“A dance workout is a fun and effective way to break up your day when working from home and boost your endorphins to the rhythm of the beat.” It’s one of the best dance workouts on YouTube, and you don’t even need prior experience. Even better, you can discover some of the best dance workouts on YouTube and experience the magic right in your bedroom or living room. It’ll help you start incorporating these bodyweight moves into your training. It’ll teach you all of these advanced bodyweight exercises! Cardio has even been shown to be beneficial for brain health, improving cognitive ability and reducing the risk of dementia. With our increasingly sedentary lives, many people fall short of hitting this benchmark, but doing so comes with some impressive health benefits. If I'm in the mood to listen to hip-hop music, learn choreography, and want to get a good workout, then this is my go-to! “I love learning these dance routines! ” —Laci Chisholm, founder and dance instructor of Fit4Dance in Brooklyn Work your bum and your core in this hip-hop-inspired dance workout. Instructor Tanju has infectious high-vibe energy and a dance workout that keeps you moving the whole session long. You'll sweat, smile and sass your way through this confidence-building dance workout. There's the option to use light hand-weights to double the burn but they're not necessary if you'd prefer to go bodyweight. Depending on which class you choose, you may need 2- or 3-pound hand weights, a Pilates ball, resistance bands, sliders, or ankle weights. Classes range from 5 to 50 minutes in length, and suit various fitness and ability levels. Then, choose from annual ($144 per year) and monthly ($16 per month) subscription options for unlimited access to on-demand classes. If you need a gentler routine, check out Moving to Heal classes. This free exercise plan is a great way to start, or get back to, exercising. Tone muscles, and build your strength and balance with this workout. With Les Mills+, you can stream those workouts anywhere you’d like. The app includes a class tracker to help you keep tabs on your weekly progress and help you Strive for Five — Obé’s challenge to complete five classes per week. But you can also access classes at home through DanceBody LIVE. Softly return back to your starting squat position and repeat. The Jump squat is a power move that target your core and entire lower body. Jump back to the starting position, and repeat! Read on to learn how to reap the fun and challenge of dance workouts. With dance workouts, you can build fitness, flexibility, and coordination, all while moving to the beat of your own drum. If Richard Simmons’ Sweatin’ to the Oldies was your go-to exercise, you can find plenty of similar dance workouts on YouTube. Caleb’s dance workouts are energizing, fun and perfect for everyone — just look at this chair-accessible Dua Lipa routine they posted on YouTube. A 31-Day Walking and Strength Plan to Help You Get Moving This Year Get our FREE Starter Kit with dozens of resources today! Never wonder where you should put your limited time, energy, and effort. Workouts, nutrition guidance, and habit-building. Working your cognitive functions to coordinate your body with music, will benefit your coordination in other areas of your life.' But, the more you do this, the easier it will become and your brain and body will become more coordinated over time. If you are unsure, check with the instructor before you start your class and make sure that you stop if you feel any pain or discomfort. 400+ science-backed, microdose workouts. A daily all-in-one shake and simple eating plans that support healthy energy, digestion, and weight loss. You could even split it up over two days if needed, but the goal would be to do the whole sequence at once. If you don’t have time to run through the whole sequence, no problem! The Angry Birds Workout is designed to be done when you have 5 or 10 minutes to kill. Set the alarm clock to 15 minutes from now and see how many circuits you can do! It probably has 2 machines, a broken treadmill, and no free weights. Sometimes, you just plain find yourself stuck in a hotel room. Treadmill Workouts That Can Boost Your Fitness Don't worry if you don't get the steps down pat the first time round, it's about staying the course and working until you feel comfortable. And ready for the rest of the day. Ashley suggests doing this in the AM to get endorphins flowing and set yourself up for a good day. This means everyone who has ever danced should be proud of themselves for doing it! Everyone who has ever danced had to step out of their comfort zone at some point to try it. And if you’re getting started, the Beginner Bodyweight Workout is a great place to begin. These are the types of workouts we build for our busy Online Coaching Clients, and I’m pumped to share them with you today! Get free guidance from trainers and experts to strengthen your body and mind. High-intensity interval training is also great for increasing your aerobic capacity, which is the maximum amount of oxygen your body can take in at any given time. “This is helpful for individuals who either don't have the time for longer workouts or just don't enjoy them. A Florida Mom Went Viral as a 'Naked Mom.' Now She Wants to Know How Others Feel About It This is engaging, upbeat, and great for anyone trying to learn more about Afrobeat dance.” —Melody Afkami, CEO and founder of Melody DanceFit in Austin, Texas