GANGNAM STYLE POP Cardio Dance Workout!

GANGNAM STYLE POP Cardio Dance Workout!

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I cannot even BEGIN to explain how sweaty I was after choreographing this workout video for you! I thought I had time to go to the gym yesterday but nope, it was spent dancing and dancing and dancing for hours on end!!! It was so much fun though that it didn’t feel like a workout! Well…except that my heart was skyrocketing through the roof!!! No kidding. I had to go retsraighten my hair a few times because it started getting wavy from all of the sweat! RIDIC-SAUCE!

Anyway, I am so excited to present to you…the GANGNAM STYLE POP CARDIO DANCE WORKOUT!!!!! WOOOOOOO!!!!!!

Did u like it!?? Did u? Did u? Did u!!???

Because I do!!!!! I must go turn on the song and do the dance again. Who wants to join?

This POP Cardio dance is perfect for the alternating workouts you need to do everyday for Sweaty September. Looks like your fall is gonna start off with a lot of horse ridin’.

Let me know if you like POP Cardio dance routines and whatever else you want to see me teach you. As you can see, I am obvi up for anything to make y’alls happy 🙂

Please send me your sweaty horse ridin’ pics on facebook, twitter, and instgram!!!! I wanna see!!!! Or even better…post a video response!!!! I totally wanna see u dance. If you’re nervous, ask a friend to do it with you 🙂

Kay, off to the gym now. I’ve been editing all day and I can’t wait to get out of this computer chair!!!

Please share this, pin this with anyone you think would like a little extra fun in their lives.

<3 Cassey


My clothes:

1. Board shorts outfit: Boardshorts from Billabong at TJ MAXX, blue criss cross top by Ocean Drive, pink seamless sports bra by NUX at (right now you can get 10% off your order until Sept. 14th, 2012 using the code “BLOGILATES10” at checkout) and hot pink/coral Nike Free Run 3s.

2. Sunglasses outfit: purple seamless cami from NUX, floral booty shorts from Margarita Activewear, and purple Quickfit Nikes

3. Rainbow outfit: Yellow sports bra from Bebe Sport, sunburst pants from Body Language Sportswear, shoes are mint Nike Free Run 3s.

84 thoughts on “GANGNAM STYLE POP Cardio Dance Workout!”

There are 84 comments posted by our users.

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  1. Agyness says:

    My favourite dance cardio made by you so far <3 I'm impatiently looking forward to a new dance workout by Blogilates, maybe you could think of something? I'll be glad if you take that into consideration.

  2. Silvia says:

    omg love this!
    We do a lot of dances in kindergarten! you know the kids love to dance to nearly every kind of music! 😉
    they asked for the gangnam style too – and they don´t get tired of it – its like an evergreen for them and my coworkers just ask me how I can dance through the whole song so easy!
    Well thx to you Cassey!

  3. nana says:

    it was fun but I am not a dancer, I am way too slow to check out all the moves and after 10 seconds the next. but maybe I will become sort of a dancer too?

  4. Laurence says:

    My favorite! More like this, pleaaaaaase 😀 And you look soooo good in that rainbow outfit! Thank you so much xo

  5. Iwillbestronger says:

    I’m soo curious about how many calories this burns. Does anyone around my height/weight know? I’m 5’1 & 110 pounds.

  6. Hayley says:

    This is by far my favorite cardio workout! It’s so fun and the time flies by. Keep ’em coming 🙂

  7. Mary says:

    OMG!! Just did this workout as part of the June 2013 calendar and it is AWESOME & SUPER FUN!! Of yeah, and a bit challenging because I have no coordination when it comes to dancing but…I still tried to rock it as best I could. Thanks, Cassey!! You’re so inspirational & awesome. Love ya!!

  8. mary says:

    Can you do a dance to country girl shake it for me by Luke Bryan PLEASE

  9. immer says:

    The video is not available in Germany because of GEMA 🙁

  10. Mimiryan84 says:

    This was fun! I really like the dancing videos.

  11. Mary says:

    This song drove me crazy for the longest time… But now thanks to you, I find it rather addictive!!! LOL… Thanks for everything you do! You kill me daily! LUVS IT!!!!!

  12. Marie says:

    Hi, could you make a video without music? because in Germany i can’t watch it (because of the GEMA).

  13. Love this! Great job haha 🙂

  14. Hey There Blogilates,
    Interesting Thoughts, I think most of them hate k-pop is that true?

  15. Alex says:

    The video was taken down! I am so sad 🙁

  16. Kailey says:

    So, when I first saw this video and did the workout, I thought Gangnam Style was some new cardio fitness trend I was out of the loop on…ha! I get it now. 🙂

  17. Michelle says:

    OMG! Love the energy! Made me laugh too. 🙂

  18. Cassy says:

    LMFAO, def doing this with the curtains closed… 😛 looks like an a**load of fun though!

