Aside from getting your blood flowing and your heart pumping, busting a move is a great way to get those endorphins going.

“So much of the world of joy gets stuck above the neck and intellectualized,” Radha Agrawal, the creator of the joy-sparking digital dance workout platform Daybreaker+ previously told Well+Good. “But we’ve actually found that a lot of real joy can come from activating the body-brain connection through movement.”

All you need to do is start moving to the beat. But if you don’t feel comfortable just freestyling it to your favorite tunes, a new 10-minute energizing hip-hop follow-along routine for Well+Good’s Trainer of the Month Club from professional dancer and Lululemon Studio trainer Amanda Baxter will get you stepping, jumping, and smiling.

Baxter will take you through six compound dance moves that you’ll put together for a short routine at the end. If that sounds intimidating, don’t worry: Baxter teaches the moves one at a time, and makes sure to review it all. Throughout, she focuses on feeling yourself, putting your own personality into the moves, and not letting something like a hand motion bog you down from grooving in time with the beat.

“With each execution you’re gonna get a little more comfortable and more energized,” Baxter says. “Give a little swag to it, give a little sass, a little attitude.”

You can expect to be hoppin’ it out and swirlin’ it up, doing low lunges with knee knocks, and a shuffle with throwin’ some elbows. Baxter will (helpfully) remind you to breathe, since she expects your heart rate to spike. Most of all, she wants you to be having fun.

“I wanna see those big, sweaty smiles,” Baxter says.

Even though I wasn’t cut out for the ballerina life, my love affair with ballet continues to this day. There’s nothing quite like feasting yours eyes on a performance, watching the magic unfold as the curtains come up. The dancers flutter across the stage like doves, as they soar in the air and pirouette at the speed of light, all the while maintaining unflinching poise.

But don’t be fooled: If you closely observe a ballet dancer in action, you’ll notice the contours of their taut muscles illuminated by the glow of the stage lights. Behind every graceful move hides unimaginable power.

“We are essentially elite athletes, and I think that’s something people take for granted. What we do is extremely athletic, so we really need to support, fuel, and train our bodies,” says Isabelle Brouwers, first artist at the English National Ballet.

It’s no secret that a grueling training schedule forms the backbone of a ballet dancer’s daily routine. Brouwers has a class in the studio every morning that lasts just over an hour. After that, the rehearsal schedule varies, but she currently has around six hours of rehearsal a day to prepare for Akram Khan’s Creature.

 

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I wanted to know, though, what exercises does a ballet dancer turn to outside of the rehearsal studio to support her training? Well, it turns out the answer is pretty complicated. If there’s one thing a ballerina’s body needs to be, it’s adaptable.

A dancer’s workout routine changes with the seasons. “When we’re doing classical work, I have to do a lot more intrinsic foot exercises. When it’s contemporary, I focus a lot more on deep lunge work and quad control; I do a lot of hamstring and glute exercises to really keep me grounded. [My workouts] will change around what we’re doing, and what we’re doing is changing constantly. We’re having to adapt and maximize the strength of our bodies in different ways. It’s a routine that’s constantly shape-shifting and evolving.”

What happened when I tried a ballerina’s workout routine

When I ask Brouwers about her current workout routine, she chuckles. “If we’re leading up to performance, people joke I’m always the first one in the building,” she says. “I absolutely love starting my day with Pilates; the reformer is a great way to get my muscles activated without too much fatigue before class.”

On top of this, Brouwers squeezes in two or three strength and conditioning sessions a week. As I’m about to embark on a week of trying her workouts myself, I’m exhausted just thinking about what lies ahead.

Brouwers gives me the rundown on the exact moves she does, but before I get started, she issues me a gentle warning. “Don’t try something you don’t know without asking for advice, and always start with the lowest weight you can—don’t try to impress or prove a point to yourself or others,” she says. I make sure this reminder is etched in my mind before I begin. Note to self: Approach with caution.

Monday: Starting with morning Pilates

When my alarm blares an hour earlier than usual on Monday morning, I summon the energy to set up my workout mat for some early morning Pilates.

In a bid to stay as close to Brouwers’ routine as possible, I’ve invested in a foam roller, which she swears by. “Before I do anything I start with a good foam roll to release all the tension from the night before.” As a foam rolling novice, I decide to take her words of wisdom and turn to some expert advice, following along with a guided self-massage.

And all I can say is, wow, my workouts will never be the same again. As someone who wiles away far too many hours at a desk, I felt some seriously satisfying relief in my stiff and sore lower body, as the foam roller unravelled knots of tension I didn’t even know were there to begin with.

Then it was onto some deep core warm-ups and gentle glute activations on the mat. Brouwers recommends performing three sets of eight reps, but emphasizes that “there is no magic number.”

I start with 90-90 toe-taps, keeping my pelvis as stable as possible. For core stability, I move on to opposite arm and leg extensions (aka “dead bug”), opening them away from my body and making sure, as Brouwers reminds me, to do so “without losing control of the hips.” Then onto bicycle crunches and some side plank pulses to really fire up those obliques.

Moving on to the glutes: First up we have side leg lifts, followed by banded clams with a light resistance band, a move which strengthens the glute meds and improves hip alignment. Next up is Brouwers’ non-negotiable move: glute bridges. She starts with both legs rooted to the ground, before switching to single leg glute bridges. “It’s important to load eccentrically and concentrically—muscles contract and stretch, and this is a great move that does both.”

At this point, Brouwers would move on to the main event in her morning workout: the reformer. Unfortunately for me, I’m in my cramped, one-bed apartment, and can’t magically teleport myself to a ballet studio decked out with hydrotherapy pools and ice baths, with physios and personal trainers on standby.

If you’re like me, and your home gym consists of a worn-out Target workout mat, a cupboard full of soup tins for weights, and a dining room chair to wobble against during barre workouts, chances are you don’t have a state-of-the-art reformer lying around. But if you’re keen to reap some of the benefits of a reformer without splurging, give these moves that you can mimic at home a try.

And if are lucky enough to have a reformer at your disposal, Brouwers’ routine varies, but she always does side-lying work with different spring levels, pushing against the bar both in turned-in (parallel legs) and turned-out positions.

“Obviously ballet is very turned-out so you really have to strengthen the rotators,” she says. “It’s important to have an internal rotation as well because it’s a two-way movement that the hip has to do, and if you have no internal range, you’re more susceptible to injury.”

Wednesday: Adding in strength and conditioning

By the time Wednesday rolls around, it’s impossible not to notice how good my body feels. I’ve been working out every morning for the past three days, but my body is showing no signs of fatigue, strain, or tension. Pilates has always been a mainstay in my routine, but incorporating some new restorative movements into my workouts has really added that feel-good factor I was missing.

However, it’s now time to overcome the hurdle that has been ominously hanging over me like a dark cloud: tackling my first ballerina strength session in the gym.

To be honest, strength training has never been my thing. One F45 class was enough to put me off for life. When in the gym, I rarely stray from the cycling machine, avoiding the weights section like the plague.

And to make matters more complicated, there is no one-size-fits-all strength routine for me to follow. As Andy Reynolds, medical director at the English National Ballet explains to me, training programs are scientifically tailored towards each dancer’s unique physical needs. “We profile the dancers twice a year, measuring factors such as range of movement, specific joint angles, and strength of the foot, ankle, hip, back, and lower leg.” The medical team tracks specific markers to determine whether the dancer is making progress or growing weaker in a particular area, building out a specific training plan from there.

Reynolds approach is fundamentally data-driven. “However, I think there’s also a subjectivity at play,” he adds. “What the dancer feels like, what they themselves think they need as well, which is a more complicated nuance.”

Brouwers herself let me in on a little secret: She doesn’t enjoy running. Because it’s so high impact, she prefers starting her gym workouts with a HIIT session on the elliptical or cycling machine, performing eight sets of 20 seconds on, 20 seconds off, for three rounds, with a break between each. “We’ll do more cardio if we’re not leading up to performance, because what we do in the studio is quite cardio-based anyway,” she says.

This is welcome news to me. Hopping onto the bike at the gym, it’s the perfect amount of cardio to get me pumped, and I haven’t collapsed in a sweaty heap on the floor after 10 minutes.

Now onto weights. As I’m no expert, I use the lowest weights possible, and look up each move beforehand to remind myself of the correct form to avoid injury. Brouwers will typically perform three sets of eight, though it varies depending on her training program.

I start with Russian deadlifts, one of her favorites. “It’s one of those holistic exercises that I love because not only does it strengthen the hamstring, it also works on your single leg balance, and your oblique control,” she says.

Brouwers also does a lot of plyometric exercises, such as jumping onto boxes to build power in her jumps. However, when I spot the boxes across the room, my mind jolts with a sharp premonition: I can already see myself face-planting against the box for an audience of eager spectators in this crowded gym, so it’s a hard pass from me. Instead, I (wisely) decide to do an adapted version of this move, doing jump squats on solid ground.

Up next is weighted calf raises, before I move on to the leg press machine. “When we’re doing those huge jumps, the force on our body is around four times our body weight, so you really have to train your muscles to resist that,” Brouwers says. “We’ll do leg presses with up to two times our body weight of resistance on the legs.” Needless to say I opt for a much more modest weight, and I’d suggest my fellow beginners do the same.

