Are you looking for a fun and effective way to get in shape? Do you want to try a workout that is both challenging and enjoyable? If so, then you should give aerobic dance a try! This workout combines dance moves with aerobic exercise to help you burn calories, improve your cardiovascular fitness, and tone your muscles. In this tutorial, we will show you a 22-minute aerobic dance workout for beginners step by step.
Starting a new workout routine can be intimidating, especially if you are new to exercise or have not worked out in a while. You may be worried about not being able to keep up, feeling self-conscious, or getting injured. However, with the right guidance and a positive attitude, you can overcome these obstacles and achieve your fitness goals.
The target of this 22-minute aerobic dance workout for beginners step by step is to provide an accessible and enjoyable workout for people who are new to aerobic dance or fitness in general. We will break down each move into simple steps and provide modifications for those who need them. By the end of this workout, you will have completed a full-body workout that will leave you feeling energized and accomplished.
In summary, this tutorial will provide a 22-minute aerobic dance workout for beginners step by step. The workout is designed to be accessible and enjoyable for people who are new to aerobic dance or fitness in general. We will break down each move into simple steps and provide modifications for those who need them.
What is Aerobic Dance?
Aerobic dance is a type of exercise that combines dance moves with aerobic exercise. It typically involves high-energy, rhythmic movements that get your heart rate up and challenge your muscles. Aerobic dance can be performed in a group setting or on your own, and it can be done with or without music.
For this 22-minute aerobic dance workout for beginners step by step, we will be using music to help keep us motivated and on beat. The music we have chosen is upbeat and fun, and it will help you get into the groove of the workout.
Why Choose Aerobic Dance?
Aerobic dance is a great choice for anyone who wants to improve their fitness in a fun and enjoyable way. Here are some of the benefits of aerobic dance:
- Improves cardiovascular fitness
- Burns calories and aids in weight loss
- Strengthens and tones muscles
- Boosts mood and reduces stress
- Increases flexibility and coordination
Overall, aerobic dance is a workout that will challenge your body and mind while also providing a sense of joy and accomplishment.
Getting Started
Before starting this 22-minute aerobic dance workout for beginners step by step, it is important to warm up properly. You can warm up by doing some light cardio, such as jogging in place or doing jumping jacks, for 5-10 minutes. This will help get your heart rate up and your muscles warmed up.
Once you are warmed up, you are ready to begin the workout. Make sure you have plenty of water nearby and wear comfortable clothing and shoes. You may also want to have a towel and a mat handy for added comfort.
Warm Up
The warm-up for this 22-minute aerobic dance workout for beginners step by step will consist of four moves:
- March in place
- Jog in place
- Jumping jacks
- Side steps
Do each move for 30 seconds, and then move on to the next move. Repeat the circuit twice for a total of 4 minutes.
March in Place
Stand with your feet shoulder-width apart and your arms at your sides. Lift your right knee up towards your chest, and then lower it back down. Repeat with your left knee. Continue alternating knees for 30 seconds.
Jog in Place
Stand with your feet shoulder-width apart and your arms at your sides. Start jogging in place, lifting your knees up towards your chest. Keep your feet light and your arms swinging. Continue for 30 seconds.
Jumping Jacks
Stand with your feet together and your arms at your sides. Jump your feet out to the sides and raise your arms up overhead in one fluid motion. Jump your feet back together and lower your arms back down. Repeat for 30 seconds.
Side Steps
Stand with your feet together and your arms at your sides. Step your right foot out to the side, and then bring your left foot to meet it. Step your right foot back to the starting position, and then bring your left foot to meet it. Repeat for 30 seconds.
Main Workout
The main workout for this 22-minute aerobic dance workout for beginners step by step will consist of six moves:
- Step Touch
- Hamstring Curl
- V-Step
- Grapevine
- Jumping Jacks with a Turn
- Side Step with Punch
Do each move for 45 seconds, and then rest for 15 seconds before moving on to the next move. Repeat the circuit twice for a total of 22 minutes.
Step Touch
Stand with your feet together and your arms at your sides. Step your right foot out to the side, and then bring your left foot to meet it. Step your right foot back to the starting position, and then bring your left foot to meet it. Continue stepping side to side for 45 seconds.
Hamstring Curl
Stand with your feet shoulder-width apart and your arms at your sides. Lift your right heel up towards your buttocks, and then lower it back down. Repeat with your left heel. Continue alternating heels for 45 seconds.
V-Step
Stand with your feet together and your arms at your sides. Step your right foot out to the side and forward at a 45-degree angle, and then bring your left foot to meet it. Step your right foot back to the starting position, and then bring your left foot to meet it. Step your left foot out to the side and forward at a 45-degree angle, and then bring your right foot to meet it. Step your left foot back to the starting position, and then bring your right foot to meet it. Continue stepping in a V shape for 45 seconds.
Grapevine
Stand with your feet together and your arms at your sides. Step your right foot out to the side, and then step your left foot behind your right foot. Step your right foot out to the side again, and then step your left foot to the side of your right foot. Repeat, starting with your left foot. Continue grapevining for 45 seconds.
Jumping Jacks with a Turn
Stand with your feet together and your arms at your sides. Jump your feet out to the sides and raise your arms up overhead in one fluid motion. As you land, twist your body to the right. Jump your feet back together and lower your arms back down. Jump your feet out to the sides again and twist your body to the left. Jump your feet back together and lower your arms back down. Continue jumping jacks with a turn for 45 seconds.
Side Step with Punch
Stand with your feet together and your arms at your sides. Step your right foot out to the side, and at the same time, punch your left arm out to the side. Bring your right foot back to the starting position, and at the same time, bring your left arm back to your side. Repeat, starting with your left foot and right arm. Continue side stepping with a punch for 45 seconds.
Cooldown
After completing the 22-minute aerobic dance workout for beginners step by step, it is important to cool down properly. This will help lower your heart rate and prevent injury. The cooldown for this workout will consist of four moves:
- March in place
- Static stretch for your quads
- Static stretch for your hamstrings
- Breathe deeply and relax
Do each move for 30 seconds, and then move on to the next move. Repeat the circuit twice for a total of 4 minutes.
March in Place
Stand with your feet shoulder-width apart and your arms at your sides. Lift your right knee up towards your chest, and then lower it back down. Repeat with your left knee. Continue alternating knees for 30 seconds.
Static Stretch for Your Quads
Stand with your feet hip-width apart and your arms at your sides. Bend your right knee and bring your heel towards your buttocks. Hold onto your ankle with your right hand and pull your heel towards your buttocks. Hold for 15
