Your Complete Guide to Cardio Dance

Your Complete Guide to Cardio Dance

Whether you're having a solo dance party in your bedroom after a long day at work or hitting the dance floor at your best friend's wedding, chances are good that you'll feel sore the next day (even if you did). don't think you were that hard at the moment!). Yes, dance cardio is a real way to work up a sweat and reap all the great benefits of exercise—and it's a deceptively challenging workout.

ICYDK, Dance Cardio is "a fun, heart-pumping dance-based workout full of high-energy, non-stop movement to the rhythms of your favorite beats," explains Karma Stylz, fitness and dance instructor on the FitXR app. “It offers something for everyone.” And it turns out that dance cardio has both physical and mental benefits, says Karissa Bollinger, dance fitness instructor and American College of Sports Medicine (ACSM) certified exercise physiologist.

There are a number of popular dance cardio programs—like Zumba, 305 Fitness, DanceBody, and AKT—available online and in gyms across the country. So no matter where you live, you can enjoy rocking out, shaking your booty and working up a sweat to today's biggest hits.

You'll say "Yeah!" say. to kick off joining the second season of Peloton's dance cardio classes

Read on for a breakdown of what dance cardio class is, the biggest benefits you'll get from sweating to your favorite songs, and what to expect in your first class.

What is dance cardio?

Simply put, "Dance cardio is a cardiovascular workout that uses high-energy dance-based movements set to music," says Alissa Tucker, a master trainer for AKT, a dance cardio workout available through the Xponential+ fitness platform.

A dance cardio class is similar to an aerobics class and typically lasts 45 minutes to an hour, adds Sarina Jain, a Masala Bhangra instructor at Ailey Extension in New York City and a group fitness instructor certified by the Athletics and Fitness Association of America.

"It involves a warm-up to get your body moving, followed by some stretching, then the dance part of the class - get into a jam and give your maximum energy - and cool down after all the hard work," she tells Jaina. Depending on the class, there may also be a short section of core objective work.

Some dance cardio workouts, like AKT, are choreography-based, where you learn a dance routine throughout the class, says Tucker. Others simply require you to follow the teacher's steps as each song played in class plays, she says.

Don't feel like going to the gym? Dance cardio is a perfect at-home workout because you don't need any equipment, says Tucker. Plus, "If you're new to cardio dancing, you can try it at home first to have some time to practice without the pressure of keeping up with a class," she adds.

The Benefits of Dance Cardio

Dance cardio has a variety of scientifically proven health benefits. Here are the top reasons why you should add dance cardio to your fitness routine.

Promoting heart health

“Dance cardio is a cardiovascular exercise that promotes heart health and reduces the risk of chronic diseases such as heart disease, lung disease and diabetes,” says Tucker. A study published in the American Journal of Preventive Medicine even found that moderate-intensity dancing was associated with a lower risk of cardiovascular disease mortality. “The association between dance and cardiovascular disease mortality may be explained by high-intensity seizures during dancing, lifelong adherence, or psychosocial benefits,” the study authors note.

You can also expect to see tried-and-true cardio exercises (like jumping jacks, squats, and side shuffles) disguised as dance moves in a dance cardio class, notes Tucker. “We love incorporating a booty pop or a shimmy,” she says of the AKT method. These classic cardio exercises can help stimulate and strengthen your heart and lungs, as Shape previously reported.

And watch out for the “sneaky” squat, as Bollinger describes her favorite move. "I call it that because as fitness professionals, when we create dance fitness choreography, we're always trying to find ways to sneak in some moves that will really get your heart rate up to enhance the cardiovascular component of the class," she says. (FYI, squats are also one of the best exercises for strengthening your butt, according to a study by the American Council on Exercise.)

Squat variations suitable for every fitness level and training need

Improve balance and coordination

Research suggests that dancing can help improve your balance and coordination, especially as you get older. In one study, older women who regularly participated in dance-based aerobic exercise showed better balance and coordination and a lower risk of falls. Researchers attribute these improvements in balance and coordination to the repetition of different stepping movements during the bulk of the workout.

6 exercises to improve your balance - and why it's important at any age

Increase agility and flexibility

In addition to improving balance and coordination, dance cardio can also increase your agility (ability to move) and flexibility, says Stylz. A study published in the British Journal of Sports Medicine examined the effects of pre-season dance training on elite cross-country skiers. The result? The skiers enjoyed improved hip range of motion, joint mobility and spinal flexibility. This led to a reduction in ski-related back pain. The study authors believe that these results are due to the exercises included in the dance training program, which were aimed at improving posture, flexibility and coordination.

What is more important: flexibility or mobility?

Help with memory recall

Dance-cardio classes that teach choreography require some memorization skills, notes Tucker. “Your mind is preoccupied with the workout, trying to absorb the choreography,” she says.

In fact, studies show that dancing can help prevent cognitive decline by supporting the development of new neural pathways in the brain. "That's a fancy way of saying that you'll probably try new movements that you've never done before, which also gets the brain working," Bollinger explains. This, in turn, may help reduce the risk of Alzheimer's and dementia, according to research.

Boost your mood

In general, physical activity has been associated with lower levels of stress and anxiety. That's because exercise stimulates the production of feel-good hormones like endorphins, which improve your mood, as Shape previously reported. "The laughter and smiles you'll experience during a fun dance cardio class are an instant mood booster," says Bollinger. When it comes to dance cardio specifically, a recent study found that people who danced regularly showed more mindfulness and reported higher overall mental well-being than those who didn't dance.

The best dance cardio workouts

If you're just getting started with dance cardio, Stylz suggests choosing a short and easy workout—something that feels good for your mind and body. “Then build and increase the time and intensity as the good vibes inspire you to keep moving,” says Stylz.

For example, on the Xponential+ platform, there are 20-minute classes all the way up to 60-minute classes. “Our instructors provide gentle modifications and guide you through the entire class with lots of repetition to help you learn the steps,” says Tucker. She recommends starting with one of the 20-minute classes and doing the same class a few times until you feel like you've nailed it. Then switch to another class.

“As with any new skill, the more you do it, the better you get and the quicker you can pick up the choreography,” says Tucker.

It's important to note that each individual cardio dance method really has its own style and flavor, says Bollinger, so no two methods are the same. This means it may take some time to find one that suits you best.

In Jain's class, for example, she takes students on a journey in Masala Bhangra, an Indian cardio fitness program that has you dancing like you're in a Bollywood movie. “By the end of the course, you will feel like you want to go to an Indian wedding,” she says.

Zumba, on the other hand, is a Latin-inspired dance cardio workout that involves choreographed movements – and AKT's dance cardio classes combine dance cardio with total body strength and dynamic flexibility intervals.

Are you ready to sweat, become more flexible and improve your memory? Find your favorite dance cardio style from the classes below. No matter what workout you put to the test, expect to leave class sweaty and smiling.

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