Dance Workout

Dance Workouts

Dance's primarily purpose is the nonverbal communication of an idea through body movements. This idea is often presented in music as well.

In the past and present, dance is often used as part of ceremonies, rituals, and other spiritual and social events. In addition, dance is also used by individuals as their primary exercise type for maintaining and improving their overall level of physical health and fitness.

When dancing, it is best to have the proper clothing which differs depending on the type of dance being performed. Ballet dancers generally wear leotards and ballet slippers during practice for this makes it easier to move around as see details of their movements. Hip hop dancers often wear street clothes as it was developed as a street dance.

A mirror is helpful as well when learning how to dance so that attention can be paid to details of the movement. Also, a bar is often used in order to do certain moves.

Cost: $60 to $150

If you enroll in dance classes, you can expect to pay anywhere from $60 to $150 a month in tuition. Other forms of dance may only require some music or a workout tape.

Activity Locations: Home or Gym

The best way to engage in dance is in a class setting. If you're still uncomfortable getting out, you can achieve an aerobic effect from dancing in your own home, however.

Types of Movements

The most common styles of dance in the United States include ballet, tap, hip hop, and Latin. Ballet dancing concerns smooth and flowing acrobatic movements as well as Pointe work. It is often accompanied by classical music. Tap dance involves a complicated series of steps and slides which create a taping sound with the aid of tap shoes. The arms are often swung in circular motions as well. Routines often involve some improvisation on the part of the performer. Tap is often accompanied by jazz or Broadway style music. Hip hop originated as a street dance in the United States. It involves a wide variety of moves which are often angular and fast. It is accompanied by hip hop music. Latin dances are accompanied by Latin music and are often very sensual, smooth, and involve a partner.

Dancing can be used to strengthen many different muscles. These include the hip, hamstring, quadriceps, gluteus maximus, and calf muscles, among others. The exact muscles used vary depending on the type of dance being performed as well as the routine itself.

Mental and Physical Requirements

If you enjoy music and feel your body naturally moving to the beat, you'll likely enjoy dancing as a form of exercise. Dancing doesn't have to be an intense workout at first. Many dancers begin with very simple movements and work up to more challenging and physically demanding routines. For this reason, your physical fitness when beginning a dance workout program will only determine your style of dance, not usually preclude you from a program altogether.

Equipment Requirements

  • Appropriate Shoes and Clothes (Depending on Style)
  • Large Mirror

Mental and Physical Benefits


  • Improved Mood
  • Reduced Anxiety
  • Decreased Stress
  • Improved Self-Esteem
  • Improved Focus


  • Weight Loss
  • Improved Immune System
  • Better Cardiovascular Function
  • Increased Resilience
  • Decreased Blood Pressure

Aerobic Effect

Dance Workouts

Dancing can be a very aerobic exercise. If the dance is fast paced, the heart rate will go up and the blood will become more enriched with oxygen.

If the dance is over a slower pace, it is less aerobic and more about the focus on smoothness and precision (though those are important in the fast dances as well).

Dancing has been found to reduce stress and increase a person’s energy level. It also improves a person’s strength and coordination. It is useful in the prevention of heart disease and in lowering blood pressure. It can strengthen bones and help with weight loss.

For example, a 150 pound person performing a dance workout can burn between 235 and 540 calories per hour. Dancing has also been found to reduce the risk of Alzheimer’s and dementia in the elderly by seven percent since it engages the mind as well as the body.