Dance Cardio and Strength Training for Optimal Fitness

In the world of fitness, two components make the perfect mix – dance cardio and strength training. Each brings a unique set of benefits to the table, catering to different aspects of physical well-being. But what if you could harness the power of both to transform your body and elevate your fitness journey? (Spoiler alert: We’re pretty sure we’ve cracked the code on doing just that at SHiNE Dance Fitness!) Let’s dive into dance fitness and strength training, exploring their individual advantages and how combining them can create an unstoppable approach to fitness.


Dance fitness classes like SHiNE and SHiNE LIGHT can benefit your cardiovascular health and help achieve weight management goals among other benefits. Engaging in dance cardio is like stepping onto a stage where you’re the star and every routine is like a mini-performance ending with roses at your feet. The movement elevates your heart rate, stimulating blood circulation and enhancing oxygen delivery to muscles and organs. This helps in maintaining a healthy heart, reducing the risk of heart diseases, and boosting your overall endurance.

But that’s not all – dance cardio is a calorie-burning party! Dancing vigorously for just 30 minutes can torch a significant number of calories, making it a fantastic choice for weight management. The music and creative choreography disguise the fact that you’re working hard, making it easier to stick to your fitness routine because it’s SO. DARN. FUN.


On the other end of the fitness spectrum, we have strength training for muscle building and metabolic boost. It’s the practice that shapes and sculpts your body by building muscle mass. Contrary to popular belief, strength training is not solely about bulking up – it’s about building lean muscle, bringing forth a healthy body that’s toned and defined.

The process of lifting weights or using resistance bands like we do in UPLIFT classes causes microscopic tears in muscle fibers. As these fibers repair and regenerate, they become stronger and denser, leading to an increase in muscle mass. And guess what? More muscle mass equals a higher resting metabolic rate! This means you’ll burn more calories even when you’re at rest, contributing to long-term weight management and improved body composition.


Imagine combining the creative outlet of dance cardio with the transformative power of strength training. The result? A fitness routine that’s second to none…and did we mention you can accomplish both when you add SHiNE and UPLIFT classes to your routine!?

Dance cardio contributes to your aerobic endurance, ensuring you have the stamina to power through those high-intensity strength training sessions. Meanwhile, strength training complements dance cardio by enhancing your muscular strength and stability. The combination of these two forms of exercise fosters better balance, flexibility, and overall functional fitness.


Beyond the physical gains, both dance cardio and strength training have huge effects on mental health. Dance cardio is known to release endorphins, the “feel-good” hormones that alleviate stress and anxiety. The infectious rhythm and sense of accomplishment from nailing dance moves also boosts self-confidence and body positivity, just a couple of our favorite non-scale victories we love to see occurring across SHiNE Nation. Plus, dancing has been shown to reduce cognitive decline and potentially reduce risk of Alzheimer’s Disease. Whoa.

Strength training, too, has a strong link with mental well-being. The discipline and focus required to lift weights or perform resistance and balance exercises can translate into improved concentration and reduced feelings of restlessness. Additionally, the sense of achievement gained from gradually increasing weights or reaching fitness milestones can foster a positive self-image. Look at you go!

The world of fitness is rich and diverse, offering  many paths to well-being. Dance cardio and strength training each have a set of benefits that contribute to a holistic approach to fitness. By embracing both, you unlock more possibilities where cardiovascular health, muscle strength, endurance, flexibility, and mental well-being intertwine. So, whether you’re busting out dance moves or lifting weights, remember that action is better than inaction when it comes to fitness, and lifelong health comes with consistent effort. To get going on your cardio and strength training goals, start a FREE 7-day trial of our online membership where you’ll get access to SHiNE, SHiNE LIGHT, and UPLIFT classes, PLUS access to a supportive community to cheer you on every step of the way.