The dance moves are simple and straightforward. You’ll also want to download her playlist to keep you pumped up throughout the day.” —Agénor This workout is more for the advanced beginner. I’m also originally from the Caribbean, so any island-inspired workout really boosts my energy! Dancing has been shown to help improve your mood and is an awesome standalone workout or a fun way to finish out your favorite circuit! But many people have a narrow view of what actually counts as cardio exercise. Cardio improves heart health, aids in weight loss and maintenance and can even boost our mood and improve mental health. Dance like Beyoncé, and train like Serena, while you’re dancing to your favorite songs from the radio and the club. Meaning, you're dancing like a pop star, but training like an athlete on your own level. It is packed with enjoyable dance moves to great hip-hop songs and this workout is good for all levels that ensure you get an adequate amount of exercise for the day. Just thirty minutes of this workout strengthens your core and helps in giving your body a sound sleep. Make health & fitness your top priority with tips on workouts, healthy eating, wellness and more, straight from the experts. Put on your favorite song and focus on keeping your body moving to the beat, incorporating your arms and legs for a full-body cardio workout. It’s a cardio dance mixed with jump training, but it’s really your pop star moment. In a circuit routine, you’ll do each exercise in succession without a break in between (if you’re able). Calder said that HIIT is more time efficient than steady state cardio. Why is dancing a good workout? “As a physical therapist, I have many clients who have gotten injured from doing workout videos at home. Dance allows you to get into your body and out of your head, all while expressing your creativity and grooving to the beat.” Not only is it just plain fun, but it can also provide a bit of a mental boost too. This workout is separated into two days for you. Check out our full guide on How to Start Interval Training for some more ideas on HIIT workouts. Instead, how about a 20-minute workout you can do in the room itself?! Socanomics Caribbean Dance Workout This relatively intensive full-body video will keep you moving from start to finish. You, too, can develop a toned core by trying this 30-minute belly dancing routine. She’s classically trained in belly dancing, which gives her a flatter, leaner tone. As one commenter said, they’re 51 without any dance skills and had so much fun despite being briefly confused. You’re asked to use movement and breathwork to nurture your mind, body and soul in this particular workout. If doing just one circuit of the workout was really challenging, no big deal! Do this Beginner Bodyweight Workout for the next 4-6 weeks and focus on getting better. Remember, when it comes to fitness, eating for your goals is key! Once you’ve finished all of the movements, rest for 30 to 60 seconds and repeat two more times for a total of three rounds. Based on your fitness level, Burgau recommended selecting five to eight of the movements below and completing them back-to-back for 30 to 60 seconds each. If you’re completely breathless, and can no longer speak, you’re likely between seven and 10.” “If you can still talk, but need to pause to catch your breath, you’re likely between a three and a five. “If you can easily carry a conversation, you’re likely between one and three,” Burgau said. Bring water with you when you work out and aim to take three to four gulps at least once every 15 to 20 minutes. Once you feel more comfortable dancing, look for ways to increase the intensity. A slow waltz or foxtrot will net roughly 90 calories for a 125 pound person, whereas a faster ballet or twisting dance style will burn approximately 180 for the same person. All that jumping, twisting, and shaking burns calories, which may help you achieve the calorie deficit you need to lose weight if weight loss is your goal. Helps support healthy energy and weight loss To help people get stronger, healthier, and more confident – all with a fun, no-nonsense approach. Write down how you did, and try to do just 1 more rep or exercise next time through. That’s because a good workout and the wrong dietary strategy won’t help you lose weight. Bodyweight training can be great for fat loss, as long as you have your nutrition dialed in. Check out the 21 Best Advanced Bodyweight Exercises for a full breakdown. It’ll help you track your progress as you begin your training. If you don’t have milk in the house for the rows, find something of roughly the same weight with a good handle. Get sweaty and have a laugh in this tough dance-style HIIT workout with Strictly star Dianne Buswell. This 30-minute workout will get you familiar with a basic routine that's doable for the whole family, too. Full-body cardio and a boogie to Megan Thee Stallion's Savage? A cardio home workout, you'll get your heart rate up and burn some calories too. A very sexy way to escape your ordinary dance exercise, this is also a great way to explore with your partner for some extra fun. Apart from a belly dancing workout, you can also try your hand at other forms of sensual dance to lose the extra pounds. Choose your favorite Tamil or Telugu song and dance your heart out to attain that increased physical strength along with some fun. Dancing to the tribal songs early morning help in kick-starting