Dance Workouts at Home: Get Fit and Have Fun

So you’ve hit the gym, but even after a few weeks of going consistently, you’re just not “feeling” it. Turns out (not surprisingly), not everyone is cut out for the gym thing.

Does that mean that you should just toss the notion of exercise to the wind? No. But how about you try something that you really enjoy? 

For many people who find themselves in this bracket, that might mean dance workouts. There are people who are rhythmically gifted and others who are rhythmically challenged.

If you find that you can't resist moving your body when the music hits, then this might be just the thing you need.

Let’s see if these workouts are a good fit to meet your goals.

Dance Workout Benefits: Why You Should Try Them

Dance workouts offer a range of benefits that go beyond just being fun.. Here are a few notable ones.

  • Enhanced Cardiovascular Health: Dance workouts are primarily aerobic in nature, meaning they increase your heart rate and respiration, and promote better cardiovascular health. Regular participation in dance-based fitness routines can improve heart and lung function, increase stamina, and reduce the risk of heart-related diseases. The continuous movement involved in dancing helps in burning calories and improving overall endurance, making it an effective way to maintain a healthy heart.
  • Improved Mental Health and Stress Reduction: Dance is not just a physical activity; it's also an emotional and mental experience. Engaging in dance workouts can have a significant positive impact on mental health. The combination of music and movement serves as a powerful tool for stress relief, helping to reduce symptoms of anxiety and depression. Dancing triggers the release of endorphins, the body's natural mood lifters, which can lead to feelings of happiness and a sense of well-being. The focus required to learn and execute dance moves can offer a form of mental escape and mindfulness as well, allowing participants to momentarily forget daily stresses.
  • Increased Strength and Flexibility: While dance workouts are often recognized for their cardiovascular benefits, they also play a significant role in strengthening and toning muscles, as well as improving flexibility. Different dance styles engage various muscle groups in the body. For instance, hip-hop might focus more on core and lower body strength, while ballet can enhance flexibility and balance. Regular dance workouts can lead to better posture, more toned muscles, and increased range of motion in joints. This not only contributes to a fitter appearance but also helps in reducing the risk of injuries and improving overall physical performance in daily activities.
  • Weight Management and Improved Body Composition: Dance workouts can be an effective tool for weight management and improving body composition. The high-energy movements and varying intensities of dance routines make them excellent for burning calories. This can be particularly beneficial for those aiming to lose weight or maintain a healthy weight. Additionally, dance workouts often involve elements of strength training and endurance building, which can help in building lean muscle mass, further supporting a healthy metabolic rate. Combine these workouts with Lean By Brickhouse Nutrition and see those pounds disappear.
  • Enhanced Coordination and Agility: Dance requires a high level of coordination and agility. Regular participation in dance workouts can significantly improve these physical skills. Learning and executing dance sequences enhance brain-muscle coordination, and over time, you may notice improvements in your ability to coordinate complex movements, maintain balance, and react quickly. These skills are beneficial not only within the realm of fitness but also in daily life, contributing to more graceful and efficient movements.
  • Social Interaction and Community Building: Dance workouts often have a strong social component, especially in group classes. They provide an opportunity to meet new people, interact with a community of like-minded individuals, and build friendships. This social aspect can be a powerful motivator to continue with a fitness regime, as it adds a sense of accountability and support. Being part of a community can enhance the enjoyment of the workout, making it something to look forward to rather than a chore. For many, the social interactions in dance classes can also be a source of emotional support and a way to combat loneliness.

Popular Dance Workout Styles


Zumba workouts stand out as a popular and energetic form of fitness, characterized by their vibrant blend of dance and aerobic elements. Originating in the 1990s by Colombian dancer and choreographer Alberto "Beto" Perez, Zumba has evolved into a global phenomenon, celebrated for making exercise fun and accessible. 

zumba workouts

These workouts primarily incorporate Latin dance styles like salsa, reggaeton, and merengue, but also feature a variety of international music and dance movements. The key to Zumba's widespread appeal lies in its combination of high-energy music with choreographed dance moves that are both simple and engaging, making it suitable for people of all ages and fitness levels. 

