This fun workout combines high intensity interval training (HIIT) with energizing movements inspired by Caribbean dance. Led by Selena Watkinsfounder of Socanomicsand assisted by Tiff Marie on the left and Alexa Giacinto on the right, you will move and have a lot of fun during this 30-minute session.

The class begins with a total body warmincluding movements such as shoulder rotations, hip circles, side lunges and side bend stretches. Next, the workout focuses on the lower body, including the hip and core muscles, as well as target the glutesquadriceps and hamstrings.

This HIIT dance session also provides cardiovascular benefits, helping to improve endurance. This means that you will work on building your endurance over time so that you can continue dancing for longer, without feeling out of breath. In this dance class, you’ll challenge your lower body with footwork, hip rotations and rolls, as well as jumps and core exercises like squats And slots. To close out the course, the last two minutes focus on a slow, gentle cooldown. If you’re looking for other ways to prioritize post-workout recovery, we recommend this 15 Minute Foam Rolling Video tutorial.

Overall, this group fitness class is designed to be accessible to all levels, as Watkins guides the class step-by-step through each movement, making it easy to follow, even for those who have never danced before. This workout is not only fun, but also offers a great way to feel confident and regain your energy, while dancing and learning something new.

For more dance workout videos like this, read our roundup of the best 30 minute dance sessions on YouTube to make you sweat and feel confident. And for new workout videos every week, be sure to subscribe to PS Fit YouTube channel.

Name: Selena Watkins

Bra: Alo Yoga

Shorts: TnAction

Shoes: On

Name: Alexa Giacinto

Bra: Carbon38

Shorts: Alo Yoga

Shoes: PLA

Name: Tiffany Marie

Bra: LSKD

Shorts: PE Nation

Shoes: On

Jade Esmeralda (she/her), MS, CSCS, is a health and fitness writer and 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 earned a Master of Science degree in exercise science and strength and conditioning from George Washington University.