I leave the gym feeling confident. What I thought would be deeply intimidating and challenging turned out to be pretty approachable. I’d always believed that weight training wasn’t for the faint-hearted, but with some subtle adaptations, this routine eased me into strength training seamlessly.

The key was adopting the same mindset as a ballerina: Don’t push yourself for the sake of it. It’s all about building strength gently and gradually, and every movement has its purpose. I made adaptations for my body, treating it as a professional dancer would—like a finely-tuned instrument that deserves care and attention.

As Reynolds tells me, it’s all about working with your body rather than pushing it to its limit. “When ballet dancers are rehearsing all day long, it’s important not to fatigue them,” he explains. “More is not better.”

Friday: Surprising conclusions

I won’t beat around the bush. This week gave me an insightful glimpse into the world of dancer fitness, but I don’t feel like I strayed too far outside my comfort zone. While I enjoyed dipping my toe into the world of strength training, I definitely won’t be competing in the Olympics anytime soon.

In their own right, the week’s workouts weren’t overly hardcore or intense. But that’s because dancers are rehearsing for six or so hours a day on top of them. Their workouts are just the cherry on the cake—a means of solidifying and balancing out the hard work being done in the rehearsal studio every day. The intention is to exercise mindfully and with maximum efficiency, to avoid fatigue and injury.

Ultimately, we could all learn something from ballet dancers. Whether you’re a professional athlete, a CrossFit devotee, self-proclaimed Pilates princess, or someone who has never stepped foot in a gym before, it’s a good idea to incorporate gentle, staple practices into your routine, that make you feel good—both inside and out. You cannot underestimate the power of restorative movement, whether that’s a good foam roll at the beginning of the day, or 20 minutes of low-impact HIIT on the elliptical.

And, if you ask me, the most admirable thing that professional ballet dancers have mastered (especially in the midst of today’s fitness culture that sometimes teeters on toxic) is the art of listening to their bodies.

As one of the original fitness influencers, Simmons was a pioneer in the era of dance-based aerobic exercise. With flamboyant style, contagious energy, and a commitment to creating an inclusive environment for all bodies, Simmons opened his own studio in 1974 in Beverly Hills. This was, of course, “after consulting with doctors and nutritionists to ensure the safety of a program tailored to the needs of everyone, from the overweight and obese, to seniors and the physically challenged.”

In the ’80s, with the advent of the VHS home video experience, Simmons recorded exercise videos for anyone to watch (and sweat to) at home, well beyond the borders of Los Angeles. Sweatin’ to the Oldies was released on VHS in 1988, and the optimism and inclusivity, the accessibility, the fun and humor, and the low-impact of it all created a global craze (right alongside Jazzercise and Jane Fonda).

But does it still hold up today?

I decided to give it a go myself—and was delighted to experience the dopamine rush and can’t-stop-smiling effects. Having recently partaken in several Jazzercise classes in the past few years, this was a familiar style of exercise (of which I’m very much a proponent).

What the workouts are like

Watching a Richard Simmons workout video sometimes feels like watching a musical number in a movie, versus a guided workout. And the more recent videos from his LA studio (late-era Richard, if you will) still have the same sparkle as well.

These workouts are bodyweight only (equipment-free!), incorporate dynamic stretching warm-ups and cooldowns, and are always set to upbeat music. They’re cardio, obviously, but not in the way we know cardio in recent years… no HIIT here, just hitting the beat (sorry, couldn’t resist a cheesy dad joke).

It’s important to note that while a lot of Simmons’ messaging from decades ago is centered around weight loss, his movement and exercise is suitable for any fitness goal. Simmons was born in the 1940s, and lost over 100 pounds before becoming a fitness instructor, which strongly influenced his messaging (including, obviously, the name of his studio: Slimmons). However, Simmons was adamant about not letting weight determine worth for his millions of fans.

But unless you’re trigged by talk about weight loss, this doesn’t make his workouts feel like a no-go. I myself do not exercise for the purpose of shedding pounds, and still found plenty of joy, physiological and psychological benefits in his peppy dance routines.

Where to find the workouts

Fortunately, you don’t need a VCR handy to try these yourself. You can buy full episodes on Amazon, or find clips on YouTube.

One comment on YouTube reads: “We all made fun of this guy but in reality he changed many lives for the better. His personality is one of a kind!”

It’s true: For decades, Simmons was the butt of so many (largely homophobic) jokes. But when you actually give his workouts a chance, you realize just how much fun he brought to the act of exercising.

If vintage music and aerobics don’t do it for you, there are plenty of other ways to dance up a sweat. For a 21st-century take, try a dance class video with The Fitness Marshall. Frontman Caleb Marshall considers himself a blend of his two icons, Britney Spears and, of course, Richard Simmons (in fact, his Instagram bio reads: “The love child of Richard Simmons and Britney Spears”). Simmons was a major influence on Marshall, who now brings a very similar upbeat positivity—and accessible, all-levels, doesn’t-feel-like-exercise movement—to living rooms around the world. He’s even got the style down… down to the tank top.

As any fitness pro worth their salt will tell you, the best type of exercise is the one you’ll actually do. Often this comes down to something that 1. Puts a smile on your face and 2. Doesn’t leave you injured or overly fatigued. So many people have found that perfect combo with Richard Simmons, regardless of the era.

“A lot of neurotransmitters are released when we exercise—dopamine, serotonin, and norepinephrine, to name a few—and they leave us with those happy feelings,” says Roxie Jones, Alo Moves instructor and certified personal trainer. “Spiritually and emotionally speaking, pushing through the hard barriers of training also builds mental fortitude that can translate to hard things outside of the workout, and that helps us believe in ourselves a little more!”

So, how about maximizing on the good feelings with workouts that we know will boost our mood? Yes, please. “We should always lean toward workouts that make us feel joy or physically good because we’re more likely to commit to them long-term and stay consistent,” Jones says. “It’s like picking your close circle of friends—you want to be around them because they make you feel happy!”

Combining fitness and fun is the name of the game. Here are five seriously joy-inducing workouts from Well+Good’s YouTube channel that will get the good vibes going in about 15 minutes or less.

Five workout videos that we promise will boost your mood

16-minute Afro Dance Combo

Well+Good Trainer of the Month Club’s Kiné Camara gets the beats moving and the blood pumping with this Afro dance routine. This quick combo features moves you can do at home while getting those hips moving and back popping. New to Afro dance? This one is beginner-friendly and simple to follow: Camara breaks down the moves in eight-count sequences. Dancing has been shown to decrease depression and anxiety, while also getting your heart pumping during a total-body workout.

‘Hip Hip Hooray’ Flow for Happy Hips

Yoga instructor Pilin Anice is keeping it fun and playful for this flow. Each move focuses on opening your hips, while giving joy to the joints. Carve out 16 minutes mid-day, set the vibe with a calming playlist, and lean into deep stretches, hip circles, and have fun. “It’s okay to smile!” Pilin says.

8-Minute Good Morning Pilates Stretch

Chloe de Winter from Go Chlo Pilates is helping start the day with a lovely Pilates stretch routine that will wake up your mind and body. Move over, mid-morning caffeine. Even a quick stretch or yoga session to start the day can have lasting impacts on your overall mental health hours later. Grab a mat, stay in your pajamas, and gently open up your back, hips, and spine with deep, full-body stretches.

10-Minute Beginner Boxing Workout

Gran a light set of dumbbells (one or two pounds), carve out 10 minutes, and get punching with trainer Michelle Sim. Featuring beginner boxing moves like the jab and cross and weaves, this quick boxing workout is high-energy and gets those mood-lifting hormones pumping.

15-Minute Low-Impact Rebounder HIIT Workout

What’s more fun than jumping on a trampoline? Turn it into an awesome HIIT workout, and this is a guaranteed good time. Colette Dong of The Ness takes us through a joint-friendly rebounder series that doesn’t compromise on sweat. Bouncing on a mini-trampoline will give you throwback nostalgia to a favorite childhood activity (hello, dopamine boost!) while getting your heart rate going. With just four moves, get ready to sweat and smile.

I laughed off the suggestion at first. When I think about ‘80s fitness culture, my mind floods with images of men in sweatbands with Tom Selleck–mustaches smoking outside health clubs, and metallic bodysuit-clad women daintily side-stepping to tinny New Wave synth music. Wacky and whimsical, sure. But a viable workout option? Surely not.

My mom warned me not to be so quick to judge; I’d soon realize that there’s much more to Jane Fonda’s workouts than meets the eye. A quick Google search revealed that Fonda was already a certified Hollywood legend when she opened her fitness studio in Beverly Hills in 1979, a move that precipitated her iconic exercise empire. Fonda became a pioneer of women’s fitness, unraveling the toxic knot of misogynistic beliefs that had been holding women back from realizing their full physical potential.

Up until then, women were socially conditioned to be feminine, soft, and effortless; they were supposed to be doting wives and loving mothers, above all else. It wasn’t until 1984 that the women’s marathon was introduced at the Olympic Games. And, as Fonda herself explains in the introductory clip to her 1982 Original Workout, “gyms were primarily for men” at the time.

Fonda taught women that it was okay to “break the ‘weaker sex’ mold,” as she aptly put it in her book; to let loose, get loud, jump about, and feel liberated in one’s body. Fonda has also candidly opened up about her own personal struggles with an eating disorder that developed in her teens, and the role her exercise routines played in helping her recover. “I was doing the workout before I started the business, and it gave me back a sense of control over my body,” she told People in a 2018 interview.

