How many calories do you burn line dancing

Does Line Dancing Help with Losing Weight? – Country Dancing Tonight

The Slappin' Leather Line Dance

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The Slappin' Leather Line Dance

Are you trying to lose a little weight or get in better shape, but you hate going to the gym? There are a ton of other ways to get physical activity that is more enjoyable than going to the gym and getting on a treadmill, bike, or elliptical. To really be successful in weight loss, it’s important to do something that you enjoy, like line dancing!

Line dancing does help with losing weight because it elevates your heart rate for an extended period of time. When you elevate your heart rate through dancing, your body burns more calories. One key to losing weight is burning more calories than you consume, so line dancing can definitely help!

Different line dances are performed at different levels of intensity. The higher the intensity, the greater calorie burn. In this article, we will also discuss other elements of line dancing that can contribute to weight loss include building muscle in your legs, back, and abdominals.

How Does Line Dancing Help with Weight Loss?

Line dancing incorporates a variety of different exercise elements. It includes cardiovascular exercise for your heart, strength training for your muscles, and endurance for overall body function. It is also an amazing way to relieve stress because it’s fun and just makes you feel good.

Line Dancing Provides Cardiovascular Exercise

Dancing is a form of exercise that is mainly considered to be cardiovascular or cardio as most people refer to it. Cardio is a type of exercise that involves an increase in your heart rate as discussed earlier. It is excellent not only for weight loss but also for your heart health.

If you think about your biceps, they get strong the more you do bicep curls. It is the same concept as your heart. Assuming you do not have any major heart conditions that would alter the outcome of cardio exercise, the more you do, the stronger your heart will become.

Line Dancing Helps Build Muscle

But dancing doesn’t just elevate your heart rate and contribute to a cardiovascular workout. It is also a really great way to build muscles in your legs, back, and abdominals. The more muscle you build, the more calories your body will burn at rest.

Say what?

Let’s say that again… The more muscle you build, the more calories your body will burn at rest. Muscle is what we like to call high-maintenance! It requires a ton of energy and upkeep. Since muscles need more calories to recover from exercise and to maintain their structure, they will contribute to a higher overall calorie burn for your body on a daily basis.

Dancing builds muscles in your legs through the different footwork, jumps, turns, pivots, and sometimes squat-like movements. During these types of dance moves, your quadriceps, calves, and hamstrings are working to shift your bodyweight back and forth. There are also many dances that include movements that are similar to half-squats even full squats that place a huge amount of resistance on your leg muscles to lift your body back to an upright position.

In addition to your leg muscles, line dancing can also help to build muscle in your lower back and abdominals. Dances that include torso twists, side bends, and hip movements are prime examples of this. They will force the muscles in your abs and low back to activate, which in turn helps to tone and burn more calories.

Line Dancing Builds Endurance

Endurance can be achieved on multiple levels when you dance frequently. You might start out with 30-minute dance sessions and find that your hips, back, or feet start to hurt. However, if you are consistent with your dance sessions over time, you will start to notice that you can dance a little longer, a little faster, or a little harder.

This is because your body is getting stronger and more apt to the work that it is doing. Like they say: “practice makes perfect”. Although we’re not really striving for perfection here, we are certainly striving for our hearts and our muscles to get stronger.

The beautiful thing is that the stronger your muscles and heart get, the more calories you’ll be able to burn, not only from having more muscle but also because your dance sessions will likely become longer, more intense, and more productive.

Line Dancing Provides Stress Relief

One of the best reasons to use line dancing to help with weight loss is the potential for stress relief. It might seem unrelated, but stress is definitely a factor that can lead to overweight and obesity. Stress has been linked to weight gain in tons of scientific studies and continues to be researched as a key factor.

Not to get too “science-y”, but stress releases a hormone called cortisol. Too much cortisol released into the body contributes to weight gain by inhibiting your body’s ability to process things like fat and sugar. If your body can’t process those things, it will store them as fat instead.

In order to avoid allowing stress to cause weight gain, it is recommended that people find ways to relieve stress on a daily basis. This can be achieved through meditation, deep breathing, going for a walk outside, spending time with loved ones, etc. It can also be achieved through exercise, which obviously includes line dancing!

