We test and review fitness products based on an independent, multi-point methodology. If you use our links to purchase something, we may earn a commission. Read our disclosures.

Are you tired of your monotonous treadmill workout? Maybe TikTok’s 12-3-30 treadmill workout isn’t as exciting as it used to be, or maybe you are just looking for something fun and different to try on your own. The viral video workout routine that could be a solution for you is treadmill dancing. While there are some extreme (and fun-to-watch) examples out there, we also have a few examples of how you can try this at home.

What Is Treadmill Dancing?

What exactly is treadmill dancing? It is just what you think! Inspired by OK Go’s “Here it Goes Again,” which featured infamous treadmill choreography almost 13 years ago, treadmill dancing is what the name states: simply dancing on a moving treadmill! 

This type of dance routine comes with variation. Sometimes you will see groups of people rolling out intricate dance moves, like the America’s Got Talent 2015 Dance Crew. 

Other times, you will find people who take the solo act to the extreme, such as treadmill dancer Carson Dean who has even been featured on Ellen dancing to Bruno Mars’ Uptown Funk!

Now that I have you hooked, I bet you want to try some of these treadmill dances on your own! Don’t worry; you don’t have to do anything extreme. We have a few suggestions you can easily incorporate into your workout routine.

Allie Bennett’s 28-Minute Lizzo Strut

If you are looking for the perfect way to dip your toes into the pond of treadmill dancing without going in head first, TikTok-famous Allie Bennett has come up with the perfect treadmill walking workout for you! 

Her easy-to-follow instructions are simple: Move your feet to the beat of the music. For anybody who was in a marching band in high school, this concept is like second nature to you! Bennett has created playlists from different artists ranging from Yung Gravy to ABBA for you to strut your stuff to. 

These playlists get the heart pumping because each song’s beats per minute increases, prompting you to go up 0.1 speed on whatever treadmill you have. Her playlists are available on TikTok or Spotify for you to follow on your own!

Just Be You: Treadmill Guy Dancing 

Maybe a structured dance workout isn’t for you, and you prefer to march to the beat of your own drum! In this viral video, you see a man who is simply living his best life. The full video shows a man at a commercial gym refusing to let a boring cardio workout get the best of him!

To follow his lead, all you need to do is plug in your headphones and turn up your favorite jams! After that, you can groove to Michael Jackson or bump to Mark Ronson. Just turn your treadmill to a low speed and get shaking on the treadmill deck!

Benefits of Treadmill Dancing

Aside from letting loose on your NordicTrack or channeling your best dance moves, treadmill dancing has some wellness benefits you may want to consider. 

Improve Cardiovascular Fitness

Assuming you are taking proper safety precautions, dancing on your treadmill can be a fun and creative way to maintain cardiovascular health. According to a study in the American Journal of Preventative Medicine, moderate dance activity has been linked to a reduced risk of cardiovascular disease mortality.

Burn Calories

According to Harvard Health, a 155-pound person can burn around 200 calories dancing for 30 minutes, and about 175 calories walking at a brisk pace for that amount of time. Researchers didn’t evaluate “treadmill dancing,” but our guess based on those numbers, rocking out on a treadmill for 30 minutes would burn somewhere around 175 to 200 calories for a 155-pound person.

Fosters Consistency

The best exercise is exercise that you stick with on a consistent basis. Generally speaking, if you enjoy a certain type of exercise, you’re more likely to do it. If you enjoy treadmill dancing, you may be more inclined to stick to your routine—or simply spice up your existing workout program.

RELATED: Best Online Workout Programs

What to Consider Before You Try Treadmill Dancing

Treadmill dancing is not for everyone, especially those who may have balance issues.Before you grab your dancing shoes and hit the ground running, there are a few steps you should take. 

Start at a low speed to get the hang of treadmill dancing before you pump up the jams. We suggest watching where you are walking when you start your choreography so you don’t fall.

Also,wear trustworthy running shoes with the laces tied (double knots!). 

Make sure your treadmill is in good condition. Maintaining your treadmill is important before doing any exercise on the treadmill, but since treadmill dancing is a little out of the ordinary, it is vital that you are keeping up with the nuts and bolts of your machine. 

Our biggest piece of advice? Just have fun! Treadmill dancing can be whatever you want it to be! Enjoy this fun way to get your heart pumping and the legs moving!

Treadmill Dancing Workout FAQs

Can you dance on a treadmill?

You can dance on a treadmill! Treadmill dancing combines walking and dancing to make working out fun! If you are new to the concept, start slowly and work your way up.

Do dance workouts really work?

As with any cardio, working the heart is always good for your health and wellness! Dance workouts are a great form of cardio and can help you reach your fitness goals along with a balanced diet. 

Is a dance workout effective?

A dance cardio workout will get your blood pumping! Any way you get your body moving is effective when talking about health and wellness! 

Further reading

PRx Profile Folding Full Cage Review (2024): A Premium Four-Post Foldaway Cage Cover Image
PRx Profile Folding Full Cage Review (2024): A Premium Four-Post Foldaway Cage

Is this sturdy power cage that can fold away worth its premium price tag? Find out in our PRx Profile Folding Full Cage review. Read more

Clean and Press Workout: Boost Your Strength and Power  Cover Image
Clean and Press Workout: Boost Your Strength and Power 

Including the clean and press workout into your routine may help take your power output to the next level. Here's my expert take on this dynamic exercise. Read more

7 Tips for How to Stay Fit In College Cover Image
7 Tips for How to Stay Fit In College

Wondering how to stay healthy in college? It’s not easy when you’re busy, but you can do it with these practical and attainable tips. Read more

The Biggest Trap Bar Benefits Cover Image
The Biggest Trap Bar Benefits

The Trap Bar is one of the most popular specialty bars on the market. Most commercial gyms in the country have one and a majority of home and garage gyms should have one. In order to help you decide whether it would benefit your training, we have come up with seven reasons and benefits for the trap bar including our most popular recommendations. Read more