If you’re a fan of Ariana Grande and looking for a fun, energizing way to stay fit at home, you’re going to love this 20-minute Ariana Grande HIIT dance workout. Blending the power of high-intensity interval training (HIIT) with the catchy beats of Ariana’s greatest hits, this full-body routine delivers serious results—without the need for any gym equipment. Whether you’re looking to break a sweat, boost your mood, or just move to some great music, this workout is perfect for all fitness levels.
What is HIIT Dance?
HIIT stands for High-Intensity Interval Training—a method where you perform short bursts of intense exercise followed by brief rest periods. When combined with dance, HIIT becomes a dynamic, fat-burning workout that’s both effective and enjoyable. You’ll tone your muscles, improve cardiovascular health, and torch calories, all while grooving to your favorite Ariana Grande songs like “7 Rings,” “Into You,” “Side to Side,” and more.
The best part? You don’t need a gym, weights, or even much space. Just put on your sneakers, press play, and get ready to sweat it out at home.
Why Ariana Grande?
Ariana Grande’s music is full of high-energy pop beats and empowering lyrics—perfect for keeping you motivated during a fast-paced workout. Her songs are rhythmic, catchy, and loaded with the kind of vibe that makes you want to move. This workout doesn’t just help you get in shape—it’s also a celebration of confidence, strength, and self-expression.
What You’ll Need
- Comfortable workout clothes
- A bottle of water
- A towel (optional—you’ll sweat!)
- A positive attitude
No equipment is necessary. Just clear a small space in your living room or bedroom, and you’re good to go.
The Structure of the Workout
This 20-minute HIIT dance workout is broken into four main sections:
- Warm-Up (3 minutes)
- Dance HIIT Circuits (15 minutes)
- Cool Down & Stretch (2 minutes)
Each dance circuit is set to an Ariana Grande hit and includes short bursts of cardio, strength-based moves, and body-toning sequences. You’ll do each exercise for 30 to 45 seconds with 15 to 30 seconds of rest between intervals.
Let’s break it down.
1. Warm-Up (3 Minutes)
Before jumping into the main workout, it’s important to get your body ready. This warm-up will gently increase your heart rate, warm your muscles, and prep your joints for movement.
Moves include:
- Side-to-side step touch
- Shoulder rolls
- Hip circles
- Arm swings and light toe taps
Set to a slower Ariana track like “Almost Is Never Enough,” this warm-up will ease you in.
2. Dance HIIT Circuits (15 Minutes)
Now it’s time to crank up the energy! Each song features moves inspired by Ariana’s choreography, mixed with traditional HIIT exercises to maximize fat burn and muscle toning.
🔥 Song 1: “Problem”
- Jumping jacks with attitude
- Squat pulses with arm swings
- Step-out lunges with snaps
🔥 Song 2: “7 Rings”
- Side-to-side booty shakes
- Fast-feet shuffle and drop
- Plank shoulder taps (modification: knee plank)
🔥 Song 3: “Into You”
- Dance side lunges
- High knees with arms overhead
- Body rolls with toe taps
🔥 Song 4: “No Tears Left to Cry”
- Fast punches to the beat
- Reverse lunges with a twist
- Standing crunch with knee lifts
Each song is around 3 to 4 minutes, and you’ll alternate between dance moves and short bursts of HIIT exercises. This keeps your heart rate up while also sculpting your legs, glutes, arms, and core.
What makes this special is how the dance movements flow naturally with the music, making the workout feel more like a dance party than a fitness session.
3. Cool Down & Stretch (2 Minutes)
After an intense 15 minutes, it’s crucial to slow things down and help your body recover. Use a mellow Ariana song like “POV” for a gentle stretch and breathing session.
Cool-down movements:
- Deep inhales and exhales
- Hamstring stretch
- Shoulder and triceps stretch
- Gentle side bends
- Hip opener stretch
This helps reduce muscle soreness and brings your heart rate back to normal.
Benefits of This Workout
This Ariana Grande HIIT dance workout isn’t just fun—it’s also incredibly effective. Here are some key benefits:
- Full-body toning: Every major muscle group is engaged.
- Cardio burn: Keep your heart healthy while torching calories.
- No boredom: The music keeps things fresh and energizing.
- No equipment: All moves use body weight only.
- Boosts mood: Dancing to music you love releases endorphins.
- Time-efficient: 20 minutes is all you need to feel accomplished.
Tips for Best Results
- Stay hydrated: Drink water before and after your workout.
- Wear supportive shoes: Protect your feet and ankles during dance jumps.
- Focus on form: Even with dance moves, proper posture and alignment matter.
- Modify if needed: You can always slow down or reduce the intensity.
- Repeat weekly: Try doing this workout 3–4 times a week for visible results.
Perfect for All Levels
Whether you’re a beginner looking for a low-impact way to stay fit, or an experienced dancer who loves a high-energy sweat session, this workout can be tailored to your needs. Most moves have modified versions, so feel free to take it at your own pace.
If you’re short on time, you can even split it in half—doing 10 minutes in the morning and 10 in the evening. Or you can loop your favorite track and go an extra round!
Final Thoughts
Fitness doesn’t have to be boring—and this 20-minute Ariana Grande HIIT dance workout proves it. With zero equipment, high energy, and your favorite pop songs on full blast, it’s one of the most enjoyable ways to get in shape from the comfort of your home.
So the next time you need a mood boost or want to sneak in a quick full-body workout, press play on some Ariana tracks and get moving. You’ll feel confident, strong, and just a little bit more like a pop star.
