Blast That Body Fat and Reclaim Your Six Pack

Nature is amazing. When we start accumulating extra reserves of fat, evolution ensures that we store it in a place that maintains our centre of gravity, enabling us to continue to move around freely. For men especially, that means an increase in belly fat.

This is great, until we realise that the rippling abdominals we used to be so proud of are now hidden beneath a layer of blubber.

If this is your situation at the moment, don’t despair. Using a three-pronged attack, it is possible to blast that body fat and reclaim your six-pack.

The Street Fit® Workout: healthy to the core

It may seem common sense that if your issue is with the stomach, then this is the area you need to work on. This is true in terms of building abdominal muscle mass, but if you’re carrying too much fat then that is a whole body problem that requires a whole body solution.

To burn fat, you need cv exercise to raise your heart rate. The Street Fit® Workout is ideal for this purpose. Don’t despair if your efforts are slow to bear fruit; your body will tend to use fat from other areas of the body before chipping at the belly fat, so persevere and, before long, the inches should start dropping off.

The Street Fit® Workout has a core exercise section (demonstrated by Nathalie in our Core Teaser video) which includes rippling the body back and leg-kicks. This will strengthen your abdominal muscles, ensuring that your six-pack will emerge from your receding belly – just like an island rising from the sea as the tide goes out.

Ramp up your Resistance Work

In addition to your cardio work, make sure you start adding some resistance training to bulk up your abdominals. Not only will that increase your muscle definition (toning), the extra presence of heavy, energy-consuming muscle increases your metabolism, making your cv exercise even more productive.

Start with three sets of 10 crunches, sit-ups and leg lifts. When doing crunches, ensure that your hands are either in front of you or on the side of your head, never behind. You should start exhaling on the lift, pause at the top and release the rest of your air. There is no need to lift your back off the floor with crunches.

Sit-ups should be performed with arms folded on your chest and your feet restrained (by a partner or wedged under a bar).

Leg-lifts can be done from the floor and you should try raising them to 90 degrees. Alternatively, they can be done when hanging from a bar.

When these exercises become comfortable, add weights or other challenges (e.g. exercising on an inclined slope, increasing repetitions, etc.)

Fine-tune your Food

Finally, tweaking your diet can have profound effects on your success. Eating a sufficient breakfast will reduce the need to have a large lunch, which can make you drowsy and inactive in the afternoon. Likewise, a large dinner can cause weight gain if you have finished working for the day and just want to relax. Space snacks out throughout the day to keep your metabolism ticking over and make sure you eat enough lean protein – after all, you don’t want your body to start using your hard-won six-pack as fuel. Substituting refined grains for whole grains has also been shown to help reduce belly fat.

Get summer abs after the cold weather and holiday meal! –

So How Much Weight Can I Lose?

Stronger bones, improved posture, better mental health, enhanced cv fitness…the list of street dance benefits goes on. But for many people, the big attraction of workouts like Street Fit® is the promise of shedding weight. In this post we’re going to focus on weight loss: how many calories you can burn, how many pounds you can lose and why fast-paced dancing is the best way (in our opinion) to achieve your weight loss goals.

Burning Calories: the Numbers

Researching the calorie-burning potential of dancing can leave you with all sorts of figures. Depending on the source you visited, you might come back with anything from 150 to 650 calories an hour; why the big difference?

For a start, some statistics will differentiate between recreational dancing and dance fitness, whereas others will lump them in together. Needless to say, light ballroom dancing isn’t a patch on Street Fit® in the weight loss stakes, so you can safely raise your calorie-burn expectations to at least 250 calories per hour. In fact, the constant working out of the heavy lower-body muscles pushes Street Fit® well into the high-intensity aerobic workout category.

The next major determining factor to consider is your current weight, which makes a huge difference in the number of calories burned in an hour. Looking at the statistics on, a person weighing 130 pounds and participating in high-impact aerobics will lose an average of 413 calories an hour, whereas a person weighing 50 pounds more will be burning 572 calories an hour.

This too is only part of the picture, since there are other factors that cause these figures to vary per person, including:

  • Gender (men burn more calories than women of the same size – sorry girls)
  • Age (younger people tend to burn calories faster)
  • Cardio-vascular fitness (will improve the more you workout, improving your fat burn)
  • Lean muscle mass (more muscle means more calorie-burn, hence the gender difference; this also will increase in time as you build more muscle)

From Calories to Pounds

Once you’ve found out how many calories you will be burning in a session, you will still need to convert that into weight loss. To help you work this out, you will need to be metabolising 3,500 calories a week more than you are taking in to lose one pound of weight. If you do decide to cut down on calorific intake though, you need to be sensible and ensure you are still getting a nutritionally balanced diet.

