30-Minute Twerk and Abs Dance Workout

Join host and choreographer Kaleila Jordan for a 30-minute twerk and abs dance workout, joined by class members Rehima Jordan and Cryssie Denise! This high-energy routine targets your abs, but with a mix of twerk-inspired exercises, you won’t even feel it. So get ready to pop that booty and learn some dance moves along the way.
Don't miss new episodes of Dance Fitsugar, now premiering every other Wednesday on the POPSUGAR Fitness KZbin channel.
Find more from our dancers on their Instagrams:
Kaleila:
www.instagram....
Rehima:
www.instagram....
Cryssie:
www.instagram....
Kaleila’s outfit:
Top: Vuori
Pants: Old Navy
Rehima’s outfit:
Top: Alo Yoga
Pants: Alo Yoga
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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[@Jemijo96]

My fav vid. I hate traditional workouts because I get bored, plus they're too hard. I do this one and another one 6-7 times a week while eating what I want (in moderation), and I lost 10 lbs in 2 months. Please never stop making these!

[@evelin_dk13jimsa22]

Hello, please can you tell me the name of the song or the artist? 8:20 Thank you very much

[@lydianebel8674]

So great to see three different bodies versions and one of them exactly like mine--thank you!

[@toidIllorTAmI]

Such a great motivation for me because I often ask myself "is this workout for me?" Seeing different body types erases my doubts and I push through.

[@msware0104]

Yes!!! I noticed. ❤

[@mars_mallow_]

@@toidIllorTAmI its incredible just how important simple representation is.

[@goreviee2371]

Ye the one on the right

[@ЧуНдРа_чЮчУнДрА]

I'm the girl on the right

[@moniquemoore9543]

Ive been doing this same work out at least 4 times a week since the beginning of January. Ive lost 7 lbs i feel stronger and more confident. I love these 3 girls. I also do the 10 minute twerk one booty sculpt. Keep up thegood content love it

[@taihairs]

any updates ?

[@stephaniend1604]

Update please ?

[@KaleilaJordan]

Congratulations and thank you for joining me! This is very inspiring to hear!!!

[@evelin_dk13jimsa22]

Hello, please can you tell me the name of the song or the artist? 8:20 Thank you very much

[@MSMETALBABY]

I'd much rather do this than run on a treadmill. So much fun!

[@evelin_dk13jimsa22]

Hello, please can you tell me the name of the song or the artist? 8:20 Thank you very much

[@MimzMasinga]

This has healed my back and its 10x better than any gym

[@eleanor2522]

I go back to this one all the time! So fun!

[@evelin_dk13jimsa22]

Hello, please can you tell me the name of the song or the artist? Thank you very much

[@Midbeauty]

This was the most fun work out I've ever had! Good job!

[@abenafranca9822]

I agree!❤

[@evelin_dk13jimsa22]

Hello, please can you tell me the name of the song or the artist? 8:20 Thank you very much

[@KourtneyFranke]

LOST 85 pounds….. thank you it’s changed my life

[@TheMoonDoc]

Congrats 😍 and if it's OK, could you please tell how long you did it?

[@ecallic100]

I’m new here today love this n ur comment is inspiring

[@cocostorm8553]

I'm definitely about to start tomorrow

[@KourtneyFranke]

@@TheMoonDoc From April 2023 to November.2023

[@TheMoonDoc]

@@KourtneyFranke thanks 💝

[@Housewife_In_Training]

This was so much fun! Way better than the hour treadmill cardio I was supposed to do! And I’m sweating!!

[@evelin_dk13jimsa22]

Hello, please can you tell me the name of the song or the artist? 8:20 Thank you very much

[@michelles.8095]

I really enjoyed this dance workout with her, she made it fun with her great personality and her music was on point. Would love to see more longer dance workout with her. Thanks

[@evelin_dk13jimsa22]

Hello, please can you tell me the name of the song or the artist? 8:20 Thank you very much

[@MissBodaciousBuster]

Today is day 1 of making a major change & not accepting my own excuses anymore. Idk how i came across your channel but SO GLAD I did! Its been 6 years since i could walk let alone dance (which is my first love). 3 surgeries later, almost lost my left foot, I'm finally able to dance again after A LOT of physical therapy. It was so fun even the parts I couldn't do right😂 and i used to pop n lock etc. *New follower* I took a hyperlapse of my 1st attempt so i can post it and post again in a month and see how far I've come. I can't ty enough❤

[@evelin_dk13jimsa22]

Hello, please can you tell me the name of the song or the artist? 8:20 Thank you very much

[@rubimadeline]

What is this???!!! I freaking loved it, I was a little worried that 30 minutes weren't enough but I am thrilled now, I love it

[@danaejacquez7351]

i been doing this workout since january because this girl’s personality is so fun and this definitely makes me sweat lmaoo also even tho i haven’t technically been measuring my weight with a scale i definitely am seeing a difference. favorite video hands down.

