If life's getting you down, lift your spirits - and your butt - with these calorie-burning, fun and funky dance moves

Why is it so hard to get our rears into gear to work-out? There's no point pounding away at the treadmill if it bores you to tears - you'll be back slumped in front of the sofa in no time. That's why dance is so fantastic, says motivational guru Pete Cohen. You can do it anywhere to your favourite music and it s guaranteed to have all those happy hormones pumping around your body in seconds.'

We've teamed up with choreographer Michael Betts, co-creator of the Groove FX dance classes (exclusive to LA Fitness), to bring you four funky dance moves that are guaranteed to put a smile on your face while burning loads of calories. Even better, you can do them in the comfort of your own home; so now's the chance to practise your Britney moves!

'Groove FX classes are the perfect way to let yourself go and get rid of the stresses and strains of the day, while having tons of fun,' says Betts, who choreographed Tracey Shaw's Salsa-cize fitness video. 'My students often arrive feeling wiped out, but they always leave smiling and bursting with energy.'

Get ready to boogie

Michael's designed these four simple moves to get your whole body moving and burn lots of calories into the bargain. So, put on your favourite CD and some comfy trainers and shake your thang!

Warm up

Warm up first with five minutes just bopping around your living room. Then do some slow stretches. Keep your tummy muscles pulled in to protect your back.

Repeat each move 20 times at least, building up to a 20-minute workout - that's about seven songs.

The wiggle waggle

Just do it: Stand with your feet hip-width apart, feet facing slightly outwards and your knees soft. Raise your arms to make right angles with your body, bend at the elbows and clench your fists. Raise your right elbow to the ceiling, while pushing out the left hip and dropping the left elbow to meet it. Repeat quickly three times and hold on the count of four.

What does it do? Gives a great workout for the arms - both biceps and triceps as well as toning the waist, buttocks and upper thighs.

The can-can

Just do it: Holding your arms at yours sides step forward on your right leg and swoosh your left leg forwards across your body. Step forward onto your left leg and swing your right leg across your body in the opposite direction and bend your knee, while raising your left arm above your head. Repeat 20 times, then change sides.

What does it do? Works your outer thighs and stretches your arms and shoulders.

The flamenco

Just do it: Start with your feet together, then starting with your right foot, take three small steps forward. On the fourth count bend your left knee and kick your foot out to the left, keeping your knees together. Lift both arms above your head and put the backs of your hands together in a flamenco style and shout 'Olay'. Repeat, starting on the left foot.

What does it do? Really works your buttocks and stretches the fronts of your thighs. Plus you'll get an all-over workout when you collapse into giggles halfway through.

The Latin shuffle

Just do it: Stand sideways on, with your head facing the front in line with your right shoulder. Your left hand should be on your left shoulder and your right arm stretched out to the side at a 90-degree angle. Knees should be bent throughout.

Shuffle forwards on your right leg, shifting your weight from foot to foot and wiggling your hips. Rotate your hand to give a Latin flourish. Repeat several times before spinning round 180 degrees and leading with the left leg and arm.

What does it do? Tones the waist and the calves - as long as you keep your knees bent.

For more information on Groove FX classes, please call LA Fitness on 0800 358 6030 or visit www.lafitness.co.uk