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10 Intense Fat-Burning Dance Moves

High-Energy Jumping Jacks

Jump with exaggerated motions, extending your arms above your head and widening your legs. Accelerate to raise your heart rate.


Crouch down, kick your legs back into a high plank, do a push-up, leap your legs back in, and jump up with your hands up. Keep repeating.

Mountain Climbers

Start in a high plank and alternate raising your knees to your chest, imitating sprinting. Running fast engages your core and raises your heart rate.

Fast Salsa

Salsa with a lot of speed requires fast footwork and smooth hip motions. To intensify, engage your core and move quickly.

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High-Knee Marching

While marching in place, lift your knees as high as possible. Pump your arms and move quickly to activate your lower body and burn more calories.

Jump Squats

Squat with your feet shoulder-width apart, then explosively spring up, reaching for the ceiling. Land gently and instantly squat.

Fast Footwork

Create a routine using fast footwork patterns including side steps, toe taps, and cross-overs. Move energetically.

Power Lunges

Alternate legs and hop between lunges. Power through each action using glutes, quadriceps, and hamstrings.

Hip Hop Moves

Use running man, body rolls, and rapid step transitions. Sharp, powerful movements and rhythm provide an intensive exercise.