Whether you choose African dance, TikTok dance parties, Latin fusion, or another dance style, you’ll score a fun aerobic workout, with most tending to be a full-body activity. Plus, you can pick one that’s suitable for your age, ability, and fitness level. Ready to get your groove on? Here’s everything you need to know about turning dance into a workout. Judson MacDonald, a Durham, North Carolina–based personal trainer and group fitness instructor certified by the American Council on Exercise (ACE) and a learning and development specialist for Les Mills International, says to simply try the dance workouts that appeal to you most. Are you drawn to hip-hop classes? Latin-inspired dance styles like Zumba? Variations of ballet such as barre? “Some workouts even include a variety of dance styles that help you get a taste of everything, as well as challenge yourself to explore things you normally wouldn’t try,” MacDonald says. Look for dance workouts that resonate with you. A great way to do that is to consider what music genres (e.g., hip-hop, Latin, jazz, folk) you enjoy. “I love house music, so I’m naturally drawn to classes that have a house music focus,” MacDonald says. Other factors to consider when looking for a dance fitness class include intensity, technique, and the style of the movements. Be aware that you may need to try a few classes, studios, or instructors to find one you enjoy. If you’re still unsure what dance style to try, look for classes that blend a few styles. “These are great classes to figure out what beats and movements you love so that you can do more of them,” MacDonald says. Many dance fitness classes are suitable for beginners. “Studios have new participants most days, if not every day,” MacDonald says. So rest assured that most instructors are equipped to support first-timers. However, it’s still a good idea to check a studio’s website or call to ask if it’s appropriate for beginners before you show up for a class. “The key is to read both the class title and the class description,” MacDonald says. If you see terms or phrases like “intermediate,” “advanced,” “technique driven,” or “skills enhancing,” you may want to start with a different class for the time being, he notes. Many studios and online platforms also offer virtual classes, which can be a great way to test workouts without committing to an in-person class. Or get creative. If you’d prefer to create your own dance workout, put together a 20- to 30-minute playlist of songs you love that have a similar tempo (speed). Then, MacDonald suggests, choose one or two dance moves you like from each of the following categories:
Movements that take you down into your legs (such as a squat or body roll)Movements that take you vertically (such as a vertical jump or hands over your head)Movements that take you side to side (such as a side step with touch or side salsa)Movements that turn you around (such as a simple turn or 360-degree jump)
Create a routine using those moves and hit play. That said, there are a few guidelines to keep in mind when selecting your dance workout attire:
Bottoms Wear what you feel comfortable in, whether that’s leggings, basketball shorts, or an embellished skirt. For high-intensity classes, however, MacDonald recommends bottoms made of moisture-wicking fabric (such as polyester, nylon, or spandex) in darker colors. “Sweat from up top can collect at the top of your pant legs,” he says, “and let’s just say, gray cotton doesn’t stay gray for long.”Tops Again, choose a top that suits your personal preferences. MacDonald likes looser shirts with flow, but any cut in a moisture-wicking fabric will be a good bet. “Don’t be afraid to go bold with color,” MacDonald says. And if you have breasts, a supportive sports bra will be really important.Shoes Most dance fitness classes require shoes. “Aim to select a shoe with a smooth sole and great ankle support,” MacDonald says. If you’re not sure whether you’ll need shoes, check with the gym or studio before you show up for class.Hair Accessories If your hair is long enough, tie it back to keep it out of your face during class. Bandanas, headbands, and hats are also great options to keep sweat from dripping into your eyes, MacDonald says.
