30-Minute Hip-Hop Tabata to Torch Calories

Warmup (starts at 0:16)

1. Head Turns
2. Shoulder Rolls
3. Side Lunge
4. Shallow Squat
5. Squat + Leg Lift
6. Hip Swing
7. Hip Roll + Arm Circles (Backward)
8. Arm Circles (Forward) + Body Roll
9. Shoulder Rocks (Side to Side)
10. Butt Kicks

Tabata Workout (starts at 4:32)

1. Jump with Twerk Legs
2. Water Break (30 seconds)
3. Cross Punch with Arm Circle and Thigh Slap (can be done with or without jumping)
4. Water Break (40 seconds)
5. Knee Lifts and 2 Chest Pumps
6. Water Break (40 seconds)
7. Leg Lift with Jump Squat and Clap
8. Water Break (30 seconds)
9. Squat with Knee Turn
10. Water Break (30 seconds)
11. Side Jack
12. Water Break (30 seconds)
13. Pull and Pump Abs
14. Water Break (30 seconds)

Cooldown (starting 27:08)

1. Deep Inhales and Exhales
2. Light Body Roll
3. Alternating Shoulder Rolls
4. Arm Side Reach
5. Side Stretch
6. Quad Stretch
7. Hamstring Stretch
8. Final Deep Inhale and Exhale