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20-Minute Hip-Hop Fit Dance Routine

20-Minute Hip-Hop Fit Dance Routine — video by Mike Peele Play · 25:05

Video by Mike Peele on YouTube · Open on YouTube

Mike Peele warms you up, then builds a hip-hop routine one eight-count at a time, slowing each part down before speeding it up, and finishes with full run-throughs and a short stretch. Good for beginners who want to learn real choreography.

  • 25 min
  • Beginner
  • Moderate impact
  • No equipment
  • Hip hop

Good forDancing for fun

Open in VideosLog it in Train

Step by step 10

Tap a time to watch that step in the video.

  1. Warm-up: lean the whole body to each side, dip down and up, then swing and roll the arms. 0:52
  2. First eight-count: step to the right and double up, lean out, then swing, hit and chop. 2:15
  3. Second eight-count, slowly: jump out, hit and pop, push the chest out and lift the head, then speed up. 4:48
  4. Third eight-count: the right shoulder pushes to the left and the arms set one at a time, then double speed. 8:31
  5. Fourth eight-count: cross the feet and turn, head right, left, right; learnt slowly then sped up. 10:24
  6. First run-through: dance all four eight-counts to the music, then grab some water and breathe. 12:34
  7. Slow review of the whole routine, including the push-offs left and right with the hands crossed. 14:53
  8. Full run-through from the top at speed; if you miss a step, keep going. 17:11
  9. Take turns: each dancer performs it while you keep practising along at home. 18:46
  10. Cool-down: open the arms out, bring them up and down, then bring them in slowly. 22:06

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

Form cues from the coach

  • Learn each eight-count slowly before speeding it up
  • If you miss a step, keep moving and rejoin on the next count

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 2 takes load

  • Knees takes loadbouncy grooves, low holds, jump-out step
  • Ankles & feet takes loadjump-out step and bouncing footwork
  • Shoulders movesarm hits, chops and swings
  • Upper back moveschest pops and shoulder moves
  • Lower back movesroll-up warm-up, leans, pelvis in
  • Hips moveship grooves, step-outs, weight shifts
  • 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. 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 Mike Peele; 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