If your at-home workout routine has gotten a little stale—and to be honest, many of ours have—trying some dance workout videos at home can help breathe a little new life into it. Not only is it just plain fun, but it can also provide a bit of a mental boost too.
“Dance is a form of full-body expression, which is why dance workouts are such a great way to relieve stress,” physical therapist Laurence Agénor, P.T., D.P.T., C.S.C.S, a barre, Pilates, and dance instructor in New York City, tells SELF. “A dance workout is rooted in the music. Music and coordinated movement are incredibly therapeutic. Dance allows you to get into your body and out of your head, all while expressing your creativity and grooving to the beat.”
And while you may not be able to catch your favorite dance class in-studio right now, there are still tons of options for you online. Yep, you still can get in a great cardio workout without going to the gym or studio, even if you don’t want to run, walk, or bike outside, or do HIIT workouts in your living room.
“The convenience of being able to get up from your desk and sweat it out without leaving your home is unparalleled,” says Agénor. “A dance workout is a fun and effective way to break up your day when working from home and boost your endorphins to the rhythm of the beat.”
If you’re new to dance workouts or aren’t tied to a particular workout app, YouTube can come in clutch for tons of dance workout videos—whether you’re looking for quick, one-song routines or a full dance workout.
“YouTube has a variety of dance-inspired workouts that you can choose from depending on your mood and time restrictions,” says Agénor. “The best part is, they’re all free!” Huge win.
Here are 19 dance workouts you can try to boost your mood and get you sweating.
1. 30-Minute Island Vibes Cardio Dance Workout With Raquel “Rocky” Horsford
Length: 30 minutes
What to expect: A high-energy Caribbean-inspired dance workout.
“As a physical therapist, I have many clients who have gotten injured from doing workout videos at home. As a result, I look for instructors that provide a proper warm-up and cool-down to reduce the risk of injury. I’m also originally from the Caribbean, so any island-inspired workout really boosts my energy! This Island Vibes Cardio Dance workout by instructor Raquel Horsford is great for beginners, encompasses feel-good energy with attention to form, and will leave you feeling uplifted and accomplished when you’re done.” —Agénor
Try the workout.
2. 40-Minute Reebok x Les Mills BodyJam Workout
Length: 40 minutes
What to expect: A higher-intensity choreographed dance workout with actress Nina Dobrev.
“You’ll learn choreography from not just one, but three different instructors. This workout is more for the advanced beginner. However, each choreographed section repeats itself many times before blending together into a seamless dance routine. Actress Nina Dobrev is dancing with you the entire time, adding to the novelty of having a celebrity work out with you!” —Agénor
Try the workout.
3. Afrifitness No-Equipment African Dance Workout
Length: 20 minutes
What to expect: An African-inspired dance workout to get you sweating and your heart rate up.
“Afrobeat lovers, check out Afro dance fitness instructor Rachael Okesola, creator of Afrifitness. Her movement and music selection are always on point, and the moves are easy to follow and will help you work up a sweat in under 30 minutes—you can look forward to a full-body workout. You’ll also want to download her playlist to keep you pumped up throughout the day.” —Agénor
Try the workout.
4. TikTok Dance Party Workout
Length: 14 minutes
What to expect: A quick dance cardio workout to four super-fun songs: “Savage Remix” by Megan Thee Stallion featuring Beyoncé, “Level Up” by Ciara, “Yummy” by Justin Bieber, and “Cool Off” by Missy Elliott.
“Kerrington Johnson brings you heart-pumping moves to Top 40 tracks. The dance moves are simple and straightforward. Guaranteed good vibes for the day!” —Agénor
Try the workout.
5. 30-Minute Hip-Hop Glutes and Core Workout With Mike Peele
Length: 30 minutes
What to expect: A choreography-based hip-hop class with core and glute exercises.
“Hip-hop dance lovers, look no further: Mike Peele is motivating and energetic, and he actually uses current music for his workouts. This choreography-based dance workout is best for individuals with at least a bit of experience with dance or dance fitness. The last eight minutes are dedicated to strength training moves like squats and planks, in addition to a cool-down to really round out your workout.” —Agénor
Try the workout.
6. Afrobeat “Don’t Rush” Challenge Workout With Cacao Culture
Length: 4 minutes
What to expect: A choreographed Afrobeat dance to “Don’t Rush” featuring Headie One by Young T & Bugsey.
“This dance workout is fun and simple. Every dance tells a story—it’s not just an exercise, but an opportunity to learn about other cultures if this isn’t your own. This is engaging, upbeat, and great for anyone trying to learn more about Afrobeat dance.” —Melody Afkami, CEO and founder of Melody DanceFit in Austin, Texas
Try the workout.
7. Zumba “Booty Wurk” Workout With Mallory HotMess
Length: 4 minutes
What to expect: A choreographed Zumba dance to T-Pain’s “Booty Wurk.”
“This video is one of the first dance fitness dances I ever did, before I started my own company. It is best for people who love dancing to hip-hop but are beginners. It’s an old video, but this choreography is so simple and fun. You can’t help but smile and laugh while doing this one!” —Afkami
Try the workout.
8. 15-Minute Kukuwa African Dance Workout
Length: 15 minutes
What to expect: A quick, high-energy African dance workout that combines music and dance moves from all over Africa, including Malawi, Mali, and Zimbabwe.
“I love Kukuwa because it always gets my heart rate up, the music is infectious, and the bottom line is, it’s fun, fun, fun. If you like high-energy dance workouts where you will move your body nonstop and sweat, you will love Kukuwa.” —Krista Martins, founder of Wukkout! Caribbean Dance Fitness in Brooklyn
Try the workout.
