Full-Body Burn (Hard)
your daily ritual.
Six weeks of unapologetic dance-based intensity.
See Full-Body Burn (Hard) in action.
A 60-second taste of the choreography, the music, and the vibe you'll step into every day.
"Six weeks of unapologetic dance-based intensity."
Movement that doesn't feel like a workout. Just music.
Choreographed HIIT, strength dance blocks and cardio peaks compressed into 30 minutes. Results match the effort.
- Follow-along sessionsFilmed in real apartments, not a studio.
- Guided intensityStay in the smart zone — never overwhelmed.
- Curated music playlistsHand-picked tracks chosen for tempo, joy, and rhythm.
- Daily mood boostMost women smile by song two.
We see you. We move with you.
Women who want the max. Already in shape, already dancing, but craving a real challenge. They need the hardest Everdance program — choreographic HIIT, dance strength and cardio packed into 30 minutes.
Maximum intensity in a dance wrapper. Choreographed HIIT, strength dance blocks, cardio peaks. 30 minutes of hell. Results match the effort. For women who want the burn — and the change.
High-Energy Pop, Hip-Hop, EDM. Very high energy.
Nine reasons it works.
Research from Harvard and Oxford shows dance is one of the most powerful daily habits for the body and mind.
Boosts brain plasticity and focus
Learning steps and rhythm builds new neural connections that sharpen attention.
Reduces chronic pain naturally
Gentle movement eases stiffness and lowers everyday aches without medication.
Burns calories and supports fat loss
A joyful, low-impact way to stay lean — even short sessions add up fast.
Improves sleep quality and recovery
Regular dancing helps you fall asleep faster and wake up more rested.
Strengthens memory and cognition
Choreography challenges the brain in ways that protect long-term memory.
Enhances heart health and endurance
Steady rhythm work strengthens the heart and builds lasting stamina.
Elevates mood and lowers stress
Music plus movement releases endorphins and dopamine within minutes.
Helps protect against dementia
Harvard research links regular dancing to a significantly lower risk of dementia.
Eases menopause symptoms naturally
Hormone-friendly movement reduces hot flashes, mood swings, and fatigue.
“Lost 3 kg without weighing food. I just kept pressing play because the music is that good.”
“Day 21 I did the whole combo for my husband. He cried. I cried. Worth every minute.”
“I haven't sweated like this since college. And I'm laughing the whole time.”
Dance with someone who gets it.
Roman
Hip-Hop & Afrobeat coach · 12 years · Atlanta → NYC
"Hip-hop isn't about looking cool — it's about feeling like yourself again. I'll meet you at zero and bring you home grooving."
Alessa
Latin cardio coach · 10 years · Mexico City → Miami
"I design programs for the woman who tried the gym, hated it, and gave up. With me, you don't count reps — you count songs."
Dance happens wherever you are.
← Swipe to explore
A clear plan. One transformation.
A progressive map — easy joy early on, real momentum in the middle, full confidence by the end.
Music you'll move to.
Curated playlists tuned to tempo, mood, and energy — chosen so you forget you're exercising.
- Genres
- Dance FitnessBody
- Tempo
- 118–140 BPM
- Mood
- UpbeatJoyfulEmpowering
- Era
- 2010s–2020s hits
Tracks rotate over time. Specific songs and artists are revealed inside each session.
Your living room is the studio.
Press play on any screen you have. No app store hoops, no cables — same workout, same coach, picks up where you left off.
Cast from your phone or open everdance.app in your smart-TV browser. Big screen, big energy.
Open the browser, follow along on the kitchen counter. Mirror-friendly cues, no install.
Travelling, hotel, or just the bedroom rug — your session fits in your pocket.
Powerful, unstoppable, at peak shape. The feeling: "I did the hardest thing".
Get instant access to this and 100+ more dance programs with 61% discount.
Full-Body Burn (Hard): start your first 7 days free.
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What you'll get from Full-Body Burn (Hard).
This is six weeks of unapologetic dance-based intensity. It’s for the woman who feels her progress has stalled, the one who shows up to other fitness classes and secretly wishes they would just turn up the heat. If you're looking for a genuine challenge that respects your current fitness level and demands more from it, you've found it.
Who Is This For?
Full-Body Burn is specifically designed for you if you're already in shape. You have experience with dance fitness, you know your way around a squat and a burpee, but you're craving something that truly pushes you to your edge. This isn't a program where you'll spend the first ten minutes learning a simple two-step. We get right to it, because we know you're ready. This is for the woman who wants to feel the satisfying ache of hard work and see the results that follow.
What Makes It Different?
Most dance workouts prioritize fun over function. We believe you can have both, without compromise. Forget endlessly repetitive grapevines; each 30-minute workout here is a precisely engineered session designed for maximum physiological impact. We integrate choreographed high-intensity interval training (HIIT) with dedicated strength-dance blocks that use your own bodyweight for resistance. You'll move from explosive cardio peaks driven by 140 BPM tracks to controlled, muscle-quivering holds, all woven into a seamless, athletic dance flow. This is metabolic conditioning that feels like a performance.
What You Get in 6 Weeks
The results match the effort. In the first two weeks, you'll notice a significant leap in your stamina during cardio pushes. By week four, you’ll start to see and feel new definition in your core, glutes, and shoulders. After completing the full six-week program, you'll have not only transformed your physique but also shattered your previous limits, establishing a new personal standard for strength and endurance. You'll finish feeling powerful, accomplished, and undeniably stronger.
Your Instructors and Community
This program is led by certified trainers with backgrounds in athletic coaching and performance. They deliver clear, technical cues to ensure you’re moving safely and effectively for maximum burn, not just dancing around. You'll be sweating it out alongside a dedicated community of other advanced members who, like you, came for the toughest challenge Everdance has to offer. There’s a shared understanding here: we show up to do the work.
- Burn an average of 310 calories in each 30-minute session.
- Increase your VO2 max with structured cardio peaks hitting up to 140 BPM.
- Build functional, full-body strength using choreographed bodyweight resistance.
- See visible muscle definition and improved tone within the first 4 weeks.
- Master complex, athletic choreography that challenges both body and mind.
- Break through fitness plateaus with our most demanding 6-week progressive program.
Before you press play.
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Teach Full-Body Burn (Hard) on Everdance.
Love Full-Body Burn (Hard)? If you're an instructor or a passionate teacher, bring your version of this program to thousands of women on Everdance — set your own schedule and earn from every play.
- Earn from every class you publish
- We handle hosting, payments and support
- Built-in audience of motivated learners
- Keep full creative control of your style