Move · Videos · Dance · 22 min

20-Minute Jazzercise Dance Cardio and Strength

20-Minute Jazzercise Dance Cardio and Strength — video by Jazzercise, Inc. Play · 21:55

Video by Jazzercise, Inc. on YouTube · Open on YouTube

A Jazzercise class with a dynamic warm-up, dance cardio intervals that build to short jumping bursts, a dumbbell section of shoulder lifts, curls and arabesques, and a long standing stretch. A second instructor shows the low-impact version throughout.

  • 22 min
  • All levels
  • High impact (jumping)
  • dumbbells
  • Jazz

Good forDancing for fun

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Step by step 7

Tap a time to watch that step in the video.

  1. Dynamic warm-up: side lunges reaching overhead, head tilts, shoulder rolls, rib slides and hip pushes. 0:00
  2. Step down and up, step out with a shoulder lean and two heels front, then chassé back and lunge, torso pulled up. 2:17
  3. Cardio climb: toe touches switching with a lean and a reach up, then cross punches with knee lifts. 5:15
  4. Higher intensity: heel lifts and touches, jumps or steps over a line, skips forward and level changes. 8:00
  5. Dance cardio: step drag, two giant steps into a plié, jog back with knees up, then hip and elbow pulses. 11:43
  6. Dumbbells: shoulder lifts, bent-over raises, curls, then arabesques with the back leg locked and glutes squeezed. 14:31
  7. Cool-down: side stretches in a wide lunge, arm overhead, inner thighs, a soft-knee forward fold and a squat. 18:08

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

Form cues from the coach

  • Keep the torso pulled up as you lunge
  • Lock the back leg and squeeze the glutes in arabesque
  • Follow the modified version any time you need it

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 5 takes load

  • Shoulders takes loaddumbbell rear-delt lifts, overhead reaches
  • Elbows takes loaddumbbell biceps curls
  • Hips takes loadlunges, arabesques, leg kickbacks, step-drag pliés
  • Knees takes loadlunges, jumps and skips, jog back, squat holds
  • Ankles & feet takes loadjumps, skips, jogging back, heel touches
  • Wrists & hands movesgripping dumbbells in lifts and curls
  • Upper back movesbent-over rear-delt lifts
  • Lower back movestipping over from the hips with dumbbells
  • 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: Second instructor shows a low-impact modified version of every move

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 Jazzercise, Inc.; 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