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Whether you’re looking to be the next Beyoncé or just add some excitement to your workout routine, trying out a dance workout can be a great way to get your body moving and burn some serious calories.
If you’re feeling timid about shaking your groove thing in front of a bunch of people, these free, at-home dance workout videos will help you practice, let loose, and have a lot of fun in the process.
Cardio Hip-Hop 101 Workout: 10-Minute Solution - Heather Graham
Ever notice how dancers have killer abs, despite never hitting the floor for crunches? There’s a reason for that — every move a dancer makes engages their abs. This quick workout with Heather Graham of BeFit walks you through the moves you need to shake your body like a dancer while getting an effective core workout, not to mention your fair share of cardio. This is a low-impact routine perfect for those just getting back into exercise.
5-Minute Dance Workout
Got five minutes? That’s all you need to do this dance cardio workout routine for beginners by Koboko Fitness. It might not get you on “Dancing with the Stars,” but it will get you sweating.
Koboko’s infectious smile and contagious energy will have you pumped up in no time. The helpful prompts let you know what move you should be doing and what comes next. This would be great for a warmup to a strength-training workout. No equipment is required.
Full-Body Dance Workout - Keaira LaShae
Keaira LaShae of Superhero Fitness will walk you through six calorie-burning dance moves, then show you how to perform them like the superhero you are — all in under 13 minutes! Not a shabby way to fit in a workout for the day, right?
Clear a space in your living room, grab a water bottle, and get to it. The full-body routine will help you tone up everywhere. One mom even commented that she now has abs after two babies. This workout is great for beginners and onward.
When you’re gasping for air and the instructor says “This was your warmup,” you know you’re in for a fat-burning workout. The music is fast-paced, the dance moves are fun, and the instructor makes even complicated moves easy to understand so you can spend your time dancing, not stumbling around.
A combination of dance and high-intensity interval training (HIIT), this 20-minute Zumba class will give you a full-body workout and cardio session in one. It’s complete with jumping, jabbing, kicking, and more. No equipment is required, so get to it! This one is great for seasoned exercisers.
5-Minute Intense Ab Workout
Ashley and the team of Strong and Sexy incorporate moves like standing ab pumps, side crunches, and side-to-side leans into fun dance moves that’ll leave you feeling like a professional dancer — even if your abs are burning. As an added bonus, the dancer on the right side of the screen shows you how to perform lower-intensity versions of each dance move.
If completing crunches and planks is your worst nightmare, add this ab routine to the end of your workout to get your core work in while having fun doing it.
16-Minute Bollywood Cardio Workout
Straight from the Bollywood Burn series, fitness star and yogi Hemalayaa leads this low-intensity cardio dance routine. It’s upbeat and fun, and Hemalayaa encourages you to smile even when you want to stop, because you’ll feel great when it’s over.
With a focus on cardio and getting your heart rate up, do this routine if you’re short on time or want to switch up your normal treadmill or elliptical game. Because this workout is fairly low-intensity, it’s great for beginners.
8-Minute Cardio Dance to Lose Weight
Want to dance with Susana Yábar? You should, because the woman has moves, and she’ll help you learn exactly how to do them. Set with a gorgeous water backdrop, Susana’s moves are so fresh, modern, and fun, you might just forget you’re alone dancing at home.
With a focus on your abs, the moves in this workout require a strong core — don’t forget to engage those muscles! — and a base of cardio fitness. This would be a great warmup for a strength-training workout.
3-Minute Hip-Hop Dance Workout with Fitness Marshall X Matt Steffanina
This short and sweet workout will blow you away by taking exercises that you think you know, like the simple jump rope, and transforming them into a killer dance-cardio move. There might even be some modified twerking happening in the end.
In just three minutes, you’ll be sweaty, your heart will be pumping, and your muscles will be warm. If you know how to dance, use this routine as a warmup to your workout. If you aren’t a dancing queen just yet, it may be a bit more difficult for you to follow along.
Intense Dance Workout with Danielle Peazer
This seven-minute dance video by professional dancer Danielle Peazer has it all: tempo, energy, and lots of dance moves to raise your heart rate. All of Danielle’s dance workouts are designed to help build a dancer’s body for everyday people.
There’s lots of jumping in this routine — it’s definitely an HIIT bodyweight workout — so if you’re a beginner or have joint problems, this is not for you. Tackle this routine in the morning to start your day off on the right foot.
5-Minute Beginner Dance Cardio Workout — Tone It Up
Tori is a dancer from Los Angeles, and she incorporates all of the dance moves she uses regularly in a super fun and high-energy workout. As she explains, you don’t need to be a dancer to take her classes. In just five minutes, Tori manages to work your booty, core, arms, and legs. A great intro workout, this low-impact routine requires no equipment — just an empty space — and will be sure to warm you up.
Blogilates Cardio Dance + Ab Workout with the Fitness Marshall
While five-minute workouts are fun, you might need a little more time to really reach your fitness goals. This cardio dance workout, hosted by famed health blogger Cassey Ho, founder of Blogilates, is longer and more intense, so you’ll get a good calorie-burning session in while learning some fun dance moves.
The Fitness Marshall joins her and has a completely unique way of making difficult dance moves approachable. It’s like he’s able to trick you into working out! This is a slower-paced routine that really focuses on muscle-mind connection — especially your abs — which is a foundation of Pilates.
