Low-impact beginner plan for overweight clients — safe, simple, and effective.
If you have high blood pressure, diabetes, knee pain, chest pain, dizziness, or medical conditions, consult a doctor before starting.
Low Impact Dance Cardio
20–30 minutes
Strength & Toning
Chair squats, wall push-ups, leg lifts
Dance Fitness Fat Burn
Salsa, merengue, cumbia basics
Recovery Walk + Stretch
20–30 minutes walking
Full Body Low Impact Cardio
March, side step, knee lift, punches
Dance Party Workout
Fun beginner fat-burning class
Rest Day
Light stretch or meal prep
| Part | Duration | Activity |
|---|---|---|
| Warm-Up | 5 min | March, shoulder rolls, side steps |
| Main Workout | 15–30 min | Dance cardio, step touch, salsa basic |
| Strength | 5 min | Chair squats, wall push-ups |
| Cooldown | 5 min | Breathing and stretching |
Main rule: More protein, more vegetables, controlled rice, less sugar, less fried food.
½ plate vegetables + ¼ protein + ¼ carbs.
2 boiled eggs + banana
or oatmeal + egg
Chicken or fish + vegetables + ½ cup rice
Apple, boiled egg, yogurt, cucumber, or nuts
Fish soup, chicken salad, tofu, or vegetable omelet
Program Name: Dance Your Weight Down: 30-Day Low Impact Challenge
Includes: workouts, meal guide, progress tracker, weekly check-in, and beginner support.