Why Dance Class Isn’t Enough Cardio: A Guide for Dancers

Written By Julieann Berg

As a dancer, you may feel like you're constantly moving—so it’s easy to assume you’re getting plenty of cardio. But here’s the truth: most dance classes don’t actually provide the type of cardiovascular training your body needs to build endurance, recover well, and stay injury-free during show season.

Let’s break it down.

Dance Class = Anaerobic Training

Dance class is intense—but it’s also stop-and-go. Most combos last 30 to 60 seconds, followed by several minutes of rest or waiting to go again. This mimics anaerobic sprint training, not endurance work.

While anaerobic bursts are important for performance and power, they don’t build the aerobic capacity your body needs to sustain long rehearsals, multiple runs, or back-to-back performances.

Why Dancers Need Steady-State Cardio

If you want to dance longer, recover faster, and reduce your risk of fatigue-related injuries, your training needs to include steady-state cardio—low to moderate intensity movement sustained over time.

What counts as steady-state cardio?

  • Walking or jogging (indoors or outdoors)

  • Stair Climber or Elliptical training

  • Cycling or Biking

  • Swimming

  • Dance-based cardio with a steady rhythm (e.g., Zumba)

How Much Cardio Should Dancers Do?

Aim for:

  • 30–60 minutes

  • 1–2x per week

  • At 50–70% of your max heart rate

💡 Not sure how to track your heart rate?
Try using a simple heart rate monitor like this one to keep your training in the right zone.

You should be able to talk during the activity, but not sing—this is the “moderate intensity” range that builds endurance without overtraining.

The Problem with Push Weeks

Most dancers ramp up rehearsal time significantly in the 2–3 weeks leading up to a performance. Ironically, this is when dancers are most likely to get injured—often due to fatigue and lack of endurance.

By building your cardio base early in the season, you’ll be better prepared for:

  • Long run-throughs

  • Tech and dress rehearsals

  • Double show days

  • Travel and competition weekends

My Go-To Gear for Endurance Training

Want to make steady-state cardio more enjoyable? It starts with the right footwear. I personally love On Cloud Running Shoes for cross-training and light runs. They're lightweight, supportive, and great for dancers who spend a lot of time on their feet.

The Bottom Line

Class alone doesn’t provide the cardiovascular conditioning dancers need for performance season. By adding steady-state cardio into your weekly routine—even just once or twice—you’ll increase your stamina, improve recovery, and reduce your risk of injury when it matters most.

Need help creating a personalized training plan that fits your dance schedule?
I work with dancers 1:1 to build strength, mobility, and endurance that supports your career—without burnout or injury.

👉 Contact me for a free consult or check out my Strong Dancer Coaching Program.

Julieann Berg