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How to do the get it ready dance


Ballroom, Hip Hop, Latin, and More

Written by Jodi Helmer

In this Article

  • How It Works
  • Intensity Level: Medium
  • Areas It Targets
  • Type
  • What Else Should I Know?
  • What Physical Therapist Ross Brakeville Says:

How It Works

Get ready to hit the dance floor! Dancing is a whole-body workout that's actually fun.

It's good for your heart, it makes you stronger, and it can help with balance and coordination.

A 30-minute dance class burns between 130 and 250 calories, about the same as jogging.

Sign up for a class. Your teacher will lead you through a series of choreographed steps. The focus might be on the footwork, but the series of leaps, turns, shimmies, and cha-chas engage the entire body.

There are lots of options. With dance-inspired workouts ranging from ballroom and ballet to hip hop and club dance classes, you’ll never be bored!

Intensity Level: Medium

The intensity depends on the type of dance you choose. Fast-moving dance styles like hip hop and salsa are more intense than slower dances like the tango or waltz. All of them will use your whole body and will challenge your brain as you learn the choreography and form.

Areas It Targets

Core: Yes. Depending on the type of dance you choose, some of the steps/moves will engage the core muscles.

Arms: Yes. Although most dances focus on your lower body, you're also using your arms.

Legs: Yes. The choreography will have you doing moves that work your lower body, including your quads and hamstrings.

Glutes: Yes. Hip hop dancing and ballet include moves that engage the glutes.

Back: Yes. Dance uses your core muscles, including those in your back.

Type

Flexibility: Yes. Most dance-inspired workouts include moves that improve flexibility.

Aerobic: Yes. Dancing raises your heart rate. The more up-tempo the dance style, the better it is for your heart.

Strength: Yes. You won't be lifting weights, but your body weight counts, helping to build muscle strength.

Sport: No. You can enter dance competitions, but dance can be purely social or artistic.

Low-Impact: Yes. Dancing can be a high-or low-impact workout depending on the style of dancing.

What Else Should I Know?

Cost: Free if you already know how, or the cost of classes if you want lessons at a studio.

Good for beginners? Yes. There are dance classes aimed at beginners. If you're just starting out, give yourself time to learn the moves. It doesn't happen overnight, but it will happen eventually!

Outdoors: No. Most dance classes are taught in studios.

At home: Yes. You can dance anywhere.

Equipment required? It depends. Some classes will require specific shoes; for others (like hip hop) all you need are sneakers.

What Physical Therapist Ross Brakeville Says:

Depending on the style, you can improve your heart health, joint mobility, strength, balance/coordination, and an overall sense of well-being, making dance good for most everyone. If you can't afford classes, try a dance workout DVD or follow an online video at home.

If you have a medical condition such as diabetes or high blood pressure, take note of how you feel before, during, and after dancing. If you're not feeling right or it takes more than a few minutes to get back to "normal," check with your doctor before continuing.

Is It Good for Me If I Have a Health Condition?

Dancing is a fantastic activity if you have medical conditions such as heart disease, high cholesterol, or diabetes.

Dancing more intensely, for a longer time, is more of a workout for your heart. You can choose the dance style and intensity level that meets your needs. Your doctor can let you know what's OK.

If you have an injury, let it heal before you start dancing. If you have other physical limitations, you may have more options than you think. Integrated, or inclusive dance, introduced in the 1960s, is for people with physical and mental limitations. There are dance companies that include dancers in wheelchairs, for instance.

Dancing is a great way to keep fit during pregnancy, especially if you were a dancer before getting pregnant. Be careful with your balance during the second and third trimester, when pregnancy can add stress to your back. Ask your doctor about doing pelvic floor exercises like Kegels and core activities to improve your abs, low back, and hip strength as a complement to your dance training.

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A Beginner’s Guide to Get Started With Dance Workouts

By Lauren BedoskyMedically Reviewed by Jennifer Payne, MD

Reviewed:

Medically Reviewed

Pick a style of dance that resonates with you. If you’re not sure, start by considering the music you’ll be dancing to.Luis Alvarez/Getty Images

If you’re looking for a workout that doesn’t feel like exercise, give dance workouts some serious consideration.

