High-Intensity Interval Training

BollyX is a dance fitness program that utilizes high-intensity interval training (HIIT) principles to provide health benefits to the participant. The class consists of intense, high impact dance moves (which drive the heart rate up) interspersed with moderately-intense, low impact moves (allowing for a short recovery) to give participants an exhilarating yet effective workout. The benefits of the BollyX workout extend into other areas as well, including improvements in both coordination and mind/body awareness. Simply put, this total body workout builds strength, endurance, confidence, and community- the essential ingredients needed for participants to unleash their inner rockstar.

Interval Training

Interval training is defined as alternating between periods of work (higher intensity, higher heart rate) and recovery (lower intensity, lower heart rate). The top 4 benefits include:

  1. Interval training is less energy efficient (thereby increasing caloric expenditure)
  2. Interval training gives a greater EPOC1 (increased metabolism)
  3. Improved body composition (increased fat loss)
  4. Improved cardiovascular endurance

Additional benefits include weight loss, increased lean muscle and decreased fat, as well as decreased risk of developing osteoporosis, Type-2 diabetes and cardiovascular disease.

Total Body Workout

Participants taking BollyX classes are having so much fun dancing that they do not realize how much they have actually worked their muscles until they feel slight soreness the next day. During a 50-minute BollyX class, dancers will engage and utilize most of the major muscle groups in their body by following the choreography provided in a BollyX class. BollyX strives to create choreography that is not only authentic and fun, but also beneficial to improving one's body composition. To name a few dance moves and the muscles they target, see below:

  • Arm pulses overhead (targeting shoulders, biceps, triceps)
  • Chugs in a low, wide squat position (targeting glutes, hamstrings, quadriceps)
  • Bhangra skips (targeting calves, hip flexors and abs)


Dancing to the rhythm of the music and learning how to pair the footwork with arm choreography is a great way to develop coordination and agility in a BollyX class. Being in a dance class for the first time can be intimidating. There is a slight learning curve if you are new to Bollywood and Bhangra dance moves. However, BollyX creates choreography in a way so that the movement is taught in a repetitive manner - the footwork is introduced first, then the arm choreography is layered in. It allows all participants to develop the coordination and movement patterns over time to become proficient at South Asian style dancing. The goal in BollyX, first and foremost, is to have fun and enjoy the upbeat music. It's ok if you don't get all the moves the first time. We have witnessed many people, over just a few weeks of doing BollyX regularly, mastering movements they never thought they could do. That's when the inner rockstar is truly unleashed!

Mind/Body Awareness

While we all know that our minds can change our bodies (consciously engaging in a healthier, more active lifestyle through BollyX is just one example), Amy Cuddy reminds us that our bodies can also change our minds. The key to happiness and success dwells not only in how we think, but also in how we carry ourselves physically. By holding positions that Cuddy refers to as "power poses" for at least two minutes, we experience a 25 percent decrease in cortisol (the stress hormone). BollyX uses Cuddy's power poses as the underlying inspiration for its choreography and presentation framework. BollyX participants have the opportunity to practice these power poses many times throughout the 50-min dance class. As a result, BollyXers are leaving class having accomplished more than merely breaking a sweat. They're leaving feeling powerful, confident, and ready to tackle whatever challenges come their way. 2