[@NSKEIKI23]

Thank you so much for this! I am an ex dancer and you know they say if you don’t use it, you lose it. Well, I started doing your video and I was shocked at how uncoordinated I am, but I’m eager to get the routine down. Thank you.

[@PS_Fit]

Practice makes perfect! All that matters is that you're having fun!

[@lashondatheonly1]

What type of dance did you do? I want to get into it but I don't know what type.

[@evelin_dk13jimsa22]

Hello, please can you tell me the name of the song or the artist? 8:20 Thank you very much

[@evelin_dk13jimsa22]

​@@PS_FitHello, please can you tell me the name of the song or the artist? 8:20 Thank you very much

[@therealperspective2232]

Thank you for this range of motion! When you're from the Midwest, it can be hard to find community to challenge your dancing skills. Yall keep me sane up here. Much love

[@lisharenee6986]

Apple Watch Setting : Mixed Cardio Weight : 222lbs Active Calories : 259 Total Calories : 327 Time: 31 :10 Just a disclaimer I paused the workout several times and did NOT go full out as I was already exhausted (Did a 30 minute beginner dumbbell workout about 20 minutes prior) and It was kind of hard to keep up. But even then that’s GREAT calories burned for 30 minutes!! I will definitely return. Can’t wait to see how many when I go full out.

[@evelin_dk13jimsa22]

Hello, please can you tell me the name of the song or the artist? 8:20 Thank you very much

[@meldisa]

Y’all I love the videos with her she is bringing the energyyy when I fell like I can’t do it, lovee doing the workouts from her!!

[@Hanniebiased4life]

I DID IT with no water break i am an ex dancer and this got me back into the dancing spirit thanks

[@OrianaTrindade]

I had no idea how to do the twerk moves, but it was so fun that I barely felt the time pass. Thanks a lot for making this video. One more thing, I loved that you added stretch moves at the end! :D

[@Sarah-sr8zw]

this was SO much fun!! as a dancer, i usually find dance cardio boring or too easy but this felt so dancey and fun! LOVED

[@evelin_dk13jimsa22]

Hello, please can you tell me the name of the song or the artist? 8:20 Thank you very much

[@zukhanyejack9919]

Oh my gosh I’ve been looking for dance workouts that’ll make working out fun😩thank you for this❤️

[@vainilla183]

*I was waiting for this.* The amount of times I would look at _POPSUGAR_ looking forward to the next Kaleila Twerk workout and feeling down not seeing more of this yet _(this as I keep doing the same three previous workouts with her so much I know the choreographies by heart now)._ Here comes another one. I can't wait to do this one today and in the days to come! I find your workouts highly enjoyable, fun and intense. Thank you for this.

[@PS_Fit]

So glad to hear that! We've got more Kaleila coming your way soon!!

[@eleanor2522]

@@PS_Fit she's awesome!!!

[@melodylewis1811]

This is my favorite 30 minute workout I been having issues being motivated to work out at home this has changed that for me, just what I needed... I always go to the gym.

[@obelegeorge8062]

Not only is this soo enjoyable it also helps you to feel better about yourself and loose weight, if your just starting, try your best to pull through to the end even if you don't get all the moves correctly still finish the video, and the next time you're going at it again, you'll be better at it

[@rvankooten77]

Ohmygodd coudn't last trough the last 10 minutes.. will try again till completion of the whole workout! So much funn! Love the energy of the instructor... this is sooooo underrated.

[@evelin_dk13jimsa22]

Hello, please can you tell me the name of the song or the artist? 8:20 Thank you very much

[@tasya_chitaet]

Thank you, my mood is so much better after this workout!