Whether you choose African dance, TikTok dance parties, Latin fusion, or another dance style, you’ll score a fun aerobic workout, with most tending to be a full-body activity. Plus, you can pick one that’s suitable for your age, ability, and fitness level.

Ready to get your groove on? Here’s everything you need to know about turning dance into a workout.

What Type of Dance Workout to Start With

There are so many types of dance workouts to choose from that it can feel overwhelming.

Judson MacDonald, a Durham, North Carolina–based personal trainer and group fitness instructor certified by the American Council on Exercise (ACE) and a learning and development specialist for Les Mills International, says to simply try the dance workouts that appeal to you most.

Are you drawn to hip-hop classes? Latin-inspired dance styles like Zumba? Variations of ballet such as barre? “Some workouts even include a variety of dance styles that help you get a taste of everything, as well as challenge yourself to explore things you normally wouldn’t try,” MacDonald says.

Look for dance workouts that resonate with you. A great way to do that is to consider what music genres (e.g., hip-hop, Latin, jazz, folk) you enjoy. “I love house music, so I’m naturally drawn to classes that have a house music focus,” MacDonald says.

Other factors to consider when looking for a dance fitness class include intensity, technique, and the style of the movements. Be aware that you may need to try a few classes, studios, or instructors to find one you enjoy.

If you’re still unsure what dance style to try, look for classes that blend a few styles. “These are great classes to figure out what beats and movements you love so that you can do more of them,” MacDonald says.

Many dance fitness classes are suitable for beginners. “Studios have new participants most days, if not every day,” MacDonald says. So rest assured that most instructors are equipped to support first-timers.

However, it’s still a good idea to check a studio’s website or call to ask if it’s appropriate for beginners before you show up for a class. “The key is to read both the class title and the class description,” MacDonald says. If you see terms or phrases like “intermediate,” “advanced,” “technique driven,” or “skills enhancing,” you may want to start with a different class for the time being, he notes.

Many studios and online platforms also offer virtual classes, which can be a great way to test workouts without committing to an in-person class.

Or get creative. If you’d prefer to create your own dance workout, put together a 20- to 30-minute playlist of songs you love that have a similar tempo (speed). Then, MacDonald suggests, choose one or two dance moves you like from each of the following categories:

  • Movements that take you down into your legs (such as a squat or body roll)
  • Movements that take you vertically (such as a vertical jump or hands over your head)
  • Movements that take you side to side (such as a side step with touch or side salsa)
  • Movements that turn you around (such as a simple turn or 360-degree jump)

Create a routine using those moves and hit play.

What to Wear for Dance Workouts

In general, there aren’t many rules about what you should wear for dance workouts. “What’s beautiful about dance is that it’s about feeling confident and free to express yourself,” MacDonald says.

That said, there are a few guidelines to keep in mind when selecting your dance workout attire:

  • Bottoms Wear what you feel comfortable in, whether that’s leggings, basketball shorts, or an embellished skirt. For high-intensity classes, however, MacDonald recommends bottoms made of moisture-wicking fabric (such as polyester, nylon, or spandex) in darker colors. “Sweat from up top can collect at the top of your pant legs,” he says, “and let’s just say, gray cotton doesn’t stay gray for long.”
  • Tops Again, choose a top that suits your personal preferences. MacDonald likes looser shirts with flow, but any cut in a moisture-wicking fabric will be a good bet. “Don’t be afraid to go bold with color,” MacDonald says. And if you have breasts, a supportive sports bra will be really important.
  • Shoes Most dance fitness classes require shoes. “Aim to select a shoe with a smooth sole and great ankle support,” MacDonald says. If you’re not sure whether you’ll need shoes, check with the gym or studio before you show up for class.
  • Hair Accessories If your hair is long enough, tie it back to keep it out of your face during class. Bandanas, headbands, and hats are also great options to keep sweat from dripping into your eyes, MacDonald says.

