How To Lose Weight Dancing At Home With Afrobeat HIIT Workout

Follow along in the above HIIT workout with no equipment needed for this workout. Want to have fun, dance, and lose weight all at the same time? Than this workout is for you. This workout is a 10 minute HIIT circuit that includes 30 seconds of a bodyweight exercise followed by 30 seconds of active rest. For the active rest you can dance, jog, or walk in place. The goal is to keep moving the entire 10 minutes!


  • Exercise 1 30 seconds: Knee to opposite Chest (standing crunch)
  • Dance 30 seconds (active rest)
  • Exercise 2 30 seconds: Squats
  • Dance 30 seconds (active rest)
  • Exercise 3 30 seconds: Dips
  • Dance 30 seconds (active rest)
  • Exercise 4 30 seconds: Jump squat
  • Dance 30 seconds (active rest)
  • Exercise 5 30 seconds: lateral squat
  • Dance 30 seconds (active rest)

Rest 2 minutes and repeat 2-3 times for a quick 20-30 min workout! Challenge and push yourself to see how many rounds you can complete from week to week. Hope you enjoy this workout!

What is a HIIT Workout?

HIIT is an acronym for High Intensity Interval Training which is a form of cardiovascular  training combining short burst of intense exercise followed by a rest period repeated as intervals. For HIIT to be most effective, during the periods of exercise, individuals need to give near maximal effort. So motivation is key when doing HIIT workouts. Workout in an environment that will push to to give your all. In my opinion music always helps as well as a good coach or trainer if you have one.

Benefits of HIIT Workouts:

  1. Greater Fat Loss
  2. Weight Loss
  3. Increased Metabolism
  4. Muscle Development
  5. Improved Cardiovascular Fitness
  6. Improved Athletic Performance
  7. Improved Glucose Metabolism to decrease Diabetes Risk
Check out other Dance Workouts on my youtube channel Blossom2Fitness

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