your day as the rhythmic steps and music help in increasing the energy of your body instantly. This form is a popular choice among the ladies after the Zumba dance workout. Check out our Definitive Guide to Parkour for Beginners to learn more about the origins of parkour and various exercise progressions.Ready to give it a try for yourself? Well, have no fear—we have just the workout for you. Do you want to get as strong as possible so this workout ain’t no thang? You should be proud if you can get through this three times. Millions of people like you have used Couch to 5K to start running. Follow the videos at home and at a pace and time that suits you. She has a passion for healthy, nutrient-dense, great-tasting food and for being outdoors as much as possible — she can often be found running or hiking, and has completed a marathon in every state. In addition to writing for Everyday Health, she has also written for websites and publications like Food and Health Communications, Today's Dietitian, iVillage.com, and Rodale Press. Lynn Grieger is a registered dietitian-nutritionist, certified diabetes care and education specialist, certified personal trainer, and certified health and wellness coach. Involving a lot of muscle movements of the abdominal and pelvic area, practicing belly dancing helps in improved digestion and decreases backache. Switch on to your favorite Zumba dance video, available for free, on the internet, and burn those calories off. The dance steps are not very difficult and with the perfect instructions for every beat, these videos are the pick if you want to do it with your mother, aunt, or even your granny! And while you may not be able to catch your favorite dance class in-studio right now, there are still tons of options for you online. If it’s been longer since your last meal, look for a high-carb snack you can eat 20 to 90 minutes before the workout that’s easy to digest. If you’re eating three or four hours before your dance session, aim for a high-carbohydrate meal that includes some fiber and moderate amounts of fat and protein. “I love Kukuwa because it always gets my heart rate up, the music is infectious, and the bottom line is, it's fun, fun, fun. It’s an old video, but this choreography is so simple and fun. It is best for people who love dancing to hip-hop but are beginners. Try the 60-minute Classic Nia workout, which combines elements of dance, martial arts, and mindfulness to strengthen body and mind. Stay safe by doing dance workouts in a space where you have plenty of room to move, Grainger says. Just be sure you’re also getting two days of full-body strength training, as recommended by the U.S. Popularly known as Buti Yoga, this style is a blend of power yoga and active tribal dance, these innovative dance workouts are meant to sculpt and tone your muscles. Engaging in Zumba dance for a flat tummy is a wise choice as it helps in strengthening your core and boosting heart health from the aerobic exercises. “Sometimes I need a quick workout that will lift my spirits and get my body buzzing. The best part is you can add your own personality, flavor, and flair to make it your own.” —Amanda Robinson, professional dancer, fitness trainer, and health coach in Hoboken, New Jersey “This video is one of the first dance fitness dances I ever did, before I started my own company. You don’t build muscle when you’re exercising, you build muscle when you’re resting, so try not to do a strength training routine (of the same muscle groups) two days in a row. Let us build a bodyweight training program for you! Now, here are the 10 cardio exercises Burgau says you can combine into one workout. 10-minute dance workout for your hips and waistline. Pop Cardio Dance WorkoutSweat off the calories to some of the best pop songs with this pop cardio dance workout. Home Workout #2: Beginner Bodyweight Level 2 All you need is a little motivation and time to crush these heart-pumping moves. Fast but furious as you work through this dance aerobic routine. 30 Minute Aerobic Dance RoutineA 30-minute roaster! Dance Party Workout (Burn Calories)Dance party workout? Cardio Dance Workout Celebs LoveCelebrities all over use dance as a means of toning and tightening their bodies. Slip on your dancing shoes because these are eight of the best dance workouts on YouTube. This HIIT-based dance workout uses high-intensity dance exercises to get your heart rate up, with a combination of cardio and toning moves. 10 of the very best cardio hip-hop dance workouts on that you can do right at home! Obé is a fitness app with 20 live classes daily and more than 8,000 on-demand workouts — many of which focus on dance. Created by dancer and ACE-certified personal trainer Megan Roup, The Sculpt Society is a dance fitness app that offers more than 400 on-demand workouts — plus live-streamed classes every week. Harvard Medical School reports that you can burn an estimated 90 to 252 calories in 30 minutes of dancing. In addition, dancing is a weight-bearing activity, which the National Osteoporosis Foundation notes can help you maintain or build bone density. But hitting the dance floor with friends, or busting a move in your living room, can certainly be a workout, too, she adds — even if that’s not your intention. Maybe you’ll prefer Zumba and hip-hop or enjoy a more free-spirited regimen like Julianne Hough’s KINRGY classes. The type of workout you get may depend on the style of dance. Dance workouts are a perfect choice, with their upbeat music and energetic moves. If you struggle to maintain a consistent fitness routine, perhaps you just need to pick activities that get you working up a sweat without feeling like you’re working out. Drag your friends or family to a fun session of dancing and burning calories to double the bonding and excitement. An excellent way to strengthen your core and hip muscles, this style takes in a lot of elements from the aerobic workout. The PLP is a progressive program in which you complete one additional rep of three exercises – Pull-Ups, Lunges, and Push-Ups – every day, for two months. If the two at-home workouts above are too easy for you, move on to our Advanced Bodyweight Workout. 