Trying a dance class for the first time can feel a bit intimidating, but once you get moving, you’ll quickly realize how fun it can be. Plus, the health benefits of dancing extend far beyond just one session. Regular dance workouts can improve your cardiovascular fitness, helping you build your endurance so you can dance and move for longer without feeling tired or drained. They also provide a fun, simple way to reduce stress and anxiety, promoting a sense of energy and happiness. Dancing has been shown to boost mood and overall mental well-being, while enhancing self-confidence and body image. As you continue, you’ll likely notice not just physical improvements, but a positive shift in how you feel mentally and emotionally as well.
As a dancer and an osteopathic physician, Poonam Desai, DO, has firsthand experience when it comes to the benefits of dance workouts and dance fitness classes. “Dance not only enhances mental well-being by reducing stress and elevating mood, but it also strengthens physical health by improving strength, flexibility, and cardiovascular fitness,” Dr. Desai says.
Dance workout videos can also help “boost mood, self-esteem, and body image,” according to Darby Bonomi, PhD, a sports and performance psychologist. Dr. Bonomi highlights some of the top benefits of these videos as “stress and anxiety reduction, increased mood, and improved mental health and overall sense of well-being.”
“We start to value our body for what it can do, rather than just how it looks,” Dr. Bonomi says, adding that we can “enjoy increased self-esteem and confidence as we learn, grow, and advance in our skills.”
In addition to improving cardiovascular health, dancing “is focused on movement, sweat, fun, and laughter,” says Yxia Olivares, a dancer, choreographer, and group fitness instructor at Crunch Fitness. “It elevates your mood, improves your memory and coordination, and helps you feel confident and self-assured.”
If you’re trying out dance workouts for the first time or feel nervous about coming back after a long break, it’s still okay to try. “I always tell my newcomers, ‘Get out of your head and into your body.’ By this I mean, don’t compare yourself to anyone else in the room,” Olivares says. “Everyone’s going through a unique journey in their lives. Absorb what you can, just move, and have fun. This is for you, your health, happiness, and longevity, and you get to enjoy it in a no judgments community where you might end up meeting lifelong friends.”
Charlotte Page, a dancer and co-founder of Starpoint Dancesport, reiterates the strength of community. “In a class or group setting, everyone is there for the same reason, and in a way, they are all putting themselves out there in the same way you are. Unlike in a bar or a coffee shop where you have to approach someone first, get in your head, worry what if they don’t want to talk to me, etc., everyone in a class is there to do the same thing for the same reason,” she says. “Everyone is quite literally meeting on the same dance floor – they all have the same opportunities to make friends, move their bodies and feel empowered in doing so.”
And, all these professionals note, health benefits of dancing go far beyond just one session. Here’s how you could benefit from dance workouts:
Feeling a little sore after dancing your heart out? After “a fun yet intensive full-body workout, proper recovery is essential. I enjoy adding Dr. Teals Pure Epsom Salt Soaks to my bath for a magnesium boost with essential oils,” Dr. Desai says. “A simple 20-minute magnesium soak helps to reset my body and calm my mind for a restful night so I am ready for my next routine.”
We’ve put together a list of the best 30-minute dance workout videos on YouTube for you to explore and try. These free videos are suitable for all levels, whether you’re just starting out or have some experience out on the dance floor. These dance workouts offer a fun and accessible way to mix up your fitness routine. Grab a friend and give them a try.
Experts Featured in This Article:
Poonam Desai, DO, is an an osteopathic physician and professional dancer.
Darby Bonomi, PhD, is a sports and performance psychologist.
Charlotte Page is a dancer and co-founder of Starpoint Dancesport in Wellington, FL.
Yxia Olivares is a professional dancer, choreographer, and group fitness instructor for PlusOne, an Optum company, and at Crunch Fitness.
Get ready to have fun, dance and get your heart rate up, with Selena Watkins, founder of Socanomics, in this 30-minute Caribbean Cardio Dance Workout. Join Selena, Claudine Love, and Rehima Jordan as they lead you through an energetic Soca dance session that’s perfect for improving your cardio and boosting your endurance. It’s a full-body workout that’ll leave you feeling energized and refreshed, all while enjoying the ocean-inspired rhythms of the islands. Grab a towel, and let’s dance our way to better health.
Ready to relive the ’90s with some epic and nostalgic moves? Join host and choreographer Kaleila Jordan for a 30-minute dance workout that’s packed with iconic hip-hop party moves like the Brooklyn stomp, Bart Simpson, and the cabbage patch. Alongside Galit Friedlander and Claudine Pierre-Louis, you’ll get into the groove, adding your own style and flair to this fun, high-energy routine. It’s the perfect way to get moving, have a blast, and connect with the rhythm — all while rocking out to the beat.