9. Afrifitness Afro Dance Workout With Rachael Okesola
Length: 18 minutes
What to expect: An African-inspired dance workout with high-energy music and moves.
“I love dance fitness. This video is a full-body workout, leaving no muscle behind. It’s high energy and the moves are so unique! I love Afrobeats!” —Chasi Jernigan, a plus-size fitness instructor in Wetumpka, Alabama
Try the workout.
10. 30-Minute Dancehall-Inspired Workout With Fit by Ashley
Length: 30 minutes
What to expect: A Jamaican dancehall-inspired dance workout.
“You do not realize you are working out in this video. You can do the bare minimum and will be dripping sweat! The moves are for dancers and non-dancers. If you are a dancehall or Soca lover, you will love it.” —Jernigan
Try the workout.
11. 40-Minute Dance + Boxing Workout With Deja Riley
Length: 40 minutes
What to expect: A combination of dance and shadow boxing for a high-energy rhythmic workout.
“Deja Riley has created an incredible hybrid of dancing and boxing, so it really appeals to all fitness interests and levels. It’s a total-body workout, yet is so much fun! Deja’s energy is magnetic, and she cues really well so that her students can follow her perfectly. The moves are doable for just about anyone. One minute you’re throwing a hook, and the next minute you’re doing a body roll or a two-step. She also includes an abs section, which is so important. A strong core leads to long days of dancing!” —Stacey Beaman, cofounder and instructor of PlyoJam Dance Fitness in Los Angeles
Try the workout.
12. 40-Minute Hip-Hop Fit Workout With Mike Peele
Length: 40 minutes
What to expect: A total-body hip-hop workout that will get you sweating and grooving.
“Mike Peele teaches killer hip-hop combos and really breaks them down so that his students can learn and follow along. Mike adds one 8-count at a time so that you build on the previous combo. You will be breaking a massive sweat, but having fun the entire time. Mike is fun and personable, which makes it even better, and his backup dancers show us how it’s done. He uses great music, which is super motivating. You’ll want to take some of these moves to the club!” —Beaman
Try the workout.
13. Socanomics Caribbean Dance Workout
Length: 48 minutes
What to expect: A high-energy Caribbean dance workout to Soca music.
“This Caribbean dance workout is freeing and fun! This is for anyone who craves good music, uplifting movement, along with a sneaky sweat. Be ready for the ultimate cardio party filled with simple choreography. The best part is you can add your own personality, flavor, and flair to make it your own.” —Amanda Robinson, professional dancer, fitness trainer, and health coach in Hoboken, New Jersey
Try the workout.
14. “Tusa” Choreography With Deja Riley
Length: 10 minutes
What to expect: A short and sweaty choreographed workout to “Tusa” by Karol G featuring Nicki Minaj.
“This fire workout program combines dance and shadow boxing technique. I love it because it’s high-energy, super groovy, and certainly makes you smile while you sweat. Be ready to jam out with Deja’s infectious, exhilarating energy.” —Robinson
Try the workout.
15. 7-Minute Easy Dance Choreography With Nikki Pebbles
Length: 7 minutes
What to expect: A simple choreographed dance for beginners to work up a midday sweat.
“Sometimes I need a quick workout that will lift my spirits and get my body buzzing. Nikki’s workouts are always great and offer anywhere from 7-minute dance workouts to 45-minute strength classes. This is a quick workout that is fun and will make ya sweat!” —Jessie Diaz-Herrera, body-positive dance instructor in the Bronx, New York
Try the workout.
16. Kukuwa African Dance and Sculpt Workout
Length: 45 minutes
What to expect: A combination workout with 30 minutes of African dance and 15 minutes of bodyweight strength-training exercises like crunches, planks, and more.
“I love these dance videos because they are good for all levels, and it brings me so much joy doing them. These videos also take you on a journey through Africa without your passport. I enjoy learning about different countries and their various dance moves. I’m literally smiling the entire time! These ladies make you feel comfortable dancing, and stress that it doesn’t matter how you look; it’s more about how you feel after, which is amazing!” —Laci Chisholm, founder and dance instructor of Fit4Dance in Brooklyn
Try the workout.
17. 30-Minute Hip-Hop Fit Dance Workout and Abs With Mike Peele
Length: 30 minutes
What to expect: A full workout in half an hour, plus ab exercises at the end.
“I love learning these dance routines! Great choreography, and it’s easy to follow along. It makes you feel like you are performing. I love his style and his energy. If I’m in the mood to listen to hip-hop music, learn choreography, and want to get a good workout, then this is my go-to!” —Chisholm
Try the workout.
18. 15-Minute PlyoJam Dance Workout With Aminah Jackson
Length: 15 minutes
What to expect: A quick full-body cardio dance workout with songs from Shakira, BTS, Justin Bieber, and more.
“I love taking and teaching PlyoJam. It’s a cardio dance mixed with jump training, but it’s really your pop star moment. Meaning, you’re dancing like a pop star, but training like an athlete on your own level. Dance like Beyoncé, and train like Serena, while you’re dancing to your favorite songs from the radio and the club. You feel good, you feel sexy. And Aminah Jackson is amazing.” —Christine Hernandez, master choreographer and PlyoJam instructor in Los Angeles
Try the workout.
Quotes have been edited and condensed for clarity.
Related:
22 Stretching Workouts on YouTube That Will Soothe Your Muscles and Loosen You Up
The 6 Best Neck Stretches to Loosen Up That Annoying Stiffness
These 7 Moves Are the Only Ones You Need to Get Strong as Hell