This 10-minute dance cardio series will legit make you feel like Beyoncé

While I’m fairly convinced that we don’t all have “the same number of hours in a day as Beyoncé” (I mean, it just isn’t possible) I do believe that the rest of us deserve to feel just as fierce as she does on a regular basis. This week’s Trainer of the Month Club workout will have you doing just that. AK Fitness founder Amanda Kloots has put together an advanced cardio dance series that will transport you out of your living room and make you feel worthy of shaking it to “Crazy in Love” onstage at Madison Square Garden.

Not only does dance cardio boost your confidence and get those endorphins flying, but even 10 minutes of this type of workout offers a whole lot of physical benefits too. “Physically, dance is a full-body workout that allows you to move every muscle in your body,” 305 Fitness founder Sadie Kurzban previously told Well+Good. “Through dance, you also get the added benefit of connecting brain with body. You’re learning a ton of coordination, agility, neuromuscular control and balance, the kinds of skills that help you in any kind of athletic realm but also definitely help you as you age to preserve your memory and everyday function.”

I’ll be real with you: This series is no joke. But for the first two songs, Kloots will walk you through the moves, so even though it’s technically “advanced” (aka Bey-level) it’s super easy to follow along with the choreography. You’ve got traditional dance moves like cross turns and booty pops mixed with cardio bursts by way of jumping jacks and plain old jumps, and when the ten minutes are up, you’ll feel not only as fierce but also as strong as Beyoncé. Check out the video above, and come back next week for a whole new workout from our (surprise!) December trainer of the month.

For something with slightly simpler choreography, try Kloots’ beginner dance workout or her full-body strength and cardio series, both of which will leave you dripping in sweat and feeling like a super star.