Dancing is good for you in more ways than one. Not only is it a great way to get your heart pumping and burn some calories, but it’s also a lot of fun! Unfortunately, most of us save dancing for special occasions like weddings or going out to the club. But what if we told you that there are ways to dance that can improve your health and well-being? Dancing workouts are the next best thing to a fun night out. And, they come with some serious health benefits. If you’re thinking of swapping cocktail nights out for a sweat session that won’t leave you hungover, here are eight of the best dancing workouts to try on the BetterMe app.
1. Hip-Hop Groove (22 Minutes)
If you loved the dance movies “So You Think You Can Dance” and “Step Up”, you’re in for a treat with this hip-hop groove workout. This fun and energetic routine will get your heart rate up while you learn some sick moves.
Hip-hop dance is characterized by its use of intricate footwork, rhythmic movements, and acrobatic tricks. The style has roots in a variety of other dances, including African American vernacular styles like breaking, locking, and popping.
Although it’s more common for hip-hop lovers to dance in small groups or crews and have battles or cyphers, this newbie-friendly workout will teach you the basics of hip-hop so you can enjoy the style on your own.
Benefits: This is a full-body cardio workout that targets your legs, arms, and core. It’s also a great way to relieve stress and have some fun (3). By the end of it, you’ll be prepared for a more advanced hip-hop class.
2. Afrobeat Vibes (15 Minutes)
Afrobeat dance is a fusion of traditional African rhythms and movements with contemporary western influences. The result is a high-energy, athletic and very sensual dance style that is perfect for parties and events.
The key characteristic of Afrobeat dancing is its focus on the hips, legs, and feet. This means that dancers must have strong lower bodies in order to execute the moves correctly. The hips are used to create a variety of different rhythms and movements, which are then combined with the arms and legs to create a complete routine.
Another key characteristic of Afrobeat dancing is the energetic and sensual nature of the dance. This means that dancers must be able to convey a sense of passion and excitement in their movements in order to really get the audience going.
This dance workout is rated medium, which means that it’s perfect for those who are somewhat familiar with the moves and are more focused on getting a good workout.
Benefits: Lower-body focused, this workout will tone your legs, glutes, and core. It’s also a great cardio workout that will get your heart pumping (2).
3. Waves Of Belly Dance (30 Minutes)
If this title conjured the image of a big, beautiful belly dancer undulating to Middle Eastern music in a crowded nightclub, you’re not far off. Belly dancing is a sensual and exotic dance style that originated in the Middle East. It’s also associated with Bollywood dancing, which is a more recent fusion of traditional Indian and Middle Eastern dance styles.
The basic movements in belly dancing are isolations, in which different parts of the body are moved independently from each other. This creates the “snake-like” undulations that are characteristic of the style.
Belly dancers also use a lot of hip drops, shimmies, and figure eights to create an incredibly sensual and alluring dance.The movements in belly dancing are mainly isolated to the abdominal muscles, which is why this workout is such a great way to tone your core.
But, the dance also works the legs, glutes, and arms. This particular routine is focused on the “wave” movement, which is a series of undulations that flow from the hips to the chest. This move is often used in conjunction with other belly dance moves to create a more complex routine.
The Waves of Belly Dance workout is rated medium in the BetterMe app, so don’t be discouraged if you can’t quite keep up at first. Use the practice mode to get the hang of the movements before you move on to the full routine.
Benefits: In addition to toning your core muscles, this workout also helps to tone your legs and arms. It’s also a great cardio workout that will get your heart rate up (1).
4. Don’t Worry, Be Salsa (25 Minutes)
Salsa is a fun, energetic, and passionate dance style that originates from Cuba. It’s a blend of Cuban and African rhythms and movements, and it’s often danced to Latin music. Salsa dancing is characterized by fast-paced footwork, sharp turns, and flashy moves.
The basic salsa step consists of a quick step to the side, followed by a tap with the opposite foot. From there, dancers can add in a variety of different moves, including turns, spins, and dips. Salsa dancing is often done in pairs, but it can also be done solo.
This particular routine is rated newbie, and is focused on the basic salsa steps. So, if you’re new to salsa dancing or just want to brush up on your basics, this is the workout for you. The routine starts off slow and gradually builds in intensity. By the end, you’ll be sweating and feeling the burn!
Benefits: Salsa is a great cardio workout that will get your heart pumping. It’s also a leg-intensive workout that will help to tone your lower body (1).
5. Twerk From Home (24 Minutes)
Yes, you read that correctly. You can twerk your way to a better body with this fun and intense workout routine. Twerking is a dance move that originated from the New Orleans hip-hop scene. It’s characterized by a rapid shaking of the hips and buttocks, and is often done to music with a heavy bass.
At its most basic, twerking is simply a movement of the hips. But, there are also a variety of different ways to do it, including squatting, bending over, and even lying down. Twerking is often done in pairs or groups, but can also be done solo.
