30-Minute Cardio-Dance modelFIT Workout

Put on your boogie shoes and get ready to torch some calories with this modelFIT dance-cardio workout. Now you can try this energizing sweat sesh even if you don't live in LA or NYC, where their studios are located. This dance routine will get your heart rate up while toning you all over. And best of all: you don't need any weights for this workout. Press play and get ready to work!
For more modelFIT: www.modelfit.com/
On Anna: Sweaty Betty and Athletic Propulsion Labs (APL) shoes
On Sarah: Sweaty Betty tights, Fabletics top, and Nike shoes
On Triana: Lululemon tights, Varley top, and Nike shoes
Corkcicle water bottle
POPSUGAR Fitness offers fresh fitness tutorials, workouts, and exercises that will help you on your road to healthy living, weight loss, and stress relief. Check out Class FitSugar, our do-it-along-with-us real-time workout show hosted by Anna Renderer who will inspire you to sweat alongside fitness experts and Hollywood’s hottest celebrity trainers. Class FitSugar regularly covers the most buzzed-about workout classes and trends, including the Victoria's Secret workout, Tabata, P90X, Bar Method, and more.
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[@keisha_80]

I just did this workout!!! I am sweating everywhere lol. there is no excuse not to work out when youtube gives you free access to fitness and health. This works for me because I am a stay at home mom!!

[@jessiewalthers7645]

Keisha Hicks , I totally agree with everything you said! I'm a sahm as well to 4 kids and this is the only way I get exercise in!

[@keisha_80]

Jessie Chris we have to get a workout in whenever we can

[@PS_Fit]

We love to read comments like this! We have new workouts every Sunday and will continue to provide different types of workouts you can do at home!

[@yeegai3097]

+POPSUGAR Fitness plz tell me how much this total exercise burn calories

[@jennifergeorge7280]

Right?! no need for expensive DVDs or gym passes. KZbin is FULL of what a SAHM needs. I'm right with you!

[@msmeow157]

So this video was made 5 years ago and I'm experiencing it now. I have been exercising with Anna for about 7 years. I love her! I brag about PopSugar but it's not the same without her. Anna, you are my favorite lady to do cardio with. Thank you!

[@annic98ool]

I have paused it at 14:00 to say I underestimated this workout and now it's killing me. Thank You POPSUGAR for such good beauties

[@smileplz5630]

Anwesha Dash 😂😂rly yaar

[@iamakettle404]

I was able to do it but I ended up moving backwards o_o

[@Matejpro-c23]

I paused at 5:09 my shoulders are burning

[@silviaj8366]

After a long day at work the only thing you want to do is get into bed. But try to do this kind of 30 min workout instead, take a shower,have dinner or whatever you do these days lol. I know it's crazy for women with one or two jobs, a Mom, a wife or college student.. But not impossible! And you won't regret. I lost 10 pounds last month and I go to bed tired but relaxed. Does that even make sense? Gonna go now...

[@strawberryred3379]

Good for you! Thanks for sharing your story and keep us motivated even when we're too tired to. :)

[@veerajuliette7110]

Yess! It's gonna be hard but so worth it and you'll feel so good!

[@dreamersprosperx3]

Yes! You go girl!

[@ihateyer412]

This workout is actually good at losing weight 👌 I have been doing this for almost a month and my hips lost 2 cms My arms are toned and legs do not touch each other anymore when I walk 😁

[@rita5819]

me in the begging: "Your moving so slow... I want a decent workout" me at the end: "MY FREAKING LEGS"

[@hrvr98]

LITERALLY SAME

[@crystallyons7677]

I swearrrrrr omg this has sooooo much jumping! You know your in for it when your time to catch your breath is still jogging lol 😂🤦🏻‍♀️☠️

[@stepsfan87]

Ditto 😂

[@graceclover8697]

That was literally meeee

[@Bexy]

Same 😂

[@kelly-es1ty]

I love this lady's smile!!! she makes pain fun!! Lol i needed this today

[@JuliaBhansali]

"let's get that heart rate back up!" me: When did it go DOWN??

[@ep5170]

Lol truth!

[@adayu1562]

Um what do you mean?

[@naghamkasim217]

Lol same 😂

[@tanishagoyal4984]

Ohmygod me during all of their workouts😂

[@kelseywabanimkee4850]

🤣 fave comment

[@timpy42]

Raise your hands if you had to pause this multiple times to get through it! 🙌🏻🙌🏻

[@greeshmajohn672]

timpy42

[@cooganelainem756]

me

[@chiarabottini9786]

Her: "We're going to feel so energised today" Me: *feels dead for rest of the day*

[@misslaura1291]

hhhhhhhhhhh indeed

[@mrstmehar]

Chiara Bottini same!