Fonda taught women that it was okay to “break the ‘weaker sex’ mold.”

I was sold: I wanted to let go of my worries and dance along with Jane Fonda. But I also wanted to see if her workouts actually hold up fitness-wise against the plethora of exercise options available today. So, I embarked on a week-long mission of trying five of her most iconic routines. Here’s how it went down.

The OG workout

I figured that Fonda’s first workout would be a good place to start. The Original Jane Fonda Workout has sold over 17 million copies, making it one of the best-selling home videos of all time. On Monday morning, standing in front of my living room TV and dressed in a gym set that hadn’t seen the light of day since lockdown, I was about to find out what all the hype was about.

The video begins, and it suddenly feels like I’m watching the opening scene of Footloose. A swathe of svelte figures in bodysuits and leg-warmers stand in frame, casually contorting their bodies as they warm up.

My first thought is a disappointing one: Why is this supposedly inclusive video populated exclusively with super-slim professional dancers? Fonda’s philosophy of fitness as a form of empowerment clearly still had a long way to go. I put this down to being a sign of toxic times (‘80s diet culture is a minefield that deserves an essay of its own) and continue with the video. Then Fonda emerges, turning to the camera, smiling, as she asks: “Are you ready?”

Although I’ve boldly opted for the 50-minute advanced version of the class, I’m quickly humbled as I realize that this is no walk in the park. Fonda launches straight into some aggressive active stretching, which I approach with caution to avoid the very real risk of hyperextension. This workout is no low-effort gimmick. Within the first five minutes, Fonda is slapping the floor and throwing her head back with feral enthusiasm.

Within the first five minutes, Fonda is slapping the floor and throwing her head back with feral enthusiasm.

The electric atmosphere pulsating through the class is palpable despite the decades that lay between me and the dancers onscreen. Fonda’s posse have smiles plastered across their faces, and they’re constantly whooping. Even though I typically hate HIIT classes, I’m having so much fun that the brief cardio portion is over in a flash.

The remainder of the workout is reminiscent of your typical Pilates class today, with a focus on small, repetitive pulsing movements. And it’s surprisingly hardcore; when the 50 minutes is up, I’m not the only one sweating—even Fonda’s skin has a sheen to it. The class is fast-paced and energetic, but not difficult to keep up with. The only downside is that some of the stretches are quite intense, and seem like they could easily lead to injury. We’re not all as limber as Fonda, who ends the class by slipping into a shoulder stand with apparent ease—a hard pass from me.

Fonda offers a little something for everyone

On Tuesday, I opt for Fonda’s Easy Going Workout, and I notice a definite energy shift from the get-go. I feel a little out of place, considering that Fonda is now surrounded by a far older cohort (who are all still rocking figure-hugging bodysuits, FYI). The music has slowed down drastically; I’m subjected to a calm piano jazz melody that makes me feel like I’ve fallen into a hotel elevator and can’t get out. I should’ve figured this workout was made for a more… mature crowd.

I decide to stick with it. Fonda starts the workout with some less vigorous stretches this time around, before heading over to grab a chair, because it’s now time for the barre. At this, the one token man in the group proclaims “I’ll drink to that, Jane!” to which Fonda laughs in exasperation and responds, “Oh Herb, you don’t drink!”

This gentle burn is a welcome change to the usual shaking I experience in a modern-day barre class (as one barre instructor once told me, “If you’re not shaking, you’re not doing it right”). Although I’m enjoying this more balletic routine, I’m not as engaged as I was yesterday, since it’s a little too slow-paced for me. But, I guess that’s the beauty of it: Fonda didn’t design this routine with me in mind, but rather the seniors among us, who too often get neglected by the fitness community.

Anyway, the music speeds up a little towards the end, and ultimately I’m having a lot of fun, waving my hands in the air and clapping along with Hazel, Shirley, and Herb like I just don’t care.

Stronger, happier, and glad we’re past ’80s diet culture

Wednesday is the day I confront Fonda’s cardio-heavy New Workout, released in 1985. Cardio and I have always been mortal enemies, so I go into this workout expecting the worst. But, once again, I’m pleasantly surprised: This dance-inspired aerobics routine is like nothing I’ve ever done before. One minute I’m doing the hoe-down, the next I’m running around the room in a circle, clapping (and occasionally bumping into my sofa). I feel like a cowgirl learning how to tap dance. Her Low Impact Workout is another cardio-focused session, designed for people with injuries that prevent them from jumping, but it’s equally as challenging and engaging.

By this point, my limbs are screaming for a rest day, so I take Friday off. When Saturday rolls around, I’m ready to tackle my final workout of the week: Fonda’s Complete Workout. This video is truly comprehensive, with strengthening and aerobic exercises to target every muscle group. As expected, the aerobics portion is an epic dance routine that includes a ’50s-inspired hand jive, with some salsa moves sprinkled in. At what point in history did working out stop being this fun?

However, there have been some changes made to fitness culture that I very much appreciate. For instance, at the beginning of the workout, Fonda explains that we should do these exercises to avoid ending up with a “scooped posture” as it looks “less attractive.” Like with most workouts from this time period, the intention is to beautify, not strengthen. Buzzwords like “contouring” and “increased definition” make it sound like our bodies are sculptures that need to be molded into a better shape.

Fonda’s rhetoric takes some of the enjoyment out of the experience for me. But I can’t be too hard on her. The lack of body inclusivity and triggering language is, more than anything, symptomatic of an era that promoted ‘fat-burning’ sauna suits, Slim-Fast shakes, Figurine bars and over-the-counter weight loss tablets like Dexatrim.

At the end of the week, I feel stronger, and happier. Fonda’s magnetism is timeless, something that will draw me back to the tapes again and again. There’s a rawness and levity to them that, I believe, is unmatched today.

The question is: Do Fonda’s workouts hold up fitness-wise in the 21st century? Well, that depends on what you’re looking for. Many of her moves wouldn’t be out of place in a modern-day Pilates or dance cardio class, and her videos are an accessible option for those of us short on time.

Are they comparable to an F45 class or weight training at the gym? Frankly, no. These classes are not as targeted or hardcore. But they do provide a full body workout that gets your blood pumping and evokes pure, unadulterated joy. Let’s be real: The fact that Fonda, now 85, is still performing her leg-lifts on TikTok shows she must be doing something right.

This Afro dance-inspired workout from Kiné Camara will get you sweating before you know it. If you’re unfamiliar with Afro dance, you can check out Camara’s introduction to some common Afro groove moves to get the basics down. Want to dive deeper into the choreography? We’ve got a whole routine for you right here. But if your flavor is more about moving and having fun without having to worry about the finer points of learning a dance number, this is the video for you.

After a warmup meant to get you “nice and loose” featuring hip thrusts and chest bumps, Camara combines footwork, upper body activation, and non-stop energy to get your heart rate up and your muscles working. A trick to making the most of this workout is stay low (aka deep in that squat) and keep your base active but strong.

“Your thighs should be burning now,” Camara advises about a third of the way in. “If they’re not, get lower and wider.”

Camara also says not to worry about the specific moves too much. It’s all about staying active, and expressing your emotions through movement. “This doesn’t need to be a perfect example or reproduction of what I’m doing,” she says. “Don’t just do the action, feel it. Feel that passion.”

But if you are getting overwhelmed by the footwork, Camara has some advice: “Just shake your booty, keep moving, and have a blast.”

Now those are words to live by.

Camara is Well+Good’s Trainer of the Month for September, and is delivering a weekly master class in Afro dance. In week one, she taught us some of the common dance moves from around the African continent, so you may want to check out that video if you’re new to this art form.

This week, Camara leads us in a combo that uses the whole body. You’ll be squatting and lunging but you won’t even realize it because these common strength moves are simply part of a flowing dance routine packed with energy and attitude. “Even when you’re doing something kind of simple, or that feels maybe even more fitness-like, when you’re dancing you have to bring some energy and feeling into it,” says Camara.

A combo might sound intimidating, but Camara breaks down each eight-count in multiple ways so that the phrases become like building blocks you’ll be able to put together. Her words of wisdom? Don’t be intimidated to try something new.

“If you’ve never done choreography before, it’s a new skill, it’s a different skill, it’s different than just being a great dancer because you’re memorizing things in a sequence,” Camara says. “So hopefully this will make it more digestible for you.”

Spending time dancing will do more than just work out your body. It turns out dance specifically taps into parts of your brain that deliver warm and fuzzy feelings.

“The act of dancing can subconsciously remind people of how they felt other times they were dancing, like at their prom, wedding, or out with their friends because it activates the part of the brain where emotions and memory are held,” Kristin Sudeikis, the founder and creative director of dance studio Forward_Space, previously told Well+Good.

Check out Camara’s routine and you’ll get those good vibes flowing in no time.

True to its name, Afro dance refers to a style of energetic and fun rhythmic movement that originated in Africa. And even if you’re brand-new to this groove, don’t worry: Camara’s got you. “If you’ve never done Afro dance before, have no fear! We’re going to…[be] covering some fundamentals and techniques for you guys, so you feel like a star today,” she says.