29 resistance band exercises for every body part This workout has attitude and intensity – the perfect combo for a half-hour dance workout. With this video, you can safely explore your body through soft, artistic movements. Belly dance is often described as expressive, romantic and meditative. Either way, you’ll break a sweat and invigorate your body to the sounds of Whitney Houston, Janet Jackson and Queen. Scroll on for 15 fun, fierce dance workouts to try today. If you’re doing bodyweight workouts because you’re interested in losing weight, know that training is only 10-20% of the puzzle! DanceBody was founded by Katia Pryce, a former professional dancer, to provide a challenging cardio workout paired with functional strength exercises. Every class combines simplified dance cardio moves with low-impact muscle-toning exercises to help you build fitness and strength. These ladies make you feel comfortable dancing, and stress that it doesn't matter how you look; it's more about how you feel after, which is amazing! I'm literally smiling the entire time! I enjoy learning about different countries and their various dance moves. “I love these dance videos because they are good for all levels, and it brings me so much joy doing them. Be ready for the ultimate cardio party filled with simple choreography. Getting through these concerns and focusing on enjoying the class, people and movements is a great self-confidence booster. You might not know anyone else in the class and you might be worried the teacher will single you out. Start on YouTube and when lockdown restrictions lift maybe challenge yourself to an IRL class. According to Sheedy, whilst it's an understandable worry, the more you get involved, the less you start to care. Do this routine 2-4 times a week, while taking 48 hours off between workouts. You could also do an easier variation of each exercise in your workout for one round, slow and controlled, to prep your body for the harder workout to come. Because all of these exercises come one after another, you’re bound to get tired – and that’s okay! We’d like to throw our hat in the ring and introduce a third (dare we say, better?) version of this workout. Complete your required reps each day in as many sets as you need, whenever you need to. As originally envisioned by Chad Waterbury, the PLP Workout lasts 60 days. Bonus points if you somehow do this no-equipment workout in a cave, as that’s how Bruce Wayne would roll. We love the Caped Crusader here at Nerd Fitness, so naturally we have The Batman Bodyweight Workout for you to try! 30 Minute Total Body Burn Cardio Dance WorkoutDenise Austin is the name in the game for dance workouts.Helps support healthy energy and weight lossA widely famous form of dance workout, this style is the perfect choice for the desi person in you as it incorporates cardio exercises to popular Bollywood music, giving you a high-intensity workout.Every dance tells a story—it’s not just an exercise, but an opportunity to learn about other cultures if this isn’t your own.This is an intense cardio/toning workout with a fun Zumba emphasis.You also don’t have to log major miles on the bike or run for an eternity to get in a good workout.Your complete guide to barre + the best workouts Sheinelle Jones Shares the Moving Text Her Husband Sent That Predicted She Would Be Jenna’s Co-Host As you’re jumping, spread your legs shoulder-width apart, and swing your arms out to the sides and up over your head. Make sure you keep your abs engaged throughout the entire exercise. This time as you return to standing, extend your left arm straight out in front of you in a punching motion. These are some of my favorite cardio moves to get that heart rate up! But there are plenty of other quick and efficient ways to get that cardio activity in right from home — no equipment required. This workout will set your upper abs on fire Run faster after 40 with this strength routine Featuring squats, punches and (you guessed it) squat punches, you'll feel the fire in no time. Gone are the days when losing weight meant to hit the gym and sweat it out. Brianna Steinhilber is a health editor for TODAY.com. She also leads workout routines and challenges in our new Start TODAY app. Kick your feet back behind you so that you’re in pushup position. The hip-hop dance tutorial involves a lot of steps from the hip-hop style along with exercises that you will soon find yourself to be puffing for air! Like Zumba dance workout, this is also one of the most preferred ways of exercising by women. Belly dancing workout helps in achieving your fitness goals and is the right choice for a flat stomach. Plenty of dance workout videos are available on the internet to shake your