[@oliviahuggett6389]

omg yeah!

[@annchang6393]

I started the new year doing a random Pop Sugar video every day. Now it's Feb and I do this workout 3x a week with random vids Tues/Thurs because it was my favorite by far. Intervals, toning, and cardio. Anna always puts a smile on my face, I love every video she's in. I wish cool downs were included in the workout time, but it's free and I'm not complaining!

[@komorebi9763]

It's not that I don't like the dance workouts this chanel usually post, they are so good, but the trainers make them so fast or put some complicated moves. Now this, this is doable and fun at the same time! I woul add it to my workout routine. Thanks💕

[@marpetotis]

yes!!! they should add more dance workouts and with her!

[@eugeniac9690]

FINALLY SOMEONE HAS SAID IT. I love the other routines but they do them so fast it is really hard to keep up. I haven’t tried this one yet but after reading your comment I will give it a try because it seems like this is what I’ve been looking for. Thanks!

[@dessertcomes1st]

Really appreciate these doable dance workouts, please keep them coming.

[@avivahorwitz2755]

Loved this cardio workout! I'm usually hesitant to do a dance routine because I can't follow well but this was great! Please put up more 30-35 minute videos like this.

[@PS_Fit]

More are on the way! Have you tried our cardio dance workout with Body by Simone? kzbin.info/www/bejne/fYDWppaYjN6HrNU

[@charikaguruge6965]

@@PS_Fit hb .. . . . .

[@aimifathiahahmadfathi6580]

Notification squad. Watching while laying on bed 😂

[@Ilovesunrise25]

totally 😂

[@mubasshirpatel]

better still,have a nice donut to keep u company 😉

[@missnazstylee]

Aimi Fathiah same here 😂

[@Jowsfern]

Aimi Fathiah I

[@gulaejannat1142]

😂😂

[@sloanfilms]

I LOVE this one bc I'm actually coordinated enough to keep up with the moves, keeping me on a steady rhythm the whole time, which makes it way more fun. It also makes it easier to listen to my own music. Thanks!!

[@lawhitley93]

My FAVORITE Popsugar workout!!! It kicked my butt the first 3 times I did it, but now it's my go-to workout when I just have 30 minutes and need to squeeze one in. There is truly no excuse for me to be lazy when these videos are free, fun, and easy to follow!

[@alicetreasure4988]

I have been doing this workout on and off ever since it was posted - these girls are now a part of my life! Thanks so much for helping keep me fit all this time!

[@ApurvaPandey05]

Who is working out to popsugar fitness in quarantine too?

[@myname7529]

I am, these are great!

[@gabbicitad]

Me too!

[@nandsnanda8103]

I am! =)

[@thebigbricks]

MEEE

[@irisdominique7064]

Me, in the Netherlands.

[@dustfairy81]

i'm obsessed with pop fitness.. i wish you guys would make an app.. track calories burn after we do a workout and stuff.. it would be awesome. because i tried other fitness tracker and none compares to your selections.. pop fitness is the best!!

[@latifamoussaoui182]

👍👍👍

[@DrMarshmallow21]

YAAAS i love the 30 min cardio workouts ❤️❤️❤️❤️

[@PS_Fit]

More coming your way!

[@olak750]

these two are the only dance workout instructors I've ever been able to follow with, bring them back for higher intensity !!!

[@alexia8434]

Im fifteen, out of all the dance cardio videos this one is my favourite! Its intense but you're able to do it because the routine is so fun! Thanks girls!

[@irinaveleva5366]

I love this dance workout, it is so energizing and tightening up!!! It makes me feel so happy and positive and I am always looking forward to repeat it. Thank you very much Sarah, Anna and Triana for making and sharing this video.

[@HariniW3]

Thank you so much for these workouts! I'm a stay at home mum of an almost 2 year old. I haven't been able to lose all the pregnancy weight and it has bummed me out so much. I had lost all motivation until I came across these videos. Only started a couple pf days ago and I am pumped to get back in shape! so THANK YOU!!

