The 30 Minute Dance Party Workout: Review

I’ve been meaning to try this workout for a while. What called my attention the most about it was that it takes less than 30 minutes and involves dancing. So, since I’m doing The 30 day Slim-Down Challenge, I think this is a great opportunity to give it a try.

This 30 Minute Dance Party is led by LA choreographer Ryan Heffington and has been featured in Popsugar as a great leg, abs, cardio and calorie burning routine.

I’ll try it for a couple of days (so I can get to know the moves and rock them during the second session) and tell you all about it. 😉

Detailed Calorie Burn and Heart Rate:

After a 2 day trial of this workout, this is an example of my maximum calorie burn. This is not necessarily a standard for everybody but it should give you a good idea of what you can expect (results may vary depending on your gender, height and current weight).


  • Woman
  • Height: 5.1 ft
  • Weight: 125 lbs

[table width =”100%” style =”table-striped” responsive =”true”]
[row_column]30 min[/row_column]
[row_column]Calories Burned:[/row_column]
[row_column]216 kcal[/row_column]
[row_column]Average bpm:[/row_column]
[row_column]Maximum bpm:[/row_column]
[row_column]In Burning Zone Time:[/row_column]
[row_column]20:36 min[/row_column]


Pros, Cons and General Comments:

  • If you are not used to working out, this is a great routine to start with because it is a low to medium-impact workout that keeps your heart rate in the fat burning zone for most of the time without being extremely intensive.
  • It is somewhat fun because aside from being quick, it features moves that are not very common and the instructor is enjoyable (I felt like a puppet during part of the routine, you’ll see what I mean if you decide to try it). Nevertheless, for claiming to be a “dance party”, I think it missed more engaging music and dance moves. I feel the steps were somehow rigid but effective (some regular aerobic steps and jazz basic moves).
  • Regarding the workout itself, I think it was good because it includes not only constant cardio but also strength focus (you really feel your legs, buttocks, arms and shoulders working out). On the other hand, though in the middle of the session there are some challenging plank moves (to work on your core), I feel it is missing a bit of ab focus.
  • As far as calorie burn goes, I believe it is good but not impressive (though it is well compensated with strength and sculpt workout) ; I would do this routine in a day when my schedule is tight or if I’m just trying to maintain my weight while sculpting my arms and legs. You can burn more calories while running for 30 minutes, for example (though you wouldn’t have a total body exercise).
  • If you want to maximize this workout’s results, remember to keep your core tight, to really stretch those arms up and sideways when needed (so you increase your heart rate), to go for a good distance when moving sideways, front and back and to pay special attention to jumping moves (jumping also raises your heart rate).
  • To prevent any injuries, remember to tighten your core (this prevents you from putting too much pressure on your back). Also while doing lunges keep your back straight without leaning forward or back, during those jump moves land correctly by flexing your knees a bit and finally stretch once the workout is over to cool down your muscles and lower your heart rate (there is no final stretching included in this video, so in this case you would have to do it on your own).


30 Minute Dance Party Workout Review | Be.Daze.Live_pt


* I do not own or have any rights for Popsugar or Popsugar Fitness. Popsugar logos and workouts are registered trademarks of Sugar Inc. This post constitutes my opinions and experiences while following the “30-Minute Fat-Burning Dance Party Workout” to the best of my knowledge and instructions provided. 

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