10 Short Dance Workouts That Will Help You Work Up A Sweat
If you’re struggling to find a workout that you enjoy but you love hitting the dance floor, one of these short dance workouts might be your ticket to knocking out your weekly cardio. Dancing can be way more fun than “normal” workouts and researchers have found that short dance workouts offer numerous other benefits as well. Here’s the inspiration you need to get your sweat on while you bust a move. Health Benefits of Short Dance Workouts Short dance workouts can support your well-being both mentally and physically by: Boosting aerobic fitness and cardiorespiratory health Improving mobility and balance Decreasing blood pressure Supporting cognitive function Improving quality of life Dance fitness often combines the joys and structures of traditional dance forms with upbeat music, an elevated heart rate and muscle-toning movements. There are many high-quality free classes available online. Here are 10 of our favorite short dance workouts to help you start your journey. Look for a class that fits your musical and movement preferences, as feeling good while you workout will help you experience the best benefits. 1. 30-Minute Zumba for Beginners Zumba was founded by Colombian fitness trainer and choreographer, Alberto Perez, in the mid-1990’s. Since then, it has gained more and more popularity each year and was formally trademarked in the US in 2001. Zumba is a high-energy dance workout set to Latin and world rhythms that will leave you feeling excited to take on your day. 2. 28-Minute Intermediate Dance Workout with 305 Fitness This high-octane cardio-boosting dance class will help you feel strong and confident—and, you can do it right from the comfort of your living room. 305 Fitness says that their classes are designed to “boost your radical self-love and self-expression.” If you’re a fan of Hip Hop, Pop, and Electronic music, this will be your new go-to short dance workout. 3. 20-Minute Hip Hop Fit Less about electronic beats? If you’re a Hip-Hop purist and you’re looking for a way to combine it with your exercise routine, check out Mike Peele’s Hip-Hop Fit videos. Mike Peele is a professional dancer and choreographer whose work you may have seen in movies like Step Up 3D and Stomp the Yard. He creates energetic hip hop fitness videos that anyone can enjoy. 4. 25-Minute Ballet-Inspired Workout Ballet is a challenging dance style that is known to create strong, lean muscle while encouraging graceful movement patterns. If you’ve always wanted to take ballet, but don’t know where to start, try this beginner ballet class with YouTube fitness instructor, Coach Kel. She’ll walk you through a low-impact, no-equipment needed workout. 5. 30-Minute Bollywood Dance Workout Bollywood dances are a lively and vibrant sequence of movements based on Indian classical and folk dances. Rahul Kumar, founder of Fitness Dance with Rahul, is a bollywood actor, dancer and choreographer who offers fun dance videos that are sure to help you work up a sweat. 6. 15-Minute African Dance Workout with Kukuwa Kukuwa is an African-dance inspired workout that will elevate your heart rate and your feelings of joy. Kukuwa classes are fun, effective and allow you to explore dance moves that may not be in your repertoire. 7. Minute Hamilton Workout Work up a sweat while singing along to your favorite Broadway musical. Certified fitness trainer Kyra Pro creates workouts that will increase your strength and fitness while challenging you just the right amount. This workout will get your heart pumping with boisterous dance moves, making it a great cardio activity that can take the place of a run or HIIT workout. 8. 4-Minute Sia dance routine with The Fitness Marshall Looking for easy-to-follow dance routines to your favorite pop songs? Check out The Fitness Marshall. His exuberant energy adds another layer of fun to these dances that are appropriate for all fitness levels. These routines are usually under 4 minutes in length but you can repeat them a few times to make it a longer workout (and to make sure you get the moves down). 9. 20-Minute Salsa Workout with 375 Dance Studio Learn some of the key movements in salsa dance routines while getting in a great workout. Salsa is a popular dance style that originated in Cuba and learning these moves might come in handy the next time you find yourself out on Salsa Night. This 20-minute salsa workout is led by expert ballroom dance instructors from 375 Dance Studio. 10. 30-Minute Reggaeton Workout with Cardio Dance Fitness Shake your booty and boost your self-confidence with this 30-minute high energy workout set to the music and moves of Puerto Rico’s lively Reggaeton. Led by Cardio Dance with Clau y Paty, this dance workout might make you feel like you’re at Carnaval Ponceño rather than in your living room. There’s no question about it, adding a dance workout into your weekly exercise routine will not only boost your fitness, it will also make your workouts more fun and sustainable. Try all 10 of these short dance workouts and see where the movements take you. (Image: Shutterstock)
