Move · Videos · Dance · 17 min

15-Minute High-Energy Cardio Dance Workout

15-Minute High-Energy Cardio Dance Workout — video by The Studio by Jamie Kinkeade Watch on YouTube · 16:57

Video by The Studio by Jamie Kinkeade on YouTube · Open on YouTube

The creator only allows this video to play on YouTube itself.

Two instructors lead a non-stop dance HIIT with lively spoken cues: a short warm-up, then jacks, grapevines, travelling steps, high kicks, side lunges, shuffles, high knees and burpees, ending with a cool-down stretch. For a sweaty, upbeat session.

  • 17 min
  • Intermediate
  • High impact (jumping)
  • No equipment
  • Cardio dance

Good forDancing for fun

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Step by step 6

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  1. Warm-up: easy side steps and side lunges with arm moves. 0:20
  2. Side-travelling steps, then dance steps travelling with the arms out wide and pointing up. 2:01
  3. Kicks: knee lifts, little jumps and high front kicks. 5:08
  4. Wide squats and side lunges, then quick travelling steps and high knees. 8:05
  5. Burpees: hands to the floor, back into a plank and up again. 13:35
  6. Cool-down: fold forward with the legs wide, then reach the arms overhead. 15:38

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

What it works Whole body

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Joints it uses 5 takes load

  • Shoulders takes loadburpees, arm moves
  • Wrists & hands takes loadburpees with hands on the floor
  • Hips takes loadhigh kicks, side lunges, burpees
  • Knees takes loadjacks, side lunges, high knees, burpees
  • Ankles & feet takes loadrolling jacks, shuffles, high knees
  • 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.

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 The Studio by Jamie Kinkeade; 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