30-Minute Hip-Hop Tabata Dance Workout

Join host and choreographer Kaleila Jordan for a 30-minute hip-hop Tabata workout with Rehima Jordan and Melissa Westlake! In this routine, you'll start with a quick warm-up that will help you get into the dance routine mixed with high-energy Tabata intervals. Get ready to feel the full-body burn with chest and booty pops and turn up the heat!
Don't miss new episodes of Dance FitSugar, now premiering every Wednesday on the POPSUGAR Fitness RUclips channel.
Find more from our dancers on their Instagram:
Kaleila:
kaleilaj?h...
Rehima:
rehima23?h...
Melissa:
melissa_wes...
Kaleila's outfit:
Bra: Alo Yoga
Shorts: Forever 21
Rehima's outfit:
Top: Vuori
Shorts: Year of Ours
Melissa's outfit:
Shorts: ASOS
POPSUGAR Fitness offers fresh fitness tutorials and exercises - find strengthening, heart-pumping, empowering, and downright feel-good workouts you can do at home or on the go. Whether you're looking for full-body routines or moves focused on arms, glutes, or core, we've got you covered. Short on time? Find 10-, 15-, or 30-minute workouts ranging from beginner to advanced in bodyweight cardio, dance, Tabata, Pilates, barre, and everything in between. And don't miss Class Fitsugar and Dance Fitsugar, our do-it-along-with-us workout shows, and sweat alongside fitness experts and trainers.
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[@doomermori]

Боже, девочки! Какие вы позитивные красавицы! Очень приятно танцевать с вами! Спасибо за приятную тренировку

[@Alicecece]

Полностью согласна, давно не кайфовала от таких тренировок!

[@yaniii8991]

даааа я тоже ))) всю тренировку было хорошее настроение, и потом заряд энергии

[@vaandarcy9810]

дааа!
с таким весельем и энергией, прям кайф!!

[@itsmerimilove]

ЭТО САМАЯ ЛУЧШАЯ ТРЕНИРОВКА В МОЕЙ ЖИЗНИ! Пропотелась, время пролетело с кайфом, хочется делать это каждый день

[@1dundermifflinfinity]

It felt like I was dancing with friends in my living room. I’ve had a really tough week. I am so glad this video popped up for me. I wasn’t even trying to workout. I can’t wait to try more by this group. Thank you ladies.

[@user-sv1vf6eo6p]

это первая тренировка, которую я правда люблю всем сердцем. девочки супер харизматичные, спасибо вам!

[@00lizard]

I've been trying different dance workouts for a week and a half and this is the first one I really liked! The time flew by and I was having so much fun. Thank you for sharing your talents and I'll be back again!

[@user-gv3vv2xr4r]

Не когда бы не подумала что можно так пропотеть от такой тренировки , мотивация появилась заниматься . Я вас полюбила

[@alittlebindi25]

I dream to be as active and fit as the girl in the front. Her energy is unbelievable.

[@howl2474]

I can’t believe that I spent 30 minutes doing this workout. During the workout, I couldn't give up and wanted to continue moving. Baddies, thank you so much ❤

[@teRAPia26.]

Nobody has an idea of ​​what it costs me to do physical activity, this video came to me and it is changing everything, I can go at my own pace without feeling guilty for not doing it so fast. I felt security. Thank you for making me feel this good, greetings from Buenos Aires, Argentina ✨🇦🇷❤️

[@meldisa]

This was really good! Would like more 30 minutes workouts with her!

[@vainilla183]

Likewise.✨

[@KaleilaJordan]

Thank you so much! We're working on more content!

[@crissouzatarot]

Eu também 🥰

[@krystakaner3062]

best dance fitness instructor on this channel! She keeps the move simple but doesn't waste a ton of time explaining things slowly. Keep these coming!

[@therealdjd7336]

I absolutely love it even though I have no booty to shake. But that's one of the only dance workouts I ever found that actually do train the entire body and you actually feel like you're dancing. I absolutely loved it!!!!

[@jenaelovely6268]

This is going to be my at home work out vid between gym days. This was so easy to follow along and I have 2 left feet lol I couldn't do every move perfectly but I did every move and thats all matters. Fun and great energy!