Key Things to Consider When Using Line Dancing as a Way to Lose Weight

There are a variety of things to consider with any weight loss program. The different elements of an exercise session can be combined in different ways for different results. With line dancing specifically, you should consider the following things:

  • The duration of dance sessions
  • The intensity of the dances
  • The order in which you perform the dances
  • The rest time in between dances

You basically want to get your heart rate elevated and keep it there for an extended period of time. There are different methodologies in terms and duration and intensity for cardiovascular exercise, including line dancing. There is no single correct formula, so try a few different things before you decide what is going to work best for you.

Here is a breakdown of the elements listed above and how they affect your dance workout. 

The Duration of Dance Sessions

According to the American Academy of Sport Medicine, you should aim for about 30 minutes of moderate physical activity at least five days per week. It can vary based on specific health concerns and varying intensity levels of your exercise. You should talk to your doctor before starting any exercise program.

Assuming you are medically cleared to exercise for 30 minutes or more per session, this is a really good starting point. If you’ve been dancing or doing other forms of exercise for a long time, you will likely be able to dance longer than 30 minutes at a time. Your best bet is to listen to both your doctor and your body.

The longer your exercise session, the more calories you will burn over. Think of it as going for a walk or a jog. If you’re out there for 30 minutes, you might burn 200 calories but if you’re out there for an hour, you could burn double that. Remember the goal is to elevate your heart rate for an extended period of time that feels comfortable (and fun!) to you.

The Intensity of the Dances

Different dances have different levels of intensity. We will get more into specific dances in a later section, but knowing the ones you enjoy doing and how they affect your heart rate is really helpful when using line dancing for weight loss. The higher the intensity, the more calories you will burn.

Higher intensity dances might cause you to need longer breaks in between dances, or could even cause you to shorten the duration of your exercise session. This isn’t necessarily a bad thing, but rather something to consider when planning out your dance sessions.

If you want your sessions to be longer because you just really enjoy dancing, you might select low-to-moderate intensity dances. If you don’t have a lot of time, you might choose high-intensity dances because you will be able to burn more calories over a shorter span of time. It’s really a matter of personal preference.

The Order in Which You Perform the Dances

If you’re ever heard of high-intensity interval training (HIIT), you know that it can be applied to multiple forms of exercise. In a nutshell, the workout includes alternating periods of higher intensity and lower intensity work. This requires your heart rate to increase, recover, increase, recover, which helps you burn more calories.

Since different dances have different levels of intensity, you can alternate them in order to create your own HIIT workout through dancing. It will not only make the dance session more efficient from an exercise perspective but will also make it more fun. When you’re out in a dance hall, the songs are often alternated in this way, not for exercise purposes, but just because the playlist is varied to keep things interesting.

The Rest Time in Between Dances

Last but not least, you should consider the rest time in between dances if you’re trying to use line dancing as a way to lose weight. Too much rest time in between dances can decrease the effectiveness of the dance session from an exercise perspective. Although it will still be fun, you won’t burn as many calories.

We recommend no more than 60-90 seconds between dances unless you are really exhausted from a high-intensity one. Your body basically gets into an energy-burning cycle during cardiovascular exercise and you want it to stay there. If you do one dance and then go sit down for 15 minutes before the next one, you won’t get the full benefit that you would if you tried to dance consistently for at least thirty minutes.

Again, it is always really important to listen to your body. If you need to rest, by all means, REST! But if not, keep moving for maximum calorie burn!

Which Line Dances Are Best for Weight Loss?

There are so many dances that it’s hard to narrow them down and list them out. However, there are several that tend to be staples in any dance hall or line dancing class. We will focus on a lot of the staples and throw in a few more elusive ones just for fun.

For this list, we have categorized them into high, moderate, and low intensities. Some of the dances will seem to fit into a different category based on your own fitness level, so don’t get hung up on the levels. This is meant to be used as a basic framework so you can decide whether you need to add some higher or lower intensity options into your workout.

