Movement is an essential part of both physical and mental health and wellness. What better way to get your blood pumping, muscles working and joints moving than with dance? Dancing is a full-body workout, combining cardiovascular activity, coordinated movement and muscle activation, and best of all, it’s fun! Below we teach you 5 easy-to-follow moves, that when combined make an energetic cardio dance that is essentially exercise in disguise.

If you’ve ever shied away from a dance-inspired workout, because you don’t consider yourself a “dancer,” let me set the record straight: As long as you’re moving, you’re doing it right. It’s not about looking like the instructor, or getting the move perfect—if you keep your body grooving, you’re golden.

If you’re still not convinced, allow me to introduce you to this easy-to-follow dance cardio routine I created. We’re going to learn five different basic moves and build on them as we go. Even if you think you have two left feet, you’re going to have fun.

Before you begin the dance, make sure to warm your body up with some gentle stretches. Every part of this routine is straightforward and simple to follow, but I suggest starting slow and working at your own comfort level and physical ability to avoid pulling any muscles or aggravating preexisting injuries. As you become comfortable with the dance, feel free to add some arm movements or a little extra personality and zest—whatever your body needs. If you reach the end of the routine and want even more, cue it back up and dance through the 9-minute workout one more time!

Workout Summary

  • Time: 9 minutes
  • Equipment: None
  • Instructions: Move from one exercise to the next, as instructed. Follow along with the video for choreography. Repeat the routine one more time all the way through if you’d like a longer workout.

Step Touch

step touch

Image by mbg creative

  1. Step to the side with your right foot, then bring your left foot to meet it.
  2. Then, repeat on the opposite side.
  3. Give it some personality, and add on to this move as instructed.



Image by mbg creative

  1. Stand with your legs wider than shoulder-distance apart. Find a slight hinge in your hips.
  2. Tap your right foot on the ground once, then repeat with the left foot. Next, tap twice with your right foot. (Right, left, right, right.)
  3. Repeat on the opposite side. (Left, right, left, left.)
  4. Add on to the move as instructed.



Image by mbg creative

  1. Start standing with your feet wider than shoulder-distance apart.
  2. Take one step forward with your right foot, then step forward at the same level with your left foot.
  3. Return to your starting position with your right foot, followed by your left.
  4. Continue, essentially moving in a square shape with your feet.

Jumping Jack

jumping jacks

Image by mbg creative

  1. Stand with your feet hips-width apart, with arms at your sides.
  2. Raise your arms out to the sides and over your head. At the same time, jump your feet out wide to the sides.
  3. Quickly reverse the movement and return to start.

Hip Rolls

hip rolls

Image by mbg creative

  1. Start with your feet wider than shoulder-width apart, with a slight hinge in your hips.
  2. Swirl your hips in a circle, moving clockwise.
  3. Reverse the movement, when instructed.

Once you’ve mastered the steps and feel like your body is ready, you can do the whole 9-minute dance by following the video below:

Please remember that it is important to consult your doctor before starting a new exercise routine, and that any advice in this article doesn’t replace personalized medical advice from a professional. . Email us at to learn more or to book an appointment with one of our experienced chiropractors.