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Give This Dance Workout A Go To Benefit Your Body and Mind

3 MIN READ • 22nd January 2022
Health and Wellbeing by Health and Wellbeing

Energetic, uplifting and fat-burning; it’s time to dance like no one’s watching

The beloved Strictly will soon be returning to our screens and you’ve no doubt been roped into learning a TikTok dance at some point during lockdown, so to carry on the trend, we’ve got a workout below to get you moving. Whether you fancy yourself as the next J-LO or are a complete novice, simply having a go is enough to burn some serious calories and get that moodboosting hormone flowing. So get those dancing shoes on and perfect the moves so they’re ‘on pointe’.

Work it

“Dancing is a great way to exercise, as it’s a full-body workout and a lot of fun,” says Aimee Long, one of London’s leading personal trainers and founder of The Body Beautiful Method ( “Lots of people lack the motivation to train in a gym setting and don’t get any enjoyment of that style of training, so dancing is great for balance and coordination, plus it could burn up to 200 calories every 30 minutes, depending on the style and intensity.”

Mental moves

As well as physical benefits, dancing can be a workout for your head too, as Aimee explains. “Dance is great for the mind, as it can help decrease depression and anxiety, relieve stress, boost self-esteem and, in turn, encourage a better sleep pattern.” Maxine Jones agrees. As founder of Maxicise TV (, she claims it ticks all the boxes. “Dancing has been scientifically proven to be the best form of exercise. It’s got all the elements of making a workout fun, including social interaction, and it can also improve cognitive function and release endorphins and dopamine, the body’s natural high.”

Aimee’s workout

Curtsy lunge with side leg raise

  • Stand with your feet hip-width apart and your hands on your hips
  • Step your right leg back, so it crosses behind your left, keeping your hips square-on
  • Sink down and, as you rise up, kick out the back leg to the side
  • Do this for one minute on each leg

One-second plié pulses

  • Stand with your legs out wide and your toes turned out to a 45-degree angle
  • Bend your knees and lower your torso, engaging your core and keeping your back straight
  • When you’ve gone as far down as you can, rise up slightly and pulse – feel the burn!
  • Do this for one minute

Plié criss cross jumps

  • From a standing position, jump into a wide-legged squat, landing with your toes pointed out
  • Then, jump back in, switching your legs mid-air in a criss-cross position
  • Jump back to the squat, and continue changing the forward leg as you complete the move
  • Repeat for one minute

Front leg extension

  • Stand with your feet hip-width apart
  • Engage your core and lift one leg, while keeping your toes pointed to the ceiling
  • Bend your knee and bring your foot back to a right angle
  • Extend the leg back out, then down to the floor
  • Do this for 20 reps each leg, and repeat three times

The fit kit

Ellesse Sport Telluride T-shirt in Coral, £25,

New Balance Premium Printed Impact Run Tight, £55,

Shock Absorber Active Multi-Sports Bra in Picante Pink, £39,

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