Step into the spotlight with this 30-minute cardio jazz-funk workout led by dancer and choreographer Frank Soares. In this fun, energizing dance class, you’ll move through a mix of groovy disco, ’80s jazz, and Fosse-inspired movements, all while working your body with dynamic exercises like side lunges and squats. Soares keeps it flowing, so you’ll be having a blast, from triple chassés to unexpected squat challenges, all while enjoying the rhythm and energy of the music.
Get ready to groove with Sheela Awe in this fun, high-energy 2000s throwback dance workout. Sheela kicks things off with a thorough warm-up, focusing on functional movements and stretching to get your body ready. Then, it’s time to dive into five nostalgic yet fresh dance routines that’ll keep you moving and engaged throughout the 30-minute session. Perfect for beginners, this workout is a great way to build strength, coordination, and rhythm as you work your core, legs, and upper body—all while enjoying the upbeat energy of classic 2000s hits. It’s a fantastic way to get your body moving and have fun while you do it.
Join dancer and choreographer Arianna Davis for a fun and accessible hip-hop dance workout, where you’ll learn some iconic moves from the 2000s all the way back to the 1960s. Along with fellow dancers Lilian Gonzalez and Rehima Jordan, you’ll break down classic moves like the Soulja Boy, the Dougie, the Running Man, and the Aunt Viv. If you’re a beginner, no worries—Arianna will guide you through each step at a comfortable pace, so you can build your confidence and get familiar with the rhythms of hip-hop. This class is a perfect way to celebrate 50 years of hip-hop, sharpen your dance skills, and have a blast while moving to the beat.
Get ready to shine with Poofy Moffitino in this 30-minute girl-band dance workout. Joined by Lilian Gonzalez and Paris Nicole, Poofy leads a fun, beginner-friendly routine filled with pop-inspired moves from artists like Britney Spears, Blackpink, Fifth Harmony, and more. This class is all about feeling confident and having fun, with diva walks and sassy choreography that’ll make you feel like a pop star. You’ll get to follow along at your own pace, adding your unique style to each move, while building your rhythm and coordination. It’s the perfect way to enjoy dancing, challenge yourself, and express your inner diva performer.
Join “Dancing With the Stars” alum Lindsay Arnold for a fun and energizing 30-minute workout that’s perfect for beginner dancers who love to move. In this full-body circuit, Lindsay takes you through repeating sets of three moves, giving you plenty of opportunities to nail each one while keeping things challenging. Expect to work through moves like squat jacks, alternating lunges, and standing crunches — great for building strength and stamina. The best part? Lindsay includes low-impact options throughout, so you can adjust the intensity to suit your level. Plus, to top it off, she adds a lively dance cardio finisher, making sure you end the class on a high note and feeling accomplished.
Ready to dance like no one’s watching? Join dancer and choreographer Arianna Davis for a 30-minute beginner-friendly hip-hop dance cardio workout that’s all about having fun and feeling confident. Arianna, along with Poofy Moffitino and Paris Nicole, will guide you through easy-to-follow moves at a pace that’s perfect for anyone new to dancing. No pressure if you don’t get the moves right away—Arianna breaks everything down step-by-step, so by the end of the session, you’ll be grooving like a pro. It’s a great way to build your dance skills, get your body moving, and have a blast while doing it.
Grab a chair and your heels (or stay in sneakers, if you prefer). Join actress, dancer, and producer Heather Morris for a fun and empowering 30-minute dance workout that’s perfect for beginners who love to move. Heather will lead you through energetic dance sequences inspired by the styles of Britney Spears, Beyoncé, and Rihanna. As you follow along, you’ll activate your glutes, engage your core, and boost your confidence with each move. Whether you’re in heels or barefoot, you’ll feel empowered and ready to own the dance floor. It’s all about having fun, getting your body moving, and embracing that “feel-good” energy.
Get ready for a high-energy 40-minute dance fitness class with trainer and choreographer Luis Cervantes. This energizing class combines two popular Latin dance styles to give you a fun and challenging workout. Whether you’re new to dance or just love moving to the rhythm, you’ll enjoy learning exciting routines while boosting your endurance and getting into the groove. Luis will guide you through each move, making it easy to follow along and stay motivated throughout the session. It’s the perfect way to have a blast, improve your dance skills, and feel the rhythm.
Jade Esmeralda (she/her), MS, CSCS, is a health and fitness staff writer and a strength and conditioning specialist. A lifelong martial artist and dancer, Jade has a strong passion for strength and conditioning, sports science, and human performance. She graduated with a Master of Science degree in exercise science and strength and conditioning from George Washington University.