[@wearprb6717]

I was having a bad day and crying an hour ago while I keep searching for a workout video but those makes me want to quit and stay in bed until I found your video I love the energy and joy you guys bring here Thank you so much for make me happy and enjoy starting workout again

[@itshaitian_dollz4153]

I hope that you're feeling better ❤

[@user-gz4bl4yk5h]

Боже мой! Это так круто!!
Я хотела сдаться, но не сдалась! ❤
От вас веет такой энергией и позитивом! Я очень счатлива что смогла от начала до конца выполнить это! Горжусь собой❤

[@vaandarcy9810]

даа!! от этой тренировки такой заряд позитива и энергии! так ещё сколько пользи, просто вау!

[@user-kx2su7ux9w]

@@vaandarcy9810есть результаты? Жир сжигает?

[@vaandarcy9810]

@@user-kx2su7ux9w ну как минимум после 3 тренировок болели мышцы на ногах. да, я скажу что чуток жир ушёл, на животе, но я занималась и кроме этого видео ещё спортом)

[@Unknown-om4yq]

That was amazing, amazing , amazing. I would love to see more workouts from the group, the vibe and energy they had made me keep going. Did I say this was amazing?

[@sof_weu]

Я серьезно провела тут 30мин? Ну тогда это было самое лучшее время за день❤

[@user-th6lv1cy2g]

я русская, и хоть не понимаю девчонок, но они заряжают меня позитивом и хорошей фигурой!

[@user-tm7qi5fo3t]

это просто бомба!!!

[@user-pd2dr1rb8v]

쏘핫걸 언니들 너무 힙해,,,, 운동할 맛이 난다 ,,,,,.🤍

[@brieflygorgeous_]

GIRL this was the best dance workout I've done! I actually got tired, but it was so fun and the way you kept motivation up was THE BEST, I actually felt like the baddest b in town

[@user-ti8kc4jm5p]

Такие девчонки позитивные! 😊 Тренировка прошла с удовольствием❤

[@gg.j0y]

Omg this was so fun!! Those 30 minutes FLEW by - can’t wait to do this and more like it again!!

[@shakeishawilliams2706]

Yesss, this workout is amazing! So much fun and they teach you the moves slow first.

[@devon414]

Ive been in a workout slump and this was exactly the energy I needed! More Kaleila please!!

[@user-kb5fn4oi5b]

Впервые потанцевала хип хоп с потрясающими красотками❤ было сложно с лишним весом, но впервые до конца справилась❤

[@vivien8352]

I haven't felt this confident for a long long time! Thank you for sharing your skills and energy!💕💕

[@lol-oe5ds]

You’re so positive! I really enjoy this world out! Thank you!

[@famlife123]

This was so much fun! I always felt like an Asian with a black soul (lol). My health was getting bad and my body stiff due to lack of exercise... my posture was becoming like an old lady so I was looking for a workout that would be fun and effective at the same time - and I found it! Thank you ladies for the workout! There were some inner closeness developing as I was following your moves - love the joyful spirit y'all exuberate!!

[@ainavalisoaranjato8267]

Really helpful. I loved it.

[@alinameow]

the most amazing dance workout recently, I'm in love with u, girls! y'all amazing)

[@maayanahavent7921]

This is my first time trying this and I absolutely loved every second of it !!! I can’t wait to do more ❤

[@ashnasingh994]

This was one of the most perfect workouts for me!! Thank you!! One of the best dance workouts on PS!

[@cassandra3180]

Thank you so much for making these videos ! Most dance cardio goes so fast and just focuses on calorie burnin whereas this is incorporating toning also. We need more ! ❤

[@elenayu2865]

Я ужасно двигаюсь, танцы вообще не мой конек, но я очень старалась за вами поспевать 😄
Это максимально веселая тренировка, спасибо 😊

[@noemi.m05]

Omg! I absolutely loved this workout, it was so much fun. Perfect for unmotivated days

[@My_Human.]

