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CIZE Dance Workout Review [What You Need to Know]

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Shaun T’s CIZE dance workouts are so much fun and so effective for losing weight! They also burn a ton of calories while you learn you basic choreography! 

In this post, we’ll look at our Cize’s results, workout times, and provide printable schedules.

Say goodbye to push-ups and bootcamps, and hello to workout you actually enjoy doing!

Cize Review Collage with the words - what to expect, workout calendar, and before and after photos

Here’s a 2-minute sneak peek at what you should expect:

You can lose weight and tone up with any healthy diet and workout if you’re consistent. So why not make it fun?

Unlike Insanity workouts, Cize dance workouts are pure fun. It blows my mind that the same trainer is behind both total body workouts.

cize workout sneak peek


Your Guide to Beachbody Cize Workouts

  • It’s is perfect for beginners or those advanced exercisers needing a change
  • Customizable to be as easy or as hard as YOU want
  • No equipment is required
  • Modern hip hop music
  • It’s a 30-day workout DVD program

What are Cize Workout Lengths?

The workouts range from 30 to 51 minutes.

The program itself it 4-weeks, but it can be repeated right after.

Cize Results Workout Karen

Is Cize good for weight loss?

To lose weight, we need to burn more calories than we consume. Cize workouts can burn around 300 calories in 30 minutes which makes it a great, effective, and fun way to lose weight at home!

Here are a few Cize before and after photos to help you see what is possible!

Most of them also used Shakeology as a meal replacement, but if you’re good about meal prep, you could also just watch your diet!

cize before and after of a man named brian

cize before and after photo of a woman named leslie a

Melissa B's Cize Results

Aren’t the Cize before and after’s so inspiring? Working out really can just be fun!

How many calories does Cize burn?

Expect to burn approximately 300-600 calories per routine. With that kind of calorie burn paired with a healthy diet, you can expect to lose 1-2lbs a week. Our clients have lost an average of 6 to 15 pounds in the 30 days.

Order the Challenge Packthe workout DVDs or Cize on Demand

A photo of part of a Cize workout

Cize vs Hip Hop Abs

If you’ve ever done Rockin’ Body or Hip Hop Abs, this is similar but the Cize dance routines are harder.

Cize Songs

For each dance workout, Shaun T picked out the song. You’ll hear versions of:

  • Hands In The Air by Timbaland
  • Treasure by Bruno Mars
  • Lose My Breath by Destiny’s Child
  • Problem by Ariana Grande
  • Pass that Dutch by Missy Elliot.

Even the ab workout has Headsprung by LL Cool J in it! Some of the Cize workout songs may not appropriate for small children.

You might also like Country Heat or YouV2 for another dance workout.

Cize base Kit

What’s Included?

You’ll get 6 dance workouts!

  • Crazy 8s – Hands In the Air (Timbaland)
  • You Got This – Treasure (Bruno Mars)
  • Full Out – Lose My Breath (Destiny’s Child)
  • In the Pocket – Problem (Ariana Grande)
  • Go For It – Pass That Dutch (Missy Elliott)
  • Livin’ In the 8s – Chandelier (Sia)
  • Plus: an Ab Workout!

You’ll be able to watch the breakdown of each routine in “CIZE IT UP” and even see the routine from the back of the “class” with the Reverse option.

In addition to the workouts, you’ll get these bonuses!

  • Your Guide to Get Started
  • Meal Plan (very similar to the 21 Day Fix)
  • Beginner and Advanced Workout Schedule
  • Your Weekend Survival Guide
  • 7  Day JUMPSTART to Your Diet
  • Money Back Guarantee

The challenge pack includes everything above in addition to your Shakeology.

This is the best option if you’re planning on joining our challenge group, but either option will work!

Order the Challenge Packthe workout DVDs or on Demand

Beachbody on Demand Review

Is Cize available on Beachbody on Demand?

Yes, Cize is available to all members on Beachbody on Demand. (Grab our Beachbody on Demand Review).

If you’re not familiar with Beachbody on Demand, it’s a streaming service that allows you to stream 100s of workouts to your phone, computer, or TV using a streaming device.

Most of Beachbody’s newer programs like Shaun T’s Transform 20 and Morning Meltdown 100 are only available to stream now as well. So if you love working out at home, it may be time to look into streaming.

Try Beachbody on Demand Free for 14 Days

Select the 3 month option from the dropdown menu to get the free trial. It’s $39.95 per quarter after that (about $13 a month).

Which Cize schedule should I use (Beginner or Advanced)?

Start with the Crazy 8s workout to determine your dance skill level.

If you are taking more time to learn the moves, then you can go at your own pace with the Beginner Calendar. If you are mastering the moves quickly, then you can use the Advanced Calendar.

Transform 20 Sample Meals for 1 Day - Shakeology, a Beachbar, Salmon with Asparagus and spaghetti squash, eggs with avocado and sweet potatoes, and Shakeology

Cize Meal Plan

The eating plan is very simple. It includes a Do’s and Don’ts list and focuses on simple choices. It also practices moderation and portion control versus counting calories.

