A 20-Minute Treadmill Interval Workout


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Here’s what to expect with this 20 minute treadmill workout: “Work your way up and over the hill with two-minute increments. You’ll vary your speed. As Jodi suggested, stick to interval training 1-3x/week, or 50% of your overall cardio training. To help you get started, we have put together a 20 minute calorie blasting interval workout for the treadmill! Once you have completed the workout, head over to our Facebook or Twitter page and tell us how you did!

If you only have a short window to spare for a workout, try this challenging 20-minute treadmill routine. Beyond switching up the speed every two minutes, you’ll also be changing the incline. The 20 minute treadmill HIIT workout is perfect for the busy working person.

HIIT workouts are great for more than just losing weight. They increase the number of calories you burn for up to 72 hours after each workout. They also activate your type 2 fast twitch muscles, which you use when jumping or sprinting. The next time you head to the gym, hit up the ’mill and try Mile High Run Club founder Debora Warner’s 20-minute fat-burning interval workout. (We suggest pairing it with the strength training workout for runners she designed exclusively for SELF.). 20-minute treadmill interval workout While you can easily do this routine in the afternoon or evening, I tend to think it’s the perfect workout for first thing in the morning.

And because it’s only 20 minutes, no need to eat beforehand. Fasted (as in, not having a pre-workout meal. 30 rows · May 10, 2017 · 20-Minute Treadmill Interval Workout You’ll Feel Like a Total Badass After.

If you have longer than 20 minutes to work out on the treadmill, I highly recommend you do, on at least some of your days that you do cardio, 15-20 minutes of steady state cardio right after your sprints, because of this illustration right here: This illustration comes from Rusty Moore’s Visual Impact Cardio Course. This 20-minute treadmill interval workout from Mile High Run Club uses two types of high-intensity interval training to help you burn calories and build stamina in less time. Get the full HIIT. 20-Minute HIIT Treadmill Workout Start with a 5-minute jog at a reasonably steady pace to warm-up and get your muscles ready to go. At the 5-minute mark, choose your “high-intensity speed” (aim for 10.0) and sprint at that speed for a minute.

Select your rest speed and walk at rest speed for 30 seconds.

List of related literature:

Rather than walking briskly for an hour or running on the treadmill at a steady pace for 30 minutes, you alternate between periods of maximum-intensity and low-intensity exercise for a total of just 20 minutes or so.

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Tabata Sets Perform a 10-to-15-minute warm-up, then complete 8 rounds of 20 seconds of a single exercise (burpees, jumping jacks, mountain climbers, kettlebell swings, squats, treadmill running, cycling, rowing machine—you choose) with 10 seconds of rest between rounds.

“Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging” by Ben Greenfield
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If you want to use the treadmill, most of them have an interval setting.

“Mini Habits for Weight Loss: Stop Dieting. Form New Habits. Change Your Lifestyle Without Suffering.” by Stephen Guise
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An example of interval training includes doing a five-minute warm up, with a ten-minute interval to bring your heart up for thirty seconds, then down to target heart rate for ninety seconds, and finishing with a five-minute cool down.

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For example, instead of setting the treadmill at one speed for 45 minutes, run on that treadmill at an all-out pace for 8 seconds, then jog or walk at an easy pace for 12 seconds, and repeat the cycle for 20 minutes.

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Basically, if you’re doing HIIT in the traditional way, you want to warm up for about 4 minutes, then go hard at your fastest pace through your favorite cardio (a 30-second row, stationary bike, elliptical, treadmill, or stair-stepper “sprint”).

“The Digest Diet: The Best Foods for Fast, Lasting Weight Loss” by Liz Vaccariello
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Each circuit training participant moves from one station to the next with little (15–30 seconds) or no rest, performing a 15to 45-second workout of 8–20 repetitions at each station (using a resistance of about 40–60 percent of one repetition maximum [1 RM]).