Like all forms of dance, Camara’s Afro groove packs some serious physical and mental benefits. “Physically, dance is a full-body workout that allows you to move every muscle in your body,” Sadie Kurzban, the founder and CEO of 305 Fitness, previously told Well+Good. “Through dance, you also get the added benefit of connecting brain with body. You’re learning a ton of coordination, agility, neuromuscular control, and balance—the kinds of skills that help you in any kind of athletic realm, but also definitely help you as you age to preserve your memory and everyday function.”

Plus, learning choreography and moving to the beat could even earn you a “dancer’s high” thanks to all those free-flowing happiness chemicals known as endorphins.

If you’re ready to experience this routine for yourself, go ahead, hit play on the video, and let Camara be your guide to Afro dance.

Out of all the many wedding traditions, the first dance can be the most nerve-wracking. That’s because dancing in front of other people is a uniquely vulnerable moment. All eyes are on you, without the distractions of speeches or vows to pay attention to. And as the famous modern dancer Martha Graham put it: “The body never lies,” making it hard to hide those jitters. 

For people who’d never take a Zumba or dance cardio class by choice—or willingly make your way to the dance floor without a hefty dose of peer pressure—this is one ritual that can feel downright daunting. 

So what can you do to calm those first dance nerves?

1. Acknowledge your anxiety

Whenever Sakren meets a couple in which one or both partners are obviously uncomfortable, she starts off with a convo about what’s making them nervous. “Most often, they won’t tell me but I can see it,” she says. “We chat about it so they’re not hiding their feelings.” Once any fears are out in the open, they’re much easier to address—you can zero in on the most nerve-wracking components honestly and figure out how to manage them as a team (whether with a dance instructor’s help or just between you and your partner).

2. Figure out your choreography comfort zone

Are you someone who would feel better planning a highly-choreographed piece from start to finish so you know each step of the way, or would just choosing one partner to lead then going with the flow feel less intimidating? “When people say ‘choreography,’ that’s where some couples get fearful,” says Sakren. “So maybe I’ll create a beginning, then leave the body of the dance loose.” Of course, you can also skip choreography altogether if the idea of whipping out moves in front of family and friends sounds like too much pressure. There’s always the option for a simple, swaying slow dance.

3. Know—and love—your song

Spend the time to search for a piece of music you both love; it should be something you can lose yourselves in. For couples who can’t agree on a song, Sakren suggests a mashup, transitioning from one to the next after a minute or so.

Once you’ve chosen, listen to it as often as possible, especially if you go the choreographed route. “The song will be your audio road map: ‘I know on this lyric, I’m supposed to give her a turn,'” explains Sakren.

4. Make a plan for when things go off track

Even those who love dancing can get tripped up in the spotlight. Whether you step on your partner’s feet, miss that dip, or forget what step is supposed to come next, it’s likely that not all is going to go as planned. (Which, sorry to say, is just a microcosm of the rest of your wedding day.)

Make sure you know how you’re going to recover. Have an easy step you’ll return to until you can find your way back to the choreography, or just prepare to laugh off any stumbles. Remember: “No one else knows what your dance is supposed to look like,” says Sakren. “Just keep smiling and dancing.”

5. Practice, practice, practice

The more you run through your dance, the more comfortable you will feel performing it at your reception. (Muscle memory is a real thing!) Even if you aren’t planning to pull out any fancy steps, it will help to get used to dancing together. Sakren suggests making it fun: Get your groove on for a more active take on date night. (Don’t be afraid to have a glass of wine first.) “One of my students told me he took her on a picnic and they practiced in the park,” Sakren says.

6. Watch it on your phone

Sakren films her students dancing so she can help them perfect their form. Having your dance recorded also gives you a chance to watch it on your phone to remind you of your plan right before the DJ calls you out to the floor.

7. Rehearse in front of other people

Practicing your dance with the instructor or at home won’t mimic the stage fright you might feel while letting loose in front of other people. “Have a practice at the venue, on the floor you’ll be dancing on, in the shoes you’ll be wearing,” suggests Sakren. Not only will this give you a better sense for how you will feel dancing in the space (and if you need more comfortable wedding shoes), if there are other people walking around, you’ll get to experience being watched. Another option is to practice in a free room at the gym, or outside at a park.

8. Make it your own

There’s no rule book that says you can’t change the tradition. Maybe you only do 30 seconds of a first dance after a grand entrance. Maybe you invite the kids at the reception to dance with you. Heck, maybe you invite everyone to the dance floor so you’re not up there all by yourselves. Or, if neither of you are feeling the dancing vibes, maybe you replace a first dance altogether with something like a hula hoop contest or a slideshow set to your favorite song.

9. Focus on each other

“This is advice I give brides and grooms: Once you’re out there, all you have is whatever your plan was, and each other,” says Sakren. “Don’t lock eyes with anybody else—if you’re looking out, look above their heads. Be in your dance bubble together, stay focused on each other. That’s what people want to see anyway—you dancing your romance.”

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It doesn’t matter how much rhythm you have—or even if you have access to a nearby dance studio. Anyone can bust out a dance move to some fabulous tunes from their home, thanks to the emergence of more and more online platforms bringing dance studios to your devices anywhere, anytime. So, let’s shake, shake, shake! Shake it off. Shake it like a polaroid picture…you get it.

Here are our eight fav platforms for dance fitness classes online.

1. Well+Good YouTube Channel

Packed with sweat-inducing, heart-pumping sessions, Well+Good’s YouTube Channel has a variety of free, at-home dance workouts that will leave you hooked, from an 18-minute dance party with DanceBody’s Katia Pryce to how-tos on Anna Kaiser’s “The Push” dance move. Try Trainer of the Month Club’s Beginner Dance Cardio session with Dancing with the Stars‘ Amanda Kloots. Here, Kloots starts you off with full-body dance cardio moves you can do on your own or tack on to your regular workout routine. “You’re going to get a great burn and have lots of fun,” she says.

Give it a spin:

2. The Sculpt Society

Empowering women through movement, The Sculpt Society combines “powerful sculpting and toning exercises that use bodyweight with easy-to-follow dance cardio for a fun and effective workout.” Founder Megan Roup‘s classes are available to stream from any device thanks to online and app options. Test it out with a seven-day free trial and choose from Beginner Sculpt Program, Quickie Program, Advanced Program, pre and postnatal classes, and more.

3. OULA Fitness

With a mantra of, “It’s not how it looks, it’s about how it feels,” OULA Fitness combines high-intensity cardio with easy-to-follow choreography in a judgement-free space where dancers can move it however they feel like. The idea? Movement in your body creates movement in your life. OULA Fitness is as much about the mental health benefits of dance and community as it is the physicality—each class consists of 16 songs that are meant to inspire, evoke feelings, and get you moving! Stream online—a free trial is available—for a dance party in your living room.

4. Forward__Space

Founded by internationally-renowned choreographer Kristin Sudeikis, Forward__Space offers a virtual hub with both live and on-demand classes streamed from Sudeikis’s New York City studio. Described as a “sanctuary-meets-club” environment, classes are designed to help you tap in to yourself both physically and spiritually, working in moments of both athletic conditioning and serious inspiration. A tree is planted for each membership purchased, but you can see whether you want to take the plunge with a seven-day free trial.

5. DanceBody

With 10-plus live classes streamed daily, DanceBody is an energy boosting, high-energy workout that infuses functional training with the playfulness of dance. Come as you are, and dive into an inclusive community that’s united in the love of movement. The Signature class blends 45 minutes of dance cardio with 15 minutes of sculpting moves all choreographed to upbeat music. The next step? The Full Out series that takes Signature up a notch. Try it out for free for two weeks.

6. Obé

Ready for some killer choreo with your cardio? Obé has it dialed. Hip hop dance cardio, bounce dance, dancing plus sculpting—Obé has thousands of on-demand workouts ready to stream for any and all skill levels. Choose between no equipment or dance-plus-weights. Short on time? They’ve got you covered with a quick sweat sesh or a full-on 60-minute burner. The easy-to-use filters make finding the ideal class a breeze. Even pick your style of music. And get dancing!

7. Daybreaker

Wake up and dance it out with Daybreaker’s sober morning dance parties. The focus is less on a sweat sess, more on finding your joy (though be prepared for lots of sweat nonetheless!). New “joy practices” are added five times a week so you can start your day off with a major dopamine boost. Start with a two-week free trial.

8. Steezy

Ready to learn how to kill it on the dance floor? Steezy offers virtual dance classes in a range of styles, taught by insanely talented teachers, from Britney Spears’ choreographer Brian Friedman to K-pop sensation Sienna Lalau. These routines will take you from the living room to the club (or TikTok), and they are a killer workout. Start with the beginner series if you’re new to busting a groove and work your way through intermediate to advanced.

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This 15-minute dancer arms workout focuses on strengthening your traps, delts, pecs, shoulders, and biceps, but because Dong begins the set with a series of stretches, neck rolls, and shoulder circles, it also is great for opening and relieving the tension that you hold in your upper back. Though the workout starts out slowly, using small movements that may not feel like you’re doing much, because you are constantly moving during the 15-minute set and because the moves speed up, your arms start to really feel it—and quick.

