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20-Minute Hip-Hop Dance Cardio

20-Minute Hip-Hop Dance Cardio — video by PS Fit Play · 20:08

Video by PS Fit on YouTube · Open on YouTube

Dancer Charlize Glass leads a warm-up, hip-hop cardio combos with jumps, a lower-body block of hops, curtsy lunges and squats, standing core moves, a short routine and a cool-down. Beginner-friendly but sweaty.

  • 20 min
  • Beginner
  • High impact (jumping)
  • No equipment
  • Hip hop

Good forDancing for fun

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Step by step 10

Tap a time to watch that step in the video.

  1. Warm-up: head and shoulder rolls, swimming arms, chest pops, side-to-side and pliés. 0:14
  2. Hip-hop cardio: hips side to side, then a grapevine with a clap and an optional turn. 1:53
  3. Jumping jacks, then shoulder flicks and small jumps in an open stance. 3:30
  4. Legs: hop right, left, forward and back with a little bop and a knee tap. 4:47
  5. Curtsy lunges back to the corner three times, lower each time, only as far as your knees allow. 5:43
  6. Double squat, then groove it out, making the groove your own. 6:37
  7. Standing core: hands behind the head, crunch elbow to knee, then reach one arm up and touch the knee. 7:59
  8. Last cardio: step together with a body roll, groove front and back, cross jumps and body rolls. 9:36
  9. Performance routine: stanky leg, turn to each corner, hip-out punches with a hop and double hips. 12:36
  10. Cool-down: head, shoulder and chest rolls, a shoulder and leg stretch, then roll out the wrists. 17:46

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

Form cues from the coach

  • Go lower on each curtsy lunge only as far as your knees allow
  • Crunch the abs as elbow meets knee in the standing core moves
  • If a turn makes you dizzy, skip it and keep stepping

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 3 takes load

  • Hips takes loadcurtsy lunges, squat grooves, stanky leg
  • Knees takes loadjumping jacks, hops, curtsy lunges, double squats
  • Ankles & feet takes loadjumping jacks, hops, cross jumps
  • Neck moveshead rolls in warm-up and cool-down
  • Shoulders movesarm moves, shoulder pops, shoulder rolls
  • Upper back moveschest isolations and body rolls
  • Lower back moveship grooves, body rolls, standing crunches
  • 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: Skip the turns; go only as low in curtsy lunges as your knees allow

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 PS Fit; 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