Health and Wellness Body Peloton's Callie Gullickson's Favorite Dance Moves for an Effective Cardio HIIT Workout Who said cardio couldn't be fun? By Tessa Petak Tessa Petak Instagram Tessa Petak is a Brooklyn-based writer who helps to cultivate InStyle's illustrious news coverage across a wide range of topics including celebrity, fashion, and entertainment. She also produces and composes celebrity profiles and features for the site and InStyle's digital issues. InStyle's editorial guidelines Published on October 26, 2021 @ 09:00AM Pin Share Tweet Email Photo: Courtesy Let's face it: The words cardio or HIIT can be a little intimidating, especially for those of us that don't love burpees or running on a treadmill. But luckily, there are plenty of effective routines out there that check the 'HIIT workout' box — and are actually enojable even for non cardio lovers. Which is why fitness giant Peloton has added some unconventional options to their ever-expanding, on-demand library of classes on their app (try with a 30-day free trial and $12.99 per month) that go beyond traditional cardio. Last year, they introduced Dance Cardio, which combines dance choreography, strength moves, and cardio for a killer, full-body workout. And earlier this month, the fitness conglomerate launched season two of their Dance Cardio series with music from a special guest: Usher, who even makes a cameo in one of the classes. So in an effort to liven up our workouts and get our groove on, we tapped Peloton instructor and Dance Cardio teacher Callie Gullicksonfor the best choreography that will deliver a fun but intensive Cardio workout. "Dance Cardio is a full body workout challenging not only your stamina but your muscular endurance," Gullickson tells us. "When taking these classes you are guaranteed a good sweat, plenty of endorphins, and a fun time. No dance experience is required!" How it works: Gullickson says these five moves are foundational to any Dance Cardio class and are "designed to produce a heart pumping, sweat drenching, and most importantly FUN way of getting in a workout." Repeat each move for a minute (your intervals: the second "I" in HIIT) before moving onto the next, and continue repeating the sequence for the desired duration. Pair it with a nice warmup and cool down for a super fun and well-rounded HIIT cardio workout. You will need: "No equipment is required — just an open mind, a positive outlook, and all the energy," says Gullickson. Peloton's Jess Sims Shares Her 5 Favorite Pre- and Post-Ride Stretches 1. Body Roll Courtesy A. Start with feet hip distance apart and a bend in your knees.B. Begin popping your chest forward, followed by your stomach then lastly your hips.C. Repeat while your elbows bend and hands draw down your midline. Continue for one minute. Peloton Instructor Hannah Corbin's 6-Move Barre Workout to Target Your Butt and Thighs 2. Step Out and In Courtesy A. Starting with feet together, step one foot laterally to hip distance apart and then return back to starting position.B. While alternating sides, add rib isolations for additional core work and a bounce for a cardio aspect. Continue for one minute. 3. Grape Vine Courtesy A. Start with your feet together before crossing one foot behind the other. Then step the front foot out to the side before bringing the back foot to the cross in front.B. Continue to move side to side adding your own flare with the arms and staying low in your legs. Continue for one minute. Peloton's Chelsea Roberts Shares Her Five Favorite Stretching Yoga Poses 4. Shoulder Isolations Courtesy A. Start with feet nice and wide in a deep squat.B. Bring one shoulder to your ear and then switch sides.C. Continue to do so staying deep in your squat and adding the torso to find your groove. Continue for one minute. 5. Standing Crunch and Punch Courtesy A. While standing in place, start by bringing one knee in your chest and finding a bend in your standing knee.B. As your knee drives up, both hands drive down by your sides as if you're attempting to punch the ground.C. Continue to alternate and really feel the contraction in your core. To elevate the heart rate try adding some speed. Continue for one minute. HomeBODIES is our recurring column bringing you beginner-friendly workouts you can do from the comfort of home.