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Again, research shows that this can be broken up into 10­minute blocks and be just as effective—twice a day for high­intensity cardio, such as running, or three times a day for moderate­intensity cardio, such as walking (Garber et al., 2011).

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Instead of getting on the treadmill for sixty minutes at a moderate pace, take a chance and play around with the speed and the incline—optimize your workout and make it just thirty minutes at a much more intense pace.

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• Alternate between the faster and slower settings on the treadmill for as many 1-minute intervals as your body feels comfortable doing.

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Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • omg I LOVE this! i was so bored of my usual workout routine and this really allowed me to switch it up AND have fun! thank you so much

  • Hey wonderful video!! I have recently lost 22 kilograms over the past 3 months and have been slowly getting used to an exercise bike it has helped heaps!! this workout with you was incredible!! thank you! I am still wanting to burn fat and lose more weight but with my schedule i don’t have time for the gym and i usually a only able to squeeze in 30-45 minutes of exercise a day, i feel so guilty but this video helped so much! how many days would you suggest or recommend for somebody who is trying to either lose or maintain weight? hope this question makes sense? Cheers in advance and thank you for the great content!!

  • Did this workout for the first time in the gym today & it was tough!!! I had to take breaks for the last few sets but I made it through! Will be doing this for the rest of this week. Thank you for posting ��

  • Time of Songs and Dances

    (Boyfriend by Mabel) 0:21 4:03

    (Waka Wakw for Africa by Shakira) 4:05 7:21

    (Move Your Body by Sia) 7:25 10:54

    (Stupid Love by Lady Gaga) 10:55 14:06

    (Ritual by Tiesto) 14:13 17:19

    (Forever by Chris Brown) 17:20 21:52

  • This is awesome! I had to take a break after the third song because the burpees killed me but I pushed through it after and I felt so good! Though my legs are killing me. ��. I don’t know how much calories I burned but I’m sweating so much. I hope that I can manage to finish it next time without taking a long break and do this 4 times a week. This was so fun to do and the songs are awesome.Thank you so much for this! ❤️❤️❤️

  • Thanks Dr Kevin! I was told by my doctor I was a borderline diabetic so I got a treadmill was started in august 251 pds today 243 pds.
    Thx Dr. Kevin you Rock!����

  • I can’t understand anything you are saying. It’s a good workout, but really should be for more advanced people… especially if you are just starting out. Thank you.

  • ✅ Don’t forget to hit the LIKE button and SUBSCRIBE ��

    �� Download the FREE eBook: Top 7 HIIT Workout Secrets For Weight Loss �� ► https://www.abundantyou.com/7-hiit-secrets-ebook/

  • I’m always picky with my workouts because I want the end result of me SWEAAAAATING right after AND THIS DID THE JOB HOLY CRAP! This is NOW part of my routine. I’ve never used my treadmill at home, I’ve always just done weights, glad I found this video and thank u for making it lmaoo

  • This workout is SO AMAZING!!! 25 minutes and I AM DONE! Its DEFINITELY NOT easy, BUT it is SO worth it! I do it twice a week and add the HIIT bike workout once a week for 3 HIIT workouts total. I am SO GLAD I discovered this workout.

  • Hi. This is a brilliant workout. Started with 20 min one at 14 mph (top speed of treadmill).. But treadmill does not incline its just constant 2 degrees. Moved on to this one can’t do them all at 14 mph yet. But when I can will move to the 30 min one. Mixing it up with bit of sedate boxercise in the 90 seconds. Thanks for this. It’s a great addition to my lockdown walks and a change from boring 5k on treadmill. A.

  • Great videos! I have been running on a treadmill for over 10 years and I was looking for something to “spice up” my workouts. This definitely did it! I incorporate your 25 minute workout into my full run. Absolutely love it…….Thanks for the great video!

  • Tank you for such a great hiit wrkout.i do this 2 to 3 times a week and certainly makes me sweat even more than a 30 min spin work out. Maybe soon I will try out your 30 mins!!!

