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Dance-Specific Interval Training
Also called: dancer cardio, hiit for salsa, interval training, tabata
Definition
Conditioning that mirrors salsa's structure of short powerful bursts with recovery, using 15-30 seconds of all-out footwork followed by 30-60 seconds of complete rest for 6-10 rounds, twice weekly. Generous rest (a 1:2 to 1:3 work-to-rest ratio) lets phosphocreatine refill so each burst stays sharp and trains the ATP-PC and lactic energy systems that fuel dance.