The Best Short Cardio Workouts For When You’re Short on Time
A cardio workout is another name for an aerobic workout, which is exercise that is fueled by oxygen, and that uses large muscles continuously in a rhythmic motion. It’s also incredibly healthy for you. You can start reaping the major health benefits of this sweat sesh immediately by adding short cardio workouts to your exercise regimen. Benefits of Short Cardio Workouts Aerobic exercise has been shown to have many health benefits. It’s great for your ticker and lung function with the power to lower blood pressure and your resting heart rate. If that’s not enough, it also has some amazing anti-inflammatory abilities. According to the CDC, heart disease is the leading cause of death in the U.S. and one of the primary risk factors for it is inactivity. So, what are you waiting for? Get out there and get your cardio on! What Are Some Cardio Exercises? Moderate-intensity cardio exercise can include: Quick walking Swimming Dancing Gentle cycling Vigorous-intensity cardio exercise can include: Running More rigorous cycling Sports There are also high-intensity anaerobic exercises that can provide you with similar cardiovascular benefits, such as HIIT (high intensity interval training), sprints, SIT (sprint interval training, more on this later!) and Tabata. RELATED: 3 Short HIIT Workouts To Improve Your Fitness and Save You Time How Much Cardio Should I Do Each Week? The American Heart Association recommends that adults get 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise each week. This breaks down to about 30 minutes of moderate intensity workouts five days a week, or 15 minutes of vigorous intensity exercise five days a week. You might not have time to get in a 30-minute aerobic workout every day, but the good news is that you can get essentially the same cardiovascular benefits from a shorter workout that is more intense. Research shows that shorter, higher-intensity workouts can elicit many of the same benefits as longer-form moderate-intensity exercise. Elevating Your Heart Rate During Short Cardio Workouts The key to adding intensity to your short cardio workouts is to make sure that you are properly cranking up that heart rate. The recommended heart rate for a moderate-intensity workout is about 64% to 76% of your maximum heart rate. The recommended heart rate for vigorous-intensity workouts is 77% to 93% of your maximum heart rate, and the recommended heart rate for high-intensity intervals is 85% to 95% of your maximum heart rate during the interval periods. Here is how you can calculate your estimated target heart rate for your workout: For moderate-intensity cardio: 220 minus [your age] multiplied by .64 to .76 (64% to 76% of your max heart rate). For vigorous-intensity cardio: 220 minus [your age] multiplied by .77 to .93 (77% to 93% of your max heart rate). For high-intensity intervals: 220 minus [your age] multiplied by .85 to .95 (85% to 95% of your max heart rate). You can measure your heart rate with a smart watch or chest strap, or manually by placing two fingers on a pulse point on your neck or wrist. Start a timer on your phone or watch, measure how many beats you feel in 6 seconds and then multiply that number by 10. This number will give you your heart beats per minute. Pro tips: Make sure to check with your doctor before starting a cardio workout program, especially if you have a diagnosed heart condition or are at high risk for heart disease. And don’t forget to warm up! Engage in light movement such as jogging in place or walking lunges for at least five minutes before starting your workout. This helps prepare your body for movement and prevent injury. 9 Short Cardio Workouts that Work Here are nine short cardio workouts that will get your heart pumping! 