The Icing on the Cake

The great thing about Street Fit® dance is that weight loss comes with a special added bonus – muscle definition. At the same time as you are burning off those pounds, you will be building muscle mass in all those areas that will make you the envy of your colleagues and friends. Unlike the artificial bulk that results from heavy resistance training, the ultimate Hip Hop Workout® will leave you looking naturally toned and in great shape.

StreetFit® is one of the few CPD, REPs Certified workouts around. Awarded the highest grade, level 4 for a full body active workout.

Join now and become part of the fastest growing fitness revolution –

5 Ways to an Injury-Free Workout

Picking up an injury is one of the most frustrating things that can happen to a fitness enthusiast, and if you happen to be a fitness industry professional, it can even impact on your earning potential. Although injury seems to be something of an occupational hazard, especially in a high-impact activity like street dance, there are plenty of steps you can take to decrease the risk of getting crocked:

1.       Start off on the Right Foot

Although moderate exercise is safe for most people, it may be advisable to see your GP for a health screening prior to taking up intense or high-impact exercise.  If you have a pre-existing health condition (e.g. heart disease, diabetes, asthma, etc.) or injury, you should always check with your doctor before making any significant changes in your activity levels.

Building a strong foundation from the start will protect you from injuries, so build up your general cardiovascular fitness and muscle strength (especially the core muscles), before moving on to more demanding sports or workouts.

2.       Know Yourself

Your body is unique – and that includes its weak points. If you are recovering from an injury, you need to give the affected part time to fully heal. This might be frustrating in the short term, but doing too much too soon will almost certainly send you back to square one. If you are carrying a knee injury, for example, it is unwise to use a treadmill; replacing running with swimming is one way you could get your cv exercise in while taking the pressure off your knee.

Gender differences seem to play a part in the types of injury you are likely to suffer from. For example, ACL injuries are more common in women than men. Although it has been demonstrated that women have a more lax knee joint than men, the reasons for this are not fully understood. Some people claim the actions of hormones, particularly oestrogen, are to blame, although evidence for this is inconsistent.

A day or two after resistance training, you will experience delayed-onset muscle pain (DOMS). This is a symptom of the microscopic damage incurred during weight training. To give the muscles a chance to heal properly, try working different muscle groups on alternate days.

3.       Warm-up Properly

All Street Fit® Instructors are made well aware of the importance of warming up prior to a Hip Hop Workout®, but whether you’re playing for a soccer team or lifting weights, working with cold muscles will put you at risk of injury.

4.       Use your Trainer

A good instructor/trainer should always be watching for correct technique, but the demands of large classes can sometimes mean errors are missed. If you feel you aren’t performing the moves or skills correctly, make sure you ask for advice. Consider the merits of a private instructor; they may be expensive, but they will assess your capabilities and introduce a tailor-made workout for you. Even a few sessions could set you on the right track.

5.       Eat Well

When exercising, especially if they’re trying to lose weight, some people reduce their calorific intake too drastically. Remember that your muscles use lots of fuel, so stock up on carbohydrates before your workout for a slow-release supply of energy. Lack of energy leads to poor focus and stamina, both of which can increase the likelihood of picking up injuries. You should also keep yourself well hydrated to replace water lost through sweating.

Disclaimer: This blog post is for information only and does not constitute expert health advice. For expert advice, consult with your GP or trusted healthcare expert.

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Street Fit®: The Serious Alternative

Serious dancing for serious success

There’s a lot of confusion in the dance fitness industry at the moment and it’s not surprising. As more and more companies seize the opportunity to jump on the dance fitness bandwagon, the trend has been to mix and match anything and everything in an attempt to create something truly unique. While that can be a good thing and lead to real innovation, sometimes it is just an excuse to throw a few ‘cookie-cutter’ dance steps to music and hey presto – a new dance craze. Unfortunately, that sort of approach doesn’t create dancers it creates clones, and that’s not what Street Fit® is about!

Street Fit®, the Hip Hop Workout®, is different: we actually teach you to dance and while this may stretch you at first, like all worthwhile achievements should, persevere and you will find yourself attaining new heights of satisfaction. We welcome those who have grown bored of trotting out the same old routines and want to inject some new life into their dancing. If you have previous training in fitness and/or other dance formats, we will help you utilize those skills and take them to a higher level.

No 99% Pass Rate

Although the majority of people attending the Street Fit® Instructors Course will pass with flying colours, we can’t match the 99 per cent pass rates that some other dance companies profess to have. We’re pleased with that because that shows us we’re providing something of real value – not a carbon copy of what’s already out there. If you expect to just turn up, go through the motions and get a certificate you will be sadly disappointed; there are other courses out there for you.

