Move · Videos · Dance · 15 min

15-Minute Hype Dance Cardio

15-Minute Hype Dance Cardio — video by STEEZY Play · 14:58

Video by STEEZY on YouTube · Open on YouTube

STEEZY instructor Samantha Caudle teaches hip-hop grooves and footwork over five songs, breaking each move down at half time before going double time, with a few small hops. A fun way to sweat and pick up real dance moves.

  • 15 min
  • Beginner
  • High impact (jumping)
  • No equipment
  • Hip hop

Good forDancing for fun

Open in VideosLog it in Train

Step by step 8

Tap a time to watch that step in the video.

  1. Song 1: step out right and left, shifting your weight fully into each hip, half time then double time. 0:10
  2. Step open with the palms spread and pushing away, then a boom-hop: a little jump and a hit. 0:45
  3. The rebound: step forward, back and circle it around, then jump out with a back clap. 2:01
  4. Song 2: lift the right knee as the arms go up, then snap your fingers and rock to the side. 3:25
  5. Footwork, slowly first: lift and kick out with a flexed foot, then heel-toe out and in. 4:27
  6. Song 3, slower grooves: knee out and in on each side, then each dancer leads a groove of their own. 6:06
  7. Song 4, R&B: rock down, down, double to the bass, open the chest, then sink low and open the knees. 9:24
  8. Song 5: groove half time then double, friends add their style, then footwork: back, open, hook. 12:37

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

Form cues from the coach

  • Shift your weight fully into each hip as you step
  • Try each move at half speed first, then double time

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 3 takes load

  • Hips takes loadlow open-knee holds, weight shifts, hip grooves
  • Knees takes loadhops, jump-outs, low open-knee holds, grooves
  • Ankles & feet takes loadsmall hops, jump-outs, footwork
  • Shoulders movesarm moves and arm floats
  • Lower back movesback arches, chest openings, grooves
  • Jumping or hopping. Impact goes through the ankles, knees and hips.

Easier option from the coach: She says every move can be done sitting in a chair

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 STEEZY; 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