If you need a more in-depth nutrition plan we suggest the 2B Mindset or Ultimate Portion Fix.

The 2B Mindset focuses on healthy eating strategies, habits, and emotional eating ,and the Ultimate Portion Fix focuses on color-coded containers and portion control

 5 Tips to Max Results

  1. Stay Hydrated
  2. Supplement with a Vitamin or Shakeology recipes
  3. Get 8 Hours of Sleep
  4. Don’t Drink Your Calories
  5. Stay Active During the Day – Park far away and take the stairs

Cize Workout promotional picture with Shaun T dancing

Our Personal Cize Review

Out of all of Shaun T’s fitness programs, this one is my favorite. At first, I honestly thought I would hate it. I thought it would be too easy, and that the dancers in the back would be so cheesy.

A small part of me also worried it would be corny, and I still wouldn’t get the moves.

That’s not the case though.

Shaun T keeps the cueing simple.  You get to do a move slowly, repeat it, and then do it at a faster beat. Then he’ll add a new move in using the same method. Eventually, you learn an 8-count and then put it together with other 8-counts as your progress through the workout.

In a fitness-world, this is like a circuit training workout. You are going at a low intensity learning a move, and then you’re at a high intensity when you put it all together. You just feel like your dancing though.

Even not being coordinated, I was able to do the moves and routine.

I also didn’t feel super stupid like I thought I would. Each dance really feels like something you’d see Meghan Trainor or a hip-hop back up dancer doing.

I know you’ve probably read a few Cize reviews, but I wanted to share my pro’s and con’s as well.

Photo from a Cize Workout


  • Realistic & Fun to complete the 30-day calendar
  • True dancing versus mixing in some fitness moves
  • Easy to make it low-impact
  • I felt empowered during the workouts versus defeated.
  • 30-day money-back guarantee
  • Additional resources to help you eat healthy.
  • Shaun T is such a fun instructor and also gave me the confidence to try the routines.


  • It’s not as hard as Insanity.
  • Don’t expect muscle growth because the program is mostly cardio.
  • I personally like the 21 Day Fix meal plan the best, but this is simple and straightforward.

You can join our monthly challenge anytime. Just email us at thegirls@soreyfitness.com to let us know you’d like to join this month’s group!

If you’re looking for a non-dance, Shaun T workout also see our Transform 20 review.

Cize Beginner Calendar

Printable Cize Calendars

If you’d like us to be your coach – and you aren’t working with someone already – you can use the link above (should show Kalee Dillard or Kim Sorey) or email thegirls@soreyfitness.com

Cize Piyo 6 Week Hybrid Schedule

Cize Hybrid Schedules

We have a PiYo Hybrid and also one using the 21 Day Fix. Both programs will help incorporate strength workouts fitness plans.

Did our Beachbody Cize review help you?

We’ve also done workout reviews on Rockin Abs Body. Also if you need a non-dance workout, check out my T25 workout review.

You might also like:

Order the Challenge Pack, the workout DVDs or Cize on Demand

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  1. Hi thanks for this introducing cize a great workout and sooo funny . I just wondering if there are other videos coming out . Cuz i got my program and i didn’t find some videos like shaun posted in cize page

  2. Well see I’m 12,, I’m 120 pounds I wanna lose weight .. and I’ve heard this is a good program, does this thing cost under 100$

    1. You would want to check with your parent first, but just like playing sports or playing outside can burn calories so will Cize. It just all depends on your height and growth at 12 which is why I recommend talking about Cize with a parent or an adult you know and trust before getting it. It is under $100 as well. :) The link to view the pricing is in the post above :)

  3. I’ve seen the work outs and I’m soo impressed with your product. Would you shop to Trinidad and Tobago?

  4. i was wondering if i was going to do cize a second time, do you just start over at the beginning or do you do the cize routines for 30 minutes at at time? Thanks!

  5. I would also like to know how many calories I lose with each work out. I have just started about two weeks ago and I just would like to know to keep track of my exercise routines.

    1. It can be especially if you’re on carpet. It’s not jumpy, but you do have to pivot on your feet which can be hard on your knees. You can always step vs pivot – that always helps me a lot! What kind of workout are you looking for? Do you have a specific goal in mind? I might be able to recommend something easier on your knees.

  6. I am 39 years old an ready for a life change. I am 190 and my doc want me to have the surgery. I DO NOT WANT THAT!!! I know I can do this with diet and exercise. I try 21 day fix but it had my body so sore that I never tried it again. Which program would you suggest. I also live on the second floor with carpet. She has a small child under me so I can’t do much jumping or stomping. Please help me make the right choice for a work out routine. Thank you so much

    1. Hey Christine! You can now only stream The Next Level and new Shaun T workouts through Beachbody on Demand versus DVDs. If you have any questions about streaming, please let us know. We’d love to help you see if it’s a good fit. We love it because we get access to all of the deluxe workouts and new workouts! Here’s our review of it, or you can get a free Beachbody on Demand trial here.