Let Street Fit
® Launch Your Career

As we have been trying to promote, Street Fit® is as much about the right attitude as it is about dance ability. The right blend of creativity, self-expression and determination enables Street Fit® instructors to master the initial choreography before moving on to create their own. On the other hand, even the simplest choreography will remain lifeless if it’s fed to you on a plate, requiring no effort on your part.

The rewards of your time, effort and initial investment will become clear as you begin to realise that Street Fit® instructors are in a class of their own. Therefore, treat the Street Fit® instructors’ course as a launch platform rather than a prescription and prepare to soar to new heights of personal success.

Don’t Just Take Our Word For It!  

Here is what our instructors who have recently graduated have to say…

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With over 300 UK based instructors and over 20,000 facebook fans it is clear to see that Street Fit is becoming popular and fast, you could benefit from becoming one of our Instructors so what are you waiting for?

Join the Street Fit Family today!

Contact us today on 0800 689 9909 or visit our become an instructor page for lastest dates and locations of courses near you.



Street Dance Fitness: What’s it all About?

Millions of people worldwide have now fallen in love with the new dance fitness craze, and it’s not hard to see why.

Dancing is not only fun; practised regularly it can promote effective weight loss. Even Robbie Savage, the recently retired pro footballer, admitted he lost an inch off his waist during his time on Strictly Come Dancing.

Why is Dance Fitness such a good way of losing weight? As with any aerobic exercise, dance fitness workouts employ the big, oxygen-hungry muscle groups of the body.

The extra demand for oxygen requires a huge response from the heart, lungs and blood vessels (the so-called cardiovascular system).

All of this high-intensity action requires a fuel source – carbs and fats.

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Look good; feel good

Many of us could afford to shed a few pounds here and there, but looking good is about more than just your BMI.

Although a leaner body will give muscles more definition, the shape (tone) and size of those muscles can be finely sculpted using dance fitness workouts.

Street dance fitness workouts are particularly beneficial to the legs and glutes, but don’t worry; if you want a flatter, more defined abdomen or a stronger upper body there are specific movements that can target these specific areas.

Of course, if fitness was easy we would all be boasting lean, trim physiques but working out requires effort and commitment.

Doing the same exercises week in, week out can become boring, and boredom has a catastrophic effect on your motivation. You find yourself losing stamina and this reduces the fat-burning potential of your workout.

This is where Street Dance Fitness suddenly starts to demonstrate its unique appeal. With new dance routines to master, you will always have a positive reason for attending your dance fitness class.

Once you’ve learned the latest movements, you can show them off to your peers the next time you hit town.

The Hip Hop Beat

And then there’s the music. Street Fit workouts are performed to energizing, high tempo music that is designed to get you moving, while forgetting that you’re actually working.

Once you’ve mastered the Hip Hop eight count, you will have found the key to the street dance choreography and your progress will soar.

And There’s More

There are extra benefits too, including:

1. An improved social life, whether you’re looking to make new friendships or win over that hot guy or girl at the club!
2. Better co-ordination, enabling you to move with more style and grace – on and off the floor.
3. More flexibility, keeping your body youthful and strong.
4. More flexibility, keeping your body youthful and strong.

Watch This Space

If you’re raring to get started, Street Fit workouts should be coming to a city near you soon. If you can’t wait for that, consider becoming a Street Fit Instructor yourself.

By attending our one-day Instructors’ Course you can grab yourself an exclusive licence to teach Street Fit classes in your area.

Book Your Place Today


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Street Dance: Let’s Break it Down!

By now you will know that Street Fit® is the ultimate fusion of aerobic fitness and street dance, but what exactly is street dance? The answer is not entirely straight forward, even to those people immersed in the street dance culture, but this blog post should clarify things a bit.

Jigging to Clogging: How Folk Dance took to the Street

The most fundamental definition of street dance is any dance style that originates in public places (including the streets) rather than dance studios. Street dance usually evolves by improvisation and collaboration, with individuals building upon established styles and forming new ones.

Street dance is often referred to as an urban equivalent of folk dance. For example, ‘jigging’ was a popular folk dance in the 1500s before the widespread urbanisation of the UK. Following the Industrial Revolution, factory workers adopted cheap wooden shoes called clogs, which made a distinctive sound when tapped on the hard street surface. Arguably then, ‘clogging’ was the first street dance in the UK.

Jazz and the Afro-American Street Dances

Of course, when most of us think of street dance, factory workers in clogs don’t immediately spring to mind. Modern street dance is heavily influenced by African American music and dance styles. Among the first Afro-American street dances were tap dances performed to a new genre of West African influenced music that became known as ‘jazz’. The first use of the term ‘street dance’ may have occurred in the early 1900s in North East USA.

