30-Minute Halloween HIIT Dance Workout

Whether you believe spooky season starts as soon as Labor Day is done or you prefer to wait longer to start pulling together your DIY Halloween costume, you’re sure to get a kick out of this ghoulishly fun workout. In this video, instructor Kaleila Jordan brings the fire with a no-equipment-required workout that’s both a dance class and a high-intensity interval training session. And to add a little (trick or) treat? It can be finished in just 30 minutes.

The main theme of the class is to have fun, and the workout includes tons of Halloween references throughout. The warm-up includes some gradual twists from side to side, along with alternating reaches. From there, you’ll start to turn up the volume. You’ll step in place, switching up the rhythm to keep things interesting. You’ll bounce to the beat, then drop into some “ghostly” squats. Jordan even has the class imitate a creepy windstorm, which turns out to be a surprisingly effective whole-body move.

Jordan is helped by two assistants, Alexa Giacinto and Paris Nicole, who demonstrates modified versions of the exercises. All three bring the high-energy motivation you need to power through high knees, kicks, and more. Don’t be afraid to pause for a water break.

To cool down, the class takes things through light-intensity lunges, side bend stretches in either direction, folds, and full-body rolls. The last move? A big — no, huge — bow, because you’ll have to congratulate yourself for all the hard work you’ve put in.

Be sure to check out the PS Fit YouTube channel for more dance workouts (and subscribe so you don’t miss new episodes). No tricks, just treats, as all the episodes are free for your viewing. Happy Halloween!

Name: Kaleila Jordan
Bra: TnAction
Top: South Beach
Shorts: Jolyn
Shoes: Nike

Name: Paris Nicole
Bra: L Space
Shorts: Old Navy
Pants: Alo Yoga
Shoes: Nike

Name: Alexa Giacinto
Bra: Savage X Fenty
Pants: Missguided
Shoes: APL

Jade Esmeralda, 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.