  19. Sarah says:

    Hahahahahah! this really made my day, never realized how ridiculous his dance was and totally realized I cannot Love you lots Cassey ! 😀 Keep Dancing ! ^^

  20. Kim C says:

    Hahaha! This made me laugh so much and got me off the couch to join in 🙂 Love these vids Cassey, keep em coming!

  21. Sophie says:

    Amazing!! so much fun doing this cardio dance!!
    More and more cardio dance like this please, it gives me so much energy for the day!!


  22. Jessica says:

    I may have looked like a complete spazz trying to do this, but it was SO MUCH FUN! I laughed and smiled while doing this twice 🙂 Thanks girl!

  23. Mercedes says:

    Oh my gosh!!! I love this! – I hate to sweat, but I have done this like three times now!!!

  24. jana says:

    You are such a crazy woman! I love you! Love the video!

  25. Elise says:


    I’ve already done it like 3 times now omg it’s SO fun!

    I’ll def be showing my readers this and get them to boogie with you!

    Thank you Casey!xx

  26. dzygurl21 says:

    I watched this video 50 times. Very entertaining!

  27. Timana says:

    This was so funny! LOVED IT! cant wait to dance all afternoon learning it! Thanks for the enthusiasm xx

  28. Darlene says:

    I loved this! You totally need to make a GA-ZILLION dance cardio videos! I keep trying to look up dance routines on youtube, but I can’t find any! I looked up para para (a type of dance from Japan) and can’t find anyone teaching it. There are vids. of people dancing, but I’m too uncoordinated and slow to catch on. 🙁

  29. Vanessa says:

    First of all, a BIG thank you to you Cassey for all the time and effort you put into making this amazing dance cardio video!!
    It’s a great song and the dance routine is easy to follow along. I hope you do more dance cardio vids in the future!

  30. Raluca says:

    Cassey you really made me smile and wiped all my sadness off this evening.. Thanks for bringing us so much happiness !

    Hugs from Belgium !!

  31. Liza says:


    Could you do some more outer thigh workouts? Or just thigh workouts in general!? I loved the Saddlebag Shaver one!

  32. Jessica says:

    This is awesome! Please make more videos like this! It’s great when cardio is this much fun!

  33. Alice says:

    Absolutly Amazing! This is one of your best videos yet! So much fun! I love the song, the outfit change, everything! 🙂 perfect 🙂

  34. Jill says:

    Hey Cassey I love your blog and all your workout videos. I started doing your workout videos in youtube back in 09, but unfortunatley I have not been too consistent, but I always try to stay active and eat healthy. I think what makes your videos so much fun is that you are not afraid to be yourself. Also you can tell your not fake or vain. Anyways hope you can come visit Atlanta, GA one day and teach a POP Pilates class.!!!!!!!! 🙂

  35. Marcy says:

    Haha! I put you on my tumblr : ) Being a big girl still, I have to modify the jumping. But it’s oh so much fun trying to keep up with you. Thanks for all the hard work in putting this together!

  36. Aline says:

    So much fun! I did it four times in a row.

  37. Roz B says:

    LMAO…had fun…really difficult to keep up with though…maybe not a whole video for cards, but incorporate some of these moves with another hiit or cardio to spice it up. Es riquisimo! Please more HIIT, cardio ~15 minutes…or actually do the 20/20 video instead of just the moves?? ur awesome and my muscles cry everyday because of u.

  38. Kerstin says:

    Hey Cassey, I just did the video twice today and I only stopped because I had to do other stuff. This is so much fun! You rock!

  39. Alexis says:

    omg cassey i thought you couldn’t be any cuter but you rocked it sooo hard in that vid! i love dancing and i love this song i’m so psyched to work out to it tomorrow morning!!!!

  40. Kiki says:

    This was amazing !!! You’re so fun and creative. I loved when it flashed to your other outfits. You’re just great, this video made me love you even more. Definitely put a big smile on my face

  41. Cassie says:


  42. Natalya says:

    Hey Cassey, I was wondering when the Celebrity Series was coming out?<3 Loved the workour btw!

  43. Sonni says:

    Wow!! So much FUN!! Couldn’t stop smiling the whole time!!

  44. Rebecca says:

    Such a fun video! Great job editing that girl!

  45. Charlie says:

    I’ve been waiting for this FOREVER 😀
    thank youuu!

  46. katie says:

    Awesome routine! Thanks for all the hard work you put into your videos-they always inspire me to get off my hiney and MOVE!

  47. Amalie R. says:

    You are seriously the coolest chick ever! 😀

  48. L.L says:

    Love your energy, Cassey! I was smiling the whole time. 😀 Thanks for the vid!!

