Dance Fitness

  • 11 April 2021
  • 2 replies

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Let's turn up the music and have some fun! This program aims to provide every student an engaging and welcoming introduction to the basics of dance fitness. We seek to introduce this form of cardio and dance fitness through a fully-developed lesson plan that allows students to learn new dance moves while getting their heart rates up and smiling!



  • 12 Total Lessons | 4 Sections of 3 Lessons
  • 30 minutes per Lesson
  • Each lesson is broken down into warm-up, choreography, cardio effort, and cool-down


Lesson Format

Each lesson begins with a guided warm-up to prepare students for an entire dance fitness routine. The main focus of each lesson is the choreography and cardio effort, where students learn the moves for the day and then string them all together through a full routine. Finally, students will wrap up with a cool-down stretch that allows them to target the muscles they just worked on and bring their heart rates down. The entire 30 minutes includes music and follow-along instruction.



Everyone! Grades 6-12. Anyone looking to move and groove while breaking a sweat. We encourage EVERY student to give this program a try.



No formal requisites; open to all students! No dance experience needed.



No equipment needed!

Just give yourself enough room to move around.



There are no formal assessments in this program.

2 replies

I used this program with my Movement elective at the middle school level on Movement Monday’s. All of my students were 7th graders with fitness levels ranging from beginner to advanced. Goals with this program was to keep kids moving in their target heart rate zone for about 30 minutes. We used this program about once a month paired with my own dance lessons. I also use this program for students who were absent on cardio days for my Physical Education class. 

The dances are easy to follow and the kids loved free style dancing during the breaks with the PLT4M dance bot haha. 

The dance fitness, yoga, and flexibility and mobility programs are great supplemental programs which allow us to present a variety of workouts for our students.