Dancing Counts as Cardio

Your favorite song hits, and suddenly you’re moving whether it’s in your kitchen, at a wedding, or in a dance class. It’s fun, joyful, and your heart starts pounding. But is dancing actually cardio?

Experts say yes with some caveats. It all comes down to how you move, for how long, and how hard. While not all dance qualifies as cardio, if you’re doing it right, you’re absolutely getting your heart (and lungs) in the game.

What makes dancing cardio?

According to exercise physiologists, cardiovascular exercise aka cardio includes rhythmic, continuous movements that raise your heart rate and improve your cardiorespiratory fitness. Dancing can check those boxes, especially when it’s moderate to vigorous in intensity.

“Dancing is a great way to get your cardio in, as long as you’re moving with enough intensity to get your heart rate up,” says Rachelle Reed, PhD, an exercise physiologist. Think of dance cardio classes, high-energy TikTok routines, or full-out living room jams.

Per the American College of Sports Medicine, healthy adults should aim for:

• 150 minutes of moderate-intensity cardio (effort level of 4–5 out of 10)

• Or 75 minutes of vigorous-intensity cardio (6 or higher on that same scale)

How do you know if your dancing qualifies? If you’re sweating, breathing harder, and can’t say more than a few words without needing a breath you’re in the zone.

Not all dancing is created equal

Just swaying to the beat or shoulder-shimmying won’t cut it. “Intensity depends on the kind of dancing you're doing and the effort you’re putting in,” says Shanna Nelson, CEO of Jazzercise.

Your fitness level matters, too. If you’re newer to movement, even a lower-intensity dance might get your heart rate up. On the flip side, if you’re already quite fit, it’ll take bigger movements, jumps, or traveling across the floor to challenge your cardiovascular system.

The best part? You don’t need technical dance training. “Moving your body in any way to rhythmic music is good enough,” says Jillian Descoteaux, PhD, director of performing arts medicine at West Virginia University.

The science-backed benefits of dance

Beyond just getting your heart rate up, dancing has been linked to real health perks:

• A 2016 pooled analysis found that moderate-intensity dancing was associated with a lower risk of death from heart disease than walking.

• A 2025 systematic review found dance improved cardiovascular health and psychosocial factors like depression and loneliness.

• A 2018 study showed significant cognitive benefits in older adults who danced regularly.

Plus, dancing often feels easier than other workouts. Why? Music reduces your perceived exertion. “It can trick your brain into working harder without you even realizing it,” Dr. Reed says.

The limitations of dance as cardio

Dancing can boost heart health and improve endurance, but it might not be the best option for everyone especially if you have specific training goals, like running a marathon.

It also tends to be high-impact and requires coordination and balance. That means it might not be accessible to everyone, especially those with joint issues or mobility limitations.

And because it doesn’t include progressive resistance like weightlifting, it may not provide enough challenge to continually build fitness unless you’re intentionally pushing harder.

You can increase intensity by:

• Adding jumps

• Dancing faster

• Using more expansive movements

• Incorporating level changes or floor work

Other reasons to keep dancing

Even if it’s not a “perfect” cardio routine, dancing offers big wins:

• Coordination, agility, and balance: Especially beneficial for aging bodies.

• Mental health perks: Dancing lifts mood and eases anxiety.

• Social connection: Dancing with others can foster community and reduce isolation.

• Better adherence: People tend to stick with dance workouts more than traditional cardio because they’re fun.

“Doing something that you love makes it so easy to do it consistently,” Nelson adds.

How to get the most out of dance cardio

To maximize cardiovascular benefits:

• Keep moving between songs (even if you flub the choreography).

• Dance “full out” extend your limbs fully, jump higher, reach further.

• Make it consistent. Aim to dance multiple times per week.

As Dr. Reed puts it: “It’s going to rely on how hard you’re willing to work.”

Final thoughts

If you love to dance, lean into it. Just know that the heart-health benefits come with effort and intention. Whether you’re dancing alone in your kitchen or hitting a group class, as long as you’re moving with purpose, your body and brain will thank you.

To keep moving smarter, subscribe to our newsletter.