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Basic Aerobic Dance Steps

author image Cat North
Cat North began writing for the Web in 2007. Her work appears on various websites such as WORK.COM and Her writing expertise includes dance, fitness, health, nutrition, media, Web, education and business. She holds a Bachelor of Science in radio, television and film from the University of Texas and a Master of Business Administration in computer information systems from City University.
Basic Aerobic Dance Steps
Cose-up women taking steps in an aerobics class. Photo Credit: Purestock/Purestock/Getty Images

Even if you don’t belong to a fitness center or other type of workout facility, you can perform basic aerobic dance steps anywhere. Combine fundamental aerobic dance steps to form your own simple workout routine that you can do at home, at the office or while traveling.

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Warming up before exercise is essential for muscle health. Warm up your arms, neck, shoulders and the core because all muscle groups work together to support the body during exercise. After stretching, start with marching in place to warm up more. Move your arms back and forth in rhythm with your legs. Breathe deeply while warming up to get oxygen circulating throughout your body.

Step Touch

Step touch is a basic aerobic dance step that involves gently stepping from side-to side, usually to a music rhythm or beat. Begin moving your arms more dramatically back and forth, and then bring them in front of you slightly to intensify your workout. This dance move continues to warm up your muscles and increases your heart rate. Perform this basic aerobic step for a few minutes, then begin to alternate the move with other basic steps.

Step Out

Pump up your aerobic activity with step outs. Instead of moving from side to side, stay in one spot with your legs separated a bit, and alternate your weight back and forth on one leg at time while rhythmically tapping the opposite foot lightly on the ground. Keep this movement going for a few minutes and continue to mix in step touch movements. Also continue to move your arms back-and-forth.

Heel Back

Move from step outs to heel backs. Instead of tapping alternate feet on the ground, begin lightly kicking your lower leg and foot upward behind you. It’s not necessary to kick the entire leg behind you. Heel backs are similar to alternating hamstring curls. Repeat for one or two minutes, continuing to breathe and move your arms in rhythm with your leg movements.

V Step

Begin to travel more with the V step. Move forward by stepping out wide in front of you with one leg at a time. Then step backward with one leg at a time closing the distance between your feet. Imagine you’re making a V shape on the floor with your steps. Repeat this aerobic step for a few minutes.


After completing basic aerobic dance steps, begin to add more advanced moves, such as the mambo. The mambo involves stepping forward and backward repeatedly with the same foot while shifting the weight rhythmically between the supporting, static foot and the moving foot. Switch feet after a minute or two. Ramp up your mambo by shifting the direction of your mambo steps to alternating side angles, and instead of stepping backwards between angle moves, try triple-stepping sideways between each side mambo move.

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