High Intensity

Slappin’ Leather is a dance that is typically performed to fast-paced songs that are upwards of 140 beats per minute or more. One of the eight-counts in this dance also includes standing on one leg while “slapping” the leather of your boots on the other foot. This is building some major quad muscles and cranks your heart rate up. I’ve included Slappin’ Leather in a previous post “20 Beginning Line Dances You Need To Know!” check it out to learn the dance!

Cotton Eyed Joe is a really fast-paced dance with a lot of jumping movements in it. This one will really get your heart pumping and probably make you sweat a little bit. It’s awesome for a burst of high-intensity cardio and also a major calorie-burner.

Copperhead Road is an awesome dance that is not only a blast to do, but also a burst of cardio. It has a lot of variations, depending on what area of the country you live in, but it is typically a high-intensity dance.

Moderate Intensity

Tush Push is a nice, moderate-intensity dance that goes well with songs that are around 120-130 beats per minute. It has some body rolls in it that are great for working your abs and back, as well. Click here to find out more about the Tush Push and see an instructional video on my post called: “20 Beginning Line Dances You Need To Know!”

The Cowboy Cha-Cha can be low or moderate intensity, depending on what song you choose, but it’s really fun to do and activates lots of muscles in your quads and hips. It is a simple 20 count line dance that has some similarities to the partner version. can’t be loaded because JavaScript is disabled: Line Dance: Cowboy Cha Cha (

Walk through of the 20 count singles version of Cowboy Cha Cha.

Watermelon Crawl is a really fun dance that goes along with the song Watermelon Crawl by Tracy Byrd. It’s great for coordination because it involves several changes in direction throughout that don’t necessarily seem intuitive. Click here to find out more about the Watermelon Crawl and see an instructional video.

Low Intensity

The Boot Scootin’ Boogie can probably fit into both the moderate and low categories, depending on your fitness level. It is fairly low-key in terms of can’t be loaded because JavaScript is disabled: Boot Scootin' Boogie Line Dancers at the Cowboy Palace in Chatsworth, CA (https://youtu. be/_Jb47nuimFI)

Check out this short sampling of the line dance Boot Scootin’ Boogie.

Neon Moon is a cha-cha that does not involve any of high-intensity moves. It is slow and flowing but activates the abs and low back. The sheer nature of a cha-cha includes a lot of hip movement, which is what activates those muscles. can’t be loaded because JavaScript is disabled: Neon Moon – Line Dance (Count & Dance) (

Check out the line dance for Neon Moon!

Where Can I Go to do Country Line Dancing?

Depending on where you live, there might be some dance halls or even dance studios that teach line dancing. Definitely do some online research about your area and see what you can find. Many dance halls will offer dance lessons early in the evening before the night really gets going, so that’s a great place to start.

But if you happen to live in the So. Cal area or in Nashville or central TN, check my list posts of the 15 Best Country Bars for Dancing for either place.
15 Best Country Bars for Dancing in Southern California
15 Best Country Bars for Dancing in Nashville, TN

There are also a lot of different options for dancing in the comfort of your own home with streaming options. There are tons of YouTube channels available that teach line dancing and also play music along with their dances so you can practice. If YouTube isn’t your thing, you could consider something else like Country Heat, which is a workout program produced by Beach Body.

Something else that is available is online dance academies. These are a little different than YouTube or Beach Body, but they work in much the same way. You can register as a student of an academy and get instruction from a dance teacher through video conferencing systems. This can be a great option, as well.

Regardless of which format you choose, you can really build a nice workout program for yourself using these different online resources. You’re going to burn calories whether you do it at the local dance hall or in the comfort of your own living room. Just be sure that if you’re using YouTube videos that you line them up ahead of time. Remember that you don’t want to rest too long in between dances because your heart rate will come back down!

Going Dancing is a Great Fun Form of Exercise

Hopefully, you’ve learned a thing or two about cardiovascular exercise, how it helps your body and how line dancing fits into this equation. In general, it’s important to just enjoy your dance sessions and not get hung up in the nitty gritty of programming certain songs and dances into the lineup. Your body will respond favorably to any additional physical activity, so just get up and get moving.

Dancing is an excellent form of exercise and one that is easy to stick to if you love to dance. The exercise that you will do consistently is the best kind!

Dancing Calories Burned by Type - How many Calories does Dancing Burn?

     Dancing is a great way to get your heart rate up, get rid of extra body fat, and build lean muscle. Because people enjoy doing it the likelihood of adherence is high, which is one of the most important predictors in any given exercise routines ability to help you get fit and stay fit.

     This form of a workout uses a wide variety of motions to engage multiple muscle groups in a dynamic way that uses a significant amount of calories. The exact number burned depends largely on what style you’re doing.

     There are so many different kinds of dance; to name a few of the better known, there is hip hop, salsa, ballet, swing, ballroom, belly dancing, tap, break dancing, folk, Zumba, country or Western, pole dancing, or even something like moshing. Say what you want about them, but they all count as some form of dance, and they all count as a workout.

     Here’s a breakdown of approximate expenditure for each type; all estimation ranges are calculated for individuals weighing between 120-190 lbs. Actual figures will fluctuate according to variables such as weight, muscle mass, gender, and intensity or effort put forth.

Dancing calories burned per hour

Hip Hop – Hip hop involves large movements of the entire body, which places it high on the expenditure scale. It also often involves freestyling, meaning that muscle groups are kept guessing and are less likely to stop responding to the exercise or hit a plateau. In 60 minutes, hip hop will use between 370 (for people of lighter bodyweights) to 610 (for those weighing 180 and up) calories.

Calories burned Salsa dancing – Roughly 405 per 60 minutes for someone weighing 140, or around 480 for a 180 lb person.

Ballet – We estimate that there are 380 to 450 ballet calories burnt per hour. As an added bonus, this form of dance tends to be associated with great posture, a strong core, increased flexibility and very strong legs. It is known for building that long and lean look that women so often strive for, but make no mistake; ballet requires a great deal of strength. For example, pro football players have been known to use ballet training to improve their performances.

Swing – Hurling around your own bodyweight (and possibly your partner’s too) in this moderate to intense cardio workout burns between 300 and 550 cals. Depending on how high impact your style is and how much intensive maneuvering you do of your partner, it could very easily expend even more.

How many calories does ballroom dancing burn? – Slower paced styles will expend between 150 and 220, while quicker types will range between 250 and 320 per hour.

Belly dancing calories burned – Roughly 270-320 for less intense versions, and between 290 and 360 for faster & higher intensity styles.

Tap – This ends up being a full body cardio workout but the legs do the bulk of the work. This one has a high amount of variance in expenditure estimations; between 200 and 700 depending on pace, steps per hour, and the amount of effort required for the moves.

How many calories does break dancing burn? – This kind of dancing can require a great deal of strength and agility, as some of the moves require impressive poses holding one’s own bodyweight. We estimate that break dancing burns 400-650 cals per hour.

Folk – For slower types; 250-330 calories, for faster paced styles, between 310 and 420.

Zumba – Get the rundown on Zumba calories here

Country or Western – Again, the amount of effort put forth and the speed and difficulty of the movements will make a big difference, but generally speaking, this type of workout will use up between 290 and 420 calories.

Pole dancing calories burned – Along with building strength, you can burn between 250 and 350 while partaking in this popular workout trend.

Moshing – This style arguably might require the least amount of skill, but it uses a ton of energy; there are between 400-750 calories burned moshing, potentially.

     Remember, all of these figures are estimates that are influenced by an extensive variety of complex factors.

close all rings - Apple (UK)

Target: close all rings

Three rings: Mobility, Exercise, With warm-up. One goal: close them all every day. Such a simple and fun way to fill the day with healthy activity will quickly become a habit. This is the idea behind the Activity app on Apple Watch.

How to close the Mobility Ring: Reach your active calorie burning goal.

Apple Watch can calculate how many active calories you spend during the day. Active calories are those calories that you burn while moving. For example, climbing the stairs in the office, playing with children in the yard, or just cleaning the room. Try to spend the day moving - it is an important part of a healthy lifestyle.

Any movement


Walking the dog up to 170 calories per hour

Walking the dog


calories per hour

Weeding garden beds


calories per hour

Ping-pong game


calories per hour

Dancing at a concert


calories per hour

Bicycle ride


calories per hour

Playing tag with children


calories per hour

There are many ways to burn active calories.