legs! Dance workout makes us look forward to exercising as it is less painful compared to other forms like walking, cardio, HIIT (High-intensity interval training). “I love Kukuwa because it always gets my heart rate up, the music is infectious, and the bottom line is, it's fun, fun, fun.An excellent way to strengthen your core and hip muscles, this style takes in a lot of elements from the aerobic workout.That will help you build strength and muscle from your casa.Cardio improves heart health, aids in weight loss and maintenance and can even boost our mood and improve mental health.Classes range from 5 to 50 minutes in length, and suit various fitness and ability levels.Also, check with your doctor before trying dance workouts if you have a health condition or injury that might make exercise unsafe.Carbohydrates should be the primary focus before a dance training session.Researchers suggest that moderate-intensity dance is optimal for older adults. In 1 year with BODi fitness programs, Shakeology, and other BODi supplements I love how Shakeology makes me feel and what is does for my body. The perfect healthy breakfast If you’re looking to spice up your cardio routine while having some fun, dance! “This Caribbean dance workout is freeing and fun! “This dance workout is fun and simple. The last eight minutes are dedicated to strength training moves like squats and planks, in addition to a cool-down to really round out your workout.” —Agénor This choreography-based dance workout is best for individuals with at least a bit of experience with dance or dance fitness. With nearly 14 billion public videos on YouTube, you’re bound to find a workout to fit your needs and preferences. But before you pull up the YouTube app on your computer or television, you should know a few things about dance fitness at home. We’re big believers that you can’t outrun your fork, so any successful weight loss plan will include a focus on building a healthy plate. Try It Pay $14.99 per month, $35.97 for three months, or $89.88 per year after a 30-day free trial. There are over 1,000 videos to choose from on Les Mills+, with options for all fitness and ability levels. Try It Pay $19.99 a month or $199.99 a year after a 14-day, free trial. Get Autumn’s entire collection of blockbuster programs for healthy results. Cardio, HIIT, Bodyweight Training, Recovery, Weight Loss, Core, Strength, Muscle Building, Sculpt Get 10 days FREE! Built on the legendary P90X system and evolved with cutting-edge exercise science. Nerd Fitness cuts through the fitness B.S. 'Most dance workouts are suitable for beginners. The beauty of dance workouts is that you can do them anywhere as they usually don't require any special home gym equipment (more on this later). Here’s how to do every bodyweight exercise covered today, as well as alternatives for each. Can you build muscle mass with bodyweight exercises? Distributed in the US by Beachbody, LLC, 400 Continental Blvd, Floor 6, El Segundo, CA 90245 BODi reserves the right to end or modify this promotion or these terms at any time for any reason without notice. Our products are backed by a 31-day Money Back Guarantee, less shipping & handling. Join today and get access to the new BODi Experience Community. Every BODi workout gets you closer to $10K. Her 45-minute dance workout is suitable for the whole fam. Another Deepti special and this time it's a dance workout suitable for beginners with an international music mix. Take it back to the 1980s with a dance workout that cycles through the hits, one leg-warmer at a time. Another short sesh but this time it's Lady Gaga's Bad Romance getting the dance workout treatment. 'Dance workouts build strength in your muscles, especially the legs, hips and core, which enables us to stay healthy, prevent osteoporosis while reducing the chance of injury.' A few years ago, AKT launched AKT On Demand, so you can do their workouts from home. If you don’t live near an AKT studio or feel comfortable going to in-person classes, fear not. AKT is a dance-based fitness studio with over 35 locations across the country. As a reminder, you can grab our beginner bodyweight tracking sheet, which includes a brand-new variation perfect for people who need to prioritize low-impact movements to start. Is bodyweight training effective for weight loss? As laid out above in our Beginner Bodyweight Workout video, there are some key movements you can work on to help you get started strength training! Alternatively, you can pick one of these fun exercises to do on your off days instead! Like any other type of training, parkour can and SHOULD be progressed slowly over time. It has roughly the same structure but with some more challenging variations of the exercises. The above is what we call “circuit training,” with the objective being to run through the workout sequence once, and then again. Squats, hip rotations, bouncing and jumping along with yoga asanas set to tribal music help you lose weight more naturally. The time has come to witness one of the most sensational trends discovered by man! Play a dance party video or even a Zumba dance video on your television or system and mimic the steps with your friends to find who gets the most correct! If you have reduced mobility, search online for dance classes that are adapted to suit different requirements.' 