  • Hi Jamie! I absolutely love this workout, did it twice already. I had to modify the burpees since I am not fit enough to do them yet, but I will get there. Your workouts taught me that. ☺️ I also love the shirts you and the girls are wearing do you sell them? I couldn‘t find them on your website. Kindest regards from Germany ��

  • Should I go at that speed as a beginner. I’ve done 7 mph and felt like I was gonna die lol. I’m sure ppl will make fun of me for that but I’m a smoker and I’m working on quitting. So as a beginner at that speed?

  • This workout has changed my life ������. I do this 5 times a week in the mornings, along with intermittent fasting I have lost over 22 pounds since March!

  • Hey doc, I just discovered Hiit recently and had been going at it with my own ways. I had been doing 6kmph walking pace for two mins then 30-45 secs of 2kmph sprints until it’s 15 minutes then i take a 5 minute break doing nothing and repeat the same thing again for another 15 minutes. After watching your videos I’m just wondering if not having rests and walking on 6kmph is maybe too much and not much of a rest.

  • Brilliant video! I used to a lot of HIIT on the watt bike for 20 minutes 2x a week (30 seconds high intensity and 90 second pedalling at a fast but still slower than the intense part) I do it on and off now just because I get pain and inflammation in my hip so I’m trying to be careful until I can get to the bottom of the problem! When I first started HIIT I would feel done after the first 2 intervals (‘: but even now I haven’t done it for a long time I can still feel how much my cardiovascular fitness increased from it. But I would take longer break periods or miss out a few of the intervals, it will soon get to the point where you don’t really have to anyway:). Unfortunately, I can’t go on the treadmill either because of my ankles, but I do swimming once a week, yoga 1-2 times a week and pilates once a week and three full body workout in the gym! so I’m just going to lower my calories a bit for the moment and see how that goes! �� you did so well! xx

  • Best spin work out ever. I can deal the difference. I will be following you now. Normally I am complaining about the music, but with hit workout you don’t even think about it.��������������

  • I have no praises for ur workout…. Please please do more videos…. So lovely… I’m midway of the workout tot il appreciate u…. Please please post new video in studio set up soon

  • I’m 48 years young, on a beta blocker for pvc’s been doing this for 6 weeks now and love it. Can’t get my heart rate above 140 but I feel it’s better than nothing.

  • been doing this workout and the 30 minute hiit workout for about 2 months now and have seen dramatic results! i am a track and cross country runner and i will run my 5k everyday then do the 25 min workout afterwards!! this absolutely works! i am 13 years old and was about 118 when i started the workout and now i am about to 112! thank you for the great workout doc!

  • Better to do this in the AM before eating? And what foods should I be eating, protein and carbs? I don’t have much fat on my body apart from my gut. And desperately need to shift it also the warm up before needs to be done after the workout right? And would it be advised to maybe lift weights to retain muscle on the off days where I’m not doing this? I have had a treadmill for years but it has never worked finally got it working so if you could reply a lot of questions but all worth knowing:) ty

  • The thing that killed me was the arches of my feet and my ankles so I really wanted to get the full potential of the full body cardio but the pain in my feet from jumping so much didn’t make it that enjoyable.

  • Is there a reason why you don’t “coast” at a much lower pace through the rest periods instead of stopping completely? Also 220-age is max heart rate… I have never heard of maxing out HR in HIIT, but rather a % of max HR. I suspect that you are not even close to 220-age for your workout here (as you suggest)

  • ✅ Don’t forget to hit the LIKE button and SUBSCRIBE ��
    �� Download the FREE eBook: Top 7 HIIT Workout Secrets For Weight Loss �� ► https://www.abundantyou.com/7-hiit-secrets-ebook/

  • Great workout! Do you take BCAA’s to spare muscle while doing faster cardio? You said 3x/week for HIIT. CrossFit uses a lot of HIIT. If you are more advanced/seasoned can you do HIIT more than 3x/week? Thanks for your help and inspiration.

