Did you know a 1-hour dance class will clock up over 4,500 steps which equates to over 360 calories! Even if you do not have an hour, we have the moves that will have you burning calories in minutes.
Dance instructor and choreographer Jess Inness of 100% DANCE has 4 moves for you to do anywhere and anytime. Just 1 minute of these will burn around 6 calories whilst getting the blood flowing and the endorphins going.
Whether you are at your desk, in your lounge room or having a girl’s night turn on some Beyoncé tunes and let’s get ready to sweat!
Mirror the following images as a guide.
Sway to the beat and sculpt your arms and legs as you go.
Step 1: With legs hip-width apart, take a squat and swing your arms down low in front of you
Step 2: Use momentum to help your arms swing to the right. Keep your right arm extended long and pull the left in as if you are using a bow and arrow
Step 3: Swing back down to the middle ready to repeat on the left
Step 4: Swing your arms to the left. Keep your left arm extended long and pull the right in as if you are using a bow and arrow.
You’ll feel your inner Dancehall Queen come out with this step which tones the tum, bum and thighs.
Step 1: Have legs slightly turned out as if they were facing 10am and 2pm on a clock. Bend the knees and pull the shoulders back.
Step 2: Pivot to the right and turn your left knee down to dip just above the ground in a lunge. Your left arm scoops down to the floor.
Step 3: Return to your centre position ready to repeat on the left.
Step 4: Pivot to the left and turn your right knee down to dip just above the ground in a lunge. Your right arm scoops down to the floor.
Throw your cares away and dance yourself to strong lats and glutes.
Step 1: Twist your body to the right. Reach your left hand diagonally across the body [as if you’re getting your fave protein balls from the top shelf] and transfer your weight to the right.
Step 2: Pull the left arm down to the ground and transfer your weight to the left glute as you sit into the hip
Step 3: Twist your body to the left. Reach your right hand diagonally across the body and transfer your weight to the left.
Step 4: Pull the right arm down to the ground and transfer your weight into the right glute as you sit into the hip.
Based on the 90’s hip hop move, this step works the quads and is fantastic cardio.
Step 1: Jump your right foot in front of your left. Cross your arms as you cross your legs
Step 2: Jump out to a wide squat with legs slightly turned out and bring the arms out to match. For an oblique workout lean to the right.
Step 3: Jump your left foot in front of your right. Cross your arms as you cross your legs
Step 4: Jump out to a wide squat with legs slightly turned out and bring the arms out to match. For an oblique workout lean to the left.
We recommend doing 8 reps of each step x 2 sets to get your 1-minute workout. You can repeat this as many times as you like.
Challenge: See if you can make it through a whole song!
Jess Innes is the director of 100% DANCE studio which provides dance classes for all ages and levels with an emphasis on fun, fitness, community and confidence. For more information click here.