How to treadmill dance

The 5 best treadmill dance videos on YouTube

Rae Votta

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Posted on Mar 18, 2015 Updated on May 29, 2021, 6:56 am CDT

Walking on a treadmill is difficult enough, but some YouTubers take their workouts to the next level and add sick dance moves to the mix. From bands whose music video creativity earned them a spot in YouTube history to dancers working out to buzzing radio singles, the world of treadmill dancing is vast and entertaining. We compiled the five best treadmill dance examples from YouTube.

5) Nordic Track’s ‘World’s Largest Treadmill Dance’

Sure, it’s an advertisement for Nordic Track, but the sheer volume of treadmills makes this a must-watch. With professional dancers doing a choreographed routine that spans 40 treadmills, it may not have the homespun style of most of the rest of our list, but it’s an impressive video nonetheless. Besides, you can’t have treadmill dancers without a company making a treadmill for them to dance on.

4) Marcus Dorsey, the dancing treadmill guy

Some treadmill dancers don’t need music; their art is all in the moves. Marcus Dorsey is one such man, and he captured millions of hearts last year when a clip of him dancing across treadmills at a fitness center went viral. He even landed a guest appearance on The Doctors to show off his fitness achievements. He’s reportedly dropped two sizes treadmill dancing.

This man not only shows off his moves to the Maroon 5 track “Moves Like Jagger,” he also lip syncs along with some interpretive dance moves to boot.

2) Carson Dean, ‘Uptown Funk’

The newest treadmill dance to hit the market, acrobatic dancer Carson Dean does a solo routine to Mark Ronson and Bruno Mars’ latest hit, “Uptown Funk.” It’s a song that makes you want to strut, so endless strutting on a treadmill makes perfect sense. The public agrees, to the tune of 1.4 million views in only a few days.

1) OK Go, ‘Here It Goes Again’

You can’t really consider treadmill dance videos without respecting the grandfather of them all. OK Go made massive digital waves when their video for “Here It Goes Again” hit YouTube in 2006, featuring an elaborate treadmill dance. It had 50 million views, was taken down and reposted, and now has 25 million views and counting. It spring-boarded OK Go to mainstream recognition and set off a series of other elaborate videos from the group. They’ve even performed the iconic treadmill dance at live events, so there’s no mistaking their treadmill prowess.

Photo via Christopher Carfi / flickr (CC BY 2.0) | Remix by Max Fleishman

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*First Published: Mar 18, 2015, 12:32 pm CDT

Rae Votta

A former YouTube reporter for the Daily Dot, Rae Votta has more than a decade of experience in the digital and entertainment industries. Her work has appeared on AOL, Huffington Post, Out Magazine, Logo, Vh2, Current TV, Billboard, and NYMag. She joined Netflix in 2016.

Fun Treadmill Dancing Workouts | Garage Gym Reviews

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Are you tired of your monotonous treadmill workout? Maybe TikTok’s 12-3-30 treadmill workout isn’t as exciting as it used to be, or maybe you are just looking for something fun and different to try on your own. The viral video workout routine that could be a solution for you is treadmill dancing. While there are some extreme (and fun-to-watch) examples out there, we also have a few examples of how you can try this at home.

What Is Treadmill Dancing?

What exactly is treadmill dancing? It is just what you think! Inspired by OK Go’s “Here it Goes Again,” which featured infamous treadmill choreography almost 13 years ago, treadmill dancing is what the name states: simply dancing on a moving treadmill!

This type of dance routine comes with variation. Sometimes you will see groups of people rolling out intricate dance moves, like the America’s Got Talent 2015 Dance Crew.

Other times, you will find people who take the solo act to the extreme, such as treadmill dancer Carson Dean who has even been featured on Ellen dancing to Bruno Mars’ Uptown Funk!

Now that I have you hooked, I bet you want to try some of these treadmill dances on your own! Don’t worry; you don’t have to do anything extreme. We have a few suggestions you can easily incorporate into your workout routine.

Allie Bennett’s 28-Minute Lizzo Strut

If you are looking for the perfect way to dip your toes into the pond of treadmill dancing without going in head first, TikTok-famous Allie Bennett has come up with the perfect treadmill walking workout for you!

Her easy-to-follow instructions are simple: Move your feet to the beat of the music. For anybody who was in a marching band in high school, this concept is like second nature to you! Bennett has created playlists from different artists ranging from Yung Gravy to ABBA for you to strut your stuff to.

