Disco Fitness Choreography Ideas
Choreography ideas for a full-length disco-fuelled workout designed for Hi-Lo Aerobics, Dance Fitness, or Cardio Conditioning classes. Use these moves with Essential Disco 2, a brand new Original Artist fitness music mix from MX Fit!
1. Warm-Up – 10 Minutes (125–130 BPM)
Goal: Loosen up, increase heart rate, prep joints & muscles
Vibe: Low-key disco groove to get into the rhythm
- 0–3 min: March in place → Step Touch → Shoulder Rolls
- 3–5 min: Grapevine with arm sways → Heel Digs with reach
- 5–7 min: Hamstring curls → Step Knees → Wide Step Touch with deep breathing
- 7–10 min: Add low squats → Standing torso twists → Light bounce in place
2. Main Workout – 45 Minutes (130–140 BPM)
Goal: Cardio build, strength/cardio mix, peak intensity, have FUN!
Structure: 3 Blocks of 15 Minutes Each, increasing in intensity
Block 1: Cardio Choreo & Rhythm (130–134 BPM)
- 2x Grapevine + 2x Step Kick
- 4x V-Step + 4x Knee Lifts
- 2x Turn Step + 4x Jumping Jacks
- Optional: Disco walk + arm flicks
Block 2: Power Cardio & Intervals (135–138 BPM)
- 1 min Jump Squats + Punches
- 1 min Skaters
- 1 min High Knees + Disco Arms
- 1 min Fast Feet → 4x Jumping Jacks
- Recovery: March, Step Touch, Deep Breath
Block 3: Peak Performance + Freestyle (138–140 BPM)
- Jack + Turn + 4x High Knees
- Burpee (or squat thrust) + Disco Jump
- 2x Lateral Lunge + Pose
- Final 5 min: Freestyle Dance-Off or Combo Recap
3. Cool Down – 10 Minutes (120–115 BPM)
Goal: Lower HR, stretch major muscle groups, feel good
Vibe: Smooth, soulful disco or mellow funk groove
- 0–2 min: Step Tap + Big Arm Circles
- 2–4 min: Shoulder stretch → Chest opener
- 4–6 min: Wide squat hold → Side-to-side sway
- 6–8 min: Seated or standing hamstring + calf stretches
- 8–10 min: Slow spine roll, deep breathing, optional meditative moment
Download these choreography ideas as a PDF here!
