Still snowed in. Instead of walking, I have worked out to a YouTube cardio dance video for the last three days. Today is no exception. Hopefully, the weather will be better tomorrow. I do like cardio dance videos. They are a lot of fun. But usually, they are only 30 minutes or an hour. I can get in about four miles instead of my usual six when I am walking. I will have to admit, I do enjoy them more when they play oldies music instead of the newer hip-hop. I have done them all. As long as they get my heart pumping and make me move, I am OK with it. There’s nothing like a good aerobic workout to make you feel better. Granted, some of the steps are not easy, and you may have to repeat them multiple times to get the hang of it — which is easy to do when you’re at home. You just replay the video. Can’t do that in a live class. Sometimes, I may struggle to catch on, but my body always feels better afterward. Let’s learn more about cardio dance workouts.
According to Jenn Sinrich’s Aug. 3, 2017 article “The Fun (and Sweaty!) Benefits of Cardio Dance Classes” at https://classpass.com, if you’ve shied away from taking a cardio dance class because you know some shimmying and shaking and rhythm-required moves are probably involved, you’re not alone. Because whether you have moves like Jagger or can’t hold an eight-count for the life of you, dancing in front of people in a classroom with wall-to-wall mirrors can be, well, intimidating. But those who’ve given it a try know there’s more to cardio dance class than just nailing the moves. In fact, cardio dance is one of the best and most enjoyable ways to break a sweat. Bonus: It will help you bust that lack-of-rhythm rut and have you salsa dancing and hip-shaking in no time.
What is cardio dance?
Imagine you’re in a nightclub with all your best friends. The music is bumping; the crowd is energetic. You’re feeling good. You’re probably even sweating, and your heart rate is up high. That’s cardio dance in a nutshell — minus the club scene, booze and late hours. Cardio dance classes fuse musical rhythms and choreographed dance moves together to create a dynamic workout that’s designed for fun — and a good workout — in mind. Moving to the music allows your mind to relax while your body is in constant motion. The best part? No prior dance experience is required. Most classes offer easy-to-learn moves that anyone can pick up. Yes, even us super-uncoordinated folks!
Who does cardio dance work for?
Cardio dance classes are great for everyone, from the fitness newbie who’s looking to get back in shape without jumping into a high-intensity boot camp to the dance fanatic who wants to channel her inner Beyoncé. Cardio dance comes in all types of styles so you can choose one set of your favorite hip-hop tunes or country classics. And no matter the class, you can set your own pace. Most instructors provide modified versions of all their moves to cater to those with injuries or those who just want to take the intensity down a few notches.
Physical benefits of cardio dance
It utilizes different muscle groups.
Running and cycling are great workouts, but they only target certain areas of your muscle — namely, the ones in your legs. Cardio dance is unique in the sense that it gives you a full-body aerobic workout, toning and shaping your muscles through specific high- and low-impact movements. Because most dance moves alternate among using your arms, legs and glutes, you’re almost always working your core, which keeps you balanced and helps you maintain proper form.
Improves rhythm and coordination too!
The rhythmic movements you’ll find yourself doing in a cardio dance class might feel strange and unfamiliar at first, but over time, just like anything you do repeatedly, you’ll start to feel more comfortable — and might even look good while doing them! Also, utilizing your different muscle groups helps you become more familiar with utilizing different areas of your body, which can help you with everyday activities such as walking or standing up straight.
It burns tons of fat.
When you’re getting your heart rate up high and are able to keep it at that level for extended periods of time, that means your body is burning fat. Because there are few breaks in cardio dance, it’s known as one of the most fat-burning workouts.
It tones your muscles.
Most people don’t think cardio dance is great for toning since you’re not lifting heavy weights or doing high-intensity intervals, but that’s not true. Dance cardio can be just as effective as any other exercise for toning and firming areas of your body — especially your legs, glutes and obliques.
Mental benefits of cardio dance
It can boost your brain.
When your body starts moving to the sound of music or even a drum beat, the reward centers in your brain are stimulated and your sensory and motor circuits are activated. Just like when you learn any activity, the neurons in your brain are activated and your memory and recall is also enhanced. In fact, science is so behind the benefits of dance for your brain, that the activity is now being used to treat people with Parkinson’s disease!
It can improve your mood.
If just the beat and rhythm of a great song doesn’t already have you feeling a whole lot better about your day, moving your body along to the music will have you in higher spirits in no time. In fact, one Swedish study, which followed 112 teen girls struggling with stress, anxiety and depression — among other ailments — found that those who took dance classes improved their mental health and reported a boost in mood. These positive effects even lasted up to eight months after classes ended!
It breaks workout monotony.
Let’s face it — doing the same workout every single day can get old. Plus, working the same muscle groups for the same amount of time actually builds up a tolerance, so that you’re not getting as good of a workout you once were doing the same exact thing. Crazy, right? Cardio dance is different because it’s constantly switching up movements. It also is easier on your muscles because you’re not utilizing them until the point of exhaustion.
According to Tricia Christensen’s Feb. 16, 2021 article “What is Cardio Dance?” at wisegeek.com, it’s not difficult to notice that most dancers are in good physical shape, due to the great muscular and significant cardiovascular workout. Since the average person doesn’t have time to spend four or more hours a day dancing, he or she might instead turn to classes or videos that feature cardio dance. These can be variable, but they are usually high-energy exercise experiences that incorporate dance moves from many different types of dancing, such as Latin, African, ballet and others.
What makes cardio dance different from simply taking a dance class is that moves employed are tailored to increase heart rate to a desired percentage of maximum. People can adjust the degree to which they’re working out, so they don’t exceed target heart rate. This might be done by not incorporating arm movements, dancing with less vigor or even taking short breaks during exercise.
