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20-Minute Feel Good Dance Cardio Workout To Burn Calories
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Jun 7, 2024
20-Minute Feel Good Dance Cardio Workout To Burn Calories Get ready to groove and sweat with our 20-Minute Feel Good Dance Cardio Workout! This high-energy routine is designed to help you burn calories while having a blast. Whether you're a beginner or a seasoned dancer, this workout is perfect for all levels. Join us as we move to the rhythm of the music and get your heart pumping. With fun and easy-to-follow dance moves, you'll forget you're even working out! Plus, our expert instructors will keep you motivated and energized throughout the entire session. Not only will you be burning calories and toning your muscles, but you'll also be boosting your mood and increasing your energy levels. It's a win-win! So grab your water bottle, clear some space in your living room, and let's dance our way to a healthier, happier you! Don't forget to check out our special offers on the Gradient Fitness Stretching Strap for Physical Therapy to enhance your workout experience. For more dance cardio workouts and fitness tips, be sure to subscribe to our YouTube channel and follow us on social media: 🔗 Facebook: https://www.facebook.com/stretchingprogram/ 🔗 Official Website: https://stretchingprogram.com/ 🔗 Twitter: https://twitter.com/stretchingpro 🔗 Instagram: https://www.instagram.com/freestretchingprogram/ 🔗 TikTok: https://www.tiktok.com/@stretchingprogram #DanceCardio #Workout #FeelGood #BurnCalories #Fitness #Exercise #StretchingProgram #PhysicalTherapy #SpecialOffers
View Video Transcript
0:00
What's up beautiful people. I am your coach Mila and we're about to do a 20 minute expressive dance flow
0:08
It is time to take up space in the room. It is time to connect to your body, to your mind and let go of anything that does not serve you anymore
0:21
All you need is yourself. You need your trainers. You cannot have trainers. I want you to feel the ground underneath you
0:28
and let's explore this incredible body that we have together. Take your legs nice and wide
0:34
Inhale, taking a deep breath. Exhale, reach your body forward. And lift up
0:44
Exhale, reach. Take your arms so wide. And inhale. Exhale. And come back
0:54
All right, we're going to move your one shoulder. Just feel what's going on in that shoulder of yours
1:00
Now we are not gonna move the same. I just wanna say that right now as we're getting started
1:07
I want you to move like you. I don't want you to move like me. I want you to make it big
1:11
I want you to explore. Make it wider. Lift your arm, lift your body, open your chest
1:20
Come back to that first position. Just roll. If you find as you're doing this, there's some restriction in your thoughts, I want you to continue to move
1:35
I want you to continue to make your movements bigger. We're going to express through our movements
1:43
Three, two, one, come to center, bring your arms in, take it out
1:49
So we come in, squeeze back. Create that activation
2:00
Imagine you're going through water. Three, two, one
2:10
Back to center, other side. Your hips as they move, it's like you're in the ocean
2:20
And you're creating this wave and it's so So big. Make it big
2:26
Let your body talk as you move. Three, two, one. Back to center
2:34
There is no right and wrong. Make it on bigger. Wider. Use your head
2:45
Three, two, come to center. Take it back. We come in. Open your heart
2:53
Join me on this ride. It's me and you. Here we go
2:59
Arms go out. So we're picking up the pace. You press. Keep going
3:12
Four, three, two, other side. Press. Palm back. Four
3:23
Three, two, one, come up. Bring your elbows into your knees. Okay, pressing your knees nice and back
3:35
Moving your hips side to side, we wanna get a flow. So we need to make sure that when we're moving
3:42
we find that fluidity in movement. If you're struggling to get down
3:47
I want you to come a little bit up, hinge forward. All right, have your hands behind you
3:52
behind your legs, you're going to do some bend and stretching poses. Warming up your hamstrings, getting your feet nice and warm
4:01
As we pick up this pace, as we flow, just notice where your body's at
4:06
Not taking it too seriously and come up across your spine. Right, let's focus on the bottom
4:13
We're going to go from the toes all the way up. I want you to take your foot and you're going to roll it around
4:20
Feel the joints moving. When you're ready, let's go other way. Another side
4:30
Circular movement. Actually, moving like this, there is a study about how we activate this creativity inside of us
4:40
whenever we do anything that's in circular motions. So we're going to do that now together
4:46
And let whatever needs to come in, come in. Whatever needs to come out let it out Alright we gonna do the same thing with our hips Circling the motions around
5:01
If you want to move your arms, go for it. Out of the way, here we go
5:09
Circle. Lift your heart, lift your arms. All right, just sway
5:20
Side. Side. It's like a salsa. You know when you go out
5:25
and you hear that beat and your hips just want to move
5:29
side to side. What I like to think about is this motion of someone on that side
5:33
and other side. So as I'm moving, I'm giving them just a little booty pop
5:39
side to side. Bring your arms, you go right, left. All right, chams
5:46
Here we go, side to side and tap. Bring your toes up for me
5:52
All right. I'm going to take it back. So let's start with the sways
5:58
Sway your hips. We go right, left, right, left. Make it bigger
6:09
All right, add that tap. So we go sway, you tap the foot. Sway, tap
6:15
It's like, you know, when I think it was Destiny's Child. They're like hey here we go
6:19
All right we're gonna make it even bigger We're gonna exaggerate this motion
6:27
Circle wide All right, let's add a little smaller we go tap
6:36
Yes move around your room let's go Four three Two take it still I'm gonna face this way
6:47
circle circle circle circle and use your arms come to the front and just go back to the top position
7:01
we're going to create nice circles with your body now in three two one come back to center
7:07
shakey shake shake shake it out all right taking your right arm reach up and over wide
7:14
create a circle with the body tuck your chin in towards your chest lift to look at your
