How many calories can you burn belly dancing

Which Styles of Dance Burn The Most Calories l 12WBT Blog

If you’ve been watching Dancing With The Stars and been thinking “I’d love to do that,” it’s time to grab your dancing shoes, because dance is one unbelievable form of cardio! It’s been a huuuuge challenge for me but oh so rewarding!!

It’s one of the best forms of cardio. Not only do you get your sweat on, it’s a great way to build physical confidence and have a damn fun time – I bet you won’t even notice the time passing during these workouts.

There are so many different styles of dance to try – so choose one that suits your personality. If you feel like you’ve got two left feet and no coordination, but dream of being on centre stage or strictly ballroom – never fear! Most dance schools offer beginner classes and a lot of gyms offer Body Jam or Zumba classes. Remember, even the world champions had to start somewhere!

The amount of calories you burn is dependent on a number of factors including your body weight and how hard you worked out (of course!). But as a guide, these are how many calories you can expect to burn in a 60 minute class of each style.


If you want a workout that feels more like a party than cardio, this one is a banger! Because you are moving your entire body, you’re using a variety of muscles. For a 77kg woman, a 60-minute Zumba sesh will have you burning around 680 calories! Whilst a 58kg woman can expect to burn around 520 calories.

Not bad for an hour long dance party!


Well this is a big umbrella! By its widest definition you could describe any partner dancing, but if you define ballroom by the international competitive styles, you’re looking at The Waltz, The Viennese Waltz, The Tango, The Foxtrot and the Quickstep. For an hour class, you’re looking at 150-220 calories for the slower styles, and 250-330 for the more fast paced dancing styles.

Irish Dancing

Gaining popularity globally a few years back thanks to shows like Riverdance and Lord of the Dance, this style will have you shredding calories, sculpting your legs and give you one hell of a fun workout! Because of the constant movement, you are likely to burn around 400 calories for 1 hour.


Hold up! Have you seen the definition on a ballerinas?! If you’re looking to tone up, get your sweat on and look graceful whilst you do it, ballet may be the style for you. Bear in mind you wont be starring in Swan Lake from day dot, it’ll be more learning the basics, but hey, even Margot Fonteyn had to learn how to plie before she could Grand Jete!

Hip Hop

Typically done to upbeat, urban music, Hip Hop dancing incorporates full-body movements, developing muscle strength, stamina, and endurance. As it is an aerobic style of fitness, you can burn around 450 calories for one hour of intense hip hop dancing.

Pole Dancing

This popular style of dance is great for flexibility, toning and cardio. Expect to burn around 350 calories from one hour.


If hips and glutes are areas you’re keen to tone up, think about signing up to salsa classes. You can burn around 450 calories per hour, and the best part is, next wedding/night club/Supermarket isle, you’ll be able to show off some seriously cool moves.

Belly Dancing

Keen to put a bit of umpf back in your step? Belly dancing is an amazing cardio workout that celebrates curves! (Can I get a hallelujah?!). This fun and exotic dance style will have you burning around 300 calories per hour.


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Belly dancing burns roughly twice as many calories per hour as yoga, according to the “Discovery Health” newsletter. Consequently, you will lose weight much faster belly dancing than doing yoga if you spent the same time doing both activities. Belly dancing, though, is a more rigorous activity than yoga and it might be more difficult to, for example, belly dance five hours per week than do yoga five hours per week.


How much weight you lose exercising depends on your effort, weight, performance and gender. Effort is the most crucial factor. Heart rate reflects effort. Vigorous exercise burns more calories than moderate exercise. You’re exercising vigorously when your heart rate is 70 to 89 percent of your maximum heart rate -- 220 heartbeats per minute minus your age. You’re exercising moderately when your heart rate is 55 to 69 percent of its maximum. Larger people burn more calories. More muscular people burn more calories because muscles burn more calories than fat. The average man burns more calories than the average woman, even when their weight is equal, because men have roughly twice the muscle mass percentage, according to the book “An Invitation to Health.”

Belly Dancing

Belly dancing is popular entertainment in many nations bordering the Mediterranean Sea, but it is mostly an exercise in the United States, according to “Belly Dancing: An Ancient Art,” a National Park Service report. Many Western dances can be excellent exercises for your cardiovascular fitness and legs, but belly dancing can also be an excellent exercise for your chest, stomach and shoulders. Belly dancing is a “fast” dance that requires higher heart rates than slow dances. Belly dancing burns 306 calories per hour in the average 150-pound person and 408 calories per hour in the average 200-pound person, according to the “Discovery Health” newsletter. Fast dances such as fast ballroom dancing, disco, hula and square dancing burn the same amount of calories. Slow dances such as slow ballroom dancing, the foxtrot and the waltz burn 204 calories per hour in 150-pound people and 272 calories per hour in 200-pound people.

Hatha Yoga

The “Yoga Journal” reported that 15.8 million Americans participated in yoga in 2008. Yoga has eight branches. The three most popular are called hatha yoga. One, asanas, focuses on postures. The second, pranayamas, focuses on breathing techniques. The third, pratyahara, focuses on meditation. Hatha yoga looks like stretching and isn’t a vigorous exercise, but the “Yoga Journal” reports that yoga improves sleep, increases energy, alleviates muscle pain, and reduces blood pressure and heart rate. Hatha yoga burns 170 calories per hour in 150-pound people and 227 calories per hour in 200-pound people, according to the “Discovery Health” newsletter.

Losing Weight

You can lose weight much faster if you belly dance regularly than if you do yoga exercises regularly. One pound equals 3,500 calories. A 150-pound person who does belly dancing exercises one hour daily four times per week will lose 1 pound in about 11 1/2 hours and almost 1 1/2 pounds monthly while belly dancing. A 150-pound person who does hatha yoga exercises 16 hours per month will lose 1 pound in about 20 1/2 hours and about 3/4 of a pound monthly while doing hatha yoga exercises.


