How many calories do 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.


Also Read: How I lost 20KG

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by Jay Schwartz

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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.

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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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Best Dance Training to Lose

Tanning - this is not only a good mood, but a good mood, but a good mood, but a good mood, but a good mood, but a good mood, but a good mood, but a good mood, but a good mood, but and a great way to improve your fitness. We will tell you how to lose weight with the help of dancing, we will provide scientific data and advice on the frequency of classes and nutrition.

Petr Yastrebov



weight loss


You can think of dancing as something you do in a club on a Friday night. But in fact, dancing is a great way to exercise, burn fat, calories, and lose weight. Men Today has already written about how beneficial dancing affects well-being. If you're looking to add a few new moves to your workout plan, read on to find out how dancing can help you lose weight.

How many calories can you burn dancing?

As with most types of exercise, faster and more vigorous forms of dancing burn more calories than slower ones. For example, dancing hip-hop will expend more energy than waltzing. Here are some examples of how many calories you can burn in 30 minutes of dancing if you weigh 70 kilograms:

  • Ballroom dancing: 118 calories
  • Hip-hop: 207 calories
  • Salsa: 143 calories
  • Swing: 207 calories

The US Department of Health recommends that adults get at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise each week. This is necessary for health benefits and weight loss.

So if dancing is your main form of exercise, the amount of time you spend doing it depends on how vigorously you do it. If you want to lose significant weight (lose 5 percent or more of your body weight), experts recommend at least 300 minutes of moderate-intensity exercise per week.

( See also: How Lack of Sleep Prevents Weight Loss: 5 Reasons to Sleep More)

Dance Variations and Weight Loss

There are many different types of dance, each of which will provide health benefits and potentially help you lose weight. Many gyms offer dance lessons, and online dance videos are available to help you figure out which form of dance is right for you. If you prefer free movement, you can simply turn on your favorite music in the living room and dance for 30 minutes or more. If your heart rate increases in the process, you burn calories. If you are interested in certain types of dance, here are some popular options for exercise and weight loss.


Zumba is a dance fitness program with Latin American and other international music. It is based on interval training, where fast and slow movements alternate. These short bursts of high-intensity exercise will burn even more calories than just dancing at a steady pace. Many fitness clubs and community centers offer zumba classes suitable for all fitness levels. Numerous studies also speak about the benefits of dance. For an hour of training, you can burn 400-500 kcal.


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Hip-hop is a high intensity, high performance form of dance. It includes everything from breakdancing to modern dance moves. Some gyms may offer hip hop classes. Many dances in this style include repetitive movements, some of which are associated with a strong percussive load. These movements can lead to injury if done incorrectly or if you don't take time to rest between sessions. For an hour of training, you can burn 400-450 kcal.


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Ballroom dancing

Ballroom dancing includes partner dances such as waltz, foxtrot or tango. Although there are many competitions in ballroom dancing, it is a great workout for amateurs. Visit your local community center or dance studio in your neighborhood to see if there are ballroom dancing classes you can attend. Ballroom dancing is low-impact, so it's a great way to get some aerobics if you have joint problems. The effectiveness of ballroom dancing is also confirmed by research. For an hour of training, you can burn 300-400 kcal.


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Belly dance

During this type of dance, many muscle groups work. Moreover, the abdominal muscles are the hardest. In addition, the muscles of the shoulder girdle and back are strengthened. At the same time, the load on the joints and ligaments during classes remains minimal. Belly dancing will help you lose weight and tighten your figure. For an hour of training, you can burn 350-400 kcal.


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Pole dance

This type of dance will allow you not only to relax, but also to lose weight. Classes include all types of loads: power, aerobic, stretching, elements of acrobatics. Dancing for weight loss on a pole tightens all muscle groups. So, the muscles of the arms and shoulder girdle, the press and muscles of the back, legs and buttocks, as well as the calf muscles are actively working. Classes improve flexibility, stretching, transform posture and gait. For an hour of training, you can burn 450-450 kcal.


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Passionate Spanish dance sets a very fast pace, so that the process of losing weight will not seem monotonous and boring to you. In order to master flamenco, you need to learn how to beat a fraction, keep your back straight and arch your hands. After a few months of training, the hips and buttocks decrease in volume, and the calf muscles acquire a beautiful relief. Also, with the help of this dance, you can lose weight in the arms and neck. Other elements of flamenco, twists and turns, work out the muscles of the back. This will help you strengthen your spine. For an hour of training, you can burn 300-400 kcal.


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We have prepared some tips to increase the effectiveness of dancing for weight loss.

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