One thing to keep in mind throughout the workout is your base. Though the focus of the moves is on your arms, shoulders, and upper back, it’s essential to keep your core engaged and your heels grounded into the floor as you pulse and extend through the movements. Additionally, to avoid any tension or pinching in your shoulders, remember to keep them pressed down away from your ears and pulled back towards each other. “It helps me to exhale and smile because when you’re smiling, your posture and your disposition just lighten a little bit which helps [with dropping your shoulders],” explains Dong.

Ready to get started? Press play on the video above to follow along with a 15-minute dancer arms workout that gets your body and brain feeling warm and fuzzy. All you’ll need is a set of light weights, a pair of soup cans, or a couple of water bottles.

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“I retired [from ballet] when I was 25 years old. It has always been important for me to remain physically active in my life so I’ve always worked out,” says Paranicas. Nowadays, she mixes two days of cardio (swimming or running) with adult ballet classes, chasing dogs in her training facility, and (of course) plenty of stretching. “After retiring from ballet, I spent some time working in medical research, which involved a lot of time sitting at a desk. The stretching routine I have has helped keep me moving even when I was more sedentary,” she says.

Below, Paranicas shares the 10-move stretching sequence she completes daily. Curtain up: Grab your mat and let’s get stretching.

The 10-move stretching sequence a retired ballerina completes every day

1. Child’s pose: Come to a kneeling position on your yoga mat. Bring your toes together and your knees apart and walk your hands forward as far as you can until your butt starts to lift off your heels. If your head can’t quite reach the ground, bring a block or a pillow beneath it. Rest into the pose and breathe deeply.

2. Downward dog: Press into your hands and lift your hips up and back into downward facing dog. Bend your knees deeply so that your lower back elongates. Make sure to relax your neck.

3. Forward fold: Walk your feet to the front of the mat and bend your knees deeply to come into a forward fold. Clasp your hands behind your neck and feel it release toward the ground. “This creates a gentle stretch of my back and legs,” says Paranicas. Release your neck and slowly roll up to standing, vertebra by vertebra. Paranicas says to repeat this spine-rolling move three times.

4. Standing back bend: Come up to standing and place both hands on your lower back. Engage your belly and lift your chest up toward the sky. Make sure you don’t go back so far that you can no longer breathe deeply. Come back to standing and repeat this two more times.

5. Side stretch: From standing, reach your arms overhead and grab your left wrist with your right hand. Arch your body over to the right, spiraling your chest up toward the sky. See if you can keep the same weight distribution on both feet. Engage your core to protect your back. Switch sides and complete four more reps on each side.

6. Plank: Forward fold and walk your legs back until your wrists are directly below your shoulders. Engage your belly to bring your back completely straight, spiral your triceps back, and squeeze through the legs and glutes. Hold for 30 to 60 seconds.

7. Leg lifts: Come to your hands and knees and engage your core. Bend your right knee so the bottom of your right foot is parallel to the ceiling. Pulse the leg until it starts to feel fatigued, then straighten it and do the same thing. Switch sides and feel those glutes burn.

8. Crunches: “Then I lie on my back and do crunches with my hands behind my head,” says Paranicas. “It’s important to do these crunches properly, forming a C shape and not pushing the stomach out or straining the neck when coming up.”

9. Clam shell: Lie down on your right side with your ankles together your knees bent at an angle in front of you. Squeeze your glutes to drive your knees apart, then bring them back together. Complete as many reps as it takes for your left glute to burn out, then switch sides.

10. Piriformis Stretch: Lie down on your back. Bend your right leg and place your right ankle on top of your left thigh. Switch sides.

Ready to dance? Queue up this ballet barre workout to work up a sweat:

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As proof: On the latest episode of Good Moves, The Ness founder and trainer, Colette Dong, takes us through a dancer arms workout that will have you believing that some of the hardest workouts require the smallest movements. This arms set will have your traps, delts, pecs, and biceps burning, thanks to small isolated movements that keep your muscles constantly activated.

Because the movements are all dancer-inspired, they’ll make you feel like you’re just jiving around your house while you’re working up a sweat. To warm up, start by holding your weights at your sides and rolling your shoulders back in circles to focus on your posture and alignment. Though it may be easy to lose focus while getting into the groove of the music and getting lost in the repetition of the small movements, one thing to keep in mind while doing the workout is that your arms are not the only muscle groups at work here. Make sure to ground your heels into the floor and engage your core as you pulse through the movements.

Additionally, during this workout, “you’ll move fairly briskly, and really work your endurance with lighter weights,” says Dong, which is key because it keeps your heart, lungs, and circulatory system healthy and strong. All you’ll need is a set of light weights, a pair of soup cans, or a couple of water bottles.

Ready to get started? Press play on the video above to follow along with a 15-minute dancer-inspired arms workout that uses small movements to get the biggest burn.

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“I had this mindset that if I didn’t have an hour or two hours to go to the gym, it wasn’t worth it,” says Sims during an episode of The Well+Good Podcast. “Leaning into the shorter workouts, it’s getting people to actually see how possible it is to move on a daily basis when we remove the thought that you have to work out for 45 minutes a day.”

Whether you spend 15 minutes doing gentle yoga or take 10 minutes for cardio, some movement is better than no movement. And you’d be shocked by how much you can accomplish in a short workout. Even on the days when you don’t feel like moving, getting a little exercise can make a huge difference—because it releases feel-good neurotransmitters like dopamine, norepinephrine, and serotonin that can instantly lift your spirits.

“There are times when we are feeling intense emotions, like stress or frustration or feeling overwhelmed, and use physical exercise as a way to release that,” says Kensa Gunter, PsyD, a licensed clinical and sports psychologist with the Association of Applied Sport Psychology. “This feels good physically, and engaging in some kind of activity can also provide an emotional or mental release.”

If you’re looking for quick and easy workouts to get your blood flowing without having to push to the max, browse the eight videos below.

8 quick and easy workouts to do at home

1. 8-Minute Low-Impact Cardio Workout

In just eight minutes, trainer Liv Mcllkenny will take you through a low-impact cardio workout—no running or jumping required. You’ll move through two rounds of eight movements ranging from curtsy lunges to plank walkouts. In less than 10 minutes, you’ll have worked your entire body.

2. 20-Minute Pilates Workout for Lower Back Pain

During this 20-minute workout, instructor Brian Spencer takes you through a fun, easy-going workout that targets stabilizing muscles in the core and glutes that need strength to fight low-back pain.

3. Full-Body Mobility Workout

Take seven minutes and move through this mobility routine with certified personal trainer Ashley Joi. You’ll move through seven moves, each for 30 seconds. All you need is a mat and, optionally, a chair.

4. Heart-Opening Yoga Flow

This heart-opening flow is instructor Val Verdier‘s go-to when she doesn’t have much time but wants to move around on her mat. Move through bridge pose, lunges, and more to open up through the front of your body.

5. 15-Minute Standing Glutes Series

This standing glue series with Spencer will work your booty while also stretching and strengthening your entire body. And because you’ll do a lot of single-leg work while standing, you’ll also work on your balance and coordination.

6. 17-Minute Dance Cardio

This dance-cardio workout with Sydney Lotuaco is a joyful way to get moving. Hop around to the beat and feel your body heat rise.

7. 20-Minute Flow To Prevent Burnout

Build heat and let your mind and body relax during this slow flow with Alicia Ferguson and Paris Alexandra that will leave you feeling refreshed and focused.

8. 8-Minute Core and Back Workout

Grab your mat and two dumbells (or bottles of wine, cans of soup—whatever you’ve got) and get moving. In this video, trainer Charlee Atkins will take you through an eight-minute core and back workout.

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Each of the workouts in these videos is modifiable, making them great for any fitness level. And because you’re at home, you can hit pause and take a break as needed. Below, you’ll find Well+Good’s 10 best online workout videos. Get changed, roll out your mat, and grab some water—we’ll be here when you’re ready.

10 of the best online workout videos from Well+Good

1. Dancer Abs

Led by Katia Pryce, CEO and co-founder of DanceBody, this six-minute workout will take help you move your body and activate your core like a dancer—no experience required. Though this video is one of our oldest—released in 2016—people can’t get enough of it. It’s been watched over 5 million times.

2. 15-Minute Full-Body Pilates Workout

For this 15-minute pilates workout, all you need is your body and space to lay down. Chloe Gregor, an instructor at East River Pilates in New York City, leads you through a full-body Pilates workout in this video. You’ll do the classic pilates roll-down, leg lifts, and planks and Gregor will be there to talk you through it.

3. 15-Minute Pilates Core Workout

The best part of Pilates is that no matter what muscle you’re working, nine times out of 10, you’re also engaging your core. So for this workout to actually target nothing but core, you know it’s gonna be good. Here, Gregor leads you through toe taps, plank dips, and more.

4. Resistance Band Back Workout

Shy of pushups, your back muscles are some of the hardest muscles to work without equipment. During this workout led by certified trainer Bec Donlan, you’ll complete rows, alt-pull downs, and more using nothing but a resistance band ($14 for a set of 3).

5. 15-Minute At-Home Abs Workout

Taught by certified fitness instructor and Le Sweat founder Charlee Atkins, this ab workout features two rounds that you complete twice. Each round has four moves that you do for 40 seconds each with a 10-second rest in between. And don’t let those dumbbells scare you—there’s no equipment required.