30-Minute Total-Body Cardio Dance Workout
Ready to take it to the next level? This workout with Chloe Bent is a full-length, 30-minute calorie burner that’s filled with dance moves that hit all the major muscle groups. After this dance routine, you’ll feel like your living room just became a stage. Take on this bodyweight routine at home when you need to spice up your cardio regimen. If you’re a beginner, don’t fret: This will be a great challenge for you.
Zumba Fitness Cardio Workout Full Video
Instructor Inés Aaranós leads this full 30-minute Zumba dance session on the beach. You might want to practice a few basic Zumba moves before diving into this full-length video, however. It’s fast-paced and without any breaks, leaving you no time to fall behind. It’s also cardio-intensive, but does feature some bodyweight strength moves to provide you with a well-rounded workout. Complete this routine a few times and see how you improve.
7-Minute Video Vixen Dance Workout
Don’t blink or you just might miss this seven-minute, high-energy dance workout with Vixen Dance for Elle.com. Featuring Janet, Shanut, and Carolina, this dance cardio session will have you sweating in no time. The Vixen Workout website describes its style as “a dance fitness format that uses commercial choreography, killer music remixes, and stage lighting so you can experience yourself as a performer.” This fast-paced routine will definitely burn some calories.
Zumba Dance Workout
Multiple routines make up this high-intensity, 24-minute Zumba workout by Daniel Hayhurst. Hayhurst’s dance combinations get your heart rate revved up from the very first beat without a lot of talking or interruptions.
In 2014, Hayhurst launched Danny’s Workout, a YouTube channel dedicated to teaching free Latin dance and aerobic classes. “The channel will continue with the Latin aerobics, featuring those classic Latin American styles such as the salsa, samba, reggaeton, merengue, and many, many more,” he explains in his debut video.
‘Hot Summer’ POP Cardio Dance Workout
“Everyone can dance! Just embrace your style! And, if it’s for fitness, well, the point is to get you moving, not to be a professional! So, if you’re sweating and having a good time, you’re doing it right!” says Blogilates creator Cassey Ho. In this video, she takes you through a step-by-step, 14-minute dance cardio workout, complete with instructions. This video is great for those who need a bit of extra guidance. After you’ve learned the exercises, you may even be able to take a few of these moves to the floor.
Zumba TurnUP | Shut Up & Dance
“Shut up and dance” in this high-energy, four-minute workout featuring the Zumba creator himself, Beto Perez, along with Venezuelan actress Maritza Bustamante. “The mix of cumbia and reggaeton rhythms means this is one hot choreo,” says the video’s description.
Although there are zero verbal instructions given during the routine, the video displays graphics when direction changes are about to occur. Dance cardio through and through, this routine will have your heart pumping and brow sweating.
15 Dance-Inspired Squats That’ll Make You Shake Your Booty
If you’re sick of doing endless repetitions of traditional squats, check out this video to challenge your muscles in new ways and spark some creativity. “We asked certified personal trainer and Women’s Health’s Next Fitness Star, Selena Watkins, to pull together 15 dance-inspired versions of this classic booty toner, and the results are giving us a whole new appreciation for an old-school move,” says the magazine. This routine is just a sampler of some of the squat variations you could complete. Pick three or four and incorporate them into your next leg day to spice things up.
Ballet Beautiful | Total Body Sculpt Workout: Mary Helen Bowers
BeFit presents a 15-minute, ballet-inspired workout by Mary Helen Bowers of Ballet Beautiful. This low-impact, full-body routine targets the core and all the major muscle groups of the body for a sculpted and lean physique.
If you’re nervous about channeling your inner ballerina, Bowers offers this friendly advice: “Dance experience is not required for Ballet Beautiful. I think the important thing is not to worry about how you look or how much experience you have, but to get out there and try! There’s a first time for everything.”
High-Cardio Workout: Nagada Sang Dhol Baje - Ram-Leela Review
Doonya describes itself as “your at-home solution for fun dance-fitness!” Bring the energy and dance of Bollywood straight to your living room with this cardio workout. With loads of energy, Doonya co-founders Kajal Desai and Priya Pandya give you a taste of their high-powered dance routines with this four-minute video that’ll leave you sweating in no time. You’ll definitely need some coordination to complete this routine, but it’s great for beginners.
Julianne Hough Dancing Workout
Get your hips moving with “Dancing with the Stars” star Julianne Hough in this 10-minute cardio-meets-ballroom dance workout. Hough shows you how to step, twist, and crunch your way to meeting your fitness goals.
With a focus on abs, this is definitely more of a how-to routine. Try adding it to the end of your workout to practice your coordination and steps. Julianne’s bod should be proof that dancing can do you good, especially in combination with a well-balanced diet and cardio regimen.
Fat-Burning Dance Workout for Beginners
In just under nine minutes, Joy Scola takes you through a beginner hip-hop workout to burn calories and work major muscles, like your core and legs. But don’t let the word “beginner” fool you. There’s just enough time to work up a sweat in this routine.
Not sure if you can dance hip-hop? Don’t worry! “Anyone can dance. It’s not about looking a certain way or doing certain moves,” Scola says. “It’s just about having fun and knowing that if you’re moving your body, you are improving your health, reducing stress, and burning off unwanted fat.”