Move · Videos · Dance · 14 min

14-Minute K-Pop Dance Party Workout

14-Minute K-Pop Dance Party Workout — video by MIZI Play · 13:49

Video by MIZI on YouTube · Open on YouTube

A music-only dance workout to TWICE songs with simple steps such as knee lifts, side steps, curtsy steps and arm sweeps, with a preview of each next move. Easy to follow for beginners.

  • 14 min
  • Beginner
  • Moderate impact
  • No equipment
  • K-pop

Good forDancing for fun

Open in VideosLog it in Train

Step by step 4

Tap a time to watch that step in the video.

  1. First song: side steps with the arms wide, knee lifts and diagonal arm sweeps. 0:05
  2. Second song: knee lifts with the hands at the chest, toe taps and side steps with the arms raised. 3:00
  3. Third song: steps with the hands behind the head, arms up in a V, side steps and reaching arms. 6:55
  4. Last song: small steps with hands on hips, then curtsy steps, knee lifts and arms up in a V. 10:12

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

Form cues from the coach

  • Watch the 'next' preview box so you are ready for each change

What it works Whole body

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Shoulders movesarm sweeps, arms overhead, arm waves
  • Hips movesknee lifts, kicks, side steps, curtsy steps
  • Knees movesknee lifts, side steps, curtsy steps, kicks
  • Ankles & feet movesstep-touches, side steps, weight shifts
  • Standing on one leg. Keep a chair or a wall within reach.

A guide to the joints this video’s moves load, from what the coach does — not medical advice. This video was harder to rate from its talk and pictures, so treat it as a rougher guide. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by MIZI; 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