Hip Hop and Funk

The Seventies were to have a profound influence on the development of street dance, with two distinct music genres emerging form the USA and then becoming fused.

From New York City came hip hop, a complete subculture with its own, unique musical genre. Hip hop music featured rapping, scratching and sampling, with extended breaks between sections. In these breaks, dancers known as B-boys (or girls) would take to the floor and seek to impress the audience with intricate displays of footwork, poses and athletic ‘power moves’ that became referred to as ‘breakdancing’ in popular culture.

From hip hop dance came street dance crew culture; crews competed against one another in dance contests known as jams, leading to further evolution.

At around the same time, and from the opposite coast, California brought us funk music, a soul-based genre which became known for its iconic dance styles. Funk styles (so-called to distinguish them from the hip hop culture into which they have become absorbed) include locking, popping, waving and electric boogaloo.

As the decades moved on, new street dance styles arose from different dance environments, most notably rave dances, club dances and punk dances. However street dance as a label is now virtually synonymous with hip hop dance.

So What Street Dance Will I Learn?

If you have booked your place on one of our forthcoming Street Fit Instructors’ Courses, you will shortly be learning some great street dance moves. Street Fit choreography draws from the hip hop and funk styles mentioned above, including locking, popping, waving and breaking. Don’t worry if you’ve never tried street dance before; our Instructors’ Course is designed to teach you a basic Street Fit workout that can be built upon as your ability and confidence start to soar! As new routines are introduced, you will soon be building up an impressive repertoire of stylish street dance moves.

Check out a video from one of our instructor courses to see what it is all about!

If you have yet to book your place, give us a call today on 0800 689 9909 or fill in our form on the become an Instructor page of our website:

Staying Street Fit

Even if you’re young and supple, the powerful fat-busting street dance movements will inevitably work those muscles – that’s what tones them up. That’s why it is important to choose a dance fitness class that allows you to workout within sensible limits.

Street Fit dance exercise classes are designed to minimise the risk of injury and, providing the workout is followed correctly, there is unlikely to be a problem. Street Fit instructors are trained to ensure the proper warm up and cool down phases are included in any class. Nevertheless, it is a good idea to be familiar with the common causes of injury:

  • Doing too much, too soon. Unless you have previous street dance experience, it is advisable to only do one or two dance exercise classes a week at first. It is tempting to think that the more sessions you attend, the quicker results will come; but, acquiring an injury because your body is not recovering between sessions will undo all of your good work.
  • Making drastic changes. Different types of workout exercise different muscles, so you need to give your body time to adapt. A dramatic increase in workout duration or frequency will also increase the risk of injury.
  • Poor posture. Quality dance fitness courses, like Street Fit workouts, ensure that Instructors are trained to set a good example to participants. That includes demonstrating correct body alignment, since poor technique is a leading contributor to dance exercise injury.
  • Skipping warm up. Street Fit Instructors are trained to include a warm up and cool down session in every workout but when you’re on your own it might be tempting to launch straight into your dance routine without warming up. It’s only natural that you want to get dancing, but working out with cold muscles is a recipe for muscle damage. Warming up is even more important as you get older. The ageing process itself reduces the flexibility of muscle tissue, increasing the likelihood of cold muscles becoming torn.

The types of injury that dancers are most likely to suffer from depend a lot upon the dance style. For example, ballet is notoriously hard on the ankles, and strains and sprains are common. Street dance is also heavy on the lower body. While that’s great for toning those hips, thighs and glutes, it also means you must take extra care of your feet, knees and lower back.

The PRICE of recovery

Of course, despite our best intentions and efforts, dance fitness injuries do happen. If you or one of your members do pick up a strain or sprain, it is important to take a break to enable a full recovery take place. For mild injuries, the PRICE acronym can be useful:

P=Protect: to avoid making injury worse, use a splint, crutch or other form of support

R=Restrict: it will speed up your recovery if you take a break from activities which work the affected area.

I=Ice: ice is a natural anti-inflammatory. Apply every 20 minutes for the first few hours following an injury.

C=Compression: an elastic bandage will also reduce swelling, if appropriate.

E=Elevate: raising the injured area above heart level, again to reduce inflammation.

For more guidance on recovering from a dance fitness injury, a qualified professional (e.g. a GP) should be consulted. Contrary to popular myth, doctors are not likely to recommend giving up the dance fitness courses you love. Instead, they will work with you to provide the quickest and safest road to recovery.

Disclaimer: This article is not to be used as a substitute for medical guidance and treatment. For qualified advice, please contact a health professional.

If you are looking to book a Street Fit Instructor Course then contact us today call us on 0800 689 9909 or email