  • An Invitation to Health; Dianne Hales
  • National Park Service: Belly Dancing: An Ancient Art
  • Yoga Journal: Home


  • The Merck Manual Home Health Handbook: Starting an Exercise Program

Writer Bio

Jay Schwartz has had articles printed by the "Chicago Tribune," "USA Today" and many other publications since 1983. He's covered health, fitness, nutrition, business, real estate, government, features, sports and more. A Lafayette, Pa. college graduate, he's also written for several Fortune 500 corporate publications and produced business newsletters.

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How many calories does dancing burn / HB

October 8, 2018, 19:37

Dancing is not only about the state of mind and self-expression through movement. It's also about getting rid of extra centimeters at the waist

It would seem, how many calories can be burned in an hour of "it's not clear what"? Some people don't even consider it a big deal. And really, what can be the load? You just move around the hall to the music, and what this gives is not entirely clear.

Video of the day

Dancing is actually a good cardio workout. Depending on your physical form and well-being, you can choose something really light, or you can load yourself so that it will be difficult to walk later, and you will learn a lot about your body, its capabilities and “new” muscles that were practically never there before. involved in the work.

So how many calories does dancing burn?

How it works

Body weight plays a big role in calories burned. This applies not only to dancing, but also to any physical activity. The heavier you are, the more you will spend compared to a lighter counterpart. According to the Harvard Medical School, at a weight of about 60 kg, dancing at a moderate pace, you will burn about 5.5 kcal per minute. This means that in an hour you will lose 330 kcal. A person weighing 70 kg will burn 7 kcal per minute or 420 kcal per hour.

In order to lose weight by dancing, it is advisable to contact a nutritionist who will perform the necessary calculations and create a suitable menu, taking into account all needs. You can do it yourself, the main thing is to follow all the instructions and not retreat. In addition, it is worth remembering that often classes are added to dance classes in stretching or yoga for flexibility and some kind of functional training (TRX, functional training, tabata) to develop speed and endurance. And that's a lot more calories.

“Calorie content” by dance styles.

Now let's figure out how many calories you can burn in an hour doing different types of dance.

  • Ballet, jazz, modern dance - 380-450 kcal depending on the intensity.
  • Aerobics - 374 kcal.
  • Flamenco, belly dance - 238 kcal.
  • Salsa - 405 kcal.
  • Ballroom dancing - 250 (slow) to 320 (fast) kcal depending on speed and intensity.
  • Tango - 389kcal.
  • Waltz - 136 kcal.

As a result, you get a beautiful and toned body without distortions in any direction - slender legs, graceful arms, straight back, regal posture. Oh yes! We completely forgot about discos, milongas and salsatecs - now it will always be possible to say that you did not go for a walk with your friends, but are actively burning calories.

Text published with permission of the author


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90,000 how many calories do each style burn?

Psychologists consider dancing one of the best methods for weight loss!

Everything is simple here: more activity - more calories burned, a bonus - a lot of positive emotions. A positive attitude in the process of weight loss is very important.

And so, our selection of the 10 most popular dance styles:
1) Ballet - 700-750 kcal / hour
For training, performing classical steps, you can burn about 750 kcal. And in order to look graceful, the trainer will also recommend reducing daily calories to a minimum.

2) Hip-Hop - up to 750 kcal/hour
The main elements and techniques of this style are: body swing, jumps, falls, rotations and light acrobatic movements.

3) Reggaeton - up to 700 kcal/hour
Sharp movements involve all muscles, high-quality cardio load strengthens the heart muscle and "accelerates" the blood. During the dance, the legs, hips and buttocks are strengthened, giving the forms a piquant roundness;

4) Jazz-modern - up to 650 kcal/hour
This "mixture" of elements of classical ballet, ballroom dancing, tap dance, break and other styles is attractive in that it heavily loads almost all muscle groups, and this is extremely important in the process of losing weight;

5) Zumba – 525 kcal/hour
Zumba is a dance fitness program that combines fitness exercises and Latin American dance moves.

6) Pole dance (plastic strip) 500 kcal/h
Combines cardio load, stretching exercises and strength training at the same time. Almost all muscle groups are involved. The main load falls on the legs, stomach, back and buttocks.

7) Twerk - 500 kcal/hour
Twerk is a very erotic dance whose roots can be found in American southern rap. The dance actively works out the legs and hips, and also increases the density of the tissues of the pelvic bone, which helps to avoid osteoporosis.

8) Latina — 450-500 kcal/hour
Latina is a common name for many areas of Latin American dances, such as mamba, bachata, jive, rumba, cha-cha-cha and others. All of them are united by the fact that the dance is based on energetic movements that actively help fight excess weight.

9) Belly dance or oriental dances - 300-400 kcal/hour
Perhaps this is the most feminine dance of all possible fitness areas and, at the same time, the most uncomplicated in terms of choreography. It is difficult to overestimate the benefits of oriental dances, especially for women: while doing belly dancing, you actively shake your hips, as a result of which blood circulation increases in the pelvic organs. This helps to restore the functioning of the ovaries, and also has a beneficial effect on the uterine mucosa. With the help of oriental dance, spasms during the menstrual cycle are reduced.

10) Contemporary - up to 400 kcal/hour
Contempo is a dance direction, consisting of many different techniques and styles. It is based on classical dance, modern and oriental techniques - qigong, yoga, taijiquan.

As you can see, dancing is a great helper in the process of losing weight. The main thing to remember is that it is important not only to reduce, but also to keep weight.

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