This fun workout combines high intensity interval training (HIIT) with energizing movements inspired by Caribbean dance. Led by Selena Watkins, founder of Socanomics, and assisted by Tiff Marie on the left, and Alexa Giacinto on the right, you’ll get moving and have tons of fun in this 30-minute session.
The class starts with a total-body warmup, including movements like shoulder roll rotations, hip circles, lateral lunges, and side bend stretches. Then, the workout focuses on the lower body, including muscles within the hips and core, along with targeting the glutes, quadriceps, and hamstrings.
This dance HIIT session also provides cardiovascular benefits, helping to improve endurance. This means you’ll be working on building up your stamina over time so you can keep dancing longer — without feeling so out of breath. In this dance workout class, you’ll challenge your lower body with footwork patterns, hip rotations and rolls, along with hops and foundational exercises like squats and lunges. To close out the class, the last two minutes focus on a slow and gentle cooldown. If you’re looking for more ways to prioritize recovery post-workout, we recommend this 15-minute foam rolling video tutorial.
Overall, this group fitness class is designed to be accessible for all levels, as Watkins guides the class through each movement step-by-step, making it easy to follow along, even for those who have never danced before. This workout is not only fun but offers a great way to feel confident and get energized — all while dancing and learning something new.
For more dance workout videos like this one, read through our roundup of the best 30-minute dance workouts on YouTube to make you sweat and feel confident. And for new workout videos each week, be sure to subscribe to the PS Fit YouTube channel.
Name: Selena Watkins
Bra: Alo Yoga
Shorts: TnAction
Shoes: On
Name: Alexa Giacinto
Bra: Carbon38
Shorts: Alo Yoga
Shoes: APL
Name: Tiffany Marie
Bra: LSKD
Shorts: P.E Nation
Shoes: On
Jade Esmeralda (she/her), MS, CSCS, is a health and fitness staff writer and a strength and conditioning specialist. A lifelong martial artist and dancer, Jade has a strong passion for strength and conditioning, sports science, and human performance. She graduated with a Master of Science degree in exercise science and strength and conditioning from George Washington University.
