30-Minute Hard CORE Hip-Hop HIIT Workout

Hey , beautiful people .

It's and today I have a hardcore hip hop groups hit workout that's gonna torch major calories .

This episode of Dance Fit Sugar is paid for by core hydration .

This workout has a lot of cardio intensive bursts but know that I have you covered with core hydration water , right ?

So you can replenish and be ready to take on your next series of moves .

I have Sina over here to my left doing modifications and me over here to my right doing the advanced version with me .

Let's get dancing .

We start with tiny torso twist side to side , just loosening up the core here .

We're gonna add it .

Reach in 321 , scoop it up , reach , reach nice work .

Next , we're gonna isolate the ribs , hands on the hips in 321 .

It goes side , front side and then back .

Keep breathing here , reverse directions , side , front side back , try to just move the ribs here , rolling it out in 321 .

Here we go to the left .

There we go .

Now checks comes out to the right 321 other way , four more and then we roll down and touch our toes .

321 , roll all the way down , bring it up , reach the sky nice and tall .

Rolling through the center of the body .

Two more .

Last one feet wide .

Let's rock the hips left to right today .

I want you to stay true to your core .

The core is the center of everything we are and everything .

We do .

Two hip bumps to the back , double time , it's back back .

The core is the energy that exists between people and the energy that exists within each of us .

There we go .

Step it out , rolling her shoulders back .

Nice work .

Four more like that break here .

All right guys .

Shake it out .

It's time to dance .

Let's do it .

You guys ready ?

5678 , we stop and just touch .

We're gonna take our arms out .

You guys ready for that one .

Make it a little bit bigger .

567 A tap out .

It's nice work .

Tap it front 6:07 a.m. Pull it back .

There we go back to our step .

Touch with shoulder rolls .

Here we go .

Left and Ray .

Nice work there .

Getting nice and loose .

Stop in the center and just roll the shoulders back .

Small , a little bigger .

Last one .

Super big and shake it out .

We're getting into our first interval of work .

So hands behind the back , we're gonna step , touch side to side for 45 seconds and 15 2nd rests .

Here we go .

We're into our first bit of work .

Try to drop the chest as low as you can as you step it out in this first dance move .

Keep breathing through the whole entire exercise for the last 15 seconds .

We're gonna pump it a little higher and throw our hands up .

Are you ready ?

Let's do it .

Here we go .

Throw it up .

You got a TCN .

I see you over there .

Last seven seconds .

Stay strong .

32 and 1 15 seconds of rest .

Our first rest , we're going into oblique crunches to the side , fingertips behind the head .

You bring the same knee to the same elbow .

We got five more seconds of rest .

You ready ?

Yeah .

321 .

Let's get into it .

Now .

Don't worry about the music here .

Just find a tempo that works for you and keep pushing yourself through the entire 45 seconds .

I'm already feeling my core .

How about you guys ?

Oh Yeah , I love it .

Now for the last 15 seconds here , we're gonna add a little hop if we can take it a little faster .

Here we go .

Keep crunching to the side .

Seven more seconds here .

Last one .

Let it go shake it out .

Awesome job .

You killed it .

You crushed it .

All right guys .

We're at our first core hydration water break .

So go ahead and celebrate by getting a little sip of water .

So during this entire workout , I want you to listen to your core .

So whether that's adding your own flair to a dance move or taking a break when you need it .

Know that you know what you need most .

Let's go ahead and grab our mats .

All right guys .

Now we have our mats .

Let's get back to work .

So we're starting with a ball change to the size .

Double .

Push .

Yeah , and push , push and push .

Push for the modification .

You just step and push it out .

There we go .

You got it .

Keep breathing as you can track your core .

You got 25 seconds left .

Keep pushing .

0 15 seconds .

We're almost there .

Last 32 and one .

Shake it out .

We're dropping down to the floor for our next block of work into a forearm plank for the modification .

You'll just go into a table top position .

We're stepping the feet out twice and we have two hip dips .

Here we go .

32 and one .

It's out out in , in dip and dip .

That's it .

Keep that core engaged .

Keep those twists nice and tight .

Try to keep that neck in alignment .

Take a point on the ground to stare at .

You're more than halfway there .

Black line .

Hi , dips .

Awesome work .

Let it go .

Come back up to your feet .

Back up to a standing position .

We got a new dance move .

So we're gonna start bouncing those shoulders side to side .

We're gonna go into a Sumo squat and then into a dead lift , knees over the toes .

321 .

Here it goes down , up and forward hinge at the hips .

Bring it up .

That's it .

Keep engaging your core here as you go down and up and forward and up .

Are those abs burning yet ?

Oh , yeah .

Good .

The glues are a part of our core too .

So we're keeping them just as tight for that modification .

You guys are just shortening the range of motion .

You're doing great .

Last five seconds down one more time and let it go .

Take a break .

Shake it out .

All right guys , we're back on the floor one more core move for this round .