Safety and Injury-Prevention Tips for Beginners

As with other types of exercise, dance workouts can be risky if you’re not careful. Use these expert tips to stay safe:

  • Check with your healthcare provider. Visit your healthcare provider before starting dance classes if you have an underlying health condition, in particular if you have high blood pressure (hypertension) or heart-related issues, says Samantha Amway, a board-certified orthopedic clinical specialist and physical therapist in sports medicine at The Ohio State University Wexner Medical Center in Lewis Center, Ohio. It’s also a good idea to consult with a physical therapist if you’ve had musculoskeletal injuries in the past, she says.
  • Stay hydrated. Don’t let dehydration spoil your fun. Stay ahead of fluid losses by drinking an extra 16 to 20 ounces of water roughly two hours before you start dancing, says Kelly Jones, RD, a board-certified specialist in sports dietetics and the owner of Student Athlete Nutrition in Philadelphia. Then take at least three to four gulps of water every 15 to 20 minutes during your workout.
  • Take out the jump when needed. Don’t be afraid to modify jumping movements if you suffer from urinary incontinence or joint pain, or simply aren’t ready to jump. “The way to make it low impact is to walk out the movements,” says Megan Roup, a former professional dancer and ACE-certified personal trainer based in Los Angeles and the founder of The Sculpt Society, a dance cardio workout app. Instead of jumping jacks, simply step your foot out to the side.
  • Use your whole foot. “A common mistake a lot of people make is they jump on the balls of their feet the whole time,” Roup says. Landing on the balls of your feet is hard on the calves and shins, which can lead to soreness, pain, or injury. “You should be rolling through the entire foot when you dance,” Roup says. Bending your knees when you land, as opposed to landing with your knees locked, is also important. That, and having supportive shoes, will help you avoid calf pain and shin splints, per Roup.

How to Warm Up for a Dance Workout

Many dance workout classes incorporate a warm-up to get your body ready for what’s to come. Don’t skip this part — lack of a warm-up routine is one common factor that contributes to dance injuries, according to a review.

If you’re warming up on your own, MacDonald suggests doing 2 to 3 minutes of light jogging or another gentle form of cardio to elevate your heart rate. Follow that with a few dynamic stretches (active movements that stretch muscles through their full range of motion) that target the muscles you’ll need during your workout.

A few moves to try:

  • Hip rolls (8 to 10 in each direction)
  • Chest isolations that push the chest forward and backward by squeezing and releasing the shoulder blades (8 to 10 in each direction)
  • Body rolls in which you brace your core, tuck your chin, squat down through your legs, and roll up one vertebra at a time (8 to 10 reps)
  • Light jumps or a side step and touch the floor (8 to 10 reps per side).

A 4-Week Dance Training Plan to Get Started

If you haven’t been exercising consistently, dip your toe into dance workouts by starting with one or two classes a week, suggests Molly Breen, a dance instructor with Straightline Dance Fitness in Minneapolis. Look for shorter dance workouts that feel manageable and that you can do online or in-person.

“Consider that your mind may be ready to dance harder than your joint stability is,” MacDonald says. So resist the urge to jump right in and nail every move the instructor throws at you.

As you get stronger and fitter, lengthen your dance sessions or add one or two dance workouts to your weekly routine. Try to give yourself a day off in between dance workouts so your body has time to recover.

It’s also a good idea to supplement your routine with a couple of weekly strength workouts that target all your major muscle groups (including the abdominal and core muscles, arms and upper body, and glutes and other leg muscles), Breen says.

Per the U.S. Department of Health and Human Services (HSS) Physical Activity Guidelines (PDF), dancing is an aerobic activity. This means it can be used to meet the weekly 150 minutes of moderate-intensity aerobic exercise the HHS recommends for overall health. Use other moderate-intensity aerobic activities to fill in gaps, since it’s unlikely that you’ll be doing 150 minutes of dancing per week — at least not in the beginning.

To get started, MacDonald recommends trying this four-week training program.

