When Anya Taylor-Joy revealed she dances up to 9 hours daily during intense training periods, the fitness world took notice. Her approach blends ballet’s elegance with kickboxing’s raw power, creating a workout routine that’s equal parts graceful and fierce. But what makes her method particularly intriguing isn’t just the variety—it’s how she transforms movement into something joyful rather than punishing.
For those of us juggling demanding careers and personal lives, Anya’s philosophy offers a refreshing perspective: fitness shouldn’t feel like another obligation. It should energize you, not drain you.
The ballet foundation that builds real strength
Ballet might look delicate, but it’s secretly one of the most demanding full-body workouts you can do. Anya’s background in classical dance gives her incredible core strength and posture that translates beautifully on screen.
Dr. Lisa Chen, a sports medicine specialist, explains the hidden benefits: “Ballet dancers develop some of the most impressive core muscles, and the discipline strengthens body awareness essential for injury prevention.”
“Dancing first thing in the morning sets me up for the day with a crazy burst of energy… You need that strength physically for this career.” — Anya Taylor-Joy, Actress
Starting your day with even 15 minutes of dance can transform your energy levels. You don’t need professional training—just move to music you love and focus on lengthening your body through each movement.
Why kickboxing completes the picture
While ballet builds grace and control, kickboxing delivers the cardiovascular intensity and mental release that many of us desperately need. Anya pairs these seemingly opposite disciplines to create a balanced approach to fitness.
Think of it like this: ballet is the foundation of a house, providing structure and stability, while kickboxing is the ventilation system—keeping energy flowing and stress moving out. Together, they create something sustainable and powerful.
If you’re looking to build upper body strength through dynamic movement, exploring push-up variations that transform strength can complement a dance-based routine beautifully.
The hidden benefits you won’t expect
Beyond the obvious physical improvements, dance-based fitness routines offer surprising mental health benefits. Moving to music engages different brain regions than traditional exercise, creating a more holistic wellness experience.
- Improved coordination: Dance training enhances neural pathways, making everyday movements more efficient and graceful.
- Stress reduction: The combination of music and movement naturally lowers cortisol levels more effectively than running alone.
- Creative expression: Unlike repetitive gym exercises, dance allows for personal interpretation and emotional release.
- Social connection: Group classes create community in ways that solitary workouts simply cannot.
Building your own dance-inspired routine
You don’t need 9 hours daily to benefit from Anya’s approach. Start with 20-30 minutes combining different movement styles. Begin with gentle ballet stretches, transition into moderate cardio through hip-hop or jazz moves, and finish with kickboxing intervals.
Just as consistent rowing transformed energy levels, regular dance practice creates cumulative benefits that extend far beyond the workout itself.
What to wear for maximum comfort
Proper footwear matters more than you might think. While Anya likely has access to professional dance shoes, you need supportive options that protect your joints during varied movements.
For women over 30, finding the right balance between style and function becomes crucial. Consider supportive footwear alternatives to stilettos for everyday wear, and similarly prioritize comfort in your workout shoes.
The recovery tools you actually need
Dance places unique demands on your body. Foam rollers, resistance bands, and quality rest days become non-negotiable when you’re training consistently.
- Morning mobility work: Spend 10 minutes on gentle stretching before intense movement.
- Post-workout foam rolling: Focus on calves, quads, and hip flexors to prevent tightness.
- Weekly Pilates sessions: Complement dance with reformer work for injury prevention and core strength.
Making it work with a busy schedule
The beauty of dance-based fitness is its flexibility and accessibility. You can practice almost anywhere with minimal equipment. Even hotel rooms become dance studios when you’re traveling.
For older adults especially, maintaining safe movement patterns matters tremendously. Just as proper footwear prevents falls, choosing appropriate dance intensities protects joint health while building strength.
What could your body accomplish with just 30 minutes of joyful movement daily?
Anya’s approach reminds us that fitness doesn’t require suffering. When you find movement that brings genuine joy, consistency becomes effortless. Whether you’re drawn to ballet’s precision or kickboxing’s intensity, the key is discovering what makes you feel alive and powerful in your own body.