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15-Minute Non-Stop Bollywood Dance Workout

15-Minute Non-Stop Bollywood Dance Workout — video by Workout with Sabah Watch on YouTube · 16:06

Video by Workout with Sabah on YouTube · Open on YouTube

The creator only allows this video to play on YouTube itself.

Sabah leads a non-stop, high-energy Bollywood and Punjabi dance workout with a countdown timer on screen, a warm-up and a short stretching cool-down. Good for a quick, energetic cardio session.

  • 16 min
  • Intermediate
  • Moderate impact
  • No equipment
  • Bollywood

Good forDancing for fun

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Step by step 7

Tap a time to watch that step on YouTube.

  1. Warm-up: easy dance steps with side bends, lunges and arm reaches to loosen up. 0:43
  2. First dance block: quick steps with pointing hands, arm flicks and small hops. 2:42
  3. Second dance block: hands up high, bouncing steps and hopping knee lifts. 5:58
  4. Third dance block: jumps with the arms up, squat jumps and knee lifts with the hands overhead. 8:30
  5. Final dance block: lunges, side steps and big arm sweeps to keep the pace up. 10:48
  6. Cool-down: slow the steps right down, catch your breath and have some water. 14:02
  7. Stretch: hamstrings with one heel forward, quads, side bends and the backs of the arms. 14:30

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 1 take load

  • Knees takes loadbouncy bent-knee steps, wide stances, side lunges
  • Shoulders movesarm swings and overhead arm moves
  • Lower back movestorso leans and side bends, hip moves
  • Hips moveship grooves, wide steps, weight shifts
  • Ankles & feet movesbouncing footwork on the toes

A guide to the joints this video’s moves load, from what the coach does — not medical advice. This video was harder to rate from its talk and pictures, so treat it as a rougher guide. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Workout with Sabah; 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