  • I’m in Melbourne Australia stage 4 lockdown, it’s been hell not able to go out for 6 weeks, and could be longer. My background is ballet and contemporary and at 50 I’m still quite fit but this workout is perfect as I love jumps, not too much jumping down onto the floor and the ease of flow movements is rhythmically catchy and well thought out for non dancers too. This has been added to my favourite workouts, thank you for keeping me sane!!

  • I will love to lose some pounds, I bet this video will come in handy for me. Thank you for sharing dear, just joined your channel, let’s keep in touch.

  • Wow you are looking really good!! Such a cool workout idea!!

    Just liked it and pressed your red button, would love to have you back on mine ❤️

  • Thanks Dr. Kevin. I’m 47 yrs old and a former ice hockey player who was once in pretty damn good shape back in the day. I stopped playing at 36 due to back and neck issues. Lot’s of really bad days the last 10 years, especially never being able to get cardio in. While I still use light weights for lifting, it just never gets the weight off like my cardio playing days. I’ve had this exercise bike, not built, but sitting in my apt for 4 yrs. Long story. I finally had it put together and gave it a try. After about a week, and finding your video to figure out how to use the damn thing strategically, I’m well on my way to making those cardio gains I made playing ice hockey yet not putting my back/neck in pain. Feeling that burn in the legs, the 30 second max effort, then bringing it down slowly really is like going out onto the ice for a hard 60 second shift then coming back to the bench. Damn, feels great to feel alive again!

  • hey did the 25 min workout today and l loved it. Also i wanted to ask, I,m trying to reduce weight so what kind of dietry restrictions im supposed
    to be following along with my HIIT workout??

  • Thanks for the workout. I’m 5’11, 190lbs pretty muscular, but I still need to lose some fat around the waist. Can this workout do that without causing me to lose too much muscle?

  • You have earned a new subscriber you definitely know what your talking about. I’m going back to the gym tomorrow and doing this. Love Love this!!

  • I did this yesterday and I havent gotten that much of a sweat in MONTHS. i am going to incorporate it about 2-3 times a week now. THANK YOU.

  • Yo! If I’m trying to lose chest fat and love handles, do I have to count calories? I’m trying to not count calories but if I have to I will, and if I don’t have to what type of foods should I eat? I’m not super fat but I’m not super skinny. I’m trying to lean out a bit.

  • BEST WORK OUT ON YOU TUBE. Quite new to spinning, watched plenty of work out classes on you tube, some are just ridiculous. This workout however is without a doubt the best one I found, really clear, well explained and informative. Brilliant work out that’s easy to follow and you can push yourself to your individual limits. Loving this three times a week and seeing results after just one week. Nice work ��

  • This video is the only way I can get through my workout. Now I kind of wish I spent a little more money on my bike. The level 7 on my knob is pretty easy for me, but level 8 is a little too hard for hiit. 1-7 was a gradual increase, then 8, the resistance increase feels like it should be a level 10 if it had one.

  • You have a great workout Mr.Sarich. I’ve been working out for 5weeks and only started this for 2 1/2weeks ago. I’ve lost 10 pounds since I incorporated it in those 2 1/2 weeks. I’m a 5’8 female, went from 155lbs to 146lbs. Might do a video on how I did this and the struggle to get through the process (as my discipline wasn’t the best). Like/comment if you’d like me to do a video.

  • I’m a big gal, and I just torched 320 calories on this workout, my first time out!!!! Thank you Dr. Kevin!!! I look forward to more videos and finally getting on the right track to my weightloss journey!!!!!

  • i do my workout anywhere from 11pm-2am ig because of quarantine. btw these workouts are amazing! i started my fitness journey 3 weeks ago and ive lost 9 lbs so far with these hit workouts ��! i have 30 lbs left to loose and i cant wait!!��

  • So I gotta say, for awhile I was so so intimidated by those burpees and didn’t fully try to do them (at that pace) because I just thought it was too hard for me. But by the strength of God and the way you encourage us to strengthen our mentality so well, I can do them at this pace now!! Still not easy but I’m so excited that that mental block was able to be knocked down. I nearly started crying in the workout today from how happy I was hahaha. Thank you SO much for your workouts, encouragement, and effort, it really is so helpful and wonderful.

