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 KZbin channel.
Find more from our dancers on their Instagram:
Kaleila:
www.instagram....
Rehima:
www.instagram....
Melissa:
www.instagram....
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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[@NikelChrom]

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

[@user-rx5em1dd7q]

Я тоже согласнаа

[@Lisa-ye4du]

++++++🎉

[@gurumi_sm]

А на сколько вы похудели?

[@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.

[@elenayu2865]

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

[@Sulliwame]

Божечки, это лучшая тренировка, которую я делала!!!!!!! Так ещё сильно не потела никогда. Девочки солнышки,такие классные♡♡♡♡Я будто бы всё это время находилась в кругу подружек❤‍🩹

[@charitymarbebe3718]

I am 187 lbs. I am over 32 lbs. I’m doing this Zumba exercise and I feel great. My mood gets better and I feel lighter even though I I still over 32 lbs. I gained weight due to after give birth and anti depressants pills but I slowly love myself again. Thanks to this three lady’s. Love love 💕

[@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-sv1vf6eo6p]

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

[@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 ✨🇦🇷❤️

[@TheSupersizzina]

I can tell I worked out but I definitely felt like dancing with friends! Thank you girls ❤🙏

[@user-th6lv1cy2g]

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

[@user-tm7qi5fo3t]

это просто бомба!!!

[@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!

[@sapodilla25]

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

[@user-gv3vv2xr4r]

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

[@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 🥰

[@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!!!!

[@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)

[@user-pd2dr1rb8v]

쏘핫걸 언니들 너무 힙해,,,, 운동할 맛이 난다 ,,,,,.🤍

[@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?

[@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!

[@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

[@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!!

[@shakeishawilliams2706]

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

[@vivien8352]

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

[@user-kb5fn4oi5b]

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

[@sof_weu]

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

[@gg.j0y]

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

[@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

[@solcitozorrito]

Same sis! Come back here for a good workout

[@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)

[@user-ng1sl9yt2s]

this is the first time i dont want the workout to stop. Thank you, girls!!!

[@RayaChan-ck1tu]

это просто замечательная тренировка, в течение которой настроение было на высоте). спасибо девушкам огромное за труд

[@Anastyse]

Спасибо огромное за тренировку! Первые два дня было тяжело, но затем всё легче и легче выдержать упражнения :) Выполняю данную тренировку каждый день, уже больше недели, заряжает энергией и, действительно, прекращать заниматься не хочется!

[@imr_love]

Можете, пожалуйста, сказать есть ли от нее какие-то результаты? До сих пор ли делаете?

[@ashnasingh994]

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

[@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

[@mrsbootsworkouts]

Super fun workout, you ladies rock!!

[@KaleilaJordan]

🫶🏾🫶🏾🫶🏾🥰🥰🥰 thank you!!

[@devon414]

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

[@jhpkt539]

미쿡언니들 따라하니까 신나네요~!!

[@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 ! ❤

[@Naxalllka]

Час ночи, а у меня хип-хоп😂 Девчонки, вы бомба)

[@mellisabasile3060]

That was fun tho and it’s nice watching someone for once gettin some damn water breaks lol And my name Mellisa so I felt like you were talking to me! Lol Thank you! It’s really nice to hear someone say “You did it and you should be proud of yourself!” Because sometimes I feel like I’m not doing enough or I could do better. I needed to hear that. And it was so genuine. Really thank you! Your so sweet

[@lol-oe5ds]

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

[@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

[@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!

[@user-hd4sy6qs6k]

ВЫ ТАКИЕ ПРЕКРАСНЫЕ. ВАША ТРЕНИРОВКА САМАЯ ЧУДЕСНАЯ ❤. После неё я чувствую себя так же хорошо, насколько великолепно это видео😊

[@sofyalake5181]

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

[@mirara3634]

Спасибо большое за проделанную работу вами! Очень круто!

[@noemi.m05]

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

[@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!!

[@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😁

[@radhiyyaraihanataya3646]

I'm that type of person who does'nt sweat easily, even when i'm running for 1 hour, but by doing this dance workout, i sweat A LOT. tysm guys, i feel likee i workout with my friends

[@PS_Fit]

Our dance workouts are super sneaky like that!

