Dance Interval Class Format

class-format

There are a lot of ways that an instructor may choose to organize their class.  It is a good idea to listen to the needs of the class and make it work for them.   Some classes may want more high cardio while others would rather go a little lower.  If you have a class that has participants from both groups, showing different low impact or high impact alternatives is a good solution.

Usually an hour long class will consist of about fifteen songs.  If you work at a gym where a class is scheduled before or after your class, make sure to allow a few extra minutes for that transition.

A good base format to follow typically looks something like this:


1) formatWarm Up!

Warm Up #1  – Low impact moves that get the body moving. It is best to focus on step touch basics for the first song.

Warm Up #2  – This warm up is a little bit more cardio heavy that the first with slightly more complicated basic movements. This is a good time to introduce steps that you can build on later in the class Ex: Grapevine, V-Step, etc.

2)  Interval One

Med Cardio
Med Cardio
High Cardio
Low Cardio

3) Interval Two

Med Cardio
Med Cardio
High Cardio
Low Cardio

4) Interval Three

Med Cardio
Med Cardio
Med/Low Cardio

5) Cool Down  – Slow song with simple and low cardio movements.

6) Stretches – Should last about 4 to 5 min to give enough time for each stretch.


It is good to mix up different cardio levels and create intervals so that the class (and instructor) have enough time to catch their breath.  Interval levels also help to burn more calories throughout the workout.

Happy Dancing!

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