6. 25-Minute Low-Impact Cardio Workout

Whether you have joint issues or downstairs neighbors that you don’t wanna annoy, this low-impact cardio workout will get your heart rate lifted, no jumping required. During this 25-minute workout, Atkins will take you through 16 moves.

7. 15-Minute Dancer Abs Workout

Because everyone loved Well+Good’s first Dancer Abs video, we decided to recreate the magic with an updated dancer abs workout. This one is 15-minutes long, meaning you can dance it out with Pryce for more than twice as much time as you can with the original video.

8. Plank Series with Solidcore

Solidcore classes are typically done on a megaformer, which makes them hard to recreate at home. However, Solidcore instructor Triana Brown makes it happen by leading you through this workout that can be done with two sliders ($20), towels, or paper plates. Brown, who is also Solidcore’s senior manager of talent and product, will make your core quake in a way you didn’t know was possible in under 10 minutes.

9. 15-Minute Tabata Workout

During this Tabata workout, trainer Ash Wilking takes you through two circuits each composed of six moves. You’ll give each move all you’ve got 20 seconds and then rest for 10. Clear some space and tie on your sneakers for this equipment-free workout.

10. Full Body HIIT Workout with Weights

Coming in at number 10 is this full-body HIIT workout led by trainer Meg Takacs. During this workout, you’ll do two rounds of six movements for 30 seconds each. While you don’t need dumbbells to complete any of these movements, using them will help you get the most out of the workout. Takacs says you can use any dumbells between five and 15 pounds. If you need a set, snag this set that includes 5, 8, and 12-pound weights with a stand ($124).

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Enter: Good Moves 10 Minute Dancer Arms Workout video with Colette Dong, which works to strengthen the upper body and core; in turn, this helps improve our posture over time. As Erin Policelli, a physical therapist and founder of Stretch Kinetics in Atlanta, has previously told Well+Good, improved core strength can help “keep the spine erect or extended. If you think of the constant force of gravity that is pulling us, the spinal muscles are needed to constantly work to keep us upright. That’s why having a strong core can help prevent back pain, and you also need a strong core for good posture and support.”

It takes time, repetition, and slowly isolating and building up certain, smaller muscles to really start to see a difference in your alignment. While many workouts are meant to just be done with bodyweight, this one requires hand weights to make it even more effective. “The added weight will challenge you to keep your ribs knitted and in turn strengthen your core to prevent a sway back and the overhead press will help to strengthen the shoulders to keep forward shoulder posture at bay” explains Dong. Ready to get started? Follow along with this 10 Minute Dancer Arms Workout to improve your posture and have fun while doing so:

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Getting a regular dose of cardio is important (the American Heart Association recommends 150 minutes of it per week) because it comes with a whole host of body benefits that you can’t get with just strength training. Plus, it’s also great for your brain. And dancing is more than just and actually-fun way to get the job done. “Physically, dance is a full-body workout that allows you to move every muscle in your body,” Sadie Kurzban, founder and CEO of 305 Fitness, previously told Well+Good. “Through dance, you also get the added benefit of connecting brain with body. You’re learning a ton of coordination, agility, neuromuscular control and balance, the kinds of skills that help you in any kind of athletic realm but also definitely help you as you age to preserve your memory and everyday function.”

In this workout from Lotuaco, you’ll grapevine your way through a sweaty 10 minutes of dancing before grabbing your mat and doing some exercises targeted for your booty and abs. Then, you’ll finish things up with a little stretching. And when it’s over, you won’t be thinking “I’m so freaking happy that that’s done with”—you’ll be basking in endorphins that will leave you wanting to come back and do it again.

Ready to get dancing? Watch the video above.

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I’ll put it this way: Katia Pryce, the founder of DanceBody and the instructor on this video, takes you through a whopper of a core series… only to tell you that it’s actually just the warm-up. As one watcher commented, “When she said, ‘That’s your warm-up,’ I screamed a little from inside.'”

Why is the workout so difficult? Pryce’s series of movements calls for you to engage all the tiny muscles in your core. When you’re cranking through crunches, in comparison, you can often recruit larger muscles to power through the movement. “What’s great about dancing is that you learn to use your core in every movement, even when you’re standing. You can plank and crunch until you’re blue in the face but there’s a lot more to a strong core,” Pryce previously told Well+Good. “Dancers learn how to engage and utilize the entire core in movement, and often hit those underutilized core muscles that other workouts sometimes forget.”

What’s more, while many workouts are so hard and painful that you want them to be over this-minute-if-not-sooner, cardio dance classes have the capability to be extra mood-boosting. Previous research has indicated that exercise comprising unpredictable movements (like any dance sequence) can enhance neuroplasticity in the brain.

“Dance-based workouts are incredibly beneficial for both mind and body because they stimulate our wired-in emotional instinct to play, which is sorely squashed in most adults,” neuroscientist Nan Wise, PhD, previously told Well+Good. “By playing with dance, which involves moving our bodies rhythmically to music, we engage the body, mind, and brain in a form of exercise that combats the negative effects of stress, burns up the stress hormones, and elicits the feel-good neurotransmitters that promote well-being.”

So if you’re ready for a full-body (yet, particularly abs-focused) sweat session, pop on this six-minute workout and get moving. You’ll be in good company.

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According to Hough, that’s exactly the point. The workout combines dance-based movement with meditation and breathwork—a trifecta for achieving the sort of emotional overhaul that hit me in the last song. “Meditation, movement, and breathwork are three things you can do on your own to get you to that flow state, and when you put them together, it’s a supercharge to get you to that place of ultimate [mind-body] connection,” she says. “Kinrgy can be a resource for people to…let the emotions of this year move through them.”

As a lifelong (and very famous) dancer, Hough knows how powerful dance-based movement can be. With Kinrgy, she wanted to help other people realize it, too. “When you’re dancing, you surrender your mind completely and you access your emotions—you’re either feeling excited or free or sexy or whatever—and it’s all about expressing yourself from the inside out instead of the outside in,” she says.

Through this, her goal was to make Kinrgy’s workouts go beyond just the physical benefits they offer. “[Using your workouts] to focus on what you look like on the outside might work for a little while, but it’s not sustainable,” says Hough. “The only thing that is sustainable is…finding something that works for you that makes you feel alive, expressed, and free, even when you’re just sitting at home.”

Dance-based workouts are known to have significant impacts on the brain, and Hough worked with neuroscientist Wendy Suzuki to ensure that Kinrgy’s routines have both a physical and emotional payoff.  “[Dance] connects the emotional field as well as your auditory and your senses with the music,” she says. “Any time you’re creating a new memory with emotion, you’re building new [neuropathways].” This can help with your energy and focus and is one of the most efficient ways to fight off brain fog in the few minutes you have between meetings.

Speaking of squeezing in a workout between meetings, Kinrgy’s classes are designed to be efficient and are prime examples of the boom of time-saving, “restorative fitness” that we expect to take over in 2021. “Exercise is becoming more about what people need to stay focused or boost their heart rate and energy levels,” says Hough. “The Kinrgy method takes your heart rate up and down and burns out your muscles through certain movements so that by the time you’re finished—whether it’s a 20-minute class or a 40-minute class, you’re getting what you need to restore your energy and be fully expressed and energized for the day without feeling depleted.” This month, Kinrgy will expand into e-commerce (which means you can wear your Kinrgy pride on your chest), and looking ahead, expect it to blossom into a full-scale lifestyle brand.

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But as she told me in a recent interview in honor of her partnership with Voltaren, thanks to stay-at-home orders and arthritis-induced joint pain, getting the type of movement she craves isn’t as easy as it used to be. To stay motivated, she integrates tiny spurts of effort into her day. “The most important thing for me is that I incorporate movement every day,” says Abdul. “Even if I’m binge-watching TV, if there’s a commercial break, I mute it and turn on the music and dance or hop on my rowing machine. This way, I know that even if I’m getting in 10 minutes of movement a few times a day, I’m at least doing something.”

To supplement her commercial break cardio sessions, Abdul also relies on some go-to moves to maintain her core strength. “I hate regular sit-ups because they hurt my neck, so I’ve learned every different way there is to do reverse sit-ups,” she says. “I’ll grab the foot of the couch and do leg-lift extensions and scissors, followed by some core stretches that involve contracting my core to press my belly button into the back of my spine and then releasing.”

For Abdul, moving on the reg is critically important for keeping her arthritis at bay. “Movement is my body’s best friend because it lubricates the joints,” says Abdul. But on days when it gets the better of her, she relies on Voltaren Topical Pain Gel ($29) for relieving pain her feet, ankles, and knees. After decades as a performer pushing her body to its limits, Abdul has realized that giving it the movement it needs—even if it comes in two-minute, bite-sized bursts—is the ultimate way to keep it going.

For more dancer abs moves you can try at home, check out the video below. 

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“In dance, we always have to be centered, and that comes from the core,”says Ashley Everett, founder of FitChoreo and the woman responsible for Beyoncé’s (yes, I said Beyoncé’s) famous dance routines. “With dance, you have to constantly engage your core, because as long as you’re moving, your core is constantly going to be contracting, and you’re going to be exercising your abs.”

Everett has partnered with TODAY All Day—The TODAY Show’s new streaming service—to host one of their inaugural “Get Moving With…” classes, which is launching later this week. Along with beloved trainers like Isaac Boots, Jessamyn Stanley, and Erin Oprea, who will each be offering different types of classes on the platform, she’ll be bringing you a dance-based workout that will give you a sweaty, fun core-and-cardio workout for $0.

