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!

[@dyanadiiiend]

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

[@bxmbixjj]

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

[@АнгелинаШилкина-м4и]

да, это точно!

[@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.

[@itsmerimilove]

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

[@Анита-ч1ь]

Я тоже согласнаа

[@Lisa-ye4du]

++++++🎉

[@gurumi_sm]

А на сколько вы похудели?

[@studioolive7151]

О даааа

[@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!

[@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 ✨🇦🇷❤️

[@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!

[@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❤‍🩹

[@Soltanaga71gmail.comSoltanaga6]

Girls you are great. I have flu right now, as soon as I opened your video, my 2-year-old daughter started playing watching you, my mood improves and my motivation increases when I look at you Greetings from Azerbaijan🔥

[@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 💕

[@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 ❤

[@lauriesantos]

I love that you wrote "baddies" here because it reminded me of how every time they said that during the workout they'd make me smile and giggle so big!

[@elenayu2865]

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

[@лоликилл]

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

[@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 ❤

[@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!!!!

[@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?

[@ГалинаПеревалова-ю6ю]

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❤

[@bxmbixjj]

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

[@НастяГончарук-к3ь]

@@bxmbixjjесть результаты? Жир сжигает?

[@bxmbixjj]

@@НастяГончарук-к3ь 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)

[@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!!

[@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

[@АнгелинаПрудникова-ы1и]

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

[@Mari-pp6sj]

Started with 1% energy and ended with a full tank, amazing instructor and wonderful chemistry between the girls!

[@lauriesantos]

You ladies are the cutest and I had so much fun with you! It was so precious when in the middle of the warmup, I heard, "GOOD MORNING!" and that made me smile so big, wake up and want to do this sesh with you alll :D Thank you so much for your beautiful smiles, energy, warmth, and encouragement!

[@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!

[@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

[@veejay3181]

I love pop sugar dance workouts. The instructors and fellow dancers are positive and encouraging, it leaves you feeling excited throughout the workout. Cheers guys ❤

[@shakeishawilliams2706]

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

[@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!!

[@gg.j0y]

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

[@jennayaberridge7039]

im a senior in highschool and i have been struggling to lose weight and these videos honestly help motivate me to go workout I'm really glad I found this channel

[@sapodilla25]

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

[@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

[@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?

[@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!

[@rumeysaozturk4232]

Ben hiçbir spor veya dans videosunda bu kadar eğlendiğimi ve desteklenmiş hissettiğimi hatırlamıyorum. Hanımlar öyle bir enerjiniz var ki kendimi bomba gibi hissediyorum.

[@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 🥰

[@MaleahDiggs15]

💃🏾💪🏾 Amazing hip-hop Tabata workout! 😅 I was sweating buckets! 🔥 My abs, booty, and legs were on fire! Kaleila has done it again! Her energy is unbelievable! It's great to have hip-hop Tabata workouts back on Popsugar! They're my favorites! So much fun! I can't wait to do this workout again! Thanks, Kaleila 😊❤

[@devon414]

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

[@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!

[@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!

[@krislane4533]

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

[@Thebibi8]

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

[@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!

[@kennawilliam7280]

Every time I do this workout I feel better, thank u dance fit sugar

[@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 ! ❤

[@КатеринаКазактва]

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

[@АйланТулуш-ц3ш]

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

[@NancyGeorge-w1q]

i love it here! definitely a burnout while dancing.

[@ashnasingh994]

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

[@지슈-u7g]

쏘핫걸 언니들 너무 힙해,,,, 운동할 맛이 난다 ,,,,,.🤍

[@Me-lp6fz]

Yo también! 💕

[@CallieAlexander-y1b]

You said " its time to cool down" i was like is it? Time really flies and yall make it so much fun❤

[@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!

[@sof_weu]

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

[@kikiieyo]

It's been so long since the last time i had fun while working out! It was incredible, i'll come back surely to follow more dance workouts. Thank you so much girls, it was like having fun with friends while sweating ahahah ❤ loved it!!!