STOP IT RN I LOVED THIS SM I'VE NEVER FELT SO EMPOWERED AND HAPPY AFTER A WORKOUT! PLUS IM SWEATING LIKE CRAZY WHICH IS SO UNUSUAL. YOU GUYS ARE AMAZING ILYSM

[@solchodaseewicz4584]

Same sis! Come back here for a good workout

[@missy.3llaa]

I LOVED IT SO MUCH THAT I RESTARTED THE VIDEO AND DID IT AGAIN! 🤩
I FEEL THE BURNNN 🔥
OOH I STANKKK 😘😘

[@jhpkt539]

미쿡언니들 따라하니까 신나네요~!!

[@mirara3634]

Спасибо большое за проделанную работу вами!
Очень круто!

[@flavieintunis]

Please more workout with Kaleila, I’m addict

[@jessicavera4944]

I literally sat down to organize a routine for myself...now I'm about to run up my steps and set you up on my TV...I am so motivated, Ill plan the rest of my schedule later xD

[@deniztube1560]

Perfect workout

[@darkpeekacho4360]

This was so fun, time flew by! This is the perfect quick workout

[@mrsbootsworkouts]

Super fun workout, you ladies rock!!

[@KaleilaJordan]

🫶🏾🫶🏾🫶🏾🥰🥰🥰 thank you!!

[@giseleowens326]

I looove Kaleila!!!!!!’ Her workouts are amazing!!!

[@darlingcali]

It was so much fun! It was like I was workout with friends. When it was hard sometimes, I looked at the girls and caught their energy to continue. Thanks!

[@sofyalake5181]

Мне стало тяжело, пока я это смотрела 😂 надо попробовать)

[@asmamohammed5659]

so good i loved it.getting back into fitness slowly easing myself back in this is the perfect workout thank youuuu

[@user-ik7fs8wc8r]

ЭТО БЫЛО НЕРЕАЛЬНО КРУТО
Надеюсь, поможет мне снова полюбить тренировки. Подписалась))

[@sedmaya_n7]

ДАДАДА, впервые за долгое время тренировок я получила наслаждение от них!!!

[@darya27633]

А как вам результат ? Действительно чувствуется , что тело прорабатывается и калории теряются

[@Memfisa116]

@@darya27633 Ну пульс скачет до 120, в принципе при этих значениях должны сжигаться калории)

[@jazz_j0282]

Loved this workout! Didn’t even feel like a workout because it was so enjoyable!

[@nutri_kitty]

Honestlyi'm tryinh to start fitness again and this was so friendly to me, it didn't felt like working out, it felt like i was hanging out with friends ❤

[@zoelambert2538]

This one was so much fun! The right level of difficulty too :). Would love some more hip hop/dance tabata

[@flaviaqs4643]

Ladies! Thank you all ❤ GOD BLESS YOU

[@nayrasirleiajonas5792]

I love so much all your dance workout Kaleila 😍 excited for more

[@denissewoo]

She is really the best teacher ever

[@raemo1377]

Just finished this workout it was everything!! Did not disappoint ❤

[@fiorellariveros8295]

YOUR ENERGY IS EVERYTHING!!!!!!!!!!!!!!!!!!

[@mrs.mcadoo1256]

This was a great morning workout before work!!!❤❤❤

[@mariamebereal-hassan6564]

Wanted to dance and work out....at night 🌙 so this is gonna be a good night 😂🎉❤

[@AlexFrenchWoman]

Yes! Thank you for this workout.

[@ankitaharsora4379]

Gosh this is most fun workout I ever did the vibes, the energy was soo goodddd ❤

[@user-nm9yg6ct9l]

My new favorite workout!

[@elizabethboone2696]

Absolutely loved this!!

[@feliciahitch8235]

Loved this one! Slowly getting back into working out. Thanks girls for helping me enjoy it! Can’t wait to try out more😁

[@user-lb4jm4iy3z]

thank you, engines warmed up for friday 🎉

[@user-lv2of3wq4r]

OMG I NEED MORE OF THOSE TABATA DANCE WORKOUTS THEY ARE AMAZING!!!!!!!!!

[@iamjj369]

OMG I can’t catch my breath 😢 u girls r awesome

[@KaleilaJordan]

Haha let’s goooo!!!! 😅😅😅🫶🏾

[@KaleilaJordan]

Thank you 😊

[@krislane4533]

This videos been popping up on recommended for about a month now, finally decided to do it and I don't regret it

[@ledyanemoraes2331]

Absolutely LOVED it!!! Thank you!!!🤩🥰

[@penaeri11]

omg i love their vibeeee!!! SOO SLAYYYYYY!!!