“Half hour workouts [like the ones TODAY All Day is hosting] can often be more effective than hour-long ones because you want to make the most of that short amount of time,” says Everett. “We naturally push ourselves harder, versus if you have an hour you’re going to take more breaks and spread things out, and your heart rate isn’t going to be as high. Thirty minutes keeps you active and keeps your heart rate up. You can get it done and feel the burn much more quickly.”

As a former professional dancer, Everett knows a thing or two about keeping your core strong—even when you’ve only got 30 minutes to get it done. Her most important tip? Remembering to keep your abs muscles engaged no matter what you’re doing. “Continue to think about pulling your belly button in—even if you’re arching [in moves like crunches], you still have to keep it engaged,” she says. “A lot of times, people let their ribcage stick out, but you want to continue to push it down. If you’re in a plank, for example, you want to keep your body as straight as possible.”

While nearly every dance class move will work your core (if you’re engaging it properly, that is), there’s one in particular that Everett swears by for targeting every muscle in her own: The classic body roll. “Body rolls are a dance workout, but they’re also a great core and abs workout at the same time,” she says. “You can do them fast or slow, and go forwards, backward, or to the side, which really works your abs every time you do them.”

To try the move on your own, pop on your favorite Beyoncé playlist and follow along with the video below. Or better yet? Tune into Today All Day on Thursday, October 8 at 11 am and watch Everett demonstrate it herself.

Until you can tune into Everett’s class, press play on the video below for a dancer abs video that will get your blood pumping:

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“What’s great about dancing is that you learn to use your core in every movement, even when you’re standing. You can plank and crunch until you’re blue in the face but there’s a lot more to a strong core. Dancers learn how to engage and utilize the entire core in movement, and often hit those underutilized core muscles that other workouts sometimes forget,” Katia Pryce, DanceBody founder previously told Well+Good. Below, you’ll learn just how to move to get those “underutilized” midsection muscles in on the action. Let’s break it down, shall we?

The 6 moves that make this dance workout for abs a winner

1. Forward presses: Bring your feet wide, stretch your arms out into a T-shape, and pull your belly button in toward your spine. Moving to the beat, bring your palms to touch straight in front of you while you lean back and fire up your core. Re-extend your arms into the T-shape and keep it going.

2. Reach backs: In the same stance, engage your abs and squeeze your shoulder blades together so your palms come to touch right behind your low back. Return to your T-shape and keep up this movement, feeling the rhythm as you do.

3. Hip-and-arm side-to-sides: Still in that same stance, come onto your tip-toes and incorporate them into the beat. Swap your hips from right to left. As you use your abs to bring right hips to the right, airplane your right arm down by your hip and point your left fingertips up and to the left. Do the same on the other side and keep alternating. Phew—we’re really moving now.

4. Elbow pulldowns: Extend your fingertips straight out to the left and bend your right arm so that you’re pumping one fist towards the sky. As you pivot and drive your right hip to the right, pump your right fist up and down. Then, if you feel like you can stay on beat, make a lasso shape with your right arm out to the side. This move will hit those right obliques. Switch sides and on the left, as well.

5. Pelvis tucks: Bring both hands to your belly and channel your inner-Elvis to curl your spine as you tuck your pelvis under. Release the pelvis by engaging your glutes and core. Keep going to the beat.

6. Hip box: Place your hands on your hips and move your hips back, to the left, to the front, and to the right side. Remember: You’re going to want to let the strength of your core move the hips here. When you feel comfortable, try this movement in double-time for some extra fire and effort. Now we’re dancing!

To learn ever more of Price’s core, *ahem*, dance moves, watch the full video. 

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Holker radiates positivity, and she’s working hard to inspire her nearly two million Instagram followers to live a healthy, balanced life. Here, we caught up with the busy mom of three to talk about her favorite workouts, achieving her goals, her secrets to a happy marriage, and her favorite healthy recipes.

Well+Good: We love watching you dance on Instagram! How did the idea for your Boss Family Workouts come to you?

Holker: My husband and I wanted to make sure that during quarantine we were keeping ourselves and our family moving and exercising. So when we decided that we were going to do these groove-along sessions with each other. Then, we realized how important but also fun it could be to help others stay active at this time. So we truly, honestly started out by staying active ourselves but decided to be a source for others. In turn, we built an incredible, supportive, and fun community that loves to move together.

Who choreographs the routines or do you and tWitch do it together?

We choreograph together. We just put on a song and start dancing together and see where it goes. Dance is so important to us, both emotionally and physically, that we never want it to feel stressful, so we always keep it lighthearted. This is a way for us to connect and enjoy each other’s company.

So I’m guessing you dance every day?

Yes! Even if it’s just while I’m cooking or cleaning.

What workouts do you love to do other than dancing?

I also love staying active doing yoga, running, and weight training. I feel lucky to have a partner, who is always helping me to stay motivated and is also teaching me new workouts, which keeps it fresh and new.

How else have you been staying active during quarantine?

Honestly… chasing after all of our kids. They keep us active all day long…and I mean all day long! For myself and my family, getting outside in the sun every day is so important, so we need an SPF we can trust. We are lucky enough to live in California, where it is sunny year-round, so SPF has always been part of our daily routine. That’s why partnering with Banana Boat on their #ProtectTheFun campaign was such a perfect fit for me. They’re a brand that encourages families to make the most of their time outdoors. I was so excited to be able to create two Instagram summer fun tutorials for the brand with my son Maddox—an upbeat outdoor dance video that gets the whole family moving, and a beach-themed obstacle course that’ll get your heart rate up (it’s one of my kids’ favorites).

What are your tips for getting kids who hate sunscreen to wear it?

My number one tip is to make it part of your kids’ everyday routine so it feels normal to them, like brushing your teeth. SPF should be applied every single day—not just when you’re heading to the beach. For myself and my kids, I love the Banana Boat Ultra Sport Spray SPF 50 ($8), because it’s water and sweat-resistant, so I can trust that it will keep us protected whether we’re playing outside, taking a dip in the pool, or just going for a walk around the neighborhood. Plus, it’s super easy to apply, and it’s reef-friendly.

Has tWitch ever gotten on your nerves or vice versa during the pandemic and how did you move past it?

We are trying our best to be patient at this time and we try to make sure each person has time by themselves here [and] there. Personal space is very important right now, so we can appreciate the times we come together. We enjoy cooking together as a couple and trying new recipes. And, of course, sharing a little slow dance while cooking.

You’ve been with your husband tWitch for a long time. What are your tips for a long-lasting marriage?

Communication and remembering your happiness depends on you. We can’t rely on the other to bring us happiness. It’s important to have your own personal interests and growth, especially at this time. We’ve been together 10 years, and married six!

You’ve been outspoken about social justice in regards to Black Lives Matter. Can you speak about why it’s so important for you and your family to be vocal about it?

I stand with BLM. My family is Black and we will continue to be a part of the change to make life equal for all.

LADP is a dance organization led by Benjamin Millepied (choreographer to Black Swan), and it has just introduced LADP Digital ($9.99 a month or $69.99 annually), which brings renowned dancers and choreographers to your home. “I wanted to have this digital stage where we could have a global reach and start to create an extension of what we do,” says Millepied. Through the platform, users have access to virtual, one-on-one workout classes that range from ballet, barre, and contemporary dance, all taught by prominent dancers.

Beyond offering dance and ballet workouts, LADP Digital will be streaming live musical performances and interviews with big-time dancers. We’re talking Misty Copeland, Nico Muhly, and plenty more, and you can watch from the comfort of your couch, which is a nice way to fill the arts void people are feeling during quarantine. The app also brings viewers cooking classes, masterclasses, and workouts from guest instructors, all of which are accessible straight from your phone or computer.

“Joining the app is more than just taking fitness classes—we’re giving people the sensation of movement and music and your body.”

“We hope to give people a better of understanding of the culture of dances,” says Millepied. “Joining the app is more than just taking fitness classes—we’re giving people the sensation of movement and music and your body. Dance gives you a sense of joy, and you are able to dance in your own home.”

If you look at these balletic dancers and think that you could never move like that, you’re not alone. Through the LADP platform, Millepied is offering dances and workouts for people at all levels, as he aims to make the aspirational lifestyle of top dancers accessible to everyone. “We want all people to be drawn in by the amazing feeling that dancing gives you,” he says. So whether you’re a ballet newbie or have been moving to music for years, hitting play on one of LADP’s video will allow you the opportunity to attempt a Swan Lake-like performance from home.

If you want to brush up on your dancing chops before you start, try this beginner-level dance cardio workout, courtesy of Amanda Kloots: 

Whether you’re into HIIT, dance, or cardio, try these seven dumbbell workouts that are anything but boring. They ensure you’re challenged the entire time. And by the time you make your way through the list a few times, you’ll have the muscles to prove just how powerful a single pair of dumbbells can really be.

Challenging at-home dumbbell workouts for every part of your body

1. Full-body HIIT workout with weights

All of these at-home dumbbell workouts are great, but this one combines HIIT and weights, allowing you to strengthen and get in some cardio at the same time.

