Dance
Dance fitness at home
Follow along to your favourite music in your living room.
- Moderateintensity
- ~455kcal per hour
- Freebudget
- Mediumimpact
Is dance fitness at home right for you?
Follow along to your favourite music in your living room. It is a moderate-intensity, medium impact activity that you can do at home, on your own. Expect to burn around 455 calories an hour, based on a 70 kg person.
Anyone can start. You can do it without spending anything.
Why try dance fitness at home
- Burns calories. At around 455 kcal an hour it can help with weight loss alongside a balanced diet.
- Improves fitness. It raises your heart rate and builds stamina.
- Clears your head. It is a reliable way to lower stress and lift your mood.
How to start dance fitness at home
Search for a 20-minute dance workout video and press play.
You do not need any kit, so you can start today.
Keep the first few sessions short and easy, and aim for two or three a week.
Warm up for five minutes first, build up gradually and stop if anything hurts.
A 4-week starter plan
| Week | Sessions | Minutes each | Focus |
|---|---|---|---|
| 1 | 2 | 20 | Learn the basics and keep every session easy. |
| 2 | 3 | 25 | Repeat last week and add a little time. |
| 3 | 3 | 30 | Add a session or make one a bit harder. |
| 4 | 3 | 40 | Your longest week. Book or plan what comes next. |
This is general guidance, not medical advice. If you have a health condition or injury, check with your GP before you start.
Similar activities
Dance
Ballet
Grace, strength and posture at the barre.
Dance
Ballroom dancing
Waltz, foxtrot and quickstep with a partner.
Dance
Salsa
Lively Latin partner dancing with a great social scene.
Dance
Street dance
Learn hip-hop routines to big beats.
Dance
Contemporary dance
Expressive movement that blends dance styles.
Dance
Tap dance
Make rhythm with your feet.
Not sure dance fitness at home is for you?
Take the two-minute quiz and we will match you with activities that fit your goals, mood, budget and fitness.