'If you have been advised not to dance or do certain workouts due to a medical condition or injury, it's important that you follow this advice to prevent further injury or damage. It can take a while to get into the groove of a dance class but remember, everyone will be at a different level and as long as you're having fun, how technically good you are doesn't really matter. Dance workouts (and especially dance home workouts) are a brilliant way for beginners to get their confidence up, learn some new moves and shake off self-consciousness. Results vary based on starting point and effort following BODi's exercise and healthy eating plans. This is a fun one if you’re looking to have a good time while you’re working it. Dance Workout for BeginnersThis is a perfect dance workout for beginners! This is a great workout to help you get that “celebrity dance body”! Nikki's workouts are always great and offer anywhere from 7-minute dance workouts to 45-minute strength classes. To narrow your search, filter dance workouts by type (such as high-intensity interval training, bounce, sculpt), music, fitness level, class length, body focus, impact level, instructor, and equipment needed. That said, structured dance workout classes are sometimes created by professionals with fitness expertise to deliver certain exercise benefits. If it’s been longer since your last meal, look for a high-carb snack you can eat 20 to 90 minutes before the workout that’s easy to digest.Tone muscles, and build your strength and balance with this workout.“I love learning these dance routines!You might not know anyone else in the class and you might be worried the teacher will single you out.That said, structured dance workout classes are sometimes created by professionals with fitness expertise to deliver certain exercise benefits.You can totally train at home for a successful weight loss strategy. Every dance tells a story—it’s not just an exercise, but an opportunity to learn about other cultures if this isn’t your own. “Afrobeat lovers, check out Afro dance fitness instructor Rachael Okesola, creator of Afrifitness. Actress Nina Dobrev is dancing with you the entire time, adding to the novelty of having a celebrity work out with you! However, each choreographed section repeats itself many times before blending together into a seamless dance routine. Most popular fitness programs Cardio Dance Workout Celebs LoveCelebrities all over use dance as a means of toning and tightening their bodies.Can you build muscle mass with bodyweight exercises?Belly dance is often described as expressive, romantic and meditative.Lynn Grieger is a registered dietitian-nutritionist, certified diabetes care and education specialist, certified personal trainer, and certified health and wellness coach.Why is dancing a good workout?How can dancing benefit you?Free videos that are perfect for weight loss!If you struggle to maintain a consistent fitness routine, perhaps you just need to pick activities that get you working up a sweat without feeling like you’re working out.“Also, if you’ve had any musculoskeletal injuries in the past, I would recommend consulting with a physician or physical therapist for modifications during workouts,” she says. The thing I love about fitness is you can truly find something for everyone… and today is proof of that! I enjoy lifting heavy weights and running outdoors, but I realize those aren’t everyone’s favorite preferred way to workout. It's recommended adults get at least 150 minutes of moderate physical activity a week, or around 20 to 30 minutes a day. If you like high-energy dance workouts where you will move your body nonstop and sweat, you will love Kukuwa.” —Krista Martins, founder of Wukkout! You can also download a dance fitness app or search for dance workouts on platforms like YouTube. But while you may lose weight through consistent dance workouts and nutrition adjustments, it’s best to work with a certified personal trainer and registered dietitian who can help you fit dance workouts — and any other activities you love — into your overall wellness goals, MacDonald says. Many dance workouts are designed to build muscular strength, mobility, and flexibility. If you're in the market for some serious home workout happiness, dance workouts might be the quickest way to whip some up. Sheedy breaks down five major benefits of dance workouts. Some classes, like my ballet fitness workouts, will contain some floor work or may finish with a floor stretch, which requires a yoga mat or comfy flooring. 'No, most popular dance workouts don't need any equipment. Dancing can tone lean muscle, improve cardiovascular endurance, and even improve flexibility. How can dancing benefit you? To be honest, it doesn’t really matter what your preferred exercise mode is as long as you do it! Free videos that are perfect for weight loss! 7 amazing workouts and 7 delicious, healthy recipes delivered daily right to your inbox! Plus, you should aim to do strengthening and balance exercises at least twice a week. Doing this workout a few times a week is a great way to build up to 150 minutes of activity. Lynn brings her expertise in nutrition, exercise, and behavior change to her work in helping people reach their individual health and fitness goals. You can join daily live-streamed classes or work out on your own time with on-demand classes. This style includes exercises such as hip swings, squats, jogging where you stand, and much more. A high energy form of aerobic exercise with the slight influence of Latin dancing, Zumba is a jolly way to inculcate