Toning, high impact, intermediate-level, total body, cardio interval workout by Dance Fitness with Jessica

Length: 22 min 48 sec

***Burpee alert***

An interval workout where each move is done for three rounds of 20 seconds each, with a 10 second break in between each round.

There isn’t a designated warm-up, but the moves in the beginning are light, so you could do this workout without one, though I wouldn’t recommend it.

Included Features

Warmup checkmark (limited) Equipment needed Yoga mat (optional)


Space needed

Width of a yoga mat

Beginner Modifications


Apartment friendly?


Advanced Modifications


Shoes needed?



Sweat Level sweat dropx5 Fun Level happy facex1
Burn Level flamex5 Soreness Level ouchx3
Torture Level dying facex4 Ease of Following thumbs upx3

Whoo man, this workout is brutal! It’s a full 22 minutes of almost constant movement, and a good portion of that is straight cardio. You will want to hate this workout for how hard it is. Truly, do you dare?

Thankfully, the intervals are short, so it makes you want to push hard, while at the same time not making you feel too terribly like you want to die. Still, 10 second breaks are not long, so this video is hard. The first time I did it, I had to pause the video to bring my heart rate down. But I’m happy to say, the second time I did it, I pushed through without pausing! Though this is a hard workout, doing it will be very good for you. You’ll love it in the end!

Unfortunately this video isn’t very fun, not only because it’s hard but also because there’s no music and no motivation. There actually isn’t any introduction, either, or explanation of what you’re doing, no description of form or modifications, so if you aren’t comfortable with the moves yet, it’s best to put this one aside for a bit.

Otherwise, if you’re ready to challenge yourself with a very intense workout, dive in!

Did you try this workout? Add your comments below!