Participants enjoy a cardio-intensive workout that also helps in improving coordination and flexibility. Zumba classes often foster a party-like atmosphere, making them a social and enjoyable way to exercise. This communal aspect contributes significantly to its effectiveness, as it boosts motivation and encourages regular participation. 

Overall, Zumba offers a dynamic and joyful approach to fitness, merging the fun of dancing with the benefits of an all-around workout, making it a delightful choice for those seeking a lively and less conventional exercise routine.


AKT dance workouts, developed by celebrity trainer Anna Kaiser, are a unique and dynamic exercise program that combines dance with functional training. There are a few reasons why AKT has grown in popularity since its inception: 

  • Dance-Based Fitness: At its core, AKT is rooted in dance. The workouts are set to upbeat music, and the movements are inspired by various dance styles. This makes the sessions not only a great workout but also a lot of fun. It's an excellent choice if you enjoy dancing and want to incorporate it into your fitness routine.
  • Full-Body Workout: While dance is the foundation, AKT also incorporates elements of strength training, cardio, and flexibility. This combination ensures a full-body workout, targeting different muscle groups and improving overall fitness.
  • Adaptability: One of the great things about AKT is its adaptability to different fitness levels. Whether you're a beginner or more advanced, you can modify the intensity to suit your needs. This makes it a great option for a wide cross-section of people looking to improve their fitness.
  • Community Aspect: Like many group fitness classes, AKT often fosters a sense of community among participants. This can be incredibly motivating and makes the workout experience more enjoyable.
  • Mental Health Benefits: Besides the physical benefits, dance workouts like AKT can also have a positive impact on mental health. The combination of music, movement, and a group atmosphere can be uplifting and stress-relieving.
  • Variety: AKT offers various types of classes, each with a different focus. Some might concentrate more on cardio, while others might include more strength training or flexibility work. This variety keeps the workout interesting and challenging.

If you're considering AKT, remember to start at a pace that feels right for you and gradually increase the intensity. It's also important to listen to your body and rest when needed. 


Jazzercise is a popular and enduring fitness program that uniquely blends dance, strength, and flexibility training with jazz dance's energy and rhythms. Developed in the late 1960s by Judi Sheppard Missett, Jazzercise has evolved over the years, but its core philosophy remains the same: making fitness fun and accessible. 

The workouts are choreographed to contemporary music, making them enjoyable and energizing. They typically include a warm-up, a high-intensity cardio dance segment, strength training with weights or resistance bands, and a cool-down with stretches. 

This diverse approach ensures a comprehensive workout, targeting cardiovascular health, muscle strength, flexibility, and endurance. The dance aspect of Jazzercise not only aids in burning calories but also improves coordination and rhythm. 

It's suitable for a wide range of ages and fitness levels, as the movements can be modified to increase or decrease intensity. The communal atmosphere of Jazzercise classes fosters a supportive environment, encouraging participants to stay motivated and engaged. Jazzercise is an excellent option that offers a dynamic and fun way to maintain physical fitness while enjoying the social and mental health benefits if you are into group exercise and dance.

Just Dance

"Just Dance" workouts, derived from the popular video game series of the same name, provide a unique and entertaining approach to fitness that combines gaming with exercise. These workouts revolve around following on-screen choreography to a wide range of music tracks, from current pop hits to classic favorites, encouraging players to mimic dance moves with the goal of achieving high scores. 

just dance video games

This format offers an engaging way to engage in physical activity, as it adds an element of competition and achievement that can be highly motivating.

One of the standout features of Just Dance workouts is their accessibility. The game is designed for people of all ages and fitness levels, offering various difficulty levels and dance styles. This inclusivity makes it a popular choice for families or groups of friends looking for a fun, shared fitness activity.

The game's format naturally promotes cardiovascular exercise, as players dance continuously to fast-paced songs. This kind of aerobic activity is excellent for improving heart health, stamina, and overall fitness. Additionally, the diverse range of dance moves helps in enhancing coordination, balance, and flexibility.

Just Dance workouts provide a great indoor exercise option, which can be particularly appealing for those who prefer exercising at home, are group-shy,  or have limited access to traditional fitness facilities. It also serves as a good alternative for people who might feel self-conscious about exercising in public spaces.