physical activity in your life. These dance exercise videos are choreographed with simple yet effective steps to help you get warmed up. Listed below are some types of dance exercise videos, ranging from African to Bollywood, to help you choose one for your next exercise session. The dance videos take you through each step with such energy and fun that the whole session of exercising sways past you in a flicker. The trick here is to couple your home workouts with adjustments to your nutrition. With progressive overload, we want to make our workouts more and more challenging, thus putting additional strain on our muscles. Check out The 20-Minute Playground Workout for some Level Three exercises. This is a relatively advanced workout already, but if you want to progress to the next level, check out the main Batman Bodyweight Workout for tips on how to do just that. These long-time pals make every follower feel like part of the friend circle.Millions of people like you have used Couch to 5K to start running.According to a review and meta-analysis published in December 2018 in the Journal of the American Geriatrics Society, dance improves working memory, cognitive flexibility (the mental ability to adapt to new or changing events), and learning in older adults with varying levels of cognitive ability.In addition, dancing is a weight-bearing activity, which the National Osteoporosis Foundation notes can help you maintain or build bone density.Sometimes, you just plain find yourself stuck in a hotel room.High-intensity interval training is also great for increasing your aerobic capacity, which is the maximum amount of oxygen your body can take in at any given time.Set the alarm clock to 15 minutes from now and see how many circuits you can do!Here, you’ll combine traditional Bollywood dances and freestyle movements — however, there is no right or wrong way to do it.Dancing is one of the most popular and trending ways these days to drop some pounds and get in shape for it invokes nothing but pure joy and bliss! Although you can use light weights, it isn’t a requirement. For instance, this 20-minute routine by Jamie Kinkeade is set to your favorite 80s grooves. KINRGY isn’t about traditional spins and twirls — it’s about coloring outside the lines through an immersive dance and meditative journey. Some might agree that Hough’s KINRGY is a bit like dance therapy. Allow yourself to let loose with this one, and remember to meow and get silly while you dance. Our original bodyweight workout from 2009 is a great step up from the beginner bodyweight workout when you’re ready for more of a challenge. 13 free weights exercises for a full-body workout Another Tanju special, this 25-minute workout is sweaty and fun, exactly what you want from a dance workout! A quick dance workout, this 5-minute class lead by Fit Body by Ashley, get your groove on first thing. You’ll surprise yourself with your ability, strength and coordination and your confidence in class will improve. But within minutes, you’ll find that everyone is in the class for the same reasons as you and you can bet that plenty of people will be at the same level with the same fears. 'The first dance class can be a nerve-wracking experience for many people. 'It’s been proven that dance releases more endorphins than other forms of aerobic exercise. “They are the most efficient and preferred source of energy to fuel muscles during exercise, especially during the higher-intensity training that dancers engage in,” says Kelly Jones, RD, a certified specialist in sports dietetics and the owner of Student Athlete Nutrition in Philadelphia.That can be tricky, however, and Burgau recommended using a metric called Rate of Perceived Exertion (RPE) to calculate how hard you’re actually working.For a genuine mood-boosting dance workout, look no further than Kukuwa's positive, high-energy routines.You could also do an easier variation of each exercise in your workout for one round, slow and controlled, to prep your body for the harder workout to come.With progressive overload, we want to make our workouts more and more challenging, thus putting additional strain on our muscles.Check out our full guide on How to Start Interval Training for some more ideas on HIIT workouts.Another short sesh but this time it's Lady Gaga's Bad Romance getting the dance workout treatment. Also, check with your doctor before trying dance workouts if you have a health condition or injury that might make exercise unsafe. If dance workouts form the bulk of your exercise routine, Grainger recommends doing them at least four days per week for the best results. Pop music and cardio exercises are the classic mix-ups in the world of dance workout. Begin this exercise in a lunge position. Then place the right hand down and switch to the other side, repeating for 10 times on each side. Pull your naval in toward your spine and shift your weight to your left hand as you lift your right hand up and tap your left shoulder. You can pick up the pace and increase the impact of this workout by adding jumps. As you start moving faster, try and keep your knees up as high as you can. Filter by instructor name, class type (such as Zumba Step, Zumba Toning), time (if applicable), duration, language, and country. You’ll find a class calendar for live classes on the Zumba site. For those who can’t make it to a Body by Simone location in New York City or Los Angeles, there’s the digital studio, which