How long should you play just dance to lose weight

Can This Game Help You Lose Weight?

Weight Loss with Just Dance: Can This Game Help You Lose Weight?

Medically reviewed by Danielle Hildreth, RN, CPT — By Kirsten Nunez on January 28, 2021

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We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process.

If you’re looking to lose weight, playing “Just Dance” may be an option.

The video game involves competitive dance routines that you can play by yourself or with other people. This can help you burn calories while dancing to a variety of popular songs.

After all, dancing is a form of cardio exercise. It’s also an excellent workout option, especially if you dislike the gym or want an exercise routine that offers variety and an element of fun and competitiveness.

Each dance routine is a workout, even though it might not feel like it.

In this article, we’ll take a closer look at what the “Just Dance” video game is all about, how to use it for weight loss, and the other health benefits it may provide.

“Just Dance” is a video game created by Ubisoft. It’s a dance-based game that challenges players to mimic dancers on the screen.

The game has a library of songs to choose from. Each song has its own unique dance routine. The songs are categorized by difficulty, depending on the movements and physical effort.

“Just Dance” has released a new version of the video game almost every year since 2009. In general, each edition features 40 songs by popular artists.

There are also special editions, such as:

“Just Dance Kids”
“Just Dance Disney”
“Just Dance: Summer Party”

To play “Just Dance,” you’ll need a gaming system like Nintendo Switch, PlayStation, or Xbox.

Depending on your system, you’ll also need a motion sensor or camera. This allows the game to track and rate your moves.

If you buy “Just Dance,” you can also sign up for “Just Dance Unlimited,” an online subscription service that offers access to additional songs. It also lets you use a smartphone to track moves.

You can purchase “Just Dance” at:

video game stores
electronic stores
the electronic section of general merchandise stores (like Target or Walmart)
online retailers

When buying “Just Dance,” make sure it’s compatible with your gaming system.

According to anecdotal evidence, regularly playing “Just Dance” may help you lose weight, especially if you’re making dietary changes too.

Dancing promotes weight loss by burning calories through physical activity. And, rocking, bopping, and boogying to your favorite tunes with “Just Dance” can help you burn those calories.

The number of calories you burn will depend on your weight, activity intensity, and the duration of your dance session. According to Harvard Health Publishing, in general, 30 minutes of fast dancing, like the type you do with “Just Dance,” may burn:

180 calories for a 125-pound person
223 calories for a 155-pound person
266 calories for a 185-pound person

However, healthy weight loss also requires dietary changes. To lose weight, you need to consume fewer calories than you burn. This creates a calorie deficit, which helps you lose weight.

You can create a calorie deficit by cutting back on the calories you take in while increasing the calories you burn by doing more physical activity regularly.

To reap health benefits, the United States Department of Health and Human Services recommends that people age 18 and older get the following amount of exercise each week:

a total of 150 minutes or more of moderate-intensity physical activity each week OR
a total of 75 minutes or more of vigorous-intensity physical activity each week OR
an equivalent combination of both

However, if you’re looking to lose weight, you may need to exercise for more than the recommended weekly amount. You can do this by playing “Just Dance” for:

longer than 30 minutes at a time, 5 or more times a week
a total of 2 or 3 times a day, for at least 20 minutes each time, 5 or more days a week

You can also burn more calories by playing “Just Dance” at a more vigorous pace.

The length of time it takes to see results depends on several factors. Remember, you must consume fewer calories and burn more calories to create a calorie deficit.

As a general rule of thumb, a calorie deficit of around 500 calories a day is helpful for weight loss.

This equals 3,500 fewer calories a week, which may help you lose around 1 pound (0.45 kilograms) of body weight per week. This is considered healthy and sustainable weight loss.

Besides being a form of potential weight loss, dancing is also cardio activity with many other health benefits . Playing “Just Dance,” or doing other cardio exercises regularly may lead to:

improved cardiovascular health
increased endurance
stronger lungs
stronger bones and muscles
improved blood flow
better balance and coordination
lower stress
improved brain function
better mood
increased energy levels
enhanced spatial awareness
enhanced self-confidence
improved physical reaction time

When playing “Just Dance” or dancing in general, it’s important to stay safe. Follow these tips to avoid getting injured:

Wear loose, comfortable clothing that allows you to move freely.
Wear comfortable nonslip shoes that fit properly.
Remove safety hazards like furniture, loose rugs, and cords from the dance area.
Drink water before, during, and after each session to stay hydrated.
Do warmup stretches before dancing. This will prepare your muscles for activity.
Do cooldown stretches after dancing.
Start with easy, simple moves if you’re a beginner.
When trying a new routine, sit and watch it first.
Take a break if you feel tired or light-headed.
Avoid intense dance routines if you experience balance or mobility concerns. Start slow.
If you haven’t worked out in a long time or have an injury, talk with your doctor first. They can provide specific safety tips for your experience.