  • I am doing hit in the gym but also weights in order to lose some kgs
    Do i need to cut the weights and do more aerobics? Or am i ok with hit? I usually do it in the end of my gym program

  • Just did this workout and I like that I got more out of this than my normal 30 to 45 minute routine. I notice you say to keep this to 3x per week so the stress on your body does not work against you. What kind and how much weight resistance training can I do within the same week of this bike workout?

  • Hey Dr Kevin! been 2 months doing this workout & lost 6 kgs. needed to know can I perform this same routine but with low cadence & high resistance? Thanks again!

  • I found this and did it sitting on a chair type thing lol bc of knees and back but the arm workout and workout in general is fun and challenging!! Great combination!!

  • YouTube was only giving me those awful GNC videos so I kept searching. THIS is what I was looking for!!! Thank you! No screaming, no alarms, no constant talking, lights or pop-ups.
    The best HIIT cycling video available!

  • Hey Dr Kevin! I’ve been doing this hiit bike workout and I love it. I saw in a response you gave that a 30 minute one coming ���� I want to thank you(as I’m sure your other viewers do as well) for responding to comments and questions we might have. I’m sure you have a busy enough schedule, and the fact that you take the time out is greatly appreciated. Thank you always for putting out great content��

  • I am so glad I found your channel. I’ve been following these workouts over the past 3 weeks and I can’t tell you how I am grateful for the type of work you do.
    I am doing these workouts right after work, would I still gain the same benefits as morning. Also, I am doing these to gain stamina and endurance more so than weight loss, my assumption is, these are so intense that it should help out with that as well.
    Again, my compliments to all the work you guys do!

  • Very good HIIT video. I also learned to increase the resistance along with the 10/10 intensity… This will get you the most out of your workout.
    Great job!

  • thank you so much for taking the time to make these videos! they have helped me so much on my fitness journey and really help to improve my mindset!! ��

  • I love this workout. I started with the 15 minute workout, now I’m doing the 20 minute workout. I enjoy working out in the morning before lunch while still in a fasting state. I’m not a breakfast eater. Starting weight was 214. I’m now down to 207.

  • I really enjoyed this workout. It was challenging but went by so fast. Made the stationary bike not so boring. This just went in my favorite list!

  • been doing this for a month now & was able to increase the resistance but what RPM should I maintain? I try to keep it between 65-80.

  • I’ve did hiit before but had to stop because I got a shin splint. So I took a 2 week break and I started again today and after this I was puking. I don’t know why. I was also sweating so much.

  • Having a darn time getting rid of the medication weight gain. Have no carbs no sugar but still can’t get rid of this 30 extra pound that I gain in 3 months!!!! I was 128/129 but not any longer:(

  • Felt bored just running on the TM even when watching movies. Started looking 4 somethnig different. All i can say was the last 30 seconds was hard yeah love it gonna keep doing this. Cheers

  • This the best workout ever I have ever done ✅ ✅ ✅ I love the the song I had to take a shower straight but it was worth it it was perfect for me since I love dancing and you too

  • All the way in South Africa and I’m sure there are lots of people from all over the world doing your work out!I nearly died twice. But I finished, with some modifications and very little grace��.

  • OMG!!!! You’re the best �� excellent �� I was looking for something like this, new, intense, dinamic, always fun and always in movement. Congratulations and please keep going don’t stop. Thank you.

