Cardio exercise, sometimes referred to as aerobic exercise, is any rhythmic activity that elevates your heart rate into your target heart rate zone. This is the area where you burn the most fat and calories. For most healthy adults, at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity, is recommended. And what better way to do this than to shake legs and break some energetic dance moves? While people may dance just for fun, it is one of the HIIT workouts that feels like partying.
Health Shots spoke to fitness expert Atul Krishnadev of Cult.Fit, who listed some of the benefits of dancing as a form of exercise.
Krishnadeva says, “Dance fitness is a full-body workout that targets every muscle group. It’s great for strengthening your heart and lungs while pumping blood around the body. It helps you break a sweat. Helps and plus, it’s fun!”
Here are some simple dance moves for weight loss:
1. Merengue March Currency:
Posture: Stand tall, placing one hand on your side at shoulder level and the other hand at chest level, close to your chest.
motion: Shift your weight from one foot to the other, shifting your hands alternately. Try to move your hips as you shift your weight sideways. Start slow and then gradually increase the speed. This movement can be used for any type of merengue music readily available on the Internet.
Target muscle group: Legs, shoulders and arms.
2. Soca Pose Jumps
Posture: Small jump from side to side, one arm up and the other down close to the body.
motion: Make small jumps from side to side. As you jump to your right, raise your left arm and repeat on the other side.
Target muscle group: legs and shoulders.
3. Bat Bat Trick Pose:
Posture: Raise your hands up in the air, and stay on your toes
motion: We all love our bhangra moves, a simple bhangra step can be fun and really get your heart rate up and burn some serious calories. Stay on your toes and add bounce with one foot. You can add many variations to this simple balayage step. You can do the same jump when you cross your front legs.
Target muscle group: Legs, glutes, shoulders and core.
4. Knee Raise
Posture: Stand tall, raising one knee at a time to waist level
motion: Knee lifts are great for your core, and they shorten the volumes of your high knees. Add some powerful arm movements to knee lifts, such as raising both of your arms as you lift each knee, you can add variations such as a single double or double or single on each side. The best part is that this move syncs to any music!
Target muscle group: legs, core, shoulders, glutes
5. Indian Folk Heel Tapa
Posture: Tap your heels in front of you with small jumps.
motion: Typical folk move, tap your right heel ahead of you and add a hop. Use your left elbow to lower down. Similarly on the other side. Do this movement to match any Indian folk/Bollywood beats and feel that sweat.
Target muscle group: legs, core, hips, glutes, biceps
With Dance Fitness, cardio workout is no longer boring and tedious! Try these simple dance moves, and mix and match them with any song you like. Voila, your cardio day is sorted. Regular practice of dance can help you lose weight easily without fatigue.