100-1300 calories. Workout wise im changing the structure too, i would postpone cardio till the end usually, since i dislike it more than weights. However, watching other fitness journey videos has shown me that apparently its better to not work out the same muscle group consecutively, meaning; id usually do sydneys leg/glute workout 3 days in a row and then 2 days of cardio. What im going to do now is weight, cardio, weight cardio etc. Your muscles need rest in order to recover/develop properly! Switching things up a bit (again; its definitely.... a journey haha).

july 6th: 69.4kg lord help me im going crazy, i worked out 4 times. I hope i will have dropped significantly next week, seems like a plateau ): GOD.
okay future me here: i decided to measure my lower belly circumference since im fluctuating that much. Seems like a good thing to know so i can compare. As of now te circumference is approx 83cm lower belly (the largest part of my belly)

july 13th: 68.6kg so ive hit a plateau i think. Im going to take a break for a week and eat some more calories and exercise less to let my body know im not starving. Im also going to weigh myself everyday from now on. No update next week, as I should be weighing the same anyway. See you guys in 2 weeks :) x

july 27th: 67.5kg guys you DEFINITELY need to weigh yourself everyday, its much more accurate! The funny thing is that after my july 13th post i weighed myself the day after and i weighed 67.9kg! Had i not done that my perception of my weight loss would be so skewed and false. The fluctuations are real yall. Stop doing it weekly. Worked out 4 times btw. Really close to my goal Officially lost 10kg :)

aug 3rd: 67kg :), taking a one/two week rest from losing weight! My body feels really tired and its been quite some time of me being dedicated to this lifestyle. I need to give my body a little break. See you guys in a week or two!
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[reshmivijay]

I have never been more happy to be interupted by an ad in my whole life

[aanyaverma]

Sydney: Happy New Year 2019
Me watching in 2021🤷😅

[sfl]

I don't know who needs to hear this, but last year I looked down these comments and wondered if this would work as a daily workout.
I lost 20kg+ in about 4/5 months of doing this at first every day and then 3/4 times a week.
I went from 93kg in May to 73kg by like September. It's hard lol but it'll work, you can do it!

EDIT: I'm now 67kg and still doing this video every so often!!

[cinderbella]

When she said 'Happy New Year' and '2019', I felt that in 2020.

[azinh]

The donkey kick part made me feel like I wanted to throw my computer out of the balcony lol.

[riel]

I'll note in this comment section that 'My weight as of now is 60kg and started working out with this video on november 26, 2021. I'll find and edit this comment once my weight improves and not overweight anymore. Goodluck self and to everyone who's working hard to change and be more healthy.

[jimmy.gz]

Update: lost 39 pounds going from 206-169 doing this workout mostly and a few more but mostly this and eating healthy in 4 months

[paigemya]

I hate when people say they'll update but never do. Like girl, I need to know how much weight you lost and if it worked lmao

[jupitired]

Sydney: happy new year!
me watching this in September 2020:

[tag]

Sydney: Cant wait to see what 2019 has in store for us.

Everyone in 2021: 😬😬😬 NO YOU DONT! RUN!

[f.m.m]

Just moved from Chloe ting to Sydney’s workouts, and I have to say- Sydney>>> I can literally feel that I’m working my muscles from the very first rep lol. It makes sense though, coz Sydney is actually a certified personal trainer.

[aliceandalejandro]

I followed this for the first time today!! The beginning of every exercise was like "oh this is easy." And then 10 seconds later "OH SHIT"

[silviaschueren]

My first time here! The gym I go to is closed for 3 weeks due to the Coronavirus :( So here I am, LOVED this workout! Be back tomorrow!

[dkLTX]

i just turned 60. i was doing hiit workouts for 50 and up, i was not feeling challenged anymore. i tried yours today and i'm feeling very challenged!

[Im-uivh]

I started out with 63.5 kg
I did this workout with no diet ( except I ate only homemade food )
And after 2 weeks, 2 days my weight now is 60.6 .
Amazing workout !!

[sunnyortega]

started this workout yesterday, i love it! ill be using this for my 30 day weight loss challenge i started 5 days ago! im already down 5lbs! im a beginner and i was able to make it thru this workout completely, and dripping with sweat! "you see that sweat!? thats your fat crying!"

[morganxx-sidr]

I may only be 14 but I want to get into shape. I’ve viewed many comments and all were positive!! I think I’m going to stick With this☺️

[reneegarrison]

An oldie but goodie!!! It doesn't matter how many times I do this one, I still sweat so much. ❤❤❤

[Onlyskulls]

Heyy, I’m going to share my journey on losing weight for 45+ days!!!

The workouts tht I did:
2 Of Sydney Cummings workouts
2 of Lily Sabri workouts
1 of emkfits workout

I do these workouts either everyday or every 2 days!!

July 24: Really hard since it was the first day, tho at the end I felt the burn (only did Sydneys workout)

What I ate:
If I’m being very fr, I ate very unhealthy bcs I decided to do the workout like pretty late after dinner.

July 25: Skipped

July 26: I did it but I don’t think I lost any thing since I ate very unhealthy😭😭

July 27: IM SORRY I WAS BUSY SO I SKIPPED AGAIN OMG

July 28: I skipped once again since I was out the whole day, tho, I did try to eat less/slightly healthier than usual.

What I ate: in the morning I ate some potato with peas and bread for breakfast, for lunch I ate 5 McDonald chicken nuggets and large fries😭😭
Then for snack I ate one 3 gummy worms and one mini coconut choco ball, then finally for dinner I ate some salad and then I ate bread.

July 29: I did 3 lily sabri workouts (I did half of Sydney’s workout and half of ems workout !) and I also actually ate sort of low caloric.

What I ate:

For breakfast I ate a small quarter of a lasagna and 3 small slices of pizza (high calorie breakfast😭😭), then for lunch I ate rice and some gravy, at last, for dinner/dessert I ate mango and banana with yogurt ( I cut the mango in small cubes and did the same banana and added the yogurt on top and froze it for 15 minutes) and the i also took a small bite from my sisters dinner🤤

July 29: I did one Sydney workout and I really ate carefully comparing to the other days, though I’m writing todays review tomorrow (aka today) so I forgot what I ate😭😭

July 30: I’m starting this thing called water fasting tomorrow and I’m gonna only be drinking water and no food until august 6th !!, afterwards if I see any results then I will take a break for a day and eat something and then on august 8 I might continue but I shouldn’t get a head of my self [please don’t do water fasting before I tell u how it went and how I was feeling a and before doing research as it could be really dangerous for your health🫶🏼🫶🏼](I’m doing Sydney’s workout and half of ems)