7:20
hands as you pass we're becoming so conscious of every part of our body
7:29
One more time, here you go
7:41
Come back to center, give yourself a big hug. Hold your body
7:46
From your wheel, lift the chest. Open, open, open, open, heart open
7:50
Ready to receive. Exhale, down. Hug yourself. Exhale, lift the heart. Reach open at the side
8:01
We're going to take your left arm up and over circle. Look at every path that is moving in your body
8:14
Look at your skin. It's so beautiful. I know sometimes it's really hard to see what other people see
8:23
So I want this time for us to, regardless of any negative thoughts that we have
8:29
because trust me, I have them too, is to choose to come right back into the body
8:35
What you're going to do now is, here we go. Open your height
8:41
Let's heal together. Let's move. Four more. Four, three, two, one
8:55
Shake it out. Okay, just bounce, bounce. Move around your room, bounce
9:09
Stand, arms up. Arms up. Feel what's going on in your heart
9:23
Okay, can hear the beat. Okay, let's add this little balance. So what we're going to do is now, just focus on the legs
9:34
Take your left leg and I want you to tap. Tap the floor
9:40
Remember the same thing we did with the sways of the hips in the beginning. It that same vibe but as we stand you going to think out out tap Oh bring that sexy on Bring on that groove Bring your hip forward to me Here we go And tap
10:02
We're going to add that balance. So we go. Tack your arms
10:09
Oh, yes. Feels good. side just stand fill it out hey can't make it big enough if there is someone with you
10:29
now that isn't doing it with you and you feel like they need to call them into the room
10:34
right now take that body tap I like to call this the QT step I like to call this the
10:43
QT step At the arms, here we go. Can't help a smile
10:55
That's why I love to dance. I've been dancing since I was six years old
10:59
Four, three, two, and we go. Circle around. Two circles. Other side, we go around
11:11
Ooh, I threw a span and the works. Round. And come back
11:16
We go sway. So all the steps come into play now. Three
11:23
Four, three. Tapes to the left. Where you go? Tap. We're going to add an arm
11:31
It's a sassy arm. Hold. Go like this. Out. Press. It's like, I like to think of this as
11:44
there is something that is not serving. me at all so I'm like not now out into the light so I want you to tap that on back
11:52
give it some sass and you're gonna use that leg tap sass let it go circle around the room
12:06
and center you're gonna go the other way so we go circles and lift and add the side roll
12:16
There we go and sway. Tap and we go tap. Tuck around the room, where you go
12:28
And say Santa Jets know. And say Santa Jets know. If you were on your own, which you might be right now
12:41
I want you to close your eyes. It's like music. You're in your room
12:45
You're in the shower. I don't care where you are, but you are feeling yourself
12:50
So how would you do that? How would your arms be? We're gonna add all the steps together now
12:58
everything we've learned. So watch me, we're gonna start off with circle
13:04
Make it big. Two circles, one way. We come up circle all the way
13:13
And circle. Center, hug. We go hug, lift. Four more, here we go
13:23
Four, three, two, cutesy step, which goes, that's a cutesy. I think it's good
13:37
And take it back. All right, other side, we go, circle around
13:46
Other way. Here we go, two circles. Straight into our hugging position
13:55
Open hard, here we go, hug. Four more, here we go. Three, Couttsy on your right side
14:10
We go, Couttsy. Circle. Four, three, two, one
14:24
Damn, grab some water quickly. We're gonna do that one more time
14:28
It's two circles. It's hugging the tree. It's lifting the heart straight into cutesy steps
14:35
All right. I'm gonna give you 10 more seconds, and we're gonna get going. Ah
14:40
As I said I started dancing when I was six I actually find that when I dance it easier for me to express through movement And I know it can be really challenging
14:54
I have the reverse sometimes. So when I want to speak, it's really hard
14:58
But I've had to learn how to communicate and be free in my expression without moving
15:05
So wherever we at, each and every single one of us, meet yourself where you are right now
15:12
take away judgment that's not going to help you at all. I know that if I give myself that
15:17
permission to just go for it, it's a game changer. All right, so we're going to do that whole thing
15:24
Let's do it two more times. You know what? Why not? Okay, we're going to start with your
15:28
if you're facing me, your left arm, otherwise it's your right. Three, two, one. Let's go. Circle
15:42
Hard openers Four more
16:00
Qudson. Kewt to see, left side. We go. So go around. One more time
16:16
And just breathe. to the opposite side so we're going to go over to the left
16:23
other way and hug that tree
16:38
four more three three two one cut see here we see here we go
16:49
Create that circle. One more time, each side after this. Take a break
17:00
Gather your breath, breathe in and out. This is it. All right, taking your left on
17:05
Three, two, one, here we go. Other side
17:18
I'm gonna face the side so you can see. Have that tree
17:26
Inhale that light. Exhale the light. There is more than enough that we have inside of us
17:34
Three, two, one, Kiti step we go. So cool. More time
17:49
Take a break one more time at the side. I can feel my blood pumping
17:55
I can feel my heart be racing. Okay. We're going to start off with your right arm
18:03
In four, three, two, one. Here we go and Other way
18:20
I'm gonna face the side, we're gonna hug that tree but stay forward
18:29
Four more here we go Four Three Step. Final part here. We've made it. One more time and just shake it off, shake it off
18:55
Wrape your hands together. Create that heat in your hands. Close your eyes. Just stand with me
19:08
Bring your hands into your heart. And from here, you're going to turn your palms out
19:17
and you're going to press that energy right out. Take it all the way to the side
19:23
Bring it inwards. Into towards your heart center. You are radiant. You are light
19:31
You are beautiful. And I cannot wait to move with you more
19:34
That was your 20-minute expressive dance flow. With me, Mila, catch you soon
#Dance
#Yoga & Pilates