Playing “Just Dance” is a fun and engaging way to stay active and lose weight. The key is to play the game at an intensity, frequency, and duration that will help you create a calorie deficit.

To lose weight, you also need to take in fewer calories than you burn each day. A calorie deficit of around 500 calories a day is helpful for weight loss.

Try to stay active even if you hit your goal weight. Regular exercise is an important aspect of healthy living and can boost your physical and emotional health and well-being in many ways.

Last medically reviewed on January 28, 2021

How we reviewed this article:

Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Calories burned in 30 minutes for people of three different weights. (2018).
health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-of-leisure-and-routine-activities
Dance for fitness. (2019).
nhs.uk/live-well/exercise/dance-for-fitness/
Douka S, et al. (2019). Traditional dance improves the physical fitness and well-being of the elderly.
ncbi.nlm.nih.gov/pmc/articles/PMC6463898/
Physical activity guidelines for Americans, 2^nd edition. (2018).
health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Current Version

Jan 28, 2021

Written By

Kirsten Nunez

Edited By

Claire Brocato

Medically Reviewed By

Danielle Hildreth, RN, CPT

Copy Edited By

Sofia Santamarina

Share this article

Medically reviewed by Danielle Hildreth, RN, CPT — By Kirsten Nunez on January 28, 2021

Can This Game Help You Lose Weight?

Weight Loss with Just Dance: Can This Game Help You Lose Weight?

Medically reviewed by Danielle Hildreth, RN, CPT — By Kirsten Nunez on January 28, 2021

Share on PinterestGuillermo De La Torre/Stocksy United

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process.

If you’re looking to lose weight, playing “Just Dance” may be an option.

The video game involves competitive dance routines that you can play by yourself or with other people. This can help you burn calories while dancing to a variety of popular songs.

Each dance routine is a workout, even though it might not feel like it.

In this article, we’ll take a closer look at what the “Just Dance” video game is all about, how to use it for weight loss, and the other health benefits it may provide.

“Just Dance” is a video game created by Ubisoft. It’s a dance-based game that challenges players to mimic dancers on the screen.

The game has a library of songs to choose from. Each song has its own unique dance routine. The songs are categorized by difficulty, depending on the movements and physical effort.

“Just Dance” has released a new version of the video game almost every year since 2009. In general, each edition features 40 songs by popular artists.

There are also special editions, such as:

“Just Dance Kids”
“Just Dance Disney”
“Just Dance: Summer Party”

To play “Just Dance,” you’ll need a gaming system like Nintendo Switch, PlayStation, or Xbox.

Depending on your system, you’ll also need a motion sensor or camera. This allows the game to track and rate your moves.

You can purchase “Just Dance” at:

video game stores
electronic stores
the electronic section of general merchandise stores (like Target or Walmart)
online retailers

When buying “Just Dance,” make sure it’s compatible with your gaming system.

According to anecdotal evidence, regularly playing “Just Dance” may help you lose weight, especially if you’re making dietary changes too.

Dancing promotes weight loss by burning calories through physical activity. And, rocking, bopping, and boogying to your favorite tunes with “Just Dance” can help you burn those calories.

180 calories for a 125-pound person
223 calories for a 155-pound person
266 calories for a 185-pound person

However, healthy weight loss also requires dietary changes. To lose weight, you need to consume fewer calories than you burn. This creates a calorie deficit, which helps you lose weight.

You can create a calorie deficit by cutting back on the calories you take in while increasing the calories you burn by doing more physical activity regularly.

To reap health benefits, the United States Department of Health and Human Services recommends that people age 18 and older get the following amount of exercise each week:

a total of 150 minutes or more of moderate-intensity physical activity each week OR
a total of 75 minutes or more of vigorous-intensity physical activity each week OR
an equivalent combination of both

However, if you’re looking to lose weight, you may need to exercise for more than the recommended weekly amount. You can do this by playing “Just Dance” for:

longer than 30 minutes at a time, 5 or more times a week
a total of 2 or 3 times a day, for at least 20 minutes each time, 5 or more days a week

You can also burn more calories by playing “Just Dance” at a more vigorous pace.

The length of time it takes to see results depends on several factors. Remember, you must consume fewer calories and burn more calories to create a calorie deficit.

As a general rule of thumb, a calorie deficit of around 500 calories a day is helpful for weight loss.

This equals 3,500 fewer calories a week, which may help you lose around 1 pound (0.45 kilograms) of body weight per week. This is considered healthy and sustainable weight loss.