Set dial

with rings.

Choose one of the Activity watch faces or add an extension from the Activity app to any other watch face. This way you can track your progress throughout the day.

Change target

  1. Open the Activity app.
  2. Scroll down the screen using the wheel on the clock.
  3. Tap Change Mobility Goal.
  4. Change the value using "+" and "-".

Each week, Apple Watch offers a new Mobility goal. Its level depends on your activity. This means that you will always have the perfect motivation.

How to close the Exercise ring: At least 30 minutes a day of active movement, such as brisk walking.

The "Exercise" ring shows how many minutes a day you were truly energetic. Everything is taken into account: brisk walking, playing sports with the Workout app and other types of activity. These 30 minutes of "Exercise" can be taken at once or, if you prefer, gradually over the course of the day.

Powerful training partner.

Select an activity in the Workout app on your Apple Watch and, with a single tap, start measuring related metrics. There are modes for running, swimming, interval exercises and others.

Select indicators.

And show the maximum.

Up to five different metrics can be displayed for each workout mode: duration, calories, heart rate, and more. All this is configured in the Watch app on your iPhone.

Train with your favorite apps.

Use your favorite fitness apps and your performance will be counted in your Activity rings.

Just 30 minutes of physical activity a day reduces the risk of stroke, diabetes, cardiovascular disease, and weight gain. It also improves sleep, improves mood and reduces stress levels.

How to close the “Warm Up” ring: do 12 warm ups a day, getting up and moving about a minute once an hour.

A sedentary lifestyle can negatively affect your health. That's why Apple Watch tracks how you close the "Warm Up" ring and motivates you to get up every once in a while. The less time you spend sitting, the more alert you feel, and your risk of developing hypertension and cardiovascular disease is reduced.

Get up, don't sit. And you will go far.

Replace your usual desk at work with one that you can work on while standing. If you spend time on your feet, you will move more often, which means you will burn more calories.

Light push to warm up.

If you sit too long, Apple Watch will tell you that it's time to warm up - you will feel a light touch on your wrist. Just make sure "Warm Up Reminders" is turned on in the Watch app on your iPhone.

Don't stand still.

If you get up, walk around a bit. Pour a glass of water. Do a little stretch. Go to a colleague. These little things make up regular physical activity, which gives you a boost of energy and increases your productivity.

A sedentary lifestyle can contribute to the development of type 2 diabetes. And if you spend time more actively, it will help the body normalize glucose levels and reduce other risks.

Three rings. One goal. And lots and lots of motivation.

Apple Watch doesn't just show your progress, but offers you personalized recommendations and motivation to close your rings.

Active prompts

Apple Watch is a personal trainer on your wrist. It monitors how successfully you are moving towards your goals, and tells you what you need to do to close all Activity rings by the end of each day.

Virtual Rewards

When you set a personal best or reach a goal, you will receive a virtual badge. You can view your collection of awards in the Fitness app on your iPhone. You can also earn special badges for participating in seasonal promotions such as Heart Month and Earth Day.


Share your Activity rings with your friends and family. After that, you can receive notifications about their progress and exchange words of support or humorous messages.


Now you can compete with friends one on one. The winner is the one who scores more points in seven days. They are accrued depending on how many percent your rings are closed. And personal coaching tips will help you find out how actively you need to move in order to win.

This is how Apple Watch users close their rings.


Everyone needs activity.

We have optimized our Activity Rings for wheelchair users. The "Warm Up" ring turned into the "On the move" ring. In addition, the Apple Watch tracks the pushes of the hands, with the help of which the wheels of the stroller are set in motion. At the same time, different types of such shocks are taken into account and, depending on this, the "Mobility" or "Exercises" rings are filled. And in the Workout app, there are two modes for exercising in a wheelchair.

Learn more about accessibility features on Apple Watch

Everyone is capable of more.

Learn more about Activity rings and the Workout app in the Apple Watch Support section. There you will also find useful information about Apple Music, the Apple Podcasts app, measuring heart activity, setting reminders for breathing exercises. And many many others.

