“Music is a great way to naturally stimulate movement, and the addition of an engaging, motivating workout leader can keep you going long after you might have stopped walking on a treadmill or riding a stationary bike,” says Caroline Grainger, a Dallas-based International Sports Sciences Association–certified personal trainer at Fitness Online Personal Trainers. The type of workout you get may depend on the style of dance. However, dance workouts typically boost your cardiovascular fitness, “and many will also be good for strength and mobility, especially if they involve lots of jumping and side-to-side movement,” Grainger notes. If dance workouts form the bulk of your exercise routine, Grainger recommends doing them at least four days per week for the best results. Just be sure you’re also getting two days of full-body strength training, as recommended by the U.S. Department of Health and Human Services Physical Activity Guidelines (PDF). Stay safe by doing dance workouts in a space where you have plenty of room to move, Grainger says. Clear the floor of any potential tripping hazards and keep kids and pets out of harm’s way. Also, check with your doctor before trying dance workouts if you have a health condition or injury that might make exercise unsafe. Wondering which dance workout to try? Read on.
1. AKT
AKT is a dance-based fitness studio with over 35 locations across the country. They feature four total-body dance class formats: Dance, Tone, Bands, and Circuit. While each class has a slightly different focus, all focus on low-impact, high-intensity movements to boost strength, fitness, agility, and flexibility. That said, Alissa Tucker, AKT master trainer and National Academy of Sports Medicine (NASM)-certified personal trainer in Los Angeles, recommends the Dance class, “because we utilize dance cardio with strength intervals and dynamic flexibility, so it’s everything you need in one 60-minute class.” If you don’t live near an AKT studio or feel comfortable going to in-person classes, fear not. A few years ago, AKT launched AKT On Demand, so you can do their workouts from home. Try It Sign up for a free seven-day trial for AKT On Demand. After that, a monthly subscription is $29.99.
2. Nia On Demand
People have turned to Nia dance workouts since 1983. Today, you can access the workouts anytime, anywhere — provided you have an internet connection. Classes are set to various musical styles and rhythms and can be practiced by people of all backgrounds. “There’s a variety of intensity levels to suit different movement abilities,” says Jennifer Hicks, a Nia movement instructor and CanFitPro-certified personal training specialist based in Toronto. You’ll also find workouts of varying lengths, from 5 to 60 minutes. Try the 60-minute Classic Nia workout, which combines elements of dance, martial arts, and mindfulness to strengthen body and mind. If you need a gentler routine, check out Moving to Heal classes. Or try any number of other options in the Nia video library. Try It Begin with a 14-day free trial. Then, choose from annual ($144 per year) and monthly ($16 per month) subscription options for unlimited access to on-demand classes.
3. The Sculpt Society
Created by dancer and ACE-certified personal trainer Megan Roup, The Sculpt Society is a dance fitness app that offers more than 400 on-demand workouts — plus live-streamed classes every week. Every class combines simplified dance cardio moves with low-impact muscle-toning exercises to help you build fitness and strength. Classes range from 5 to 50 minutes in length, and suit various fitness and ability levels. Scroll through the library of offerings or follow a program that meets your needs. Choose from the Slow + Controlled Program, True Beginner, Sculpt, Quickie, Advanced, Spicy in 30min, or TSS Mama Prenatal. Depending on which class you choose, you may need 2- or 3-pound hand weights, a Pilates ball, resistance bands, sliders, or ankle weights. Try It Pay $179.99 per year or $19.99 per month after a seven-day free trial.
4. Oula Fitness
Founded by choreographer Kali Lindner, Oula is an online portal filled with hundreds of pre-recorded dance workout classes and daily live classes. In general, classes fall under four main categories: Oula combines high-intensity cardio with easy-to-follow choreography and mindfulness; Oula One is a yoga dance fusion class that’s low-impact and accessible to most people; Oula Power is a music-driven cardio and strength combo class; and Oula Fusion is mix of two or three of the class formats. Oula’s online library also offers tutorials to help you nail moves most commonly used in classes. Try It Pay $19.99 a month or $199.99 a year after a 14-day, free trial.
5. Body by Simone Digital Studio
Body by Simone is a dance-based workout method created by celebrity trainer, National Academy of Sports–certified personal trainer, and ballet dancer Simone De La Rue. While there are several class formats to choose from, each utilizes high-impact dance cardio and Pilates, as well as functional strength training exercises. For those who can’t make it to a Body by Simone location in New York City or Los Angeles, there’s the digital studio, which offers more than 1,000 classes. Search by equipment, duration, class type, and trainer. Try It Start with a 14-day free trial. Then, pay $19.99 a month or $167.88 per year.
6. Zumba
Join the Latin-inspired dance workout craze right from your living room. “Zumba is a great total-body workout,” says Alayna Curry, an Athletics and Fitness Association of America–certified fitness instructor and licensed Zumba instructor based in Orlando, Florida. Access the classic Zumba workout, Zumba Gold (for older adults), Aqua Zumba, and more by searching live and on-demand classes offered by licensed Zumba instructors. You’ll find a class calendar for live classes on the Zumba site. Filter by instructor name, class type (such as Zumba Step, Zumba Toning), time (if applicable), duration, language, and country. Try It Prices and availability vary according to the instructor.
7. DanceBody LIVE
DanceBody was founded by Katia Pryce, a former professional dancer, to provide a challenging cardio workout paired with functional strength exercises. Today, classes are led by dancers-turned-instructors at studios in New York City, Miami, and Los Angeles. But you can also access classes at home through DanceBody LIVE. Choose from a variety of offerings, including Dance + Sculpt, Sculpt, Hip-Hop Hits, Strength + Stability, and more. You can join daily live-streamed classes or work out on your own time with on-demand classes. Try It The first month is $5. After that, choose between platinum membership ($34.99 per month), prima membership ($349.99 per year), and premier membership ($16.99 per month).
8. Obé
Obé is a fitness app with 20 live classes daily and more than 8,000 on-demand workouts — many of which focus on dance. To narrow your search, filter dance workouts by type (such as high-intensity interval training, bounce, sculpt), music, fitness level, class length, body focus, impact level, instructor, and equipment needed. Or, try a live class that fits your schedule. The app includes a class tracker to help you keep tabs on your weekly progress and help you Strive for Five — Obé’s challenge to complete five classes per week. Try It Membership costs $24.99 per month or $169.99 per year.
9. Les Mills+
Les Mills offers a variety of group workouts — dance workouts included — at gyms around the globe. With Les Mills+, you can stream those workouts anywhere you’d like. There are over 1,000 videos to choose from on Les Mills+, with options for all fitness and ability levels. Experiment with signature Les Mills dance workouts, such as Sh’Bam, BodyJam, Barre, and Dance, or get more guidance with a workout plan. Bonus: You don’t need equipment for these dance workouts — not even for the barre workouts. Try It Pay $14.99 per month, $35.97 for three months, or $89.88 per year after a 30-day free trial.
