Move · Videos · Dance · 15 min

15-Minute 80s Dance Cardio: Madonna, a-ha, Chaka Khan

15-Minute 80s Dance Cardio: Madonna, a-ha, Chaka Khan — video by Pamela Reif Play · 15:02

Video by Pamela Reif on YouTube · Open on YouTube

A non-stop 80s dance workout to Ain't Nobody, You Can't Hurry Love, Take On Me and Holiday. Each 30-second move is named on screen with a countdown, and she says it is beginner friendly with no burpees or jump squats.

  • 15 min
  • Beginner
  • Moderate impact
  • No equipment
  • Cardio dance

Good forDancing for fun

Open in VideosLog it in Train

Step by step 7

Tap a time to watch that step in the video.

  1. Ain't Nobody: side step with a snap, star reach, then side step with an arm opener, 30 seconds each. 0:09
  2. Squat with half-moon arms, squat with knee lift, side step with half-moon, step with one arm, low star reach. 1:39
  3. You Can't Hurry Love: squat hold with parcel pass, parcel up and down, wood choppers each way, parcel up and down again. 4:09
  4. Take On Me: squat hold with arm pull-ins, then side steps with arm pull-ins and wide squats with an arm opener. 6:39
  5. Holiday: knee crunches to the right, then the left, then knee to elbow. 9:09
  6. Side step with one arm, side step with arm opener and pull-in, then knee kicks left and right. 10:39
  7. Side step with arm circles, step with arm circles, step with chest press, then step with lasso to finish. 12:39

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

Form cues from the coach

  • Follow each move for 30 seconds and read the name on screen
  • Keep it beginner friendly, with no burpees or jump squats

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 2 takes load

  • Hips takes loadwide squats, squat holds, low star reach
  • Knees takes loadwide squats, squat holds, knee crunches
  • Shoulders movesarm openers, arm circles, chest press, lasso
  • Lower back movesstanding knee crunches, woodchopper twists
  • Ankles & feet movesside steps, step touches, quick steps

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

More like this

Browse all 764 videos

Video by Pamela Reif; 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