[@whatever_bruh555]

black queens yayyyy ty for this amazing video😍😍😍

[@noemi.m05]

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

[@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

[@ytş12345]

I am speechless!! I have hashimato disease and i do your videos to boost my metabolism! Love you guys🎉🎉🎉🎉🎉

[@RidleyJones]

Amazing stress reliever. The time flew by!

[@ЛиЮе-ш5я]

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

[@user-lv2of3wq4r]

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

[@ASTA-w3b]

its my day three of trying new dance workouts for healthy body as well as weight loss. its been a great workout specially this channel. I had great sweaty fun to say and I must say on that last cool up I jiggled as Jordan predicted as I just heard a twink in my hamstring I guess. Both of my hamstrings burning. Let the fire burn my fats.

[@НатальяВолкова-к9ю]

Не смогла из за головной боли заниматься привычной тренировкой и наткнулась на это видео. Ну думаю попрыгаю, ничего сложного. Не сложно, но очень весело и интенсивно. Вспотела так же как на Хлое Т, но время пролетело незаметно. Спасибо большое!

[@елизаветапучкова-х7щ]

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

[@ИринаВасилевс]

это просто бомба!!!

[@giseleowens326]

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

[@meghnagill9347]

i made it ... i completed the whole work out today

[@kamarynblackmon3844]

This is my favorite. I'm a beginner and 30 minutes had me hesitant but I tried it and did it all. It was so fun I was done before I knew it. Thank you ladies I really needed this!!🤎

[@chinyerea8388]

This was the perfect intensity for a workout when easing back into it. It was challenging, but not so much so that I wanted to quit. I loved everyone’s unique energy and had a good time throwing it in a circle.. for my health. 😂

[@kaii_f9245]

gosh I wish I found you guys earlier before I subscribed to gym, goodness this is more fun and exhausting for me, freaking love it

[@denissewoo]

She is really the best teacher ever

[@LailaR61]

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

[@àlamarge]

Super fun but yet effective (I guess) You are such friendly ladies, hope to see you on another video !

[@세리쁘]

Hello, I felt that I can enjoy exercising while imitating the video. I think I just found the exercise video that fits me. I miss you every day. Stay healthy and happy❤

[@Mini-t6d]

best workout i have ever done!!¡!!!!

[@katerinakhach]

Тренировка просто потрясающая, спасибо харизматичным девушкам❤️

[@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 💪

[@katerinakaif5914]

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

[@mia_misskit]

im so in love with this workout and your brilliant laughs ! keeps me motivated ! hugs from Munich

[@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 ❤

[@mrs.mcadoo1256]

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

[@alannakamin3820]

This was everythiiinngggg!! I'm so glad I discovered this workout!!! Definitely going into my weekly routine. Thank you so much 💃🔥🥰!!

[@banghopi3170]

Ameeee, las vibras de estas chicas es increíble 😻

[@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

[@zoelambert2538]

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

[@natalidiazbermejo4716]

This is my new favourite video for doing excercise dancing, I love it girls, thanks ❤

[@darkpeekacho4360]

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

[@rosalynfrances5418]

This team! This group! Ace!!!

[@feliciahitch8235]

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

[@Purplelacy]

Nice and easy workout, due to the large number of breaks, good for lazy days ☺ Thank you, Kaleila, Rehima and Melissa! 148 active calories, 123/144 average/max heart rate.

[@АвигеяМунтян]

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

[@Shaynic813]

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 ❤

[@maayanahavent7921]

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

[@lironben-tora5979]

You girls are awesome! This just made my day 🔥🔥

[@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

[@инстомотхер]

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

[@missy.3llaa]

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

[@alinameow]

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

[@МаликаМулдашева-з2ч]

oh my god this is the best workout there were such gorgeous girls there i looked at them and they gave me such motivation and after this workout i had so much energy thank you so much❤❤❤❤❤💃🏻💃🏻💃🏻💃🏻😌😌😌

[@cosmoviespirit6052]

What an awesome workout! Your energy really kept me going! Thank you!🙏

[@tamuna-i6c]

thank you ladies!! I had so much fun ☺

[@mrsbootsworkouts]

Super fun workout, you ladies rock!!

[@KaleilaJordan]

🫶🏾🫶🏾🫶🏾🥰🥰🥰 thank you!!