Move · Videos · Dance · 24 min

20-Minute Jazz Dance Cardio and Core

20-Minute Jazz Dance Cardio and Core — video by PS Fit Play · 24:18

Video by PS Fit on YouTube · Open on YouTube

Choreographer Frank Soares mixes jazz-funk steps such as kick-ball-changes, pas de bourrées and body rolls with squats, jacks, mountain climbers, a plank and floor crunches, then ends with a flowing cool-down. A sassy, sweaty session.

  • 24 min
  • Intermediate
  • High impact (jumping)
  • mat
  • Jazz

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: heel pops, then isolate the head, shoulders and chest one at a time, and pas de bourrées with sharp hands. 0:20
  2. Choreography: step right and left with rowing arms, kick-kick pas de bourrée, singles and doubles, a shuffle down. 4:09
  3. Stylised steps: grapevine, low steps pulling back, rises, head and body rolls, chest isolations and a dip. 6:36
  4. Hip-hop and R&B cardio: kick-ball-changes, ab contractions, a club step slide, then squats with hips back. 9:04
  5. Pop section: sharp hits and freezes, full out to the music. 11:59
  6. Mountain climbers into a held plank, a long spine from crown to heels with the hips tucked under. 12:56
  7. Groovy cardio: knees right and left, jacks staying low in plié, then grooves with long arms. 14:19
  8. Floor core: seated pulses with flexed toes, crunches with the arms reaching up, then slow roll-backs. 15:34
  9. Choreography review: thrash, pull in, hit right and left, crunch and jump, on both sides, then faster. 18:08
  10. Cool-down: a flowing sun salutation with folds, a lowered plank and upward dog, then free dancing. 20:57

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

Form cues from the coach

  • Isolate the head, shoulders and chest one at a time in the warm-up
  • Keep your weight in your heels and hips back in the squats
  • Hold a long spine from crown to heels in the plank

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 5 takes load

  • Shoulders takes loadplank, mountain climbers, chaturanga, down dog
  • Wrists & hands takes loadplank, mountain climbers, chaturanga, up dog
  • Hips takes loadsquats, plié jacks, kicks, hip moves
  • Knees takes loadjumping jacks, squats, plié jacks, jumps
  • Ankles & feet takes loadjumping jacks, jumps, kick-ball-changes
  • Neck moveshead isolations and rolls, crunches
  • Elbows moveschaturanga in the sun salutation
  • Upper back moveschest isolations, body rolls, arching up
  • Lower back movescrunches, roll-ups, forward folds, up dog
  • Jumping or hopping. Impact goes through the ankles, knees and hips.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.

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