These playlists get the heart pumping because each song’s beats per minute increases, prompting you to go up 0.1 speed on whatever treadmill you have. Her playlists are available on TikTok or Spotify for you to follow on your own!

Just Be You: Treadmill Guy Dancing

Maybe a structured dance workout isn’t for you, and you prefer to march to the beat of your own drum! In this viral video, you see a man who is simply living his best life. The full video shows a man at a commercial gym refusing to let a boring cardio workout get the best of him!

To follow his lead, all you need to do is plug in your headphones and turn up your favorite jams! After that, you can groove to Michael Jackson or bump to Mark Ronson. Just turn your treadmill to a low speed and get shaking on the treadmill deck!

Benefits of Treadmill Dancing

Aside from letting loose on your NordicTrack or channeling your best dance moves, treadmill dancing has some wellness benefits you may want to consider.

Improve Cardiovascular Fitness

Assuming you are taking proper safety precautions, dancing on your treadmill can be a fun and creative way to maintain cardiovascular health. According to a study in the American Journal of Preventative Medicine, moderate dance activity has been linked to a reduced risk of cardiovascular disease mortality.

Burn Calories

According to Harvard Health, a 155-pound person can burn around 200 calories dancing for 30 minutes, and about 175 calories walking at a brisk pace for that amount of time. Researchers didn’t evaluate “treadmill dancing,” but our guess based on those numbers, rocking out on a treadmill for 30 minutes would burn somewhere around 175 to 200 calories for a 155-pound person.

Fosters Consistency

The best exercise is exercise that you stick with on a consistent basis. Generally speaking, if you enjoy a certain type of exercise, you’re more likely to do it. If you enjoy treadmill dancing, you may be more inclined to stick to your routine—or simply spice up your existing workout program.

What to Consider Before You Try Treadmill Dancing

Treadmill dancing is not for everyone, especially those who may have balance issues. Before you grab your dancing shoes and hit the ground running, there are a few steps you should take.

Start at a low speed to get the hang of treadmill dancing before you pump up the jams. We suggest watching where you are walking when you start your choreography so you don’t fall.

Also,wear trustworthy running shoes with the laces tied (double knots!).

Make sure your treadmill is in good condition. Maintaining your treadmill is important before doing any exercise on the treadmill, but since treadmill dancing is a little out of the ordinary, it is vital that you are keeping up with the nuts and bolts of your machine.

Our biggest piece of advice? Just have fun! Treadmill dancing can be whatever you want it to be! Enjoy this fun way to get your heart pumping and the legs moving!

Treadmill Dancing Workout FAQs

Can you dance on a treadmill?

You can dance on a treadmill! Treadmill dancing combines walking and dancing to make working out fun! If you are new to the concept, start slowly and work your way up.

Do dance workouts really work?

As with any cardio, working the heart is always good for your health and wellness! Dance workouts are a great form of cardio and can help you reach your fitness goals along with a balanced diet.

Is a dance workout effective?

A dance cardio workout will get your blood pumping! Any way you get your body moving is effective when talking about health and wellness!

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Kate Meier CPT, USAW-L1, CF-L1

Kate has nearly two decades of experience working in both the fitness and content industries. On the fitness side, she has worked in a number of settings: youth athletics, owned a CrossFit affiliate, personal training, weightlifting coach, CrossFit coach, and fitness floor consultant at a YMCA. Personally, Kate enjoys competing in weightlifting and stores her barbell in her bedroom.On the content side, Kate’s background is in newspaper journalism. She branched into public relations for the American Red Cross for about five years and then moving into content marketing.Today, her work at Garage Gym Reviews blends her excitement for fitness and love of writing. If she isn’t reviewing fitness equipment, you can find her working out or spending time with her two children.Certifications:NASM Certified Personal Trainer CrossFit Level 1 Trainer USA Weightlifting Level 1 Trainer

How to use the treadmill properly

The treadmill is a popular fitness equipment. You can use it both at home and in the fitness room, but it is better to start training under the guidance of an experienced trainer. In addition, not everyone can afford to install a treadmill in an apartment: this simulator takes up quite a lot of space. But in the fitness club La Salute you can work out on modern treadmills equipped with a large screen and everything you need for a comfortable workout.

