When it comes to fitness, balance is key, and that means incorporating both high and low-impact workouts into your routine. At DanceBody, our variety of classes offers something for everyone, whether you're seeking the intensity of high-impact movements or the muscle-toning benefits of low-impact exercises. But what exactly are the differences between high and low-impact workouts, and why are both essential?

High-Impact Workouts: The Heart-Pounding Challenge

High-impact workouts involve movements where both feet leave the ground simultaneously, placing a higher demand on your cardiovascular system and muscles. These exercises are great for improving endurance, stamina, your vO2 Max, personal immunity, cardiovascular health, maintaining your weight,  and building explosive strength. However, they can be tougher on the joints, which is why it’s important to balance them with lower-impact exercises.

At DanceBody, you can experience high-impact training to challenge you heart rate  in classes like:

• DanceHIIT: A blend of high-intensity intervals and dance cardio, DanceHIIT is a high-impact class designed to push your endurance. In this 50-minute class, you'll alternate between heart-pumping cardio and strength exercises to build power and athleticism.
• Full Out: DanceBody's most advanced class, Full Out, challenges you with intense choreography and standing sculpt intervals. Perfect for those looking to take their fitness to the next level, this class will leave you feeling accomplished and energized.
• Hip Hop Hits: While this class is medium impact, it contains high-energy bursts that challenge your coordination and stamina as you dance to the best hip hop music.
• Dance & Sculpt: A dynamic, full-body workout that fuses high-energy dance cardio with targeted sculpting exercises. This high-impact class is designed to get your heart pumping, while toning and shaping muscles through a series of expertly crafted movements. You’ll alternate between exhilarating dance sequences and strength-building routines, using light weights and body resistance to maximize results. 
• Intro to DanceBody: Intro to DanceBody is a 30-minute class that’s perfect for those new to DanceBody. It introduces you to the foundational moves that you see in many DanceBody classes giving you the confidence to progress in your fitness journey.

Low-Impact Workouts: Strength Without the Strain

Low-impact workouts keep at least one foot on the ground at all times, reducing the stress placed on your joints. These exercises are ideal for anyone recovering from injury, prenatal or postnatal women, and reducing strain on joints in your workout regimen. Low impact workouts don’t mean low intensity, they  still offer significant benefits, such as improving muscular strength, flexibility, and endurance without placing too much strain on your body.

DanceBody's low-impact classes includes:

• Sculpt: This 50-minute, low-impact Sculpt class focuses on toning and strengthening your entire body. Using resistance bands, light D-weights, and our HexMat, you'll feel the burn without the bounce. It's perfect for beginners or anyone looking for a joint-friendly workout.
• Get Low: Get Low offers a cardio experience without the high-impact intensity. This low-impact, but high-energy class delivers the perfect combination of mood-boosting fun and a great sweat.
• Sculpt X: Designed for functional strength training, Sculpt X uses heavier weights and BodyBands to increase lean muscle tone, especially for those looking to stay strong as they age.
• Sculpt +: DanceBody’s Sculpt+ class offers a low-impact, yet highly effective workout focused on building strength and sculpting your entire body. Using the DanceBody 8lb HexWeight, this class targets major muscle groups with precise, controlled movements. While gentle on the joints, Sculpt+ maximizes muscle engagement, making it perfect for those seeking a lower-impact workout that still delivers results. 

Why Both High and Low-Impact Workouts Matter

Incorporating both high and low-impact workouts into your routine ensures a balanced fitness regimen. High-impact exercises boost your heart health, burn fat, and build strength. Meanwhile, low-impact workouts provide the strength, flexibility, and recovery needed to sustain long-term fitness without injury. By mixing the two, you can challenge your body in different ways while promoting overall wellness and longevity in your fitness journey.

At DanceBody, we're here to help you achieve that balance. Whether you're looking to go all out in a high-impact class like DanceHIIT or sweat it out with a low-impact Sculpt session, our diverse classes provide everything you need to strengthen, tone, and sculpt your way to your fitness goals.

So, next time you're planning your weekly workout, consider how both high and low-impact classes can complement each other. Your body—and your joints—will thank you! Book your next DanceBody class in New York City. Or come see us at DanceBody Miami, DanceBody Los Angeles, or online via DanceBody LIVE.