Besides being a form of potential weight loss, dancing is also cardio activity with many other health benefits . Playing “Just Dance,” or doing other cardio exercises regularly may lead to:

improved cardiovascular health
increased endurance
stronger lungs
stronger bones and muscles
improved blood flow
better balance and coordination
lower stress
improved brain function
better mood
increased energy levels
enhanced spatial awareness
enhanced self-confidence
improved physical reaction time

When playing “Just Dance” or dancing in general, it’s important to stay safe. Follow these tips to avoid getting injured:

Wear loose, comfortable clothing that allows you to move freely.
Wear comfortable nonslip shoes that fit properly.
Remove safety hazards like furniture, loose rugs, and cords from the dance area.
Drink water before, during, and after each session to stay hydrated.
Do warmup stretches before dancing. This will prepare your muscles for activity.
Do cooldown stretches after dancing.
Start with easy, simple moves if you’re a beginner.
When trying a new routine, sit and watch it first.
Take a break if you feel tired or light-headed.
Avoid intense dance routines if you experience balance or mobility concerns. Start slow.
If you haven’t worked out in a long time or have an injury, talk with your doctor first. They can provide specific safety tips for your experience.

Playing “Just Dance” is a fun and engaging way to stay active and lose weight. The key is to play the game at an intensity, frequency, and duration that will help you create a calorie deficit.

To lose weight, you also need to take in fewer calories than you burn each day. A calorie deficit of around 500 calories a day is helpful for weight loss.

Try to stay active even if you hit your goal weight. Regular exercise is an important aspect of healthy living and can boost your physical and emotional health and well-being in many ways.

Last medically reviewed on January 28, 2021

How we reviewed this article:

Calories burned in 30 minutes for people of three different weights. (2018).
health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-of-leisure-and-routine-activities
Dance for fitness. (2019).
nhs.uk/live-well/exercise/dance-for-fitness/
Douka S, et al. (2019). Traditional dance improves the physical fitness and well-being of the elderly.
ncbi.nlm.nih.gov/pmc/articles/PMC6463898/
Physical activity guidelines for Americans, 2^nd edition. (2018).
health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Current Version

Jan 28, 2021

Written By

Kirsten Nunez

Edited By

Claire Brocato

Medically Reviewed By

Danielle Hildreth, RN, CPT

Copy Edited By

Sofia Santamarina

Share this article

Medically reviewed by Danielle Hildreth, RN, CPT — By Kirsten Nunez on January 28, 2021

Is it possible to lose extra pounds in dancing

THE BEAUTY
Sport

Surely you, like us (the editors of PEOPLETALK), dream of finding an effective, but not complicated way to lose weight. Let's reveal a secret to you! It turns out that the figure was perfect, you just need to dance.

Pole dance (pole dance)

Result: minus 700 kcal in 1 hour

Of course, he is the first in our list. Because you will work out all muscle groups. During such a dance, you literally need to perform acrobatic stunts: spinning, hanging, clinging and scrolling on a pylon (special pole) - the press, buttocks, hips, back and arms are pumped. And a nice bonus - the chest will rise!

Zumba

Result: minus 600 kcal in 1 hour

Here you need to jump with all your might. Such a workout will help you burn calories in a fun way, work out all muscle groups (they lose weight and pump the hips especially well, tighten the press) and get tremendous pleasure.

Club dances

Result: minus 500 kcal in 1 hour (and this is the minimum, maximum - 900)

This includes all rhythmic and dynamic dances, namely hip-hop, breakdance, RnB - perfect suitable for anyone who wants to get not just a slender, but also a flexible body, as well as strong arms and strong back muscles.

Flamenco

Result: minus 400 kcal in 1 hour

The main load is on the legs, and then on the back and arms, but after a month of flamenco classes you will see the result. A couple of inches at the waist will disappear (since you will need to do twists and turns regularly), and the “ears” on the hips will go away. And the posture will also improve, the gait will become more graceful.

Step

Result: minus 300 kcal in 1 hour

One such lesson will replace your full-fledged training on a bicycle. It just seems that tap is “stupid” foot tapping. In fact, this is a complex type of dance, during which you need to keep your whole body in tension and constantly beat the right rhythm with your feet. As a result, in a month of training, you can get perfect calf muscles and beautiful hips.

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Is it possible to lose weight through dancing - an excellent tool for losing weight

Contents

Getting rid of extra pounds is one of the tasks that many girls set themselves when signing up for a dance studio, while most of us associate weight loss with exhausting workouts in the gym rather than with exciting activities on the floor. So can you lose weight with dancing? Let's jump ahead and answer right away: yes, but only with an integrated approach and the support of a qualified trainer-teacher. You can easily find a real professional who will help both with motivation and with the tactics of burning excess in our club.