The treadmill as a tool to maintain tone and good spirits

At first glance, it seems that running on the treadmill is very simple, and no special efforts are needed to achieve results. Actually, it is not. Like any training, such classes have their own rules and features.

Beginners should not forget that it is worth increasing the load gradually: if you are not physically fit, you do not need to spend an hour on the treadmill. You can start with ten minutes. Check your pulse and breathe through your nose. When you get a little comfortable, the duration of classes can be increased to 20 minutes with a gradual increase in pace. Do not neglect the warm-up that will help warm up the muscles: it can be, for example, stretching, although you can start with walking at a moderate pace.

You can use the treadmill at any time of the day. If you don't feel energized enough for a workout in the morning, experts recommend jogging in the evening. There are no restrictions on the frequency of classes either: you can run every day. The optimal speed is considered to be 5-7 km / h.

Advantages of a treadmill

There are many advantages to running on a treadmill:

you are not dependent on the weather and can train at any time of the year;
no need to buy additional equipment: a simple sports uniform is enough, in which you will be comfortable;
treadmill helps you master your running technique: while on the machine, your attention will be focused on the movements of the body, and not on what is happening around. This is especially important for beginner runners;
you have minimal chances of injury: the density of the treadmill coverage can be compared to rough terrain, and this is very comfortable for the runner. But on a treadmill, you definitely won’t stumble on a bump;
most modern treadmills are equipped with a special display that will allow you to independently control the speed, heart rate and other important parameters. An experienced trainer will help with the initial settings of such an “on-board computer”.

What is the purpose of the treadmill

The treadmill can be used for a variety of purposes. It is suitable for those who want to learn how to run correctly, and for those who want to lose weight, and for those who just want to maintain their tone and good spirits. In order to see the results from classes, it is important not to be lazy and practice regularly. If your goal is to lose weight, then you will have to follow a diet and follow the instructions of the trainer: it will be much more difficult to cope with the task on your own. The treadmill can be practiced by almost anyone who does not have specific limitations for medical reasons (for example, cardiovascular disease or serious joint disease). If you draw up a competent training plan, classes on the treadmill will bring not only tangible benefits to your body, but also a good mood.

How to properly walk on a treadmill?

Save it so you don't lose:

Which is better: walking or running on a treadmill?
Regularity and duration of training
Step Variations
Key Rules for Effective Training
When not to walk on a treadmill

A common myth is that the treadmill is only for high-intensity cardio. Allegedly, only such exercises can give a tangible effect. But it's not! To get a positive result from training (for example, for the purpose of losing weight), sometimes walking is enough. It is this question that we will address in this article. We invite you to figure out together exactly how and how much you need to walk on a treadmill in order to lose weight and tone your muscles. And also find out who should still refrain from training.

Which is better: walking or running on a treadmill?

Everything is individual, so there is no definite answer. Much depends on the well-being of a person, his own desire, sports goals. However, the main advantages of walking on a treadmill can be distinguished:

These are more gentle loads for the body compared to the same run. Therefore, even the elderly, those who are recovering from serious injuries and illnesses, and pregnant women can walk on a treadmill.
Walking does not require special training. The movements are natural and familiar, which means that the risk of violating the technique of performing exercises is minimal.
Like running, walking helps to strengthen the heart and blood vessels, improve the condition of the respiratory system. Regular exercise builds endurance. If you experience shortness of breath while doing everyday activities, such as climbing the office stairs, it's time to start exercising.
Moderate physical activity allows you to keep fit without gaining excess weight. Muscles will always be in good shape.
Unlike all the same running, walking is relatively safe for ligaments and joints.
To the common question “is it possible to lose weight by walking on a treadmill”, we will answer - of course, yes! However, it is important to correctly choose a training program and adhere to a number of rules. Let's stop at this point and talk about it in more detail.

Regularity and duration of training

If you're just getting started on the treadmill and don't yet have excellent physical fitness, try to train 2-3 times a week. Be sure to take a break between workouts - 1-2 days.

Trained athletes are recommended to start with classes every other day. And gradually adjust the mode of daily training.

Of course, if you walk on a treadmill every day, you can achieve the desired result faster than, for example, doing a couple of times a week.

The duration of the session also depends on the individual athlete. Usually, trainers recommend that their wards devote at least 1 hour a day to walking on the simulator.

If you want to increase the load, you can use weights, set the “walking uphill” mode, etc.