[@FatimaKhan-yy6ej]

This workout got me burning and I love it!! The dancing and motivation is so uplifting and makes me enjoy getting my cardio in while also dancing keep it up ladies!😍

[@ogunbayoprecious8346]

Let's get it, I'm making this a routine. Let's see how it goes, let's see how long I can do this🤞🏾 Day 1: ☑ Day 2: ☑ Day 3: ☑ Day 4: ☑ Day 5: ☑ Day 6: ☑

[@anna_sy]

update ?

[@seaforeva114]

keep going girll

[@eloizacogo3830]

I never felt so good with myself with a workout before. Thank you. BTW: I love how your skins shine, like diamonds

[@teestylezcosmetics6463]

2 weeks and im loving it !

[@gaybriellesias8976]

I need this Playlist!

[@cottontailed9974]

Any idea what the songs are?

[@CharlesCammock]

Kaleila is definitely my fave to workout with keep em coming!

[@evelin_dk13jimsa22]

Hello, please can you tell me the name of the song or the artist? 8:20 Thank you very much

[@cottontailed9974]

Doing this everyday for a month! Day 6 complete

[@mese.s]

One of the first work outs ive really enjoyed that actually got my heartbeat up! Loved it loved you and loved everything about it except my lack of cordination that i willl be trying to fix

[@TheMoonRain]

Words don't express how beautiful this dancing is.

[@leilei05]

This was a fun workout, I couldn’t keep up with the workout 😂. Looking forward to improving and the fun workouts

[@MelanieNevaeh227]

I’m new here and I have completely fell in love with this dance workout!!

[@jelineesase6022]

It was the most fun workout I have tried I had to pause video 3x to catch my breath but I am so glad I made it to the end :D

[@emmahpeter1350]

Same 😂😂😂 loved every moment though ❤

[@elevateyournow7418]

That was awesome! And thanks for having someone show a modified version

[@Naamisonbekend2]

This was super fun! Sometimes difficult to follow, but I'll get it better next time

[@KourtneyFranke]

Yes I lost 85 pounds and I am diagnosed with Failed back syndrome and Chronic Sactic Neve Damage. 6 surgeries for the pain( implant)

[@evelin_dk13jimsa22]

Hello, please can you tell me the name of the song or the artist? 8:20 Thank you very much

[@katherinebergdahl2669]

wow! great workout. The dance talent and choreography in this was amazing!

[@evelin_dk13jimsa22]

Hello, please can you tell me the name of the song or the artist? 8:20 Thank you very much

[@sikuhamin6346]

I would need to watch/do this like 10 times before I can enjoy it bc learning a new move as it’s happening slows down the actual work out and I’m doing the so much less than what’s happening on screen but I really want to learn all the moves so I can have fun

[@eleanor2522]

just do your best!

[@meghnarajesh484]

Hands down the best workout ever on popsugar. Thoroughly enjoyed it and burnt 200+ calories at the same time. Hoping to see more of your workouts on Popsugar.❤️

[@MonieMick]

One of favorite workouts EVER! Thank you 🙌🏽

[@Luna7-v1p]

I love dance work outs. Thank you for including different sizes

[@honeycoveredroses15]

Helps my sciatica. Thank you. These are now part of my regular morning routine!

[@vw1649]

You came up in me feed and I am soooooo glad you did. I'm all in...😊.

[@Vicbjk]

This was such a fun time. I’m so tired but I feel like it need to do it again

[@nyny9598]

Am I the only person who was STRUGGLING to keep up😂🥲😭? I'm in my early twenties, and I had a hard time keeping up, probably because I'm not coordinated one bit. I almost felt embarrassed because I'm black and can't dance, nor do I have the coordination to keep up or do the moves right. It was the most fun I've had with my no coordination self😛.

[@SKR34224]

Hi there It’s my day 1 and I could only do 6mins 😅 I hope it will get better everyday

[@nyny9598]

@SKharga it was my first time doing this dance workout, too. Hopefully, it gets easier for you. Either way, I'm sure you did great for those 6 minutes lol😉

[@shericairving2940]

So far I’ve been able to do 12 minutes without taking a “water break 😂 “ lol we’ll get there.

[@nyny9598]

@shericairving2940 well good for you sis! 😋

[@sonyablade3660]

I going to try slowing the play back down until I get better. I felt uncoordinated too. But I had a lot of fun.

[@berndevela4193]

Just discovered this recently and I am glad I did! I added this to my home workout routine! Exercising became extra fun, thank you!

