Move · Videos · Dance · 25 min

20-Minute Dance Workout for Seniors

20-Minute Dance Workout for Seniors — video by SilverSneakers Play · 25:24

Video by SilverSneakers on YouTube · Open on YouTube

A low-impact SilverSneakers class with a marching warm-up, then disco, Charleston and jive, and Latin sections built from simple steps, ending with standing stretches for the hips, calves and sides. Designed for older adults.

  • 25 min
  • Beginner
  • Low impact (no jumping)
  • No equipment
  • Cardio dance

Good forHealthy ageingDancing for fun

Open in VideosLog it in Train

Step by step 10

Tap a time to watch that step in the video.

  1. Warm-up: march with the shoulders rolled back and relaxed, then two steps side to side, singles and a hustle. 1:02
  2. V-steps on each side with bigger arms, then a slow Charleston: step forward and back, adding a kick if you like. 3:15
  3. Disco: hustle forward three steps and a tap, hustle back, then step touches side to side. 5:22
  4. Strike a pose and point across the room, then four steps, the hitchhiker and a disco roll of the hips. 6:17
  5. Jive and Charleston: three Charlestons and two steps, four steps and brush the thighs, claps high and low. 10:24
  6. Step forward and back, adding a jazz square if you like, then the Charleston combination again. 12:10
  7. Latin: march on bent knees, mambo forward and back, a dramatic walk forward, side and back, then salsa. 15:05
  8. Cool-down: march and roll the shoulders, then inner-thigh stretches and side stretches sweeping the arm over. 20:40
  9. Calf stretch: step back and roll onto the heel, then tap the toe or lift the knee as you round your back. 22:58
  10. Circle each ankle and hip, lean to each side, open the chest with the hands behind you, then nod the head. 23:56

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Roll the shoulders back and relax them down as you march
  • Bend your knees and let the shoulders relax to feel the rhythm
  • Choose a toe tap or a knee lift in the calf stretch

What it works Whole body

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Shoulders movesshoulder rolls, arm sweeps and claps
  • Hips movesmarching, hustle steps, hip shifts, jazz squares
  • Knees movesmarching, step-touches, Charleston, salsa steps
  • Ankles & feet movessteps, toe taps, heel roll and calf stretch

Easier option from the coach: Toe tap instead of knee lift in the stretch; kicks and jazz squares optional

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

More like this

Browse all 764 videos

Video by SilverSneakers; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety