How to Start Dance Workouts for Absolute Beginners

Dance workouts are a great option to work out without feeling like exercising.

You can choose from various styles, including African dance, TikTok parties, Latin Fusion, and more. Most are full-body activities. You can also choose one that suits your age, fitness level, and ability.

Are you ready to groove? You can turn dance into an exercise by following these simple steps.

What type of dance workout to start with?

Choosing between the many different types of dance exercises can be overwhelming.

Judson McDonald is a Durham-based personal trainer, group fitness instructor, and learning and development specialist at Les Mills International. He says you should choose the dance workouts that appeal to you most.

Do you enjoy hip-hop dance classes? Zumba and other Latin dance styles? Ballet variations such as barre? MacDonald says that some workouts include different dance styles to help you explore new things.

Find dance workouts you enjoy. Consider what genres of music you like (e.g., hip-hop or Latin), jazz, folk, etc. MacDonald explains that she is naturally drawn to courses focusing on house music because “I love it.”

When looking for a fitness dance class, you should also consider the intensity, the technique, and the style. You may have to try several courses, instructors, or studios before you find the one that suits you.

Look for classes that combine various styles if you are still trying to decide what type you want to learn. MacDonald says these classes are great for figuring out which beats and moves you like so you can do them more.

Beginners can take many dance fitness classes. MacDonald says studios are filled with new students almost every day if they need to do it daily. Rest assured that the majority of instructors are prepared to help newcomers.

However, it’s a good idea to call or check the studio’s website to see if a class is suitable for beginners. MacDonald advises that it’s essential to read the class description and title carefully. He says that you might want to try a different course for now if you see words or phrases such as “intermediate,” ” advanced,” ” technique-driven,” and skills-enhancing.

Virtual classes are offered by many studios and platforms online. This is an excellent option for those who want to try out a class without committing.

Or get creative. Create your dance workout by creating a playlist of 20 to 30 minutes that includes songs with a similar speed (tempo). MacDonald recommends that you choose one or more dance moves from each category.

• Exercises that involve lowering your body into your legs, such as a squat and a body roll
• Vertical movements (such as vertical jumps or raising your hands above your head).
• Side-to-side movements (like a sidestep with touch or a side salsa).
• Turning actions (such as a 360-degree turn or a simple turn)

Create a sequence using these moves and press play.

What to wear for dance workouts

There are no specific rules for what to wear when dancing. MacDonald says that the beauty of dance is feeling free and confident.

There are some guidelines you should follow when choosing your dance workout clothing:

• BottomsWear whatever you feel comfortable wearing, whether leggings or basketball shorts. MacDonald suggests wearing bottoms in dark colors made from moisture-wicking fabrics (such as nylon, polyester, or spandex). He says sweat from the top can accumulate at the tops of your pants legs. “Gray cotton does not stay gray very long.”
• TopsAgain, choose a shirt that fits your preferences. MacDonald prefers looser and flowy shirts, but any fabric with moisture-wicking properties will work. MacDonald advises to “go bold with colors.” If you have breasts, a sports bra supporting your breasts is essential.
• Shoes Most dance fitness classes require shoes. MacDonald recommends choosing a shoe with good ankle support and a smooth sole. Check with the studio or gym before class to see if you need shoes.
• Hair AccessoryTie your hair back if it is long enough to keep it away from your face while in class. MacDonald suggests bandanas and headbands to prevent sweat from getting into your eyes.

Safety and Injury Prevention Tips for Beginners

Dance workouts are just as dangerous as other forms of exercise if you don’t take care. These expert tips will help you stay safe.

• Consult your doctor. Samantha Amway is a board-certified orthopedic clinical specialist, physical therapist, and sports medicine expert at The Ohio State University Wexner Medical Center in Lewis Center. She advises you to consult your healthcare provider before starting dance classes, especially if you suffer from high blood pressure or heart issues. She also recommends consulting a physical therapist in case you have had a previous musculoskeletal injury.
• Keep hydrated. Don’t let dehydration spoil your fun. Drink 16-20 ounces more water two hours before dancing. This will help you avoid fluid loss. Kelly Jones is a specialist in sports nutrition and owner of student-athlete food based in Philadelphia. Take 3 to 4 gulps every 15 to 20 seconds during your workout.
• When necessary, remove the jump. Don’t hesitate to change your movements if you have joint pain, urinary incontinence, or if jumping is not for you. “Walking out the movements is a low-impact way to do it,” says Megan Roup, a former dancer, ACE certified personal trainer based in Los Angeles, and founder of The Sculpt Society app, a dance cardio exercise. Step your foot to the side instead of doing jumping jacks.
• Use your entire foot. Roup explains that many people jump all the time on their balls. It is unsuitable for your calves or shins to land on the balls of the feet. This can cause soreness, injury, and pain. Roup advises that you should roll your foot through when dancing. It is important to bend your knees instead of locking them when you land. According to Roup, wearing supportive shoes and good calf-supporting shoes will help prevent shin splints and calf strain.