You know what's more fun than the treadmill or elliptical? Most things. And dancing. Luckily, busting a move happens to be one of the best ways to break a sweat.
Need some inspiration? Try the moves below from Jennifer Johnson, a dance cardio genius and one of CosmoBody's finest fitness trainers. Just pick a song you love and move your body to the beat. You can always increase your intensity with a faster song, or slow things down with a lower-key one.
And don't worry if you don't get the moves exactly right. In fact, go ahead and add your own sexy swagger! Remember to keep moving (and don't take yourself too seriously) to get your heart rate up and feel awesome afterward.
1. Hop, Hop, Kick, Step, Touch. Is there anything sexier than rhythm? No, no there isn't. Warm up with this move:
How to nail it: Begin by standing tall with both feet together, elbows bent about 90 degrees, and downward-facing palms at chest level. Hop to the right with both feet, then hop to the left. Kick your right foot forward. (You can keep your hands in the starting position, or drop and use them to propel your movements.) When you bring the right foot back to its starting position, lift your left foot and step diagonally backward to tap the floor with the front of your left foot. Then, bring both feet together midair as you hop back to the starting position. Repeat on the opposite side: Hop to the left, then right. Kick with your left foot. Tap behind you with your right foot. Then hop back to starting position. Continue alternating sides.
What it works: Your legs and core.
2. Knee Twerk. Unlike Miley's version, you can actually own this:
How to nail it: Start in a wide stance with your toes pointed forward and your elbows by your sides. On the beat, swing your toes out to the sides and lower your buttuntil your thighs are just about parallel with the floor. Pause, then press into your heels as you pop back up and bring your feet forward.
What it works: Your butt, quads, hamstrings, and calves.
3. Body Rolls. Show off what your mama gave you with this sensual move:
How to nail it: Take a wide sumo stance (basically, a wide squat with your toes pointed out slightly outward. Your thighs should be nearly parallel to the ground, with your arms out to the sides for balance. Staying low to the ground, rotate your pelvis clockwise, using your butt and chest to exaggerate the motion. Continue rotating to the beat, and switch directions at every chorus.
What it works: Your hamstrings, quads, butt, and core.
4. Kennis Pulls. This move engages your entire core. And come on, how cool does it look?
How to nail it: Start with a wide stance with your knees slightly bent. Without lifting your feet off the ground, twist your hips the left and extend both fists in the same direction. Then, bring both fists in toward your waist as you turn your left leg to the side and stick your butt out to the right. Then, reach both fists out to the right side as you simultaneously bring your toes back to center and twist to the right side. Again, bring your fists in toward your waist as you turn your right toes to the right side, and stick your butt out to the left. Continue alternating sides until you're comfortable. Then, try a single-single-double combo. In other words, left-right-left-left, then right-left-right-right (as pictured). Your butt should pop to the beat.
What it works: Your abs, arms, and hips.
Want to see more sexy moves from Jennifer Johnson? Check out her full Hip Hop Dance 101 workout at CosmoBody, a brand new fitness and lifestyle video channel. (You can even score a free 10-day trial here.)