If you’re struggling to squeeze in your HIIT workout, this dance cardio class is for you. Host and choreographer Kaleila Jordan is here to guide you through a dance workout that will get your heart pumping and your booty bumping! You’ll start with a warmup where you’ll rock your hips, body roll, and squat. Then, you’ll jump right into the workout. Jordan breaks down the dance moves but sneaks in some HIIT cardio moves like jumping jacks and knee drives. And who doesn’t love a workout that doesn’t feel like a workout?

Yes, there are plenty of high-impact exercises, but if jumping isn’t for you, you can follow class member Elle Baez. During this session, Jordan will bring you a new routine with each song. Expect a blend of twerks with high knees and squat jumps with booty slaps. You’ll move laterally and across all planes of motion as Jordan leaves no body part unworked. Trust us: Your booty and thighs will be sore tomorrow.

Jordan will encourage you to bring your own flair to the dances, with class member Mina Huynh going all out. So if you find yourself getting tired, you can follow her for extra encouragement.

For more dance workout videos like this one, we put together a roundup of the best 30-minute dance workouts on YouTube to make you sweat. And for new workout videos each week, be sure to subscribe to the PS Fit YouTube channel.

Kaleila Jordan

Outfit: Alo Yoga bra, Santiny skort, On Cloudpulse shoes

Mina Huynh

Outfit: FP Movement pants, tank top, APL shoes

Ellie Baez

Outfit: leggings, tank tops, APL shoes

Genevieve Farrell Roston (she/her) is an award-winning filmmaker and the director of video at PS. She oversees the Webby-nominated PS Fit video series, which makes fitness fun and accessible. She has more than 10 years of experience in the entertainment industry. A certified personal trainer, she loves running, Pilates, and rest days. As a mom of two, she is an avid reviewer of children’s gear and products.