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Variations of stepping exercises

“Walking uphill”. First you will need to change the standard position of the running belt by raising it slightly. Thus, you will not move along a straight surface, but as if you were going up a hill. This is a great way to pump the buttocks and leg muscles. Also, walking uphill helps to burn excess calories more intensively.
The treadmill can be used for interval training, which increases the load on the muscles. The essence of such exercises is the frequent change in the rhythm of movements. You can also change the angle of the walking belt.
Another variation of training involves the use of weights. Suitable for trained athletes who want to further increase the load and have no contraindications for this. To give your muscles the rest they need to recover, alternate workouts with weights and regular workouts without auxiliary shells.

On the pulse and respiration

During both running and walking on the simulator, it is important to monitor your breathing. Both your well-being and the effectiveness of the process largely depend on this.

A few tips:

Breathe through your nose. You can exhale through your mouth.
Breathe rhythmically. Try not to get lost.
For walking at a moderate pace, the following rhythm is suitable: in two steps - inhale, in four steps - exhale. If you accelerate, switch to a different breathing rhythm: in three steps - inhale, in three steps - exhale.
Lost and out of breath? Reduce the speed of movement to a minimum and restore breathing.

When doing cardio training, it is imperative to control such an indicator as heart rate. In other words, pulse. Therefore, most models of simulators have built-in heart rate sensors. For those who want to get extremely accurate readings, sports equipment manufacturers offer stand-alone heart rate monitors.

Data on heart rate allow you to correctly determine the allowable speed of movement of an athlete. Ideally, during the active part of the workout, the heart rate should not exceed 130 beats per minute. This indicator indicates that you have reached the optimal pace and load for yourself.

Key Rules for an Effective Workout

Warm up for the first 5-7 minutes on the treadmill by walking slowly. Slowly increase your speed. 10 minutes before the end of the workout, gradually reduce the pace. The last 5-7 minutes already need to step in the same rhythm as during the warm-up.
It is often advised to connect exercises on other simulators to classes on a treadmill. Especially if there are problem areas that are difficult to work out only by running or walking.
Take care of your comfort and safety during your workout - wear comfortable shoes with soles that will definitely not slip. Make sure that there are no long protruding threads on the clothes. Also, don't let the decorations get in the way.
Use the handrails only when necessary. For example, while mastering the treadmill. If you feel that you are already moving confidently on the simulator, release the handrails. After all, while you lean on them, part of your weight goes to your hands, which means that your legs do not receive the proper load.
While walking on the treadmill, keep your torso straight. Look ahead, don't get distracted. As you step forward, shift your weight from your toe to your entire foot.
Do not jump off the machine at full speed. This is traumatic.
Try not to eat an hour before training and immediately after training. In general, the topic of nutrition should be given special attention. Keep in mind that even the most intense workouts will not give the desired effect if you level all their benefits with junk food. Do you want to see the results of your labors? Then help the body get rid of extra centimeters and kilograms faster - stick to a low-calorie, but balanced diet. Exclude fast food, high-calorie sweets, smoked meats, fried and highly salty foods from the diet. Your best friends on the way to a beautiful figure and great health are fresh vegetables, fruits, complex carbohydrates, proteins, fats (yes, the human body also needs them, but in the right "dosage").
Drink your normal amount of clean water. For each, this rate is calculated separately. But on average, the minimum value is 1.5 liters.

When Not to Walk on a Treadmill

Such training has a number of contraindications.

How to treadmill dance

The 5 best treadmill dance videos on YouTube

Rae Votta

Fun Treadmill Dancing Workouts | Garage Gym Reviews

What Is Treadmill Dancing?

Allie Bennett’s 28-Minute Lizzo Strut

Just Be You: Treadmill Guy Dancing

Benefits of Treadmill Dancing

Improve Cardiovascular Fitness

Burn Calories

Fosters Consistency

What to Consider Before You Try Treadmill Dancing

Treadmill Dancing Workout FAQs

Is a dance workout effective?

Kate Meier CPT, USAW-L1, CF-L1

Further reading

How to use the treadmill properly

The treadmill as a tool to maintain tone and good spirits

Advantages of a treadmill

What is the purpose of the treadmill

How to properly walk on a treadmill?

Which is better: walking or running on a treadmill?

Regularity and duration of training

Variations of stepping exercises

Key Rules for an Effective Workout

When Not to Walk on a Treadmill

Learn more