[@alianajacobs5703]

i just added this video to my workout already done 3O minutes with the other videos together with this it's an amazing workout. I hopefully can shed this belly fat from being pregnant and hopefully feeling good again. My first day was a workout for 15 min my second day 30 and now my third day is an hour. I hope I'll keep these pace up and hopefully I can workout 5 times a week. I hope within a month I will see some results. I ditched sugar and fastfood because I am tired of eating my feelings. I have been sick for 2 years and after my stomach surgery and recovery for 2 months I hope by doing this exercise I will get there. Thank you so much for this video you are my heroes ladies!

[@naibaamir]

I'm sweating like crazy ...totally fun workout

[@clancyschmancy]

Fantastic Saturday AM workout. I was able to do each exercise with my wonky lower back issues. Kudos to you POPSUGAR Fitness!

[@chelseasmith8972]

THAT WAS THE FUNNEST WORKOUT EVER!!! I’ve done a few of these and I can’t help but keep doing them because it’s so fun and I feel amazing afterwards, also this week I have assessments 5 days straight and working out is really de stressing me. I don’t necessarily hate working out but I never loved but now I love and I connect it to my tv and it’s just so much fun (you probably get the point that it’s fun ahahha) if I keep this up I will look great in summer which is in 1 month for ne

[@kaitlynsuchy1505]

This workout is so amazing. By the end I was dripping in sweat and the moves were easy to get the hang of. Great job girls 😁💪🏻

[@DarkRedKitten]

I really Love the modified Versions you do. It gives everybody the Feeling that you can do something even without being able to follow heavy workouts from the beginning. It keeps me motivated, your Videos are super Professional, fun and diversified. Thank you so so much!

[@deliz0771]

love it...recently recovering from a hamstring strain and I was able to do all of it without any pain. Thank you!

[@ladysassfras]

Very great begginner workout for those who havnt worked out in years, if you march,high knees in places of jogging. This was so much fun cant wait to get in shape and eventually do this the right way all the way through.

[@lauracrouch6289]

More please! An hour long class with 30 minutes dance cardio and 30 minutes sculpt would be awesome!

[@leslymichelle8094]

Believe it or not it makes you sweat!! 💦😅 I just finished doing it💪🏻love it

[@PS_Fit]

The squat and arm series really got us sweating!

[@rachelbissell3156]

I've been pretty much sedentary for the good part of 2 years. All of the things I like to do involve sitting and working on my computer. I am often lethargic and having lots of gastro-intestinal issues. I finally decided to make a change today and implement a workout into my morning routine. I already feel better. Thank you guys for having this free, energizing program for people to do at home :)

[@WolfSpiritQueen]

I am drenched in sweat and love it! I was doing modified for the first 10 minutes but seeing so much joy and happiness, I couldn't stop there so I did the regular and it was worth it. Thank you PopSugar. I can feel myself becoming something I tried to accomplish for years: Being active and happy with myself. :)

[@sharonaschnall4674]

Thank you! Just what I wanted :)

[@nicholeackerman1506]

Holy crap, this video is no joke for a workout!! Never thought I'd do as much jumping and sweating as I did going through this. It's my go to for daily cardio ever since I found it. Love it!

[@EmskiP1980]

Just found this one and have done the work out in my hotel room on an over night work trip. So good to be able to get some exercise in. Im dripping in sweat and dont feel gross for having sat on a plane and then gone to dinner !! thank you ! I love this channel !!

[@jessicamethod5205]

you girls are awesome! love how I can do this at home but still work up a sweat and get my body moving after sitting at work all day. Thanks!!

[@brittanieboulton188]

I just began my fitness journey to losing a goal of 90lbs. I am so thankful i found this channel. I am excited to do a popsugar video every single day in order to reach my goal. I have never felt so motivated by a workout!!! You are AWESOME

[@graciaivannacaroline2806]

i just did it without stopping and i am so proud of myself (i never workout before and decided to change my mindset)

[@jerlynnchua3610]

This is so easy to follow and the best thing is that this can be done anywhere and anytime without any special equipment. I feel so refreshed and charged up after following the steps! This is awesome :)

[@NAli105]

Just finished this workout while my little ones napped. Love popsugar fitness! Please keep up with the great videos so stay at home moms like myself (and dads) can stay physically, mentally and emotionally strong!

[@leahvelasco480]

Happy to see Anna again within the group 😊

[@shinyth]

This is my first comment for a fitness video...I have tried almost all of popsugar' s 1/2 an hour videos....and so far this is my favourite....it makes me sweat even in chilly bangalore November morning weather..If you have only half an hour to work out at home and if you want to make that half an hour worth of sweating it out...then this is the best!!!👍

[@aubreyknighton1059]

This was a great cardio workout! I loved that we exercised the full 30 min. and then went into the cool down. Thanks Pop Sugar!