[@nicholesuhon7713]

I'm the whitest I've ever been while doing this 😂

[@Lucylucy5]

Me toooooooooo except for the twerk on the ground workout 😂😂😂😂

[@aimeeredacted9439]

girl im so white i glow in the sun, i look like a stick doing this shit

[@ZurditaDinamita]

Don't worry, we share the feeling!! 😂

[@lillidaisyASMR]

I get the same feeling for myself

[@neyshanichole2062]

😂😂😂😂😂

[@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

[@krislane4533]

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

[@maayanahavent7921]

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

[@iamjj369]

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

[@KaleilaJordan]

Haha let’s goooo!!!! 😅😅😅🫶🏾

[@KaleilaJordan]

Thank you 😊

[@denissewoo]

She is really the best teacher ever

[@user-gf5um6go6u]

Очень крутая тренировка!!! Спасибо большое! Просто супер! Позитивно, весело! Правда так же круто пока не умею двигаться, но тут дело практики!

[@mariamebereal-hassan6564]

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

[@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 💪

[@Dee-talks]

Uuuuuffff 🔥 firest of all fires. Loved loved loved this routine. Sooo doable. ❤🎉 We need more videos from you on PS fit girrrl.

[@Aidenisalive]

didn't even feel like 30 minutes but it definitely made me sweat!! ❤

[@flavieintunis]

Please more workout with Kaleila, I’m addict

[@K0rkaa]

Боже мой, это было потрясающе! Впервые мне было так приятно заниматься! Спасибо за тренировку!

[@darkpeekacho4360]

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

[@katerinakaif5914]

Amazing training!I haven't even noticed the time spent!cool atmosphere

[@vainilla183]

I loved that it was 30 minutes too! I've done _Kaleila's 30-minute twerk workout with Tara and Kira_ so much that when 25:33 started playing, my muscle memory wanted to do the other choreography she gave us for this song in that other _30-minute twerk workout._ I kept hearing Kaleila go. _"Better go go get it!"_ in my head. I'll probably revisit this one too often. Thank you, Kaleila!

[@roshnifernandes6811]

Yeah that workout was amazing..same song😂

[@KaleilaJordan]

Hahaha! Go go get it! That's my songggg! LOL I'm glad you are enjoying the workouts. Thank you so much!

[@flaviaqs4643]

Ladies! Thank you all ❤ GOD BLESS YOU

[@user-if9wb9xn8v]

언니들 텐션 너무 좋아서 행복🤍

[@LailaRoye-s5d]

After one workout I’m subscribing Really love this workout and the way she vibes with us through the screen 💗

[@ainavalisoaranjato8267]

Really helpful. I loved it.

[@mrs.mcadoo1256]

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

[@user-ti8kc4jm5p]

Такие девчонки позитивные! 😊 Тренировка прошла с удовольствием❤

[@user-lv2of3wq4r]

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

[@giseleowens326]

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

[@user-lb4jm4iy3z]

thank you, engines warmed up for friday 🎉

[@dorati9253]

I rarely like any kind of training, but your dancing is just something. I'm incredibly happy that I found this channel. positive and incredibly beautiful girls. Thank you!

[@irachico8379]

such a gem, cured my depression for tonight

[@kawkabzomoroda2770]

That was sooo fun If I knew that the exercise would be like this, I would exercise every day and I would have a perfect body. 😂😂😂

[@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 ❤

[@christydadamo7699]

These are like the Keaira Lashae workouts! Thank you!

[@feliciahitch8235]

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

[@fira_mireliyeva]

İ badly need this playlist also

[@cmca6193]

it’s a best workout 😭😭😭💗 luv u guuurl🥹💗 and the girl in right i love her laugh

[@nattywho]

This looks like a hell of a workout!!!

[@KaleilaJordan]

It is!!! 🥰🫶🏾🫶🏾

[@DianaCarter-b4i]

Love your videos! I just found you today. I need more basic, pre-beginner tips! But I'll keep practicing. Thank you

[@deniztube1560]

Perfect workout

[@marielgodoya.4696]

Omg I need the songs!!

[@sturpin3797]

I was questioning if I would get a good sweat with all the breaks, well guess what? Burned 253 calories and im dripping! Love the moves some I've modified due to recovering from a broken ankle. I enjoyed this for my lite day workout. Felt like I was working out with Janelle Monae ❤

[@user-gk7on5sd8l]

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

[@user-sf8zs3fg3h]

Первый раз я выполнила от начала до конца, вся потная , спасибо девчонки за такую тренировку ! Позитив на высоте 🔥

[@starhill6792]

This was great

[@kendra_patrice]

This was so much fun!!!

[@user-og4kq5vw4i]

Отличная тренировка, кайфую, когда работаю с вами😍

[@missy.3llaa]

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

[@duchessofautumn]

I love dance workouts it's a super fun way to exercise and time flies when it's over you wish it lasted longer.

[@fitshapeballettyogapilates6718]

This was gorgeous, thank you!!!