  • I’m watching this right now and feel so much positive energy but also I’m scared af �� maby I should buy an oxygen tank first? ���� NO MORE WORDS AND THINKING LET’S DO THIS ����

  • this was good and challenging. i hate stationary bikes i hate staionarybike classes but i like this one.. I think because of the coundown clock

  • Love love love this one! I have been a runner ��‍♂️ for years now and got stuck in the rut that that was the only excercise. Its so much fun doing different exercises and so much more of a challenge! Can’t get enough of you guys!! ��❤❤

  • I just wanna say these are GREAT workouts! So fun and creative as well as being hard work and exciting! And the girls leading it have loads of joyous energy, which helps to encourage you! Thanks! xx

  • I find running on the treadmill boring but I quite enjoy this it’s made it rather enjoyable and it’s surprising how quickly 25 minutes can pass, thanks

  • So I just tried this workout for the first time. I’ve literally been working out everyday since March, and I still couldn’t keep up �� Im so glad people in the comments are struggling as well, at least I’m not alone lol

  • This workout is amazing and I love it.It’ as very intense workout for a almost 13 year old girl.Is it okay if I feel dizziness during the workout and as if my throat is clogged and I can’t breath?

  • I found her last week, when I was looking for a dance cardio workout. Actually I wanted to do a Pamela Reif Dance workout, but I thought “Lets try something new” and it was definitely worth it!

  • I love hiit! Can you please tell me how much I would need to engage in to lose 1.5 to 2 pounds a week? Also any tips on how to lose about 10 pounds and tone in 6 weeks, I have an important event to attend on April 4th. Thank you for all that you do for us!

  • I serious love this workout! Excellent song choices. That Chris Brown song is on my top dance it out list. I love that this is challenging, but super fun! I’m totally dripping with sweat, had to pause it for a few seconds.:-D Thanks for the awesome choreography and instruction. Will definitely be repeating this video! <3

  • I cannot wait to try it!! thank you so much for your videos!! I apply everything as rigorously as I can, and I feel awesome afterwards!! Thank you so much! please if you’re ever coming to Europe/France I would be more than happy to greet you:)

  • YouTube just suggested me this and I’m watching it rn while writing this comment and waiting my watch to hit my workout time so that i can get my lungs out. Definitely gonna try it like right now!!

  • I injured my knee doing HIIT on the treadmill and wanted to do something low-impact in the meantime while my knee heals. This is EXACTLY what I was looking for. Thank you so much!

  • This is a 20 minute dance workout video. The songs are fun to exercise with. It gives you step by step instructions so you know what the moves are.

    Time of Songs and Dances

    (Boyfriend) (Waka Waka For Africa) (Move Your Body) (Stupid Love) (Ritual) (Forever)

    (Boyfriend by Mabel)
    0:21 4:03

    (Waka Waka For Africa by Shakira)
    4:05 7:21

    (Move Your Body by Sia)
    7:25 10:54

    (Stupid Love by Lady Gaga)
    10:55 14:06

    (Ritual by Tiesto)
    14:13 17:19

    (Forever by Chris Brown)
    17:20 21:52

  • Time of Songs and Dances

    (Boyfriend) (Waka Waka For Africa) (Move Your Body) (Stupid Love) (Ritual) (Forever)

    (Boyfriend by Mabel)
    0:21 4:03

    (Waka Waka For Africa by Shakira)
    4:05 7:21

    (Move Your Body by Sia)
    7:25 10:54

    (Stupid Love by Lady Gaga)
    10:55 14:06

    (Ritual by Tiesto)
    14:13 17:19

    (Forever by Chris Brown)
    17:20 21:52

  • Another one knocked out of the park!! Jamie you and your team are inspirational, absolutely loved this one, thank you:) Sunday morning sweat sesh completed. Also loved your words at the end, big love to you X

  • Time of Songs and Dances

    (Boyfriend by Mabel) 0:21 4:03
    (Waka Wakw for Africa by Shakira) 4:05 7:21
    (Move Your Body by Sia) 7:25 10:54
    (Stupid Love by Lady Gaga) 10:55 14:06
    (Ritual by Tiesto) 14:13 17:19
    (Forever by Chris Brown) 17:20 21:52