[@graciamokemba3821]

I was not on my hundred percent but proud to do until the end. It was fun - really

[@faint_Smile25]

I'm a man and have never twerk dance before and i now ask why didn't I find this video sooner! i looked so funny doing this so i locked my door😂😂 thanks hun 💕

[@toshraccoons]

This work out was a lot of fun, I felt tired but i was comfy 💖

[@RealchyBRAND]

Today was my first time working out to this video and I’ve never did a dance cardio. This was so fun to do for meeee 💛 I’m so used to doing regular cardio workout now I’m going to switch it up and add this video to my workout routine thank you!!! 🌸💅🏽

[@marygrace-i3s]

my great grandma loves this!

[@la_pauchito]

Kaleila and Jordan I love you. You always get me through the toughest times. You make me smile and feel happy again when I need it. Thank you soso much

[@kisia6031]

I looovveee this workout. I normally just do the traditional workouts but I decided to try this out and I had so much fun and still broke a sweat. Love it and will definitely be back for other videos 🥰

[@giseleowens326]

I loveeeee Kaleila so much!!!! She’s amazing!!!!!

[@balogunrofiat9071]

This is my day one and i could oly do 15 minutes though i couldnt really keep up, never been a dancer. Thank you for this

[@kaleidojess]

Ok this seems fun, definitely trying this. Wow, this was good. I don't dance as much as I used to so this should get me back into it. A lot of fun, and I am definitely sweating. 🎉🎉🎉 So I heard that cardio everyday and lifting twice a week is good, a long with proper nutrition is all we need to stay lean. I'm gonna try to do this workout or other similar ones everyday.

[@evelin_dk13jimsa22]

Hello, please can you tell me the name of the song or the artist? 8:20 Thank you very much

[@tiannaacosta4336]

Just here to say ive been on this for 3 weeks with the goal being every other day w/ weight/resistance workouts then my old dance stretches after.. this last week i worked out once & didn't do anything but my cardio with this video.. but after almost 4 days i came back even stronger. Being able to keep up & sweating my butt off. So if you have a bad week where you're just too exhausted.. just don't get discouraged! You can still continue your fitness journey & come back even stronger!! I've lost 5lbs btw since I've started was pushing 200 I'm now 190.. I say 5lbs because I hadn't weighed myself in almost a month since before I started my fitness journey so just going to go with 5lbs could've been more🤷‍♀️ because I've also been on calorie deficit

[@alysonbretthauer945]

This might be my new favorite workout! Your encouragement really pushed me through sections I was struggling with!

[@princessregime]

I’ve been doing regular KZbin workouts and I get so tired and frustrated and they’re 10 minutes. I did this whole thing and I was having too much fun to get too tired. This is going to be a game changer for me ❤

[@MichelleFadgen]

yesss girl. even with me having a knee injury u didn't make it to hard but i still felt like i had a good workout.

[@Xadrezpink]

I confess that I was embarrassed at first since I'm TERRIBLE at dancing but it was fun and I'm sure I'll watch more videos💞✨

[@Menenii]

same girl but we can do it too!💕🙌

[@vira1142]

This is the most fun video workout I’ve ever tried!! Usually I give up on video workouts (dance or not) within 10 minutes because it seems too hard and I can’t keep up but with this one I went through the whole thing!! I just love it and the girlss energies are so cool!!

[@PS_Fit]

We love to hear that! Kaleila is the best at keeping you going when it gets tough!

[@selsa_7538]

I've never had so much fun exercising as with your dance training. It's fun, it's pleasant, it puts me in a good mood and it helps me lose weight. Thank you so much! 😍❤

[@user-ti9tc5pb2n]

THIS IS THE BEST AND FUN WORKOUT I'VE EVER HAD!!!🎉😮❤

[@adelkocsis3647]

Workout of the year!! Many thanks 🔥🔥🔥

[@evelin_dk13jimsa22]

Hello, please can you tell me the name of the song or the artist? 8:20 Thank you very much

[@bony12069]

Estoy demaciado cansada y recien voy 11 minutos, pero no me importa por que me encanta hacer esto, por fin encontre un dance workout a mi estilo ✨

[@DevinieAlves]

Thank you so much for this video!! I was once in shape like it was nothing and I never had to “try”. Now, this was killer and it felt so so good!! Loved it!!