2. 10-minute core and arm workout

Using a dumbbell in this core and arm workout makes the moves—like quarter get-ups and butterfly sit-ups—even more challenging.

3. Full-body cardio workout

Trainer Amanda Kloots makes cardio fun in this full-body workout that uses dumbbells to take your sweat sesh to another level.

4. At-home upper body workout

Target your upper body in this quickie workout that will make your arms burn using moves like dual-tricep kickbacks and wide rear-delt presses.

5. Dancer legs workout

This workout from trainer Rahel Ghebremichael combines the power of dance and weights. By using dumbbells during exercises like pliés, you’re able to strengthen your body on another level.

6. At-home core and glute workout

Blast your core and booty with this 10-move dumbbell workout. After doing everything from lateral bird dogs to single-leg glute bridges, you’ll surely be feeling the burn.

7. 15-minute dancer arms workout

You’ll be well on your way to dancer arms in just 15 minutes with this workout that has the option to add dumbbells as an extra muscle-booster.

There’s a little something for everyone in this lineup, and each of the cardio workout videos is led by one of your favorite trainers. There’s tabata with Ash Wilking, dance cardio with Amanda Kloots, quickie cardio with Tracy Anderson, and more. Basically, if you follow along with this daily schedule, you’ll never want to miss your workout again.

Here’s your week’s worth of cardio workout videos

1. Monday: Tabata

This 15-minute tabata workout with Ash Wilking, a Nike trainer and Rumble instructor, requires zero equipment. With that being said, your heart will surely be pumping quickly as you go through the two circuits that have you doing everything from lateral shuffles to star jumps.

2. Tuesday: Dance Cardio

Next up comes some dance cardio with Amanda Kloots. During this 9-minute workout, you’ll be working every part of your body, from your abs and arms to your glutes—all while having a whole lot of fun in the process. For a more beginner-friendly version of this workout, try this option.

3. Wednesday: Low-Impact Cardio

Ready for a serious full-body burn? In this workout, trainer Charlee Atkins of Le Sweat will take you through a 25-minute session that’s low-impact and equipment-free. Get ready for plenty of mountain climbers, plank swimmers, and bodyweight rows.

4. Thursday: Running

Running isn’t boring when you add some intervals into the mix. In this workout with Nike Running roach Jes Woods, you’ll be doing a HIIT workout on the treadmill. And if you don’t have access to a treadmill at the moment, no worries. You can easily take this run outdoors by skipping the inclines and focusing on the periods of effort and recovery.

5. Friday: Dance Cardio Party

What’s more fitting for a Friday workout than this dance cardio party? DanceBody’s Katia Pryce will lead you through an 18-minute sweat session that’s meant to strengthen and tone your body.

6. Saturday: HIIT

Start your weekend off right with this HIIT workout with Meg Takacs. There’s only six plyometric movements, but they’ll certainly leave you sweating as you up your heart rate and strengthen your body at the same time.

7. Sunday: Quickie Cardio

For some quick and enjoyable Sunday cardio, press play on this workout from Tracy Anderson. Even though it only takes seven minutes, you’ll be sweating by the time it’s over.

Through a series of hip twists, leg lifts, and body rolls, this dance routine is an oblique and lower ab workout (which are notoriously hard to train). Dance it out for eight minutes before moving to the floor for more core. Dancing works your whole body, allowing you to engage your obliques and lower abs at the same time.

Having a strong core is about so much more than aesthetics, Pryce explains. “Having a strong core helps you move better in everyday life, improves your posture, and helps protect your back,” says Pryce, who is also the founder and CEO and live-streaming platform DanceBody Live. “The core is the center of your body, so having a strong core is important no matter what exercise you do.”

And don’t let the word “dance” scare you away. You don’t need to have any experience to do this 15-minute workout. “Dance cardio intimidates so many people because they think they need to walk in looking like Beyonce,” says Pryce. “But dancing is an acquired skill just like anything else—you need to learn the basics in order to get better—you don’t always just inherently know how to dance.”

To get started, throw on some sneakers, pull your belly button back to your spine, relax your shoulders, and get ready to dance your way to a stronger core. And if you’re loving it, try out Pryce’s cardio dance party, dancer arms workout, and dancer leg workout.

Right now, when it feels like the world is pretty much falling apart, the best thing any of us can do for ourselves is integrate some joy-sparking activities into our days. And what could be more happiness-inducing than a full-blown cardio dance party at home? (The answer, FYI, is: “Nothing.”)

For this week’s Trainer of the Month Club workout, DanceBody founder Katia Pryce leads us through exactly that. She’s put together an equipment-free cardio dance sequence that is so much fun that—no lie—you won’t even realize you’re working out.

Dancebody’s motto is “keep moving,” and that’s exactly what you’ll do for 18 minutes straight. You’ll shimmy and shake your way through some peppy tracks, and will be shocked at how hard your muscles are working without any weight involved. When it’s all over you’ll have gotten your daily dose of cardio while also working your arms, abs, and legs. Trust us—you’ll be drenched, but it will be well worth it for the endorphin spike the comes along with all the sweat.

According to pros, there’s something to be said about Marie Kondo-ing your workout routine, and stacking it exclusively with modalities that make you happy (which, FWIW, dancing for 18 minutes straight is bound to do). “Moving your body is what is important—circulating the heart flow and getting the energy and the endorphins that you want,” says Hillary Cauthen, PsyD, CMPC, and Association for Applied Sport Psychology representative. “If it does bring joy in the moment, it’s probably going to facilitate a lot more of the endorphins you want to see along the way because you’ll be a lot more consistent in doing it.”

In addition to being capital-F-fun, dance cardio workouts like this one come along with some major mind/body benefits. “Physically, dance is a full-body workout that allows you to move every muscle in your body,” Sadie Kurzban, the founder of dance cardio studio 305 Fitness, previously told Well+Good. “Through dance, you also get the added benefit of connecting brain with body. You’re learning a ton of coordination, agility, neuromuscular control and balance, the kinds of skills that help you in any kind of athletic realm but also definitely help you as you age to preserve your memory and everyday function.”

Press play on the video above and treat yourself to a DIY dance party that will leave you feeling great—albeit very, very sweaty.

When you think of a dance workout, “arms” aren’t exactly the first muscle that comes to mind. What you may not realize, though, is that there are plenty of ways your dance cardio routine can double as way to get stronger, and you don’t even need weights to get it done.

In this week’s Trainer of the Month workout, DanceBody founder and CEO Katia Pryce sweats her way through a dancer arm workout that will spike your heart rate and sculpt your upper body in under 20 minutes. In addition to being so much fun you’ll practically forget you’re working out, the series requires zero weight, which means you can do it anywhere, any time.

While we’ve all been conditioned to believe that you need to be curling dumbbells for the sake of strengthening your arms, that’s actually not the case. “No-equipment arm workouts are a great way to get in a burn while on the go—especially if you don’t have any weights with you,” Sarah Grooms, a trainer at obé, previously told Well+Good. “Using your own resistance against the air can be an effective and efficient way to focus on form and proper alignment, all before adding any extra weight as an option to level up.”

For Pryce’s dancer arm workout, you’ll start with a few moves to raise your heart rate and get your muscles nice and warm. “The back of the body, the front of the body, the arms, everything is all connected here, so we’ll want to warm up the entire body before we kill those arms,” says Pryce. Once you’ve got that done, you’ll spend the next 15 minutes working your arms to the beat of the music.

As you’ll realize within the first few minutes, “it kills,” she says. While you can get some seriously good work in with no weight at all, you can also up the ante with a set of weighted arm bands and some light weights (even holding a water bottle or a can of soup in each hand will do). The moves primarily target your arms, but like any good dancer workout, you’ll also feel it in your legs and core… and by the end, your heart will be racing.

To try it on your own, pop on your favorite playlist and press play on the video above. You’ll feel stronger all over (but especially in your arms) in no time.

A good dance workout torches your entire body. It hits your abs hard and gets your heart racing, but the muscles that get the most heat while you’re shaking and shimmying? The ones in your legs. (A dancer leg workout is no joke.)

In this week’s edition of Trainer of the Month Club, DanceBody founder (and former pro dancer) Katia Pryce dances her way through a ballet-inspired, lower body sculpting workout that will hit your glutes, quads, and hammies. And the best part? This dancer leg workout will light your core on fire, too. In order to try it on your own, all you’ll need is a mat and a set of two pound weights. “Dancers believe in high reps and low weights, so we’ll be using lighter weights and doing lots of repetitions,” says Pryce. You’ll work one side of your body at a time along with the music, squeezing your muscles in small, repetitive motions to the point of exhaustion. By the end of the first song, you’ll seriously be feeling the burn.

One of the greatest parts about dancing your way through a workout is that, as you start moving along with the beat, you start working up a sweat and working out your entire body (without having to crank through a bunch of traditional workout moves). Throughout this lower body series, it’s important to make sure you engage your abs and keep your head high and your shoulders back (ya know: remind yourself to have good posture). “Nothing should be happening above the waist,” says Pryce. “Remember to breathe and squeeze your abs.” That way, you’ll sneakily be getting your core work in, too.

Because the moves hit so many different parts of your body, it’s quick and efficient—you only need 20 minutes and you’ll be done for the day. Press play on the video above and embrace your inner Beyoncé. You’ll be feeling bootylicious in no time at all.