offers more than 1,000 classes. Body by Simone is a dance-based workout method created by celebrity trainer, National Academy of Sports–certified personal trainer, and ballet dancer Simone De La Rue. Oula’s online library also offers tutorials to help you nail moves most commonly used in classes. Is there a more perfect dance fitness instructor than Dancing With the Stars alum Julianne Hough? All you need is 10 minutes in the morning to get your heart rate up and soak in the day’s positive energy. Utilizing tools to help you along in your dance fitness journey is best. Although some instructors suggest keeping a resistance band or dance bar nearby, you can leap right into these exciting exercise videos without any equipment. Mixing up your fitness regimen with belly dance, bhangra, or Afrobeats also offers more unique options for burning calories. Place both hands on the floor and shift your weight onto your hands. Alternate left and right, performing 5 times to each side. Repeat, moving this time to the right. Brilliant for beginners, you'll run through a number of different dance styles in this short dance workout. For a genuine mood-boosting dance workout, look no further than Kukuwa's positive, high-energy routines. 'As you continue with classes you will get to know your body and what it’s capable of. You may not reap the same benefits if you’re just dancing for fun. “The way I program dance cardio is that it’s pretty repetitive, and it’s aerobic, so the intention is to get your heart rate up,” says Megan Roup, a former professional dancer and an ACE-certified personal trainer who founded the The Sculpt Society, a dance cardio workout app. Your best bet is to try a variety of workouts to see which dance moves you most. If you are a dancehall or Soca lover, you will love it.” —Jernigan The moves are for dancers and non-dancers. ” —Chasi Jernigan, a plus-size fitness instructor in Wetumpka, Alabama After you’ve gone through a complete set three times, go down the slide! I’ll give you a Level One workout, and a Level Two. If at any time, a movement feels way too easy, add an additional 5 reps to it and continue counting up from there. An earlier small study in older adults with osteoporosis found that dancing even helped reverse losses in bone density. Researchers suggest that moderate-intensity dance is optimal for older adults. According to a review and meta-analysis published in December 2018 in the Journal of the American Geriatrics Society, dance improves working memory, cognitive flexibility (the mental ability to adapt to new or changing events), and learning in older adults with varying levels of cognitive ability. Dance is chock-full of potential perks for both the body and mind. This is what we’ve dedicated our lives to, and you’re now part of a killer community. I’d love to hear how this workout went for you and how else we can help! The whole point is “do a bit more than last time.” These are only a few of the best dance fitness videos on YouTube, but they’re a great starting point. Bhangra is one of the more unique workouts you can do, giving you the ultimate dance flex to shock your friends and family. Beginners shouldn’t fear this 30-minute YouTube class, as it’s made especially for dancers at your level. Perform the workout 3 times per week, with a rest day in between. After giving your shot at Zumba dance for weight loss, you can also try Latin dance to shed some extra pounds as Zumba is largely based on Latin dance. These not only help in building your flexibility but also helps in strengthening your total body. A primitive dance form, tribal dance exercise is effortless to participate in. Thus, including some peppy South-Indian dance workout videos to your routine is a great way to lose weight as it helps in conditioning and strengthening your whole body, especially your leg muscles. A widely famous form of dance workout, this style is the perfect choice for the desi person in you as it incorporates cardio exercises to popular Bollywood music, giving you a high-intensity workout. Here are 19 dance workouts you can try to boost your mood and get you sweating. 30 Minute Total Body Burn Cardio Dance WorkoutDenise Austin is the name in the game for dance workouts. Experiment with signature Les Mills dance workouts, such as Sh’Bam, BodyJam, Barre, and Dance, or get more guidance with a workout plan. Les Mills offers a variety of group workouts — dance workouts included — at gyms around the globe. Founded by choreographer Kali Lindner, Oula is an online portal filled with hundreds of pre-recorded dance workout classes and daily live classes. The exact number varies depending on the style of dance and your body weight. For example, research published in July 2021 in Brain Sciences found that people with mild Parkinson’s disease who participated in weekly dance classes for three years showed slower symptom progression than those who didn’t. To start with, you need to use both your brain and your body to dance, Roup says — particularly when it comes to learning choreography or dance routines. The dance party is similar to the dance arcade games except that you need to do the same with your friend in front of your television or computer. With music that is motivating and peppy, this style is so fun to groove to that you forget you are working out. This style integrates plenty of repetitive strength movements to pop music that mainly focuses on increasing your heart rate.