Choreography Ideas for Fitpros from IFS

• Basic aerobic interval format using simple choreography where each interval lasts about 2 minutes and gradually increases intensity through rising BPM, allowing progression from low-impact to higher-impact moves.
• First interval focuses on a 32-count routine including rock step, mambo, marches, sunshine move, and three repeaters, with options to add turns or keep it low impact for accessibility.
• Intensity can be adjusted by removing jumps, simplifying steps (e.g., march instead of turns), or increasing complexity with pivots and directional changes.
• Second interval introduces chasses forward and back, wide marches, and optional shuffles with a deep jack to reset the lead leg, maintaining flow and coordination.
• The structure emphasizes flexibility, allowing instructors to modify for different fitness levels while keeping choreography easy to learn (“one learning curve”).
• Heart rate naturally fluctuates with interval design: short recovery dips followed by rises as music tempo increases incrementally.
• Third combo uses curls, single knees, and lunges, reinforcing simplicity while enabling progression through directional changes (front/back or side) and optional turns.
• BPM typically starts around 120–130 and can increase up to ~150 or higher, depending on how much intensity the instructor wants to add.
• Overall approach prioritizes simple, adaptable choreography combined with music-driven intensity progression for effective aerobic training sessions.

Insights Based on Numbers

• 2-minute intervals allow enough time to learn and perform each combo without overcomplication.
• BPM progression (120 → 130 → up to 150+) drives intensity rather than complex choreography.
• 32-count structure ensures consistency and predictability for participants.
• Incremental BPM increases (~8–10 BPM per round) create gradual cardiovascular overload.