In addition to being a fun pastime, dancing can be a good form of exercise. Dance workout videos may provide people with an enjoyable way to work out in the comfort of their own home.

In this article, we will discuss the benefits and risks of dancing and what to look for in a workout video. We will also provide a list of options to try.

Two people using a online dance workout video to learn how to dance and to get a workout.Share on Pinterest
Image credit: Willie B. Thomas / EyeEm/Getty Images

Dancing is a fun experience that can also provide a good workout. Whether a person follows a dance routine or simply moves their body to different types of music, dancing may be a simple way for them to enjoy themselves and get some exercise. It may also improve mood, burn calories, and increase fitness levels.

A 2020 study found that in sedentary women, those who did dance-based fitness exercises three times per week had improved vitality and markers of both physical and mental health after 4 months.

The combination of music and movement releases endorphins in the brain, which may contribute to the increased vitality and mental health of people doing these dance workouts.

A 2016 study found that after 8 weeks of following a popular dance fitness routine, people had improved quality of life, including:

  • increased oxygen uptake
  • reduced body fat
  • improved physical functioning
  • more energy
  • improved emotional well-being

Dance may also be a simple lower impact exercise for older adults and help with important markers, such as balance. A 2019 review noted that many styles of dancing can help improve balance and other physical markers of health in older populations.

Dancing may also increase cognitive function in seniors. A 2018 study found that for older populations, learning choreographed routines or following dance patterns may increase mental function more than doing other repetitive forms of exercise.

Any workout routine carries some risk of injury. Cardio workouts involving movements of the whole body, such as dance routines, may carry some risk of:

  • overexertion
  • pulled or torn muscles
  • loss of balance and fall injuries
  • minor sports injuries, such as a twisted or sprained ankle

Where a person performs these routines may play a role in their safety as well. People should do any home workout in a clear area of the house, away from breakable objects. Using a nonslip exercise mat may also help reduce the risk of slips and falls.

When looking for the ideal dance workout video online, it is important to keep a few factors in mind, including:

  • Enjoyment: Dance should be fun, and it is important to find a routine that a person can enjoy.
  • Appropriate level: There are dance workout videos online to accommodate all levels of dancers. As such, it is important to find a class suitable for an individual’s level. Advanced classes may intimidate beginning dancers, and some more experienced dancers may find beginner classes boring.
  • Qualifications: Some people prefer a dance instructor with a strong background. There are a number of certified dance teachers specializing in different styles, and these may be best for people looking for a more formal approach.
  • Types: The type of dance and instruction can make a difference for many people. From programs such as Zumba to freestyle, there are dance styles suited for everyone.
  • Length: The length of a video may be a determining factor for many people. Some prefer to make their own playlists using single songs, while others prefer a longer session including many songs.

Many workout videos are available for people to consider. Below, we list nine videos that people may wish to try.

Please note that the writer of this article has not tried these videos. All information is purely research-based.

Les Mills

Les Mills fitness channel partnered with Reebok to create a 40-minute dance routine titled “Reebok x Les Mills BODYJAM Workout.” The video and routine are highly popular and explain the choreography before going full speed.

The music style combines elements of dance, pop, and hip-hop, and provides a hip, energizing mix to dance to.


MadFit creates a number of online workout sessions for various experience levels. The dance party workout videos guide viewers through simple yet energizing movements to various soundtracks, such as popular music from the 2000s or from specific artists.

Caleb Marshall

Caleb Marshall, or The Fitness Marshall, offers a number of dance routines to various hit songs. The routines are simple to follow and get the body moving.

Most videos feature fun editing and choreographies to a single pop song, making it simple to tailor an at-home workout to a person’s individual needs.


Afrifitness explores African dance movements and music in a fun, inviting way. The dance moves provide a full cardio experience and work many parts of the body. The channel offers both single song dances and full routines.

The music includes energetic Afrobeat songs, and the dance styles incorporate elements of African dance and freestyle.

305 Fitness

The 305 Fitness channel offers a number of energetic dance workout videos. While the workouts can be intense, each session includes both a warm-up and a cooldown. These are high energy sessions, with a backing of fast dance music and remixes.


BollyX is a Bollywood-inspired dance fitness program. Their YouTube channel features a number of short lessons designed to teach aspects of Bollywood dance in a new and exciting way.

Their videos introduce a number of simple yet energetic moves done to a high energy mix of music.

Live Love Party

Live Love Party incorporates into their videos aspects of Zumba fitness classes. The videos feature routines to single pop songs, making it simple to tailor a workout playlist to an individual’s needs.


FitSevenEleven offers a number of different dance workout videos in 30-minute sets. The music ranges from dance and hip-hop to reggaeton and pop.

The moves are simple to follow and utilize the whole body, leading to a simple and fun cardio routine.


Dancefunfitness incorporates a wide variety of dance styles and music into their workout videos. From Afrobeat and dancehall to reggaeton, the channel helps beginner to intermediate dancers learn new dance styles while burning calories.

Their “Salsa X Samba Workout” incorporates dance moves of varying difficulties to salsa and samba music and is suitable for most dancers.

If people do not want to try dance videos or want to try something different, there are a number of other ways to get exercise at home without dancing or using expensive equipment. Other forms of home workout may include:

Dance workout videos can provide a simple way to have fun and get a good workout at home. Following along with trainers and others can help a person stay inspired, and the energetic beats make the experience more fun.

However, dance workouts may not be right for everyone. Those who do not enjoy dancing or who have underlying health conditions that make dancing difficult may want to try other forms of working out at home.