1. Shorter Cardio Workouts Three 10-minute sessions of moderate-intensity cardio The U.S. exercise guidelines recommend that you engage in moderate-intensity exercise for about 30 minutes a day. If you don’t have time to exercise for 30 minutes continuously, you can always break your cardio workout into three 10-minute sessions. This could look like a 10-minute walk or jog before work, again at lunch and another at the end of the day. 15-minute vigorous-intensity cardio You can engage in your favorite cardio workout such as running, cycling or swimming for 15 minutes, five days a week as long as you keep your heart rate between 77% to 93% of your maximum heart rate. 2. Sprints One way to increase the intensity of your cardio workout (and therefore decrease the time needed to see the benefits), is to add speed work to them your workouts. Sprints are a form of interval training that can elicit the same heart-healthy benefits as longer-form cardio workouts. There are a couple of common methods for adding sprints to your workout. Note: If at any time you feel chest pain, uncharacteristic breathing difficulties or feel dizzy or faint, stop the workout and call your doctor. Fartlek Fartlek is a Swedish running term that translates to something along the lines of “speed play.” Fartleks involve intervals of moderate- and high-intensity movement and have been shown to improve V02 max, a measure of cardiovascular fitness. Fartleks are usually performed in running or cycling. 19-minute Fartlek workout: 5-minute warmup walk / light jog 3-minute jog/cycle at moderate intensity (64% – 77% of your maximum heart rate). 1-minute run/cycle at a high intensity (85% – 95% of your maximum heart rate). 3-minute jog/cycle at moderate intensity. 1-minute run/cycle at a high intensity. 3-minute jog/cycle at a moderate intensity. 1-minute run/cycle at a high intensity. 2-minute cool down jog SIT You have probably heard of HIIT, but have you heard of SIT? SIT stands for sprint interval training and involves very short bursts of movement followed by slightly longer periods of rest. There is evidence that these sprint workouts deliver many of the same cardiovascular benefits as longer, moderate-intensity workouts. 22-minute sprint workout 5-minute warmup 30-second sprint, at max exertion 2-minute rest
Travel Workouts: The Easiest Ways to Maintain Your Routine
Whether you’re getting ready for a road trip to visit family during the holidays, just snagged a new job that involves tons of business travel, or are planning your next vacation, fitting in travel workouts can be tough. But figuring out how to stay active while jet-setting is not as hard as it seems. (It’s way easier than doing burpees for a minute straight, for example.) Here are a few easy ways to sweat as often as possible while you’re on the go (just don’t forget to throw a few healthy snacks in your bag, either). 3 Travel Workouts You Can Do Almost Anywhere 1. Pack your running sneakers. Traveling involves a lot of stress, so don’t add to it by overcomplicating your workouts. Running is the simplest of exercises—all you need are your favorite kicks and any open road. Even if you’re more of a SoulCycle person, make an exception and hit the pavement. There are also a few great portable tools for resistance training on the road, like lightweight resistance bands you can toss in any bag or the TRX, which you can attach to a hotel room door or tree in a park to get in a full strength-training sequence. 2. Find a fast, free online workout. You’re going to be pressed for time, but good news: most recent research points to fast, intense workouts delivering the same benefits as longer sessions. YouTube is stocked with free workout videos that range in length from five to thirty minutes and don’t require any equipment at all. Or try this five-minute workout that happens to be one of our favorites. 3. Sign up for a digital membership (or try a new studio). If you’re a boutique fitness junkie, many of the top brands now offer digital version of their workouts, so you can keep up your routine even when far from a studio. A few great options include Natalie Jill’s inspiring body-weight strength-training programs, Barre3 and Physique 57 for barre, AKT on Demand for dance and HIIT training, and My YogaWorks for yoga. Bonus idea: do a quick search for gyms and fitness studios in the city you’re headed to before you leave and book a few new classes to try before you even leave. Then you’ll be locked into sweat sessions before your trip even kicks off.
