Dance Workouts for Every Fitness Level: Low-Impact to High-Energy

Dance makes a profound impact on people culturally, socially, and physically. From ancient times, we’ve used dance to communicate and celebrate. Babies naturally move to music when they hear it. Dance is within all of us, and today, it’s one of the most exciting ways to stay fit! When you dance for fitness, you gain incredible health benefits while having the most fun while working out. 

Whether you’re a fitness pro or just starting to add fitness back into your schedule, there’s a dance cardio workout for you. Let’s explore how you should add dance party workouts to your routine. 

Why Dance Workouts Are Great for Fitness

Dance workouts go beyond conventional exercise. They feel more like a night out with friends while still delivering full-body results. You burn calories, build strength, and improve balance and agility. 

Add the soundtrack of your favorite pop hits, and you’ve got a workout that keeps your mind, body, and spirit engaged and motivated. Your heart will start pumping as your cardiovascular health improves with every drop of the beat!

Your heart isn’t the only muscle that benefits from dance cardio classes. As you dance for fitness, you’ll engage multiple muscle groups, improving your strength, flexibility, and coordination.

The physical results are great, but the mental health benefits are even better. Dance cardio classes can improve brain cognition and memory, as well as reduce stress. Dance fitness is one of the most effective ways to release feel-good endorphins, helping you feel confident and resilient. 

Another powerful benefit is that group fitness instills a strong sense of community. Every step you take in rhythm with others promotes a “team” mentality, unlike other workouts that can feel isolating and negatively competitive.

Beginner-Friendly Low-Impact Dance Workouts

Whether you’re new to fitness or recovering from an injury, low-impact dance workouts are the perfect option to protect your joints while still getting an effective and energizing workout. 

These beginner-friendly dance workouts decrease the stress on your joints and muscles but still offer the cardiovascular benefits dance cardio classes are known for.

Jazzercise’s low-impact classes combine feel-good dance moves with muscle-sculpting strength sequences. This format provides a challenging workout that emphasizes intentional, powerful movements.

High-Energy Dance Routines to Challenge Your Fitness

If you want more of a sweaty challenge, high-energy dance workouts are just what you’re looking for! These dynamic workouts elevate your heart rate and build endurance while still engaging your body’s core muscle groups.

These workouts are ideal for people with some fitness experience who want to support heart health, improve endurance and stamina, and boost metabolism. By blending euphoric choreography, the latest pop music, and instructors who bring the best out of you, these classes will help you achieve long-lasting results.

How to Choose the Right Dance Style for Your Fitness Goals

No matter what your fitness level or goals are, there’s a Jazzercise workout for you! Before signing up for your first class, consider where you’re at and where you want to go. What is your lifestyle? What type of workout helps you feel your best? Do you have any limitations? Always talk to your instructor about injuries or concerns before you hit the dance floor. 

Jazzercise offers a variety of dance fitness classes to fit every need!

• Cardio Sculpt classes include 40 minutes of heart-pumping dance cardio. Finish these high-intensity workouts with targeted strength training and stretching.
• Power Sculpt classes will fire up your metabolism by switching between high-intensity dance cardio and intervals of targeted strength training.
• Sculpt classes will help you build muscle, improve mobility, and support bone health while you focus on the full-body strength training moves.
• Vital Sculpt HIIT targets women’s wellness with a science-backed blend of strength training, high-intensity cardio, and functional movement training.
• Cardio Sculpt HIIT is an incredible fusion of interval training, strength training, and dance cardio that will maximize your cardio burn.
• Power Sculpt HIIT is a fan-favorite combination of interval exercises and muscle-defining strength training.
• Sculpt HIIT strength-focused routines that improve your posture, strengthen your bones, and tone your entire body. Plus, interval exercises to support cardiovascular health.
• Low-Impact classes deliver all the great benefits of our traditional classes without stress on your joints.
• Stretch classes provide that deep stretch you need after moving to the beat in a cardio dance class. This feel-good restorative stretch class will help with muscle tension and improve flexibility.

Tips for Perfecting Your Dance Moves at Home

Can’t make it to a class? No problem! Jazzercise On-Demand can help you build lean muscle and transform your body — without leaving your home! Here are some tips on how to perfect your dance moves in the comfort of your home:

• Make sure you have enough room to move around freely. You don’t want anything to inhibit you or become a hazard. 
• Take time to get familiar with the moves. Head to the “For Beginners” catalog, which hosts educational videos to get you started with confidence. 
• Stay consistent! Make time on your schedule each week to practice and stick to it! Major results take time and consistency. 

Simple Dance Moves to Start Your Fitness Journey

Starting with simple moves will help you lay a strong foundation for your fitness journey while boosting your confidence. While your Jazzercise FitPro will show you everything you need to know, you can warm up by practicing these popular moves.

• Step Touch – Step to one side and tap the opposite foot. Repeat on both sides, moving to the beat of your favorite song.
• Plié – The Jazzercise term for a squat. With your feet turned out and heels firmly on the ground, bend your knees and straighten them. 
• Arabesque – A fundamental dance position where you stand on one leg while extending the other leg behind you.
• Chassé– Another traditional dance term that incorporates a triple-step pattern. Think “step-together-step.”

The best part? You don’t need any experience! Your Jazzercise FitPro will offer modifications for every move so you can let loose and have fun. 

Using Dance to Improve Flexibility and Balance

Cardio isn’t the only benefit you’ll get from dancing. Your flexibility and balance will also improve!

Since dance often emphasizes elongated, fluid movements, you can bet on balance-boosting movements that support joint stability and core strength. The more classes you take, the more you’ll improve your range of motion and flexibility. 

Our format, Vital Sculpt HIIT, is a game-changing format for women who want to age with strength, thanks to the functional training. These classes improve your everyday movements by engaging the legs, core, and hips—all crucial for maintaining mobility and independence as we age. 

Being able to track real, measurable progress is one of the most rewarding parts of a fitness routine, so stay consistent! Trust us, once you start your dance fitness journey, you’ll love how you feel! 

Are you ready to dance for fitness? Meet your new favorite workout on our dance floor! Find a Jazzercise location near you to get started. 

FAQs About Flexibility and Dance

1. How many calories can you burn with dance workouts?

High-energy classes, like Jazzercise, can burn up to 800 calories in a 60-minute workout!

2. Is there a dance workout specifically for women going through perimenopause and menopause?

Vital Sculpt HIIT is a special Jazzercise format designed to preserve muscle mass, revitalize bone growth, and improve mobility—three key target areas to help women age with confidence.

3. What’s the best dance style for building core strength?

Almost all dance styles rely on core strength and spinal alignment for proper form. Jazzercise instructors always incorporate core-strengthening moves for a total-body workout. 

4. Do I need special equipment for dance workouts?

Most classes utilize hand weights and mats.