This 60-Minute Twerk Cardio Workout Will Seriously Challenge Your Lower Body

Instructor Kaleila Jordan creates a fun, energetic atmosphere with a challenging lower-body workout. This class is a great choice if you’re looking to engage your core, hips, and glutes. You’ll move, twerk, dance, and challenge your body with side-to-side steps, leg lifts, body waves, and high knees across the body. The focused movements help strengthen these areas, providing a challenge for both your muscles and your heart. Plus, the upbeat rhythm and empowering dance moves will leave you feeling more confident and connected with your body. This class is beginner-friendly, guiding you step by step through each move, so you can feel comfortable no matter your dance experience.

About 27 minutes into the session, the video transitions to another dance cardio workout class. If you’re short on time but still want a quick boost, the next 10-minute dance workout is an excellent option. In just 10 minutes, you’ll target your core, legs, and glutes, and improve rhythm and coordination. The best part? It’s designed to boost your confidence, lift your mood, and make you feel empowered — all while giving your body a fun and sweaty workout. To increase the intensity, add in one of our PS Hip Bands for a challenge, available at Walmart. You’ll put in work with a series of squats, leg lifts out to the side, and kick backs. With no previous experience required, this class is beginner-friendly and perfect for anyone looking to fit in a quick fitness session that still delivers results.

At the 36-minute mark, or with approximately 25 minutes left, the video transitions for the last time. For a more high-energy option, the last portion of this fusion workout video combines dance with cardio for an effective total-body workout. It targets your cardiovascular fitness, meaning you can keep dancing longer before feeling fatigued — and boosts endurance while leaving you feeling energized and confident. The fun dance moves are easy to follow, making it accessible for beginners and anyone looking for a workout that feels more like a dance party than a boring routine. You’ll work your whole body, challenge your core, and leave the session feeling stronger and more confident.

No matter which part of the video class you choose, each one offers a great way to get fit, have fun, and feel empowered — because fitness isn’t just about working out, it’s about owning your body and building confidence along the way.

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.