Week 1

Day 1 Dance workout, 20 minutes

Day 2 Rest or recovery activity (like yoga, flexibility exercises, or an easy walk)

Day 3 Strength train, 30 to 45 minutes; walk, 30 minutes

Day 4 Rest or walk, 20 to 30 minutes

Day 5 Dance workout, 20 minutes, or rest

Day 6 Strength train, 30 to 45 minutes; walk, 30 minutes

Day 7 Rest or walk, 20 to 30 minutes

Week 2

Day 1 Dance workout, 20 to 30 minutes

Day 2 Rest or recovery activity

Day 3 Strength workout, 30 to 45 minutes; walk, 30 minutes

Day 4 Rest or walk, 20 to 30 minutes

Day 5 Dance workout, 20 to 30 minutes, or rest

Day 6 Strength train, 30 to 45 minutes; walk, 30 minutes

Day 7 Rest or walk, 20 to 30 minutes

Week 3

Day 1 Dance workout, 30 minutes

Day 2 Strength train, 30 to 45 minutes; walk, 30 minutes

Day 3 Dance workout, 30 minutes

Day 4 Strength train, 30 to 45 minutes; walk, 30 minutes

Day 5 Dance workout, 30 minutes, or rest or recovery activity

Day 6 Rest or walk, 20 to 30 minutes

Day 7 Rest or recovery activity

Week 4

Day 1 Dance workout, 30 to 40 minutes

Day 2 Strength train, 30 to 45 minutes; walk, 20 to 30 minutes

Day 3 Dance workout, 30 to 40 minutes

Day 4 Strength train, 30 to 45 minutes; walk, 20 to 30 minutes

Day 5 Dance workout, 30 to 40 minutes, or rest or recovery activity

Day 6 Rest or recovery activity

Day 7 Rest or recovery activity

Editorial Sources and Fact-Checking

  • Malkogeorgos A, Mavrovouniotis F, Zaggelidis G, Ciucurel C. Common Dance-Related Musculoskeletal Injuries. Journal of Physical Education and Sport. September 2011.
  • Physical Activity Guidelines for Americans, 2nd Edition [PDF]. U.S. Department of Health and Human Services (HHS). 2018.

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Instead of sports: TOP-5 dance styles for a slim figure

Waist centimeters will melt before your eyes.

When the usual workouts in the gym get bored, it becomes more and more difficult to motivate yourself for sports. But do not force yourself to go on a treadmill or pull dumbbells if it does not bring any pleasure. Sports will be much more effective if you find something to your liking.

Instead of traditional fitness, we will offer you an option that you will definitely not get bored with - dancing. Believe me, they keep the body in good shape no worse than the gym. In addition, this is perhaps the most pleasant way to take care of your figure. Choreographic classes give aesthetic pleasure, self-confidence and form a beautiful silhouette. But this is not as easy as it might seem - but the centimeters of the waist will disappear before your eyes.

Photo: Getty Images

Another advantage of dancing is that you can easily find "your" style. You can alternate them - then you definitely will not get bored. We will offer you five tempting options that can easily replace sports. And the choice is yours.

Latin American dancing

Hot latina is very spectacular. There is where to speed up: samba, cha-cha-cha, jive, salsa, rumba and many more dances that you should try. But get ready for loads: here your hips will spin at such a speed that there is simply no chance not to lose weight. The muscles of the legs will be the fastest to train, but long-term exercises will provide tightened arms and stomach, even posture and grace.

Another advantage is that you can take your partner to class. Then the dance will become passionate, and the fire in the relationship is guaranteed.

Photo: Getty Images

Flamenco

Passionate Spanish flamenco can be watched forever. Why don't you try to do it too? Moreover, this style evenly loads all the muscles of the body at once. Especially this dance is suitable for those who want to tighten their arms and straighten their posture. In addition, flamenco adds smoothness and confidence to movements - and this suits everyone.

Photo: Getty Images

Pole dance

Pole dance is the most effective of all. They are able to put the body in order in the shortest possible time. Pole dance classes load all muscle groups, relieve complexes, develop plasticity and stretching. Read more about this sexy form of fitness in our material.

Photo: Getty Images

Belly dance

Oriental dancing is no less seductive than pole dance. Despite the fact that they are often performed by puffy beauties, you can burn 400 kilocalories in an hour session! Belly dancing trains the press - especially the oblique muscles, which are not so easy to pump up, as well as the buttocks and hips, makes the waist slimmer, adds sexuality and confidence.

This style has practically no contraindications. It minimally loads the joints, so you can master belly dancing at any age and even after injuries. Learn more about him at the link.