From a mental health perspective, the lively music and dance routines in Just Dance can uplift spirits, reduce stress, and contribute positively to mental well-being. The game's playful and entertaining nature makes it easier for people to stay consistent with their exercise routines, as it feels more like a fun activity than a workout chore.

How to Choose the Right Dance Workout

Choosing the best dance workout for you involves considering various factors to ensure that the activity aligns with your personal preferences, fitness goals, and lifestyle, since no two people have identical tastes. Consider these tips to help you make the best choice:

ballet practice

  • Identify Your Fitness Goals: Different dance workouts offer different benefits. For instance, if your goal is weight loss or cardiovascular fitness, high-intensity dance styles like Zumba or hip-hop might be ideal. If you're looking for something to improve flexibility and balance, a ballet-based workout could be more suitable. Understanding what you want to achieve – be it strength, endurance, flexibility, or just general fitness – can guide you in choosing the right dance workout.
  • Consider Your Current Fitness Level: It's important to select a dance workout that matches your current fitness level. If you're a beginner, look for classes that are designed for starters or that offer the flexibility to adapt to different skill levels. For more experienced individuals, advanced classes can provide the necessary challenge to keep the workout engaging and effective.
  • Evaluate Your Personal Interests and Preferences: The type of music you enjoy and the dance styles you find appealing should play a significant role in your decision. If you love Latin rhythms, a workout like Zumba will likely keep you motivated. If you prefer pop music, something like a "Just Dance" workout might be more enjoyable. Choosing a dance style that resonates with your personal tastes can significantly enhance your enjoyment and commitment to the workout.
  • Assess the Convenience and Accessibility: Consider how the dance workout fits into your lifestyle. Factors like the location of classes, the availability of online resources, the duration of each session, and the frequency of classes are important. If you have a busy schedule, an online or instructional home dance workout might be more practical than attending in-person classes.
  • Trial and Experimentation: Many fitness centers and online platforms offer trial classes or beginner sessions. Taking advantage of these opportunities can allow you to experience different dance styles and instructors to find what best suits you. It's also a great way to experiment without committing to a long-term class or program.

Remember, the best dance workout for you is one that you enjoy and can consistently participate in. It should not only meet your fitness goals but also keep you motivated and engaged. Listen to your body and choose a workout that brings you joy and energy.

Tips For Effective Dance Workouts

To maximize the benefits and enjoyment of dance workouts, it's important to follow certain best practices. Consider the following.

woman on leg press machine

  • Frequency of Workouts: The ideal frequency of dance workouts depends on your fitness goals and current activity levels. For general health and fitness, the Centers for Disease Control and Prevention (CDC) recommends at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity per week. You can break this down into several dance sessions throughout the week. For instance, a 30-minute dance workout five times a week would meet this recommendation. If your goal is more focused on weight loss or building stamina, you might increase the frequency or intensity.
  • Duration and Intensity of Each Session: The duration of each dance workout can vary, but a typical session lasts between 30 to 60 minutes. It's important to balance the duration with the intensity of the workout. Higher-intensity dance styles might call for shorter sessions, while you could engage in longer sessions at a lower intensity. Always start with a warm-up to prepare your muscles and end with a cool-down to reduce the risk of injury.
  • Cross-Training and Rest Days: While dance workouts can be a comprehensive form of exercise, it's beneficial to include other forms of physical activity in your routine for balanced fitness. Activities like strength training, yoga, or swimming can complement your dance workouts and help avoid overuse injuries. Equally important are rest days, allowing your muscles to recover and prevent burnout. Listening to your body and giving it time to rest is crucial for long-term fitness and health.
  • Proper Attire and Hydration: Wear clothing that allows for a full range of motion and is comfortable for active movement. Supportive footwear is also important, especially for high-impact dance styles. Keep in mind the surface you'll be dancing on and choose shoes that provide appropriate traction and support. Staying hydrated is also key, especially for high-energy dance workouts. Drink water before, during, and after your sessions to keep your body well-hydrated.

Final Words

Look, we appreciate that not everyone is drawn to dancing. But if you’re fearful of looking silly or being judged, try a home dance workout program. Love gaming? Then Just Dance might be just the thing.

The point we’re trying to drive home is that dance workouts are fun, yet still remarkably effective. Give them a shot- never know, you might end up loving it!