Fitness Tips

Cardio Dance Workouts That Can Be Done at Home and Spike Your Heart Rate

Tehrene Firman

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Photo: Getty Images/jacoblund

Getting in your cardio from home isn’t always easy. When you don’t have access to a treadmill, elliptical, or other workout machine at the gym, you’re often left compensating with jumping jacks and other activities that, TBH, get boring pretty darn quickly. But I promise raising your heart rate from home can be both fun and effective—especially when you’re dancing it out.

We love high-energy dance cardio routines, and because they don’t require any equipment, they’re perfect for busting out in the middle of your living room. Even though the sessions are almost too good of a time to be considered a workout, you’ll be reaping all the same benefits—if not more!—than what you’d get at the gym.

Aside from working every muscle in your body as you move around to the upbeat music, it also improves brain function, helps with coordination and balance, and elevates your mood.

Aside from being enjoyable (whether you consider yourself a good dancer or not!), dance cardio unleashes a slew of benefits, both physical and mental. Aside from working every muscle in your body as you move around to the upbeat music, it also improves brain function, helps with coordination and balance, and elevates your mood. Something we could all use a boost in these days.

Whether you’re a total dance cardio newbie or already consider yourself a Queen Bey-level dancer, these workouts will give you exactly the midday heart rate spike your body needs.

Work up a sweat with one of these home cardio dance workouts

If you’re a beginner:

Beginner Dance Cardio with Amanda Kloots

Lead by Amanda Kloots, founder of AK! Fitness, this 9-minute workout is perfect if you’re new to dance cardio. The video includes just five simple moves: a step touch, single-single-double heel taps, three-step turn, leg kick, and criss-cross jump.

15-minute Dance Party Workout with MadFit

This super fun dance cardio workout will take you back to the 2000’s while jamming out to hits like Beyonce’s “Crazy in Love” and “Buttons” by the Pussy Cat Dolls. It mixes dance moves with bodyweight strength training for a full-body workout.

If you’re intermediate:

6-minute dancer abs with Katia Pryce

Don’t let the short time frame fool you—this 6-minute workout is no joke. This cardio dance workout takes your ab workout off the mat and torches your core without doing a single sit up.

20-minute Full Body Dance Cardio with Funky Fit

This fun workout will get your heart pumping for 20 minutes with intermediate dance cardio moves. These high-energy moves are paired with pop songs that will get you moving and grooving.

If you’re advanced:

This video builds on Kloots’ beginner dance cardio moves to get you feeling like a pro. Packed with everything from jumping jacks to booty pops, this video will help you break a sweat.

15-minute dancer abs with Katia Pryce


If you loved Pryce’s first dancer abs workout, you’ll love this even longer version. Get moving with this fun workout that gives you the best of cardio and strength for toning your core.

Here’s why trainers say doing your cardio in the morning is the ultimate key to success. Then meet “cardio yoga,” which will hands down give you the best full-body sweat you can ask for.

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