  49. Dilek says:

    I did it right before working out with your other videos and I did it TWICE. I was laughing all the way through it (then cried a little when I switched to Lolo legs :S) . Man! I love Kpop!

    Thanks Cassey, this made my day!

  50. Amanda Lynn says:


  51. Morgan says:

    So much fun. I have been waiting for this to be posted all day. I did it three times in a row. Loved it.

  52. Laura says:

    I woke your dance video and it put me in a FANTASTIC mood! I LOVE IT! when i watch your videos you make me feel like ive known you for yrs. <3 you Cassey!

    1. Laura says:

      and ty for the outfit links; ill be broke before i get paid, LOL

  53. Brittany says:

    Oh my goodness this video looks like so much fun, can’t wait to give it a try.

  54. Sarah says:

    LOOOOOOVE!! Someone help me because I cannot stop pressing replay! This is awesome…thanks Cassey!

  55. Josie says:

    YES I DID LIKE IT! It was soooo fun 😀 I laughed a lot!
    It’s nice to see you in another way. Weee

  56. Rahmi says:

    Cassey you KILLED it again!!! Cannot wait to get down to this vid, just now at the crack of dawn it’s a little early but definitely started my Friday with a huge grin!! Cause that’s how Popsters roll!!! Whoohoo thanks again

  57. Charlie says:

    HAHAHA!!! This was so much fun. I laughed the whole time and did it 4 times in a row. I wanna do it again!!!

  58. Sophia says:

    Hi i would love if you would do more of these to other songs! I didn’t really do this because it feels really really awkward and I’m a terrible dancer but maybe I would do it if there was less hip thrusting lol 😛 Thanks Cassey!

    Love from Singapore <3

    1. Alexis says:

      aww you can do it girl! it’s just in you in bedroom/living room who cares if you look crazy terrible, it’s just pure fun working out!

  59. Ash says:

    WOW Cassey. That was hilarious, and totally made my day.

  60. Marieke says:

    Cassey, YOU ARE AWESOME!

  61. cece says:

    Cassey Cassey! Oh my goodness, THAT WAS SO FUN!

    At first I felt all awkward since my dad was next to me and i didn’t know the steps, but towards the end I learned the steps and was so into it! So fun I did it twice! We need more of that and the best part was that it didn’t even feel like a workout XD

    1. blogilates says:

      i am so happy you liked it!!!

  62. Ewa_cn says:

    That was hilarious!
    I was laughing entire time;-) I am super NOT coordinated so I will not even try to do this workout but Cassey – you are a rockstar. Always make me laugh and make my mood better;-)
    Hugs from Shanghai!

    1. blogilates says:

      OMG you’re from China and you can watch YouTube! Fabulous!!!

      1. Ewa_cn says:

        well i gotta pay $$$ for a special program that gives me several server options outside of China – that’s why i can watch it;-)

  63. Kelly says:

    Love this so much — more cardio dance vids PLEASE!! This was definitely the most fun I’ve had doing a POP Cardio vid yet!

  64. Lesr says:

    My friends and I rode home jammin to this song and then here it is!! Luv it and your bold cardio dancin!! Can’t wait to try it!

  65. Nubia says:

    I already worked out today… 🙁 Now I have something to look forward to! Great video Cassey! It looks like fun! Whoo hoo!

  66. Leanne says:

    I did that 3 times, so much fun! Sweating like crazy but it’s so worth it. Cassey, you’re awesome! 🙂 You should make more dance cardio videos! Not sure what songs to though 😛

  67. Holly says:

    Yayy! I’m glad Psy did this song, he’s really opening up a pathway for Kpop, a bigger one actually.

    I’m not sure if you read your website comments, but if you do–you should do more Kpop songs as background music. Big Bang is popular among most “westerners”, but you could also try SHINee (contemporary R&B) or f(x) (electric pop).

    1. blogilates says:

      ok I’ll look into it! thanks!!

    2. Dilek says:

      I agree, I love SHINee too. There are too many TOO good artists in the Kworld. My favorite group is 2PM and their songs are really awesome. Their debut song (10 out of 10) still makes me wanna dance every time I hear it. has good songs too and I only know few songs from Block B, but they all make me wanna work out haha. 😀

  68. Katy Marques says:

    I’ve been checking periodically for this all day and I just did it three times in a row to round out my hour for the September challenge! It was soo much fun!!! Definitely worth the wait! 🙂

    1. blogilates says:

      Yay!!! So happy you did it so many times!!

  69. Suzie says:

    Cassey, you’re the freaking greatest. Love you.

  70. @pluvk says:

    Haha, love this! I played it out loud in front of my hubs, and he started dancing too! Freestyle, though. 🙂 Definitely sweating now.

  71. Ran says:

    Love this!!! Thanks so much Cassey 🙂 xoxo

  72. Liza says:

    HAHAHA LEGIT. Cassey you are the boss and I love you!!