[@mikamika2011]

I came here for a preview to find workouts so I can switch up my routine. Ended up watching the entire video, participating, liking, and subscribing! Not to mention, sweating like hell! I love this! 💪🏽 I had so much fun and the time flew so fast, I am here to stay! Thank you! 💜🙌🏽💜

[@neleja205]

Hola, thank you for this work out. Been having knee problems and this is perfect. Please do more this type of work with afrobeats ❤

[@mutheu_]

I'm a dancer and I've struggled to get my body back in shape and this is an absolute gem for me. Absolutely going to engage with more of your content😍

[@Phil8Kim]

That was awesome! Totally aligned with my self healing atm. Thx

[@prodigyurl]

Definitely my favorite pop sugar workout!!💖

[@MelissaSanchez-f9y]

Trying it for the first time today. So excited

[@Yab-l7f]

Omg, I've been to dance workouts for a while and now this one is so fun and a great exercise for my back.(also learned some twerking tips😊) THANKS

[@Countiss]

Today was my 1st day doing this. Glad I found your channel. I’m so excited yall❤

[@colijiafeliz]

I LOVE ❤️ this workout! I need this playlist‼️

[@B-the-love]

Exactly … I’m trynna find the music .. someone help us out !!

[@cocostorm8553]

About to add this to my work out right now and I'm gonna start tomorrow

[@ellenkayira5376]

Finally I can workout and have fun at the same time😅

[@purple_Kaizen]

This was so fun to do! 30 mins flew past! Thanks Kaleila & team!

[@MimiDidIt]

Omg!!! Today is the first day I was able to finish the full video without stopping! It took me 1 month of trying but I made it 🙌🏾 I’m so proud of me🥹and thank you for creating such a fun routine!

[@PS_Fit]

That's amazing!!

[@phyllisedmondson8517]

SATURDAY MORNING THIS IS IT 😅 I’m going to try after work I’m loving this SO MUCH FUN

[@PS_Fit]

Kinda the best way to start the day, right?!

[@AminataWoods]

Absolutely addicted to your workouts❤

[@marijaosmanovic732]

I just start do this for first time and I love it

[@homey88]

Thank you for your dance. I felt better after completing this.

[@micaeladiaz7723]

I just love so much this workout girls! Thanks Kaleila for those good vibes always, greetings from Argentina 😘✌

[@jayjones2246]

Never had so much fun doing workouts 😂❤ on day 3 of my 75 soft challenge,now time to find another 15 min one 😮

[@jovianeharris2568]

I loved the music in this video and the routines were so cute! Great host and the backup dancers were just an engaged. Getting into working out again so I felt awkward and annoyed that I could not hit the moves the way they do in the video but I have to continue to practice and yes in a fitness journey I am allowed to watch the same video more than once. Wish me luck in sticking to a every day video and coming back this time next year 10 or 20 pounds lighter and more confident in my body.

[@PS_Fit]

You got this!

[@SheWh0Sings]

That was the most fun I've ever had working out omg!! I'm dripping sweat. Thank you ladies

[@k.i.]

day 2 and i was able to keep up with these beautiful ladies till the 14 minutes mark! slowly but i'll catch up for sure thankyou for making this amazing workout sequence

[@yasminebenabderrazik6891]

This is perfection!!!

[@imanimoonchild]

Honestly, this work out is good for the back muscles 😊

[@ericamaejuanico3070]

Looks like I already found my new coach for my workout. Glad I found you! More videos to upload.

[@emmahpeter1350]

She is AMAZING ❤❤❤❤

[@Wifey_Mali]

I've never sweated so much... I had so much fun doing this!!!

[@ladiviv8466]

Feeling myself and this music plus you ladies motivating me to Make sure I’m loving and loving my best life… law school around the corner gotta have the spiritual,mental and physical in tact!

[@tymiller5482]

This was sooooo fun! Best workout I’ve ever had. Y’all kept me motivated and having fun the ENTIRE TIME 😜

[@kristeni8737]

This was my first PS video to try and I loved it! Thank you for having a cooldown and stretch at the end, so very few workout videos have them.

[@sohphocused]

I aint never been more excited to get off work to ru nhime 2 go workout...this looks mad fun..def doing this 2night..if every workout was like this i would be lit right now...bout 2 do this everyday lol