Aerobic dance steps are basic dance moves put into different sequences and combinations that last for 20 minutes or more for an aerobic workout. To keep your aerobic dance moves aerobic, you should perform them on beat to music. Most aerobic dance classes move at 32 to 64 beats per minute and are counted in four or eight counts. While staying on beat is the goal, just moving and having fun while working up a sweat are key to learning aerobic dance moves.
Step-Touch
Step 1
Learn the step-touch first. This basic step in aerobic dance can move in various directions, in multiple counts. Begin the step-touch by stepping your right foot out to the right and then bringing your left foot to meet it. Next, step your left foot back to the left and bring your right foot to meet it. Repeat for four to eight counts.
Step 2
Add more counts to the basic step-touch move. You may perform the step-touch in multiple counts of two, four or even eight. To step-touch in two counts, you first step your right foot out to the right and bring your left foot over to meet it. Next, step your right foot to the right again, and bring your left foot over to meet it. Step your left foot back to the left, with your right foot following for two counts.
Step 3
Move the step-touch in different directions for variation. Step your right foot forward and bring your left foot up to meet it; then bring your left foot back, with your right foot following. This step-touch to the front is often called a "rocking horse." Step diagonally to the right or left or to the back for additional direction variations.
Grapevine
Step 1
Learn how to turn your step-touch into a grapevine move. Begin the grapevine by stepping your right foot to the right, stepping your left foot behind your right, stepping your right foot to the right once more and pulling your left foot to a tap next to your right ankle. The basic movement is step, behind, step, together. Repeat the sequence traveling back to the left.
Step 2
Flip your footing of the grapevine for a fancy variation. The grapevine crossover front is a variation of the basic grapevine. Begin by stepping your right foot to the right, step your left foot in front of your right foot, step your right foot right again and pull your left foot to a touch at your ankle. The basic movement is step, in front, step, touch.
Step 3
Move the grapevine in different directions. You can move the grapevine in any direction, to the side, the front, the back or diagonally. You can also form patterns out of your grapevines by combining directions. Try taking it diagonally right, then to the side left, backward right and diagonally left for a challenging grapevine box.
Hamstring Curl
Step 1
Turn the step-touch into a hamstring curl that pulls your heel to your rear. Begin stepping your right foot to the right; then pull your left foot up to your rear. Next, step your left foot to the left and pull your right foot up to your rear.
Step 2
Increase intensity and challenge to the hamstring curl by repeating the movement in counts of three or more; this is called a repeater. Step your right foot to the right, pull your left foot up to your rear in a hamstring curl, lower your left foot back toward the floor without touching and then curl back up; repeat for three or more counts. Step your left foot out to the left on the fourth count and proceed with repeat hamstring curls with the right leg curling.
Step 3
Add variety to your hamstring curl by moving the basic curl in various directions. Begin by stepping your right foot diagonally right; then curl your left heel to your rear. Step your left foot diagonally left; then curl your right heel to your rear. Repeat in various directions.
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