We reach up twice and then we lay on our back twice and cross our arms across our chest .

Here we go .

321 .

Reach up , up , back back .

Good .

Don't worry about the music here .

Just find an adequate pace for you and keep going .

How are you feeling Tianna Pour is on fire ?

Oh , yeah , I love that .

Only 15 seconds to go .

And then this round is over and we begin our next interval .

432 and one nights work .

Hop up to your feet .

We're back in with a dance move .

So we have three knee drivers .

We step cross and tap it out .

Are we ready ?

Let's do it .

Here we go .

32 and one .

So up , up , up , step , cross , up , up , up , step , cross .

Good .

How you doing ?

M doing ?

Great , good .

You wanna take it a little higher for me .

Let's do it with that .

Yeah .

There we go .

Last 15 seconds going strong one more and shake it out .

Nice work guys .

All right .

We got another ab move .

We're gonna crunch and pull our arms into the body .

Face the front , five seconds to rest .

And we're in here we go .

Pull it down in , there we go .

Jump right next into that block of work .

You guys are crushing it .

Take it at your own pace .

Use what you have , do what you can .

You got this only 15 seconds left .

Keep crunching it out .

That's it .

Almost there .

Remember to keep breathing .

Last 32 and one .

There we go .

Shake it out .

All right .

Next up , we got a grape vine .

We'll just start with the feet but then we're gonna add the arm scoop it out and throw it away .

Yeah , you guys ready .

Here we go .

567 , a grape vine to the left touch .

Now , if you want to stay here , you can either leave your arms free or keep them on your hips or you can scoop them out with me and I in 321 .

Here we go down .

So there we go .

Hey , you guys , what's going on ?

It's your boy , Mike Peel here with a new video for hip hop fit .

I got my girl Mariano over here .

I got my girl da over here .

Have a good time .

No judgment .

All right , let's get it .

Mike Hip hop fit .

Come on baby and bring this up .

Yeah .

Yeah .

We're hitting the right side .

Keep that cord tight knees over those tops .

Let it burn .

Last four , the last three , two and one .

Nice work .

That was awesome .

All right guys , we only have two more moves .

Next one's a dance move .

So we open up that chest , we body roll it down and then body roll to the front .

You guys ready .

Let's hit it .

Chest , chest roll and roll .

That's it .

Keep that slight bend in your knees as you take it from side to side .

Only 25 more seconds here .

I know you got it in .

You almost there .

We're gonna finish strong with one more core move .

Are you guys ready ?

I know you are .

Give me one more nice and strong roll and roll .

Let it go shake it out .

All right guys get into that plank but this time into a high plank nice and tall , we jump in for a bear .

Call position and then we lift one leg .

Let's get into that bear call position .

Step those feet back into plank .

Here it goes in out lift , alternate the leg with the leg lift .

Here , out lift .

Nice work in out lift for that modification .

You're just in the table top position , walking out to Plank and then back into table top .

That's it .

Went .

Yeah , James .

All right shoulders up .

Going to the back with you guys .

Here we go .

Nice .

Take them up .

You guys .

It's nice .

Come on here it goes to the right shit out again .

Come on nice .

You guys breathe switch .

Now I think heights and she said , oh ladies , y'all doing OK back there .

Yeah .

You notice how weak I was .

Right .

Right .

No .

Take it over .

Right .

Yeah .

Now turn to the side and side and turn .

Yeah .

Get that nice sweat .

You got a nice stretch .

So come on up , let's go this side .

Come on y'all walk it out .

All right .

You guys at home and come up .

All right .

So I'm sweating already .

215.66 --> 342.519

Right left real easy , Michael Jackson kind of thing .

Right .

Ma 67 left side side some boys to the side .

No make sure those .

Yeah here we go .

Speed it up bye .

527.09 --> 667.96

713.099 --> 791.33

Boy rain right ?

Roll it down , shake it out .

All right guys .

Now we got a box step .

It's our last step , we're gonna take it home and shimmy the shoulders with it .

So it's step , cross , step back and then two toe taps or you can just stay here with the toe taps .

You guys ready ?

5678 .

Tap it out .

That's it .

Two taps .

Let those shoulders loose .

That's it halfway .

Give me two more .

Last one and just stay here with me .

857.84 --> 957.359

God you one in good bye .

Yeah .

Ok tax make sure .

Yeah one and 23 and 45 four one four 12 .

So at the core of who we all are , each one of us is so unique and special .

We all have a passion and a fire inside of us .

But it's up to us to let it pour out into the world .

Reverse that reach good 432 straighten both legs .

Then the opposite knee , go into a warrior lunge on the other side .

Plant that elbow down and reach up and over .

Try to press those shoulders down .

Take some nice deep breaths here and reverse that warrior beautiful work .

You guys are doing great .

1132.829 --> 1305.489

1442.199 --> 1565.619

Yeah gma yeah put your yeah let's come on get out .