[@aigiinnos]

Thank you so much for your time and effort! I just loved it! It hadn't any awful killing exercises, everything was really fun and easy and enough to let the heart rate be high and really just kill clories and tone! Super! My new favourite!

[@eminemsgirlfriend1]

I just wanted to say thank you ladies !! This video actually helped so much along my weight loss journey, helping me sweat and burn those calories I needed. That endorphin high never fails to hit when I hear that last song 😍 thanks again for your encouragement and help ☺️

[@graceclover8697]

This is my favorite workout! It’s so fun and makes me sweat❤️

[@josephinchai3931]

my second day of doing this!! It makes me sweat a lot! thanks for the tutorial it so amazing

[@moonbeam4016]

this was such fun exercise. i broke a sweat without feeling like it was way too complicated. thank you ladies!

[@erikarivera2476]

Not much into dance workouts.. tried this one and loved it.. not too complicated moves and sweating all over! Thank you popsugar.. as always, loving Anna.. thanks for the motivation!

[@anasoares1477]

I decided to go with this workout because people here in the comments said it didn't dissapoint. And they were right. I believe I have NEVER sweat this much while doing some type of physical activity. I started this on tuesday and today is sunday. I do this along with a full body workout but let me tell you that I can already see results. My belly isn't that big anymore and that's something I have been trying to achieve for years now! Of course it's been a hell of a fight to stay commited especially when those damn diagonal steps back start but I push trought it because I know that I want this. thank you girls!

[@schmopamin6961]

are u still doing it?

[@39madhurie]

R u still dng how much u losed

[@annienchannel]

Ana Soares x

[@ranchera71]

Love this workout! I love all the workouts from modelFIT , love the instructors how they dance. Please bring more modelFit workouts and bring Justin Gelband and Vanessa Packer to show us more workouts from this awesome method. I hope they release some DVD´s or streaming workouts! Thank you POPSugar for this workout!

[@MD-ji8cc]

Hey😃 u guys🙆ds z Pooja-Frm INDIA; I m soooo thnkful 2u guys 4 motivating n inspiring me🙇that i can also do smthng lyk ds n lose my weight 😙n ds is my second day of ds routine n i m feeling awesome 😙thankyou guys 4rm d bttm of my 💕. 3cheers for u guys......... Love Pooja

[@jenaehirsch7798]

I did not expect to get so sweaty, or to feel such a burn! Fantastic workout!

[@shirkavrc]

I can’t belive that i finished the entire workout without pausing it. Now that’s a progress! I loved it, thank you for sharing! This quarantine is changing me in a good way 😀

[@vanchha...321]

By the finale I was completely exhausted but I finished the workout 🏋️‍♀️ sweating like anything!! Thanks a lot popsugar and I’ll do this regularly!!!

[@karenwang6405]

This is absolutely the thing I need! It's easy to follow but the results do not take a discount!! I hope more people see your channel and share the joy!!!

[@tiffanyrose4262]

this is by far the most fun i've had doing a dance workout!!😀 thanks so much popsugar! 😙

[@dianatran464]

Shout out to all the gals! Thanks so much for the fun and awesome workout!

[@elenichristodoulidou5497]

Diana Trần mmnnbbbbbjjgfj

[@user-uh3sc5vj7n]

Diana Trần ث ضش

[@andersonalmeidasantosdasil5960]

Diana Trần pepa

[@whatsupjulia5989]

This is my favorite workout I always go back to this workout!

[@greekoXO]

I love this workout. It's quick, easy to follow, and I know ill get a good sweat in! More from these girls please!

[@ilinapejoskazaturoski]

So fun! Will try it later today after work. Thanks PopSugar!

[@hestefanymavarez1710]

I absolutely loved this workout. It didn't feel 30 minutes but less. Thank you for sharing it!! 😊

[@spinalcordinc]

At 5:57 Them: *looks so graceful* Me: I am a bird, but broken.

[@alismillie7679]

This is fantastic, such a great work out, just finished doing it and I feel amazing.

[@helmijarvinen]

This made my Friday🎉✌🏻 Thank you for boosting my mood up after a rough week💕

[@amandarebc3233]

This is what made me start to workout! Thank you! I transitioned to other kinds of exercises but this is def good and fun!