This routine is rated medium, and for good reason. Twerking is a pretty intense cardio workout, and this routine will leave you feeling the burn. The routine starts off slow and gradually builds in intensity, so you can warm up your muscles and get used to the movements.
Benefits: While twerking might not be the most traditional form of exercise, it is a great way to get your heart rate up and tone your lower body. This routine is focused on toning the glutes, thighs, and core. But, it’s also a great cardio workout. So, if you’re looking for a fun and unique way to get in shape, this is it!
6. Jazz Funk Choreo (22 Minutes)
Jazz Funk is known for its catchy melodies, groovy rhythms, and soulful vocals. Its choreography is characterized by fast-paced and energetic moves that are often seen in hip-hop and R&B videos.
Jazz Funk choreography often includes a lot of turns, spins, and leaps, as well as floor work. For newbies, learning Jazz Funk can be a great way to add some excitement and energy to their routine. It is also a good choice for dancers who want to challenge themselves with more difficult choreography.
This newbie-level routine starts off slow and gradually builds in intensity, so you can warm up your muscles and get used to the moves. By the end, you’ll be sweating and feeling it!
Benefits: Jazz Funk is a great cardio workout that will get your heart rate up and help you to tone your lower body. This routine is focused on toning the glutes, thighs, and core. But, it’s also a great workout for your arms, legs, and back (1).
Dropping pounds by dozens without hard-breathing exhilarating trainings can be everybody’s dream. Indeed, it is possible with dancing workouts. You can find a huge amount of dancing activities on BetterMe fitness app. Install it and dance with it.
7. Stiletto Slay (26 Minutes)
The term “stiletto” refers to any type of high-heeled shoe. Stilettos are often worn for special occasions, such as weddings or nights out on the town. But, they can also be worn for everyday activities, such as walking or even working out.
Wearing stilettos during your workout routine can add an extra challenge, and help to tone your lower body. This routine is rated medium, and is focused on toning the glutes, thighs, and core. The routine starts off slow and gradually builds in intensity. The idea is to challenge yourself while still having fun.
The Stiletto Slay is rated newbie—perfect for you who are just starting out. Even if you’re not used to working out in heels, this routine will help you to get accustomed to the movement and find your balance.
Benefits: This routine is focused on toning the lower body. In particular, it will help to tone the glutes, thighs, and core. Wearing stilettos during your workout will also help to improve your balance and coordination (1).
8. Born To Bachata
Bachata is a sensual and romantic style of dance that originates from the Dominican Republic. It is danced to a 4/4 beat, and often features music with a Spanish guitar sound.
At the most basic level, bachata dance is performed by a man and a woman standing in an embrace, with their upper bodies touching. The man leads the woman through a series of moves using his hips, torso, and legs, while the woman follows his lead.
As the dance progresses, the two dancers may break apart to perform solo movements, before coming back together again. The Born to Bachata routine is rated medium, for people who have an idea but are still beginners.
This routine is a great way to learn the basic steps of bachata, and to get a feel for the music and the movement. The routine starts off slow, with easy-to-follow instructions. By the end, you’ll be ready to hit the dance floor!
Benefits: But, it can also be danced solo. This routine is a great way to get your heart rate up and tone your lower body. In particular, it will help to tone the glutes, thighs, and core.
Tips For Newbies Learning Dancing Workouts For Fun
Guided video routines are a great way to learn new dance moves and put them into a workout routine. But, there are a few things to keep in mind if you’re new to dancing:
- Warm up before you start: Just like with any other type of workout, it’s important to warm up your muscles before you start dancing. A good warm-up will help to prevent injuries, and get your body ready for the workout (4).
- Start slow: If you’re new to dancing, it’s important to start slow and gradually build up your intensity. Don’t try to do too much too soon. Start with a few simple moves, and then add more as you get comfortable.
- Focus on your form: When you’re first starting out, it’s important to focus on your form and technique. As you get better, you can start to add more flair and personality to your movements. But, if you’re just starting out, make sure that you’re doing the steps correctly.
- Consistency: Remember that practice makes perfect. The more you dance, the better you’ll get. So, don’t be discouraged if you don’t get it right away. Just keep at it, and soon you’ll be good at it.
Dancing Workouts: The Bottom Line
These are just some of the fun and unique dancing workouts that you can try on the BetterMe app. With so many different styles to choose from, you’re sure to find one that you love. Put on your dancing shoes, and get ready to sweat!
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
- Dance – health benefits (2022, betterhealth.vic.gov.au)
- Rhythm experience and Africana culture trial (REACT!): A culturally salient intervention to promote neurocognitive health, mood, and well-being in older African Americans (2016, nih.gov)
- The Physiological and Psychological Benefits of Dance and its Effects on Children and Adolescents: A Systematic Review (2022, nih.gov)
- Why Warming Up and Cooling Down is Important (2016, trycitymed.org)