Length of classes vary, but usually are at least 30 minutes long, giving time for a quick warm-up, 15 minutes of vigorous dancing and then a cool down. More often, classes are at least 45 minutes to an hour in length. After the cardio section, which could extend to 20 minutes, an exercise portion could be involved. Instructors may draw from exercises used in real dance environments, like in ballet, or they could design an exercise plan from other sources, such as pilates or yoga. Sometimes exercises come before a cardio section and serve as a way to increase heart rate.
Best online dance classes
According to Stefani Sassos’ article “The Best Online Dance Classes to Try at Home Right Now” at goodhousekeeping.com, not only is dancing a fantastic way to improve your level of fitness and cardiovascular stamina, but also it can provide a sense of community and encouragement.
305 Fitness
This dance-based cardio workout with a live DJ is so much fun, you'll forget you're even exercising. Known for its high-energy classes and one-of-a-kind DJ theme mixes, celebrities like Miley Cyrus and Hailey Baldwin are said to be fans of 305's dance classes. You can now immerse yourself in the 305 experience at home, as it has expanded its platform to offer free virtual dance classes on its YouTube page at youtube.com/user/305fitness at 12 p.m. EST every day and 6 p.m. EST on Tuesdays and Thursdays.
Obé Fitness
Obé Fitness offers live and on-demand fitness classes with motivating instructors. They have everything from pilates to yoga to barre classes, but their dance classes are a top pick in the online dance fitness classes category. They offer three types of dance classes, which include their signature dance course, dance high-intensity interval training for those looking for a cardio challenge and dance choreo classes which are led by NYC choreographers and teach you pop and hip-hop dance routines.
Jazzercise
Jazzercise is really the best of fitness classes, but it isn't what it used to be; the company has come a long way since the 80s and now incorporates strength, kickboxing, pilates and dance cardio. The Jazzercise on demand app at ondemand.jazzercise.com offers a variety of workout classes, including dance mix and dance high-intensity interval training workouts all to the latest beats. It's the perfect way to bring the dance party to your living room!
The Sculpt Society
Founded by former Brooklyn Nets dancer and celebrity trainer Megan Roup, The Sculpt Society is a huge community of cardio dance classes that are fitness-based. In addition to the app, Megan also offers frequent Instagram Live Classes. The Sculpt Society is a favorite among supermodels, fashion influencers and celebrities for Megan's high-energy classes that help sculpt the body in less than an hour.
Peloton
Peloton isn't just about cycling or treadmill running; it has expanded its platform to offer a ton of fitness classes through its on-demand Peloton app at onepeloton.com/app. You don't need to purchase a Peloton bike or tread to take advantage of the app, which includes everything from strength classes to yoga flows and guided stretching. Peloton recently added a few dance cardio classes to the app, which range from 5-20 minute segments led by your favorite Peloton instructors.
Dance Plug
Dance Plug offers a very wide range of dance classes across all different types of dance genres. Its tutorials are easy to follow, and classes are available for all skill levels. Dance Plug has it all when it comes to genres of dance, and its instructors are the best of the best.
Radio City Rockettes
Want to dance like a Rockette? You're in luck! Every Thursday at noon EST, the Rockettes' offer #RockettesLive, a free live dance class led by one of their own. Learn choreography from the Christmas Spectacular show itself or dance routines and popular Broadway numbers. The Rockettes' are high-energy, engaging and break down the movements really well for anyone to follow along.
Mindbody
Mindbody offers a new feature that allows you to explore virtual fitness classes available online. In addition to yoga and pilates classes, there are quite a few dance-based classes offered that you can sign up for. Check out their full list of virtual dance classes at mindbodyonline.com/explore/fitness/
search/classes-online.
CLI Studios
Through its hashtag #KeepDancing, CLI studios offers free dance classes with world-renowned choreographers, including some big-name favorites from “So You Think You Can Dance.” Classes include hip hop, contemporary, lyrical, jazz funk and more. It is also offering an eight-week online summer dance course program featuring 5-plus days of live dance classes every week.
The Ballet Spot
Looking for online ballet dance classes that you can do at home? The Ballet Spot, based in New York City and Los Angeles, features professional dancers that teach classes ranging from cardio ballet to Broadway ballet. It offers ballet at home and interactive live streams daily, along with on-demand classes on its website to dance to on your own time.
The Dancer’s Workout
Led by University of North Carolina School of the Arts classical ballet alumnus Jules Szabo, The Dancer’s Workout classes incorporate ballet, jazz, contemporary dance, hip hop and toning exercises for a full-body workout. These one-hour online classes are available free at 11:45AM EST daily. Learn more at thedancersworkout.com.
Dancing Along Together
Dancing Alone Together was brought to fruition as a result of the coronavirus pandemic, as founder dancer Katherine Disenhof was searching for ways to stay connected and in shape as all gyms and dance studios were closed down. The Instagram account and website post information on virtual dance classes available across the web and has helped provide a sense of community during these unprecedented times. For more information, see dancingalonetogether.org.
Dancio
Dancio places an emphasis on ballet classes and offers virtual online dance classes taught by stars from the New York City Ballet and the American Ballet Theatre. They also feature contemporary classes, as well as classes for youth. Unlimited dance classes through their platform are currently only $15.99 per month.
Operation Tap
Are you passionate about tap dancing? Operation Tap is a leading tap dance resource, offering a variety of tap dance video programs on its website as well as tutorials on its Instagram page. Premium content is available as well for those more advanced tap dancers.
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