Photo: Getty Images

Modern styles

Hip-hop, contemporary or even jazz-funk is not just a dance, but a way of self-expression. Here you have to choose with your heart. But whatever you like, it will definitely be good for your health and figure. Classes in any of the modern dances are a powerful cardio workout that will help you get rid of excess weight and ensure good coordination.

Photo: Getty Images

Don't be afraid to try new things. And to make the undertakings less complicated, read our other materials about sports:

1. What will happen to the body if you jump rope every day

2. How to enjoy running: 5 effective tips

3. What stretching will do with your body: 5 unexpected facts

4. Pumping arms lying down: It only takes one exercise

5. How to build six-pack abs with just one exercise

Nagornaya Anastasia

Site Editor

Tags:

#sport #useful tips #dance #autumn with 1+1

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Lyrics | Awolnation - Jump On My Shoulders

There's a mad man looking at you Crazy looking at you
and he wants to take your soul. He wants to take your soul
There's a mad man with a mad plan Crazy with a crazy plan
and he's dancing at your door. Oh Dancing at your door. About
What to do, oooh What to do, ooh
what to do What to do
when the walls are built to crumble. When walls are built to fall down
There's a mad man with a mad plan Crazy with a crazy plan
and he waits for us to stumble. Waiting for us to stumble
Oooh, but our eyes are open Oooh, our eyes are open
yeah, they're really open Yes, they are indeed open
(5, 4, 3, 2, 1) (5, 4, 3, 2, 1)
I say we rob from the rich I say we rob the rich
and blow down the door. and demolish the doors.
On to the next Get ready
to dance with the poor. Dancing with the poor.
Jump on my shoulders. Jump on my shoulders.
You can jump on my shoulders. You can jump on my shoulders.
We rob from the rich We rob the rich
and blow down the door. and demolish the doors.
On to the next Get ready
to dance with the poor. Dancing with the poor.
Jump on my shoulders. Jump on my shoulders.
You can jump on my shoulders. You can jump on my shoulders.
La la la la la la la la la la la la la la la la
La la la la la la la la la la la la la la la la
La la la la la la la la la la la la la la la la
Everybody it's ok if Everything is fine, even if
you're mad at what I'm saying. You are angry with my words.
Make peace, baby shake my hand cuz Let's make peace, baby, shake my hand because
I'm pretty sure I'm staying. Oh I'm pretty sure I'm staying. About
what to do, ooooh What to do, ooh
look at you, when the walls begin Look at you when the walls start
to crumble. Collapsing.
It's a mad man with a mad plan It's crazy with a crazy plan
and he waits for us to stumble. And he's waiting for us to stumble.
Oooh, but our eyes are open Oooh, our eyes are open
yeah, they're really open Yes, they are indeed open
(5, 4, 3, 2, 1) (5, 4, 3, 2, 1)
I say we rob from the rich I say we rob the rich
and blow down the door. and demolish the doors.
On to the next Get ready
to dance with the poor. Dancing with the poor.
Jump on my shoulders. Jump on my shoulders.
You can jump on my shoulders. You can jump on my shoulders.
We rob from the rich We rob the rich
and blow down the door. and demolish the doors.
On to the next Get ready
to dance with the poor. Dancing with the poor.
Jump on my shoulders. Jump on my shoulders.
You can jump on my shoulders. You can jump on my shoulders.
La la la la la la la la la la la la la la la la
La la la la la la la la la la la la la la la la
La la la la la la la la la la la la la la la la
La la la la la la la la La la la la la la la la
La la la la la la la la la la la la la la la la
La la la la la la la la la la la la la la la la
I'll say the devils lost control I'll say the devil's out of control
Live in the water I live in water
I'm scared of the city I'm afraid of the city
Stay in the water Stay in the water
I'm scared of the city I'm afraid of the city
Live in the water I live in water
I'm scared of the city. I'm afraid of the city
I'm scared of the city I'm afraid of the city
live in the water I live in water
I'm scared of the city I'm afraid of the city
I'll pray for you I will pray for you
I say we rob from the rich I say we rob the rich
and blow down the door. and demolish the doors.
On to the next Get ready
to dance with the poor. Dancing with the poor.
Jump on my shoulders. Jump on my shoulders.
You can jump on my shoulders. You can jump on my shoulders.
We rob from the rich We rob the rich
and blow down the door.

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