How to lose weight by dancing

There is no secret here: our body gets rid of its stores of stored fat when it expends more energy than it consumes. Therefore, we can do this in two ways: increase the load or create an energy deficit (that is, reduce the number of calories consumed). And if you do both, it's a combo! The body itself will not notice how it begins to lose excess. At the same time, dancing as an effective physical activity and a method of losing weight is best suited: here is the music that cheers you up and makes your heart beat faster, and your favorite hobby, and the motivation to be more successful in your dance group. Yes, the mere fact that, having signed up for a dance, you have to leave the house once again to come to class, it will help to burn calories.

How it works

Here's what will happen in your body while you move on the floor: first of all, metabolism is activated. The body will burn calories intensely for several hours after a workout. During this period, it is advisable to drink more fluids, but do not take heavy meals, so as not to interfere with the "magic" process of losing weight. With regular dancing, the lymphatic system normalizes its work, and this is getting rid of all kinds of edema and the ill-fated cellulite. The result will not be long in coming: the skin will tighten, the muscles will tone up, and the silhouette will become clearer and, of course, more feminine. In addition, dancing is a great exercise for the heart, and if you used to suffer from shortness of breath, it will pass soon after regular training.

Here are some more pleasant "bonuses" from dancing:

You lose weight in a pleasant company, supporting each other and not being left alone with your "extra" kilograms;
Many dance exercises work those muscles that are difficult to "touch" even in the gym;
In any case, you get a strengthened muscular corset, and this is an even posture, a toned stomach and tight hips;
Unlike many other sports, there are practically no contraindications for dancing, and even if you have health problems, you can choose the right direction;
Dancing is the optimal combination of strength and cardio workouts, which is considered the most suitable for the fat burning process, and due to the alternation of periods of tension and relaxation, your workouts will come closer to the intervals that are now so popular in gyms.

In addition, if you came to a special studio, it means that you are not indifferent to classes, and these are increased chances that you will not give up training and losing weight halfway, but continue to dance even when the desired result is achieved.

Experts even identify five areas that are the best helpers for those who want to lose weight:

Strip plastic and pole-dance include both power and aerobic loads, as well as stretching and acrobatics. Naturally, all this forces the body to train in an enhanced mode. Weight loss guaranteed! It should be borne in mind that classes in this direction do not begin at all with an approach to the pole, but with the development of basic exercises that strengthen the muscles of the whole body. They say that even those parts of the body that I had not suspected before begin to work.
Reggaeton is a direction that requires good physical preparation and a trained body. Energetic dance replaces full-fledged cardio. Plus - increased load on the legs, hips and buttocks.
Belly dance. Great for those who want to tighten the muscles of the body and see the long-awaited press. In "shaking" the whole body is strengthened, and calories are burned due to energetic movements. In addition, belly dancing is believed to work the thighs and buttocks, toning them without boring squats and lunges. Worth a try!
Irish step - this trend has become one of the top leaders for weight loss, maybe unexpectedly, but quite justifiably: it is believed that such activities completely replace jogging in the park. The upper body in the Irish step is almost not involved, but the legs work out to the fullest.
Flamenco - provides the body with a uniform load. This direction trains all major muscle groups, toning them and correcting the feminine silhouette. Flamenco is a very energetic dance that will not let you get bored during class. And it is also very useful for the spine and, as a result, a beautiful posture.

The top ideal for weight loss dance styles also include all Latin dances and modern jazz.

Do not expect from dancing that you will start to lose weight in some specific places. Belly dancing, for example, will not make you press "cubes", leaving your arms and legs as they were. Weight loss is a complex process, and the fat layer is burned throughout the body, and in problem areas - the slowest. But certain dance directions will be able to increase the physical load on specific parts of the body, where beautiful muscles will subsequently appear instead of “burnt” fat. Is this not a sporty fit figure?

How to speed up the process

Losing weight is not a quick process, but the first results can be seen after a few dance lessons. When you need to lose more than a couple of kilograms, you should think about proper nutrition, without which no fat burning is possible. The scheme is simple: we increase the load on the body and at the same time create a small calorie deficit.

How long should you play just dance to lose weight

Can This Game Help You Lose Weight?

How we reviewed this article:

Read this next

Can This Game Help You Lose Weight?

How we reviewed this article:

Read this next

Is it possible to lose extra pounds in dancing

Pole dance (pole dance)

Zumba

Club dances

Flamenco

Step

Is it possible to lose weight through dancing - an excellent tool for losing weight

How to lose weight by dancing

How it works

How to speed up the process

Learn more