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.

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

ProForm 505 CST Treadmill Review (2022): A Budget-Friendly Treadmill That Held Its Weight Cover Image
ProForm 505 CST Treadmill Review (2022): A Budget-Friendly Treadmill That Held Its Weight

In our ProForm 505 CST Treadmill review, we take a look at the specs of this now-discontinued treadmill. Read more

6 of the Best Post-Run Stretches to Try After Your Next Long Run or Sprint Session Cover Image
6 of the Best Post-Run Stretches to Try After Your Next Long Run or Sprint Session

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.  » Read more about: Start Strutting With Fun Treadmill Dancing Workouts  » Read more

The 7 Best Adjustable Dumbbells for Home of 2022 Cover Image
The 7 Best Adjustable Dumbbells for Home of 2022

Adjustable dumbbells are one of the most versatile pieces of equipment you can add to your home gym. Not only are they an incredibly more space saving alternative to owning an entire dumbbell set in different weights, but they're also a most cost efficient option.Understandably, not every home gym owner is going to have the space or the budget for an entire weight set. That's where the adjustable dumbbell comes in. Within seconds, you can transform a 10-pound dumbbell to a 20-pound, 30-pound, or heavier to match your workout. Plus, you can easily store them away without taking up much space at all.Over the past eight years, I’ve used and reviewed 17 of the most popular adjustable dumbbell options and believe the Powerblock Elite Series are the best adjustable dumbbells for most people. Though if you have other features you're looking for or a tighter budget, you might like one of my other top picks more. Let's get into it! Read more

Life Fitness Treadmill Reviews: 5 Commercial-Grade Cardio Machines Cover Image
Life Fitness Treadmill Reviews: 5 Commercial-Grade Cardio Machines

Want to find a great commercial treadmill? Check out our Life Fitness treadmill reviews for the full scoop on these five durable models. Read more