Here are some suggestions that may give you a few ideas. First – what is your why? Do you want a five-minute break from work to move about and shake off those cobwebs? Or are you thinking that this is a great opportunity to … [you fill in the blank: Improve your dancing; get some exercise; find some stress relief; have fun, etc.]. Once you have decided what you want to get out of it, then my suggestion is to make a small plan that’s right for you. Just want five/ten/…minute break: Then create a habit – for example if you are a writer – every time you complete 250 words you will reward yourself by popping on a couple of tunes (insert your own reward; conversely say ‘I won’t watch telly until I have done some dancing’, or once every 90 mins it’s dance break time etc etc) and then make that reward a habit. That could be as simple as playing three songs. Gradually build up the tempo – start slow to warm up then build up to a medium/up-tempo song – to raise your heart rate a little. For example: George Gee’s - Blues for Stephanie (140 BPM) https://www.georgegee.com/merch Shirt Tail Stompers - Lottie (154 BPM) https://shirttailstompers.bandcamp.com/ Jive Aces - High Energy Jive (175 BPM) https://jiveaces.com/store   Ensure you gradually move through the whole body, maybe starting from the head and working down – head, shoulders, chest, hips, arms, legs, feet or from the toes up. Start with small movements, then progressively increase the range of the movements – e.g. if you are lifting your hand to the sky, slowly build up to a full stretch. Looking for something more serious: Treat it like a dance class you have pre-paid - block out the time as though you were going to a class. Don’t have a partner? No excuses! Legendary Lindy Hopper Frankie Manning talked about practicing with a broom or chair and wearing out a hole in his carpet. If you are on your own, practice dancing with an imaginary partner, which means moving your arms as though you were actually leading or following someone. Always start with a warmup of some sort – even for a social dancing practice. You have to decide what’s appropriate for you and take into account your environment, e.g. don’t start jumping around for 2 hours on a concrete floor. For a gentle warm-up, you can use the 3 songs practice as described above. If you want a more serious warm up, start with 2-5 mins of aerobic exercise, making sure you use all the main body parts, followed by 5-15 mins more intense mixing body isolations and stretching of all main body parts. Of course, we are all starting from different starting blocks in terms of habits and abilities, so make sure you know your own limits or follow a recognised teacher (there are plenty on YouTube to build body awareness before you practice on your own. Footwork Drills - equivalent to your musical scales. Start with a bounce, softly through the knees and ankles with your weight centred over the balls of your feet and your heels lightly touching the floor. (imagine you are about to sit down and then stop a quarter of the way towards the chair – butt sticking out behind you).  Keeping the bounce as you: Shift weight from one foot to the other starting with: 8 quick steps (one step/weight change per beat of music) 4 slow steps (one step /weight change per 2 beats of music) Practice different rhythms mixing Quicks (Q) and Slows (S). Replace the Slows with Kick Downs/Tap Steps:   For example: Q x 8 S x 4 QQSS x 4 QQSQQS x 4 QQKDKD x 4 QQKDQQKD x 4   Next, practice the above travelling: Forwards (in a circle if limited on space) Backwards Turning to the Left Turning to the Right Mixing up the directions, moving in any which way, but strictly maintaining the rhythm pattern you are practicing for at least four repetitions of each.   You may want to substitute or add in addition some sort or technique practice which could be working on turns, extensions (using your whole body, e.g., arms through to your finger nails) or balancing exercises (e.g., as you watch a dance clip try standing on one leg!) Next is the Challenge – Old school learning! Watch a short clip/demonstration of dancing you like – pick maybe 4 x 8 (= 32 beats of music) in length. Watch it one, two or three times, then turn off the clip and try to replicate as much as you remember. Of course it won’t be perfect, but it’s the act of trying to remember that will be beneficial. Then go back to the clip as many times as required to perfect the move/s. Depending on your level, you may want to start by copying your favourite old clip or dancers as closely as possible. What’s interesting is that the beginning, when you don’t quite remember everything you saw, is the time when you will develop your own styling and probably make up some new variations, and you may decide to stop there and work on those. Once you feel you have that step or mini sequence under your belt, or even better your own version of it, play some music and try and replicate it at least three times the same way. When that feels comfortable, play some music again, dance around then slip into that move or sequence and dance out of it – repeat at least three times during one song. Next, take that sequence – repeat it three of four times to different kinds of music and make it different every time. Now you are really owning the step. Finally, repeat the whole process at least once a day for 66 days and by the end of it your dancing will have reached new heights!   If you want to see one of the greatest solo dance practises check out this clip of Fred Astaire from Royal Wedding 1951 (C) Simon Selmon