Listen to this article
Cardio exercise, which is sometimes referred to as aerobic exercise, is any rhythmic activity that raises your heart rate into your target heart rate zone. This is the zone 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 is recommended, or a combination of moderate and vigorous activity. And what’s a better way to do that other than shaking a leg and breaking into 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 Athulya Krishnadev, fitness expert, Cult.fit, who listed some benefits of dancing as a form of exercise.
Krishnadev says, “Dance fitness is a full-body workout that targets every muscle group. It is great for strengthening your heart and lungs while getting the blood pumping around the body. It helps you break a sweat and at the same time, it’s fun-filled!”
Here are some simple dance moves for weight loss:
1. Merengue march posture:
Posture: Stand tall, keep one of your hands outstretched at shoulder level sideways and the other hand at chest level, closer to the chest.
Movement: Shift your weight from one leg to the other while shifting your hands alternately. Try to move your hips as you shift your weight sideways. Start slow and then slowly increase the speed. This movement can be used for any type of merengue music easily available on the internet
Target muscle group: Legs, Shoulders and arms.
2. Soca jumps posture
Posture: Short jumps from side to side, one hand overhead and the other down closer to the body.
Movement: Make short jumps from side to side. As you jump to your right side, bring your left hand up and similarly repeat on the other side.
Target muscle group: legs and shoulders.
3. Balle Balle move posture:
Posture: Throw your hands up in the air, and be on your toes
Movement: We all love our Bhangra moves, a simple Bhangra step can be fun and really shoot up your heart rate and burn some serious calories. Stay on your toes and add a bounce with one leg. You can add multiple variations to this simple Balle step. You can do the same bounce while you cross the legs ahead of you.
Target muscle group: Legs, Glutes, Shoulders and core.
4. Knee lifts
Posture: Stand tall, lift one knee at a time to waist level
Movement: Knee lifts are great for your core, and they are scaled down versions of your high knees. Add some powerful hand movements to knee lifts, like you may push both your hands up as you lift each knee, you may add variations like a single single double or double or single on each side. Best part is this step syncs into any music!
Target muscle group: Legs, core, shoulders, glutes
5. Indian folk heel tap
Posture: Tap your heel in front of you with short jumps.
Movement: The typical folk step, tap your right heel ahead of you and add a hop. Use your left elbow facing downwards and. Similarly on the other side. Perform 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 workouts are no longer boring and tiresome! Try these simple dance moves, and mix and match them to any song of your choice. Voila, your cardio day is sorted. Regular practice of dance can help you lose weight easily without it feeling tiresome.