Check with your healthcare provider. Visit your healthcare provider before starting dance classes if you have an underlying health condition, in particular if you have high blood pressure (hypertension) or heart-related issues, says Samantha Amway, a board-certified orthopedic clinical specialist and physical therapist in sports medicine at The Ohio State University Wexner Medical Center in Lewis Center, Ohio. It’s also a good idea to consult with a physical therapist if you’ve had musculoskeletal injuries in the past, she says.Stay hydrated. Don’t let dehydration spoil your fun. Stay ahead of fluid losses by drinking an extra 16 to 20 ounces of water roughly two hours before you start dancing, says Kelly Jones, RD, a board-certified specialist in sports dietetics and the owner of Student Athlete Nutrition in Philadelphia. Then take at least three to four gulps of water every 15 to 20 minutes during your workout.Take out the jump when needed. Don’t be afraid to modify jumping movements if you suffer from urinary incontinence or joint pain, or simply aren’t ready to jump. “The way to make it low impact is to walk out the movements,” says Megan Roup, a former professional dancer and ACE-certified personal trainer based in Los Angeles and the founder of The Sculpt Society, a dance cardio workout app. Instead of jumping jacks, simply step your foot out to the side.Use your whole foot. “A common mistake a lot of people make is they jump on the balls of their feet the whole time,” Roup says. Landing on the balls of your feet is hard on the calves and shins, which can lead to soreness, pain, or injury. “You should be rolling through the entire foot when you dance,” Roup says. Bending your knees when you land, as opposed to landing with your knees locked, is also important. That, and having supportive shoes, will help you avoid calf pain and shin splints, per Roup.
If you’re warming up on your own, MacDonald suggests doing 2 to 3 minutes of light jogging or another gentle form of cardio to elevate your heart rate. Follow that with a few dynamic stretches (active movements that stretch muscles through their full range of motion) that target the muscles you’ll need during your workout. A few moves to try:
Hip rolls (8 to 10 in each direction)Chest isolations that push the chest forward and backward by squeezing and releasing the shoulder blades (8 to 10 in each direction)Body rolls in which you brace your core, tuck your chin, squat down through your legs, and roll up one vertebra at a time (8 to 10 reps)Light jumps or a side step and touch the floor (8 to 10 reps per side).
“Consider that your mind may be ready to dance harder than your joint stability is,” MacDonald says. So resist the urge to jump right in and nail every move the instructor throws at you. As you get stronger and fitter, lengthen your dance sessions or add one or two dance workouts to your weekly routine. Try to give yourself a day off in between dance workouts so your body has time to recover. It’s also a good idea to supplement your routine with a couple of weekly strength workouts that target all your major muscle groups (including the abdominal and core muscles, arms and upper body, and glutes and other leg muscles), Breen says. Per the U.S. Department of Health and Human Services (HSS) Physical Activity Guidelines (PDF), dancing is an aerobic activity. This means it can be used to meet the weekly 150 minutes of moderate-intensity aerobic exercise the HHS recommends for overall health. Use other moderate-intensity aerobic activities to fill in gaps, since it’s unlikely that you’ll be doing 150 minutes of dancing per week — at least not in the beginning. To get started, MacDonald recommends trying this four-week training program.
Week 1
Day 1 Dance workout, 20 minutes Day 2 Rest or recovery activity (like yoga, flexibility exercises, or an easy walk) Day 3 Strength train, 30 to 45 minutes; walk, 30 minutes Day 4 Rest or walk, 20 to 30 minutes Day 5 Dance workout, 20 minutes, or rest Day 6 Strength train, 30 to 45 minutes; walk, 30 minutes Day 7 Rest or walk, 20 to 30 minutes
Week 2
Day 1 Dance workout, 20 to 30 minutes Day 2 Rest or recovery activity Day 3 Strength workout, 30 to 45 minutes; walk, 30 minutes Day 4 Rest or walk, 20 to 30 minutes Day 5 Dance workout, 20 to 30 minutes, or rest Day 6 Strength train, 30 to 45 minutes; walk, 30 minutes Day 7 Rest or walk, 20 to 30 minutes
Week 3
Day 1 Dance workout, 30 minutes Day 2 Strength train, 30 to 45 minutes; walk, 30 minutes Day 3 Dance workout, 30 minutes Day 4 Strength train, 30 to 45 minutes; walk, 30 minutes Day 5 Dance workout, 30 minutes, or rest or recovery activity Day 6 Rest or walk, 20 to 30 minutes Day 7 Rest or recovery activity
Week 4
Day 1 Dance workout, 30 to 40 minutes Day 2 Strength train, 30 to 45 minutes; walk, 20 to 30 minutes Day 3 Dance workout, 30 to 40 minutes Day 4 Strength train, 30 to 45 minutes; walk, 20 to 30 minutes Day 5 Dance workout, 30 to 40 minutes, or rest or recovery activity Day 6 Rest or recovery activity Day 7 Rest or recovery activity
