Featured in: Exercise for teenagers
Hip-Hop Dance
Street dance styles, classes or at home.
How to start
Join a beginner hip-hop class: grooves, isolations and short routines, and move at your own pace.
How to progress
Learn longer routines and attend more often.
What the evidence says
Evidence: limited
We found no trials of this particular format. A 2026 review of 17 trials (1,881 older adults) found that dance was about as good as other exercise for fitness and quality of life, and better for muscle strength. The trials covered many dance styles and did not separate them. A 2026 review of 22 studies found some favourable effects on memory, attention and mood, mostly in older adults, but many studies had a high risk of bias.
Take care: Floor work and jumps can load knees, wrists and back. Warm up well.
Sources
12-week starter plan
One or two classes a week.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 6 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Bend your knees.
- Learn the groove first.
- Warm up.
Common mistakes
- Skipping the warm-up.
- Locking joints.
- Overdoing floor work.
Kit and cost
Low Approximate UK prices.
- Supportive trainers
- Loose clothing
- A class (about £6 to £12)
Frequently asked questions
Do I need to be young?
No. Many classes welcome all ages.
Is it hard?
It takes some coordination, but it is fun.
Can I learn online?
Yes, many videos are available.
Good for: Fun & social Heart & fitness Skill
Compare with similar options
| Hip-Hop Dance | Zumba | Aerobics Classes | Step Aerobics | |
|---|---|---|---|---|
| Typical session | 60 min × 2/wk | 50 min × 2/wk | 45 min × 2/wk | 45 min × 2/wk |
| Effort | ●●●○○ | ●●●○○ | ●●●○○ | ●●●○○ |
| Cost | Low cost | Low cost | Low cost | Low cost |
| Equipment | No equipment | No equipment | No equipment | Basic kit |
| Impact | Medium impact | Medium impact | Medium impact | Medium impact |
| Fitness needed | Any level | Any level | Any level | Some fitness |
| Evidence | limited | limited | limited | limited |