[@Azurelet1]

Love these two trainers. Best dance cardio I love. It's fun and easy to follow. Wish will see more videos from these two trainers.

[@DanceToYourSong]

Awesome workout- I underestimated it at first, but by 15 minutes in I was sweating buckets!

[@gingerli09]

Doing this workout since it was uploaded and loving it ever again, especially the cooling down part.

[@TheMahomielife]

I loved this!! don't know if I'll be able to feel my calves tomorrow though lol

[@ali-ct3vn]

Same! I have to go to IKEA tomorrow...wish me luck!

[@joshuacrispino4891]

Lindsey Kar v

[@xiaxialuu]

Please have these two trainers back! The workout was excellent!

[@PS_Fit]

Glad you liked it!

[@millieanat032391]

I just did this workout and I feel good! I'm sweating everywhere.

[@manalipurohit6901]

This is my favourite popsugar workout! I look forward to this dance routine and love Sarah's energy!

[@graceclover8697]

I’ve gained sooooo much muscle from this video, thank you!

[@taoreardon]

Thanks for the awesome workout! Just did this and oh so sweaty but feeling great!

[@happynuts]

THANKS POPSUGAR for such a great free resource, AND YOU GALS HAVE MADE IT SO EASY TO FOLLOW. The leader has great cheerful personality and her instructions keep the session so lively. Its great. Thanks so much

[@thegretnaexperiment2.021]

Thanks for having a low impact mod! This was great 😊

[@MurrayEnders]

Thank you, definitely broke a sweat but I found this a real challenge to keep up with. I kept losing my balance or doing the Moves slower than they were because of the random changes, I think a more structured moveset works a lot better for the dance videos. Thanks again.

[@saradavis4364]

more videos of these girlies please! usually I can't keep up with dance cardio cuz it goes too fast but this one was perfect and still sweated alot! thanks!

[@chicken2846]

My first time here, just did this workout, it is great! Thank you so much!

[@linakukulskyte7102]

Thank you for showing modification! Really helps when working out with an injury

[@maribaby6380]

My favorite work out!!! Do it 4 times a week and is so fun and effective :)

[@rdfbeautyTV]

At the beginning I thought this workout was going to be too simple for me but at the end I was sweating like crazy ! Loved it !

[@alinwarly3886]

I never like dance workout, but when i try this its change my mind and i keep looking cardio dance like this 😍

[@antonettelawrence7706]

I did the entire work just now and I am telling you, I am sweating like crazy! Very good workout!

[@linnynewby]

I've done this several times now. Not intense but good for getting your heart rate UP and sweating. Thank you :D

[@MaleahDiggs15]

💪🏾😅 I did this workout a long time ago, so I decided to do it again! It made me sweating buckets! ️‍🔥 My arms and legs were on fire! I'm so glad I did this workout, and I'm definitely doing it again! Aboslutley so much fun! Thank you, Sarah, Triana, Anna and Popsugar 💪🏾❤️

[@albinofrog3140]

This is really good to get your heart rate up and sweat! Cold showers are great after this workout

[@AniAni-kg9jp]

This was so killer!!! Love it!!!!

[@unicornzalltheway8064]

Did this workout today!! Really enjoyed it. Thank you Popsugar Fitness :)

[@robynmiller2752]

I had never heard of ModelFIT before, but it's awesome. I wish I lived close to their studios.

[@kassjazzy]

My arms were on fire, my calves were on fire, my thighs were on fire but I feel super energised after that! What a great workout guys thanks so much!

[@kimsavage7029]

Deceptively effective! In a sweaty mess, was not expecting that! Fun!!

[@livwalters5125]

made it 26 mins thru and I’m so sweaty 😳 loved this workout

[@ninagore13]

this workout burned 350 calories! 💪

[@diyashrestha6283]

Your height and weight?

[@unsweetenedcashewmilk5937]

@@diyashrestha6283 I'm 140 lbs and 5'9" and I only burned about 200 according to my apple watch! Did a few modifications but mainly the regular version.

[@moonjaelac5218]

For me it was about 300 kcal - 158 cm and 97kg. :) :)

[@AanchalGhai]

@premlata sharma wow!

[@trainerjulia8961]

Dance routines are fun - I could never RUN a dance class because I am totally uncoordinated --haha - but I love doing these kinds of wokouts to mix things up - especially because I am away from home and no where near a gym for a few weeks so just making up my own routine as I go along. I'm a personal trainer, but trainers need to be trained too and to learn new ways to work out that are fun and effective! Pop sugar is a great option for me!