Explore Apple Watch Support

catch the groove and lose calories

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There came a moment in my life when I desperately needed to lose 5 kilos. Like many with a similar problem, I ended up in a fitness club and tried exercise bikes, ellipticals, treadmills and other equipment. But pedaling and pumping the press was boring, time was crawling, like in a lesson at school. Dance training seemed like a cool replacement for the gym. And I began to study the schedule of group dance classes.

There came a moment in my life when I desperately needed to lose 5 kilos. Like many with a similar problem, I ended up in a fitness club and tried exercise bikes, ellipticals, treadmills and other equipment. But pedaling and pumping the press was boring, time was crawling, like in a lesson at school.

Dance training seemed like a cool replacement for the gym. And I began to study the schedule of group dance classes.

Incomprehensible names alarmed: Zumba, Dance Mix, Oriental, Jazz Modern, Body Ballet. In order not to make a mistake with the choice, I decided to test everything on the cats myself. It was funny. I share.

I wasn't particularly athletic and didn't intend to kill myself in class. The training selection criteria were as follows:

  • Mandatory weight loss effect.
  • Not boring! On the contrary, it is incendiary.
  • You should have enough strength until the end of the lesson, you need to finish it without feeling hatred for the coach.
  • Simple dance elements so that you can repeat if not the first time, then at least the second time.

I went to different classes and eventually chose dance aerobics-latin, aka Dance Mix. Calories burned no less than on the simulators, and dancing was fun and easy. In addition, I learned that latin and zumba are always the most incendiary trainers. This is another bonus 🙂

So, my impressions of dance training.

1. Zumba - incendiary and effective

  • Suitable for: for those who want to dance and lose weight at the same time.
  • What muscles does it train: all groups.
  • is very high.
  • How many calories are spent: 7-8 kcal per hour per 1 kg of body weight.
  • Result after six months: is not only a noticeable weight loss and good shape, but also a bunch of like-minded people.

Started with Zumba, now it is at the peak of popularity. This is an intense workout that includes both cardio and strength training. The main rhythms are Latin American dances: salsa, bachata, samba, there are elements of hip-hop and even ballet.

The lesson really looks not so much like a workout, but like a party, where everyone lights up to cheerful rhythms. It's fun, but requires full commitment, as the pace of the exercises is high for most of the session. As a result, I broke down - without preparation, I simply did not have the strength to jump to the end.

This is how my only Zumba party went.

2. Dance Mix (dance aerobics) - just the right amount

  • Suitable for: for those who want to get sick less and lose weight properly.
  • What muscles does it train: all groups.
  • high.
  • How many calories are spent: 5-6 kcal per hour per 1 kg of body weight.
  • Result after six months: trained cardiovascular and respiratory systems, good tone and emotional mood, extra pounds dropped.

Dance Mix is ​​an aerobic workout with upbeat dance music. That is, running, jumping, walking, swinging arms and legs with choreographic elements from different dances. There is disco, hip-hop, house, strip plastic, latin, R "n" B, folklore - from Russian to Irish. The choice depends on the tastes of the coach. I ended up with an adherent of Latina.

For me, this training turned out to be the perfect way to get my body in order. At the end of the first lesson, I did not die, but I had a feeling of severe fatigue. After 3 classes, it became noticeable that this fatigue was pleasant. Six months later, the fat really decreased, muscles and endurance increased. The main thing is that I'm still dancing 😉

This is what happens to me.

But the Dance Mix is ​​very different. It also happens, depending on the coach and the level of the group.

3. Belly Dance (Oriental) - useful exotic

  • Suitable for: for those who want to work with a feasible load, for lovers of the East.
  • What muscles does it train: mainly pelvis and legs.
  • medium.
  • 4-5 kcal per hour per 1 kg of body weight.
  • Result after six months: improved posture, a sense of self-confidence, a feminine figure.

I came to the trial lesson in sneakers and without a scarf with monists. They didn’t look at me askance, but there was a slight discomfort, since everyone else was dancing in Czechs, tying a scarf around their hips.

The elements are simple, I liked the life-affirming energy of the class. But at the end of the workout, I was almost not tired - I realized that it was unlikely to lose weight here. But getting a waist and correcting your posture is quite realistic.

It is said that increased blood circulation in the pelvic area has a beneficial effect on the female body. And belly dancing also develops the vestibular apparatus, strengthens the joints and is good for the spine.

4. Body Ballet - grace and become

  • Suitable for: for ballet lovers and those who dream of the figure of a ballet dancer.
  • What muscles does it train: back, legs and abs.
  • medium.
  • How many calories are spent on training: 4–5 kcal per hour per 1 kg of body weight.
  • Result after six months: noticeably improved posture, coordination of movements, grace. The figure is approaching an achievable ideal.

In essence, this is a ballet with elements of yoga, Pilates and cardio. It is very beautiful, even though the dancers are not in lush tutus, but in sportswear. In the group for beginners, the exercises are not very difficult, a lot of stretching. Some of them are performed at the ballet barre, if there is one in the hall. I had. For an hour and a half I felt like a ballerina.

There are no clearly regulated rules in body ballet - the coach focuses either on the dance or on the sports component, depending on the wishes of the students and their own experience. In my case, it was more like a classical ballet, measured and boring, with long repetitions of the simplest elements.

5. Jazz Modern (Contemporary) - freedom of expression

  • Suitable for: for those who want to learn how to dance beautifully to any music.
  • What muscles does it train: legs, hips and back.
  • high
  • 5-6 kcal per hour per 1 kg of body weight.
  • Result after six months: toned figure, improved coordination of movements, revealed creative potential.

I didn't go to jazz-modern, because I decided on latin. But I looked through the crack at the lesson. From the side, the dance looks impressive. It looks like ballet, but there is no classic stiffness. There are many unusual figures, free movements, but at the same time everything is very rhythmic.

Impression - I won't repeat it, neither the first nor the second. The elements are complex, the combinations are long: different steps, rotations, jumps, rolls on the floor. It will be difficult for a beginner to join a group if it is not for absolute beginners. The music used is modern, often romantic hits.

Jazz-modern did not suit me only because of its complexity. The loads here are serious, although not exhausting. But this is no longer fitness, but art.

Go through my criteria again:

Slimming Emotions Expended
Zumba yes yes no, overbearing yes
Dance Mix yes yes yes yes
Belly Dance no yes no, little load yes
Body Ballet yes no, boring yes yes
Jazz Modern yes yes yes no, difficult

Everything is simple here: more activity - more calories burned, as 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
You can burn about 750 kcal per workout by doing classic steps. 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, spins 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) Modern Jazz - up to 650 kcal/hour
This "mixture" of elements of classical ballet, ballroom dancing, tap, break and other styles is attractive because 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 movements from Latin American dances.

6) Pole dance (plastic strip) 500 kcal/h
Combines cardio, stretching 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 styles 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 dance - 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. An important factor that helps not to gain extra pounds is a fast metabolism, which can only be achieved with the help of a power load. Dancing is primarily a cardio workout. Therefore, do not forget to add strength exercises to them 2-3 times a week to achieve a really high-quality result!

How many calories are spent dancing in a disco? How many calories are burned in ballet and aerobics?

Dancing is one of the easiest, funniest and most beneficial activities , because in addition to the really high, at the same time you are still positively charged and spend time with pleasure, which is very important when building a body shaping technique and in general time is the same as swimming with a fast crawl. In addition, ballet burns probably the most calories of any type of dance, and more than 3 times!! more than modern dance. It's no wonder that ballerinas and ballerinas are so slender (or maybe they don't take others as astronauts ..:))

Find out:

It is also interesting that ballroom dancing is very insignificant compared to the same disco, normal aerobics and ballet: so a dancer with a body weight of 60 kg consumes 239 kilocalories per hour, while active disco consumes 348 calories in the same time.

To find out how much you spend at the disco, answer yourself the question - how do you like to dance and choose between Disco dances, modern dances and Latin ballrooms.

So how many calories are spent on aerobics, step or disco:

Dance and exercise forms Calories burned, kcal / hour, with a weight of
90 kg 80 kg 70 kg 60 kg 50 kg