[@irisbombe3012]

Thank you for making this dance style I reallyyyyy do like it. Pls do more like this for 40-50 mins plsss love you Kaleila ❤

[@rosalynfrances5418]

This team! This group! Ace!!!

[@yaroslavapavlova1773]

On the very first minute I thought I couldn't. But after 30 minutes I thought "areeee already 30 minutes!!!" Thank you ladies!! I was need you!!

[@user-gk7on5sd8l]

energy is congtagious! thank you all, that one flew by !

[@diior444]

it was amazing i was laughing and having fun, i cant dance but wow i got a sweat in. thank u guys so much, felt like i made some new friends LOL
will be doing this daily since i am on a weight loss journey

[@Mary-du4zb]

I have been never tried hip-hop before, interesting experience for me. And I've just realised how it is hard to be a dancers. It such hard work 💪

[@koumiss_]

На протяжении недели буду выполнять эту тренировку, а потом поделюсь результатами. Девушки просто 🔥🔥🔥

[@emmawatson5270]

Ну как там? Есть результат?

[@girllx._]

результаты как?

[@koumiss_]

Я уж думала, что потеряла коммент. Результаты нормальные. Сбросила килограмм за неделю. Ну это с учётом дефицита калорий.
В принципе, нормально, но в зале получается сбросить больше

[@koumiss_]

Но, справедливости ради, танцевальная тренировка приносит гораздо больше удовольствия, чем зал хаха

[@girllx._]

@@koumiss_ факт😁

[@banghopi3170]

Ameeee, las vibras de estas chicas es increíble 😻

[@vacuco12]

So good. Loved every step, sweeting like ceazy. Thank you💃🏿🥳♥️

[@bnk1866]

Girlsss you got the ENERGYYY LOVE YAALL

[@gracecoooo]

SO SO SOOOOO GREAT!!! i enjoy every second of the workout !

[@marinasoares3059]

Me encantó, muchísimas gracias ❤

[@kristynavalos2781]

Love the energy, ladies!!

[@user-cx8lm6fr6h]

Love this workout !.from Japan❤❤

[@christydadamo7699]

These are like the Keaira Lashae workouts! Thank you!

[@solchodaseewicz4584]

I loved it way too much!! I felt happy for the first time since december 2022

[@lorenaparra382]

I must say that you are fantastic, you have fantastic energy, thanks to you I started to have a routine that is unique for my health and fun for my mind, I am an artist and a few months ago I felt somewhat frustrated, but it encouraged me a lot to continue watching and practicing dance with you, congratulations, this way you can change the lives of many people, by the way, greetings from Colombia

[@fira_mireliyeva]

İ badly need this playlist also

[@cs-qw6cw]

Just did this!!! Amazing

[@aniiix1906]

This is amazing, i absolutely loved it. After this routine i felt with more energy.❤

[@asiaalexander5800]

this was the best thing i have ever done for myself thank you

[@user-di9jx6kn2p]

раньше занималась только по Хлое, но скажу честно формат этого видео мне понравился больше.Девчонки прям заряжают позитивом и эти полчаса прошли незаметно

[@KhanhTran-kr9yq]

I loved the music and their work out , fun and easy , they are fun 😍

[@kirazinn]

So fun🤗 ❤all the moves my fave was the 2nd set. I'm a sweaty mess but in a good way🙂 Please come back for more dance workout videos🤗👍🙂❤️

[@KaleilaJordan]

Awesome!!! Will be doing more!!! Stay tuned

[@marielgodoya.4696]

Omg I need the songs!!

[@isabeaublea8008]

So fun and I have a good burn!

[@badddgyaru]

I love 30min dance workouts

[@user-jv9lz3fg5t]

You are so cool and positive! It's a pleasure to see how you do it! Thanks for inspiration 💜😉

[@oliwia_owczarek]

this was amazingg! THE ENERGY girrlllll

[@fitshapeballettyogapilates6718]

This was gorgeous, thank you!!!