Move · Videos · Dance · 16 min

15-Minute 90s Dance Party Workout

15-Minute 90s Dance Party Workout — video by MadFit Play · 15:49

Video by MadFit on YouTube · Open on YouTube

Maddie from MadFit dances non-stop through five 90s pop songs with simple, repeating cardio dance moves, including hops and jumping jacks, cued by the music. A quick, upbeat sweat for anyone who loves throwback tunes.

  • 16 min
  • Intermediate
  • High impact (jumping)
  • No equipment
  • Cardio dance

Good forDancing for fun

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Step by step 5

Tap a time to watch that step in the video.

  1. Oops!... I Did It Again: wide-stance steps side to side with arm moves, low squats and side lunges. 0:00
  2. Backstreet's Back: small hops, jumping jacks with the arms out, arms waving overhead and squats. 3:13
  3. Boom Boom Boom Boom: bouncy side steps and quick feet with the arms out. 7:19
  4. No Scrubs: wide steps with the arms opening out, jacks and low squats with the hands together. 9:05
  5. Spice Up Your Life: side lunges with arm punches, jumping jacks and arms swinging overhead. 12:34

The steps are a summary in our words, checked against the video — the coach shows every move.

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 2 takes load

  • Knees takes loadjumping jacks, hops, wide squat bounces
  • Ankles & feet takes loadjumping jacks and hops
  • Shoulders movesarm swings and arm poses
  • Hips moveswide-stance steps, side steps, hip moves
  • Jumping or hopping. Impact goes through the ankles, knees and hips.

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by MadFit; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety