Share on facebook
Share on twitter
Share on linkedin

Dance Fitness: Bust a Move, Not the Scales!

Holly Smith

By: Holly Smith, M.D. - Osteopathic Medicine, B.S. - Dietetics, NASM-PES Certified Trainer,

Writer, The Fit Father Project & Fit Mother Project

dance fitness

Getting tired of the same old fitness routine? Why not try a dance class? Dance fitness is a great way to get your body moving and improve your aerobic fitness and strength!

Plus, learning new dance moves will keep your mind engaged so that you won’t even feel like you’re working out.

You don’t have to have a dance background to join a dance fitness class.

There are tons of introductory courses to get you started.

Or, if you are reluctant to jump right into a group class, you can even try dance videos or online classes that you can do from the comfort of your own home.

Ready to get started with dance fitness? Keep reading!

Did you know you can “green” your fitness? Check out these eco-friendly workouts!

Dance Your Way Into A Healthier Lifestyle

Dance fitness is a great way to improve your overall health.

A recent 2020 study found that Zumba dance improved a number of health factors in sedentary women, including mental health, physical fitness, and quality of life

There are all sorts of styles of dance that you can incorporate into your exercise routine.

The first step is choosing a dance class, and then the fun begins!

If you are looking to get your heart rate up and improve your cardiovascular fitness, you will want to choose a more fast-paced dance class like Zumba.

On the other hand, if you are aiming to increase your mobility and flexibility, you may want to opt for slower-paced classes like yoga dance or Barre.

Here are some of the top dance fitness classes to try out if you are looking for a new approach to your workout program.

Cardio Fitness

These dance workouts are more intense and fast-paced.

Cardio dance workouts will get your heart racing and improve cardiovascular fitness to the greatest extent.

Of course, you will also be building great lower body and core strength as well.

Examples include:

  • Zumba: Zumba is a fast-paced cardio workout based on Latin dance that will have you breaking a sweat in no time.
  • Jazzercise: Like Zumba, this is another aerobic dance class, however, is inspired by jazz dance.
  • Hip Hop Dance Fitness: These high-intensity workouts are set to hip hop music and can range from house dance, break dancing, and street dancing.

Learn about the best types of cardio for fat loss and the science behind cardio for WOMEN!

Barre Workouts

You have probably seen Barre classes advertised at your local gym.

While these classes are ballet-inspired, you don’t need pointy shoes or any background in ballet to participate.

These workouts incorporate elements of yoga, Pilates, and strength training to improve balance, posture, and flexibility.

Plus, these workouts will build stability and core strength.

Barre workouts tend to include high reps of isolating pulse-like movements to really burn out your muscles.

These are excellent low-impact, moderate-intensity classes.

They don’t provide as much of the hard impact cardio but are a great addition to any fitness routine to really hone in on core strength and balance.

Mind-Body Dance

Mind-body dance classes are lower impact and intensity and focus more on stability, balance, and flexibility.

Since a lot of these workouts incorporate aspects of yoga or tai chi, they also help reduce stress and improve mental health as well.

Yoga Trance Dance

This is a form of mind-body dance.

These workouts incorporate elements of yoga into a flowing routine.

Classes are more low-impact and low- to moderate-intensity.

This makes it a perfect place to start if you are looking for a beginner's course in dance fitness.

These workouts offer combined benefits ranging from improved cardiovascular health to enhanced flexibility and reduced stress.

Yoga workouts are great for both mental and physical health.

A 2014 study found that women who participated in yoga regularly over a five-year period increased their bone mineral density in both the hips and spine.

Plus, flexibility and mindfulness exercises, like yoga, can also help decrease stress and improve sleep.

Here are 10 stretches that you should be doing every day!

Nia

The Nia technique is a holistic exercise that integrates body movement with visualization and imagery to connect the mind, body, and soul.

It blends elements from the dance, martial arts, and healing arts to improve flexibility, agility, mobility, strength, and stability.

Because it is low impact and lower intensity it is the perfect option for beginners, but also great even for those with a more active lifestyle.

Sensual Dance

These classes are more sexual in nature and include things like belly dancing, aerial dance, and pole dancing.

Sensual dance, especially aerial and pole dancing, will build some serious upper body and core strength.

This is a fun way to incorporate fitness and friskiness at the same time.

Belly Dancing

Dance classes like belly dancing are a little more sensual and are a great way to raise your heart rate and build core strength and flexibility.

Belly dancing is a fun way to get into great shape and to show off some new dance moves.

Pole Dancing

Pole dancing tends to carry a stigma, however with the introduction of pole dancing classes into fitness, more women are embracing this form of exercise.

Studies have found that women engaging in pole fitness actually experience positive body image and empowerment in these classes.

On top of that, pole dancing can provide serious aerobic health benefits, especially in more demanding classes.

Research suggests that an advanced-level 60-minute pole dancing class is classified as a moderate-intensity cardiorespiratory exercise.

What to Wear for Dance Fitness

For most dance fitness classes, all you need is comfortable, gym-appropriate clothing and a pair of tennis shoes.

However, certain gyms and studios may have specific dress codes for their classes. Be sure to ask about studio-specific rules and guidelines about what to wear.

For example, some Barre studios require you to go barefoot during class or to wear socks with special grips on the bottoms.

Other classes may require more tight-fitting clothes depending on the types of dance moves you may be doing.

If you are going to be using certain equipment, like in a pole dancing class, you won’t want to use a lot of lotion that could slip on the poles and cause an injury.

For intense cardio dance classes, you will want to bring along a water bottle to keep you hydrated and a towel to wipe off the sweat during an intense class.

Dance In Your Living Room

Not everyone can afford studio dance classes, or you may not be able to make the gym schedule coincide with your work schedule.

Fortunately, online workouts and DVDs are great options to bring dance fitness to your home on your schedule.

Plus, as a beginner, it can be intimidating to dance in a big group.

With at-home workouts, you can pause the video and learn the moves on your own as you get more comfortable with the workouts.

It's normal to feel nervous when trying dance fitness classes for the first time at a studio.

Even with beginner classes, it can be tough picking up on the dance moves, especially when you feel like others are watching.

The truth is, everyone is there for the same reason — to get into great shape while having fun at the same time!

Chances are, most of the people there feel the same way you do.

So have fun with it!

In no time you'll be a dance fitness pro.

Holly Smith
Holly Smith

Writer, The Fit Father Project & Fit Mother Project

Holly is an osteopathic physician, runner, triathlete, and fitness and nutrition enthusiast.

She is board certified in nephrology and internal medicine, has a bachelors degree in dietetics and is a certified personal trainer with NASM-PES certification.

Holly has completed four full ironmans, twelve marathons, countless half ironmans, olympic distance triathlons, half marathons and numerous other road races.

Holly joined the Fit Father Project in May 2019 as a regular writer, contributing articles on health, wellness, exercise, and nutrition.

She has also recently qualified for the 2020 World Championships for Ironman 70.3, in New Zealand!

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

  • The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.
  • The metabolism-boosting Fit Mother 30X Workout (under 90 min/week) to kickstart your metabolism for fast fat burning.
  • VIP email coaching where we’ll personally walk you through the program.
Learn More About FM30X

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

  • The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.
  • The metabolism-boosting Fit Mother 30X Workout (under 90 min/week) to kickstart your metabolism for fast fat burning.
  • VIP email coaching where we’ll personally walk you through the program.
Learn More About FM30X

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on dance fitness.

Join Fit Father 30X

The World’s First Weight Loss Program for Men 40+

Lose Weight. Keep it Off.

Fit Mother Project Fact-Checking Standards

Our Fit Mother Project Team’s deepest commitment is to helping you live healthier for both yourself and your family. And when it comes to online content, integrity and trust is everything. That’s why our Fit Mother Project staff-writers are all trained professionals in the field of health and wellness (registered dieticians, licensed personal trainers, and licensed physicians) – see the full team here. We rigorously run all of our articles through a rigorous editorial process to ensure the accuracy, simplicity, and utility of the information. And we aren’t just a team of “academics” sitting in an ivory tower. We are real people – with jobs, responsibilities, and families – working hard in the trenches and testing our tips & methods out to make sure you can stay healthy for family.

Here is what you can expect from us on our Fit Mother Blog and YouTube channel:

  1. All of our content is written and reviewed by licensed health professionals (dieticians, personal trainers, doctors).
  2. In nearly all of our articles, we link to published research studies from the most respected peer-reviewed medical & health journals.
  3. We include research-based videos to accompany our articles to make it easier for you to consume our content, put it into action, and see results.
  4. Inside our articles & videos, we do promote our free meal plans, workouts, and/or paid programs, because we know they have the potential to change your life.
  5. We openly take feedback here on our contact page. We welcome your content suggestions… and even feedback on grammar (we’d like to thing that we’re pretty OK at spelling and “stuff”).
  6. Above all, we are a community of likeminded men and women committed to living healthier. We do not advocate any health advice that we wouldn’t personally implement with our families. Because as far as we’re concerned, you’re our family too.

Thanks for checking out the blog. We can’t wait to support you toward greater health, energy, and vitality.

– The Fit Mother Project Team

 

Terms of Service & Privacy Policy