Move · Videos · Dance · 9 min

8-Minute Ballet-Based HIIT Workout

8-Minute Ballet-Based HIIT Workout — video by Desiree Play · 8:31

Video by Desiree on YouTube · Open on YouTube

Eight standing ballet moves for 45 seconds each with short rests: plié with side bend, relevés with little jumps, curtsy lunges, front kicks, attitude lifts and balances. Jumps can be swapped for steps; warm up first.

  • 9 min
  • All levels
  • High impact (jumping)
  • No equipment
  • Ballet barre

Good forDancing for fun

Open in VideosLog it in Train

Step by step 8

Tap a time to watch that step in the video.

  1. Second-position plié, then tendu to the side with a side bend; keep the tailbone pointing down. 0:24
  2. Relevés and little jumps in first position, rolling through the feet; leave out the jumps to modify. 1:21
  3. Plié and curtsy lunge, alternating sides, with optional arms lifting to high fifth. 2:25
  4. Front kicks: brush each leg up with both knees straight; the height doesn't matter. 3:23
  5. Attitude lifts to the back on one leg, both knees bent, with small pulses; hold a chair if needed. 4:25
  6. Attitude lifts on the other leg, keeping the supporting knee over the foot. 5:22
  7. Parallel balances: three little steps on the diagonal, with optional airplane arms. 6:23
  8. Tendu front switches: point the toes forward and change feet with a little jump, or without it. 7:23

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

Form cues from the coach

  • Keep the tailbone pointing down in plié, not sticking out
  • Roll through the feet and land quietly on the little jumps
  • Keep both legs straight on the kicks; height doesn't matter

What it works

Tap an area for more videos that work it.

Joints it uses 3 takes load

  • Hips takes loadcurtsy lunges, attitude lifts, front kicks, pliés
  • Knees takes loadpliés, curtsy lunges, relevé jumps, hops
  • Ankles & feet takes loadrelevés, little jumps, hops, tendu switches
  • Lower back movesside bends, attitude lifts to the back
  • Jumping or hopping. Impact goes through the ankles, knees and hips.
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Jumps can be dropped; hold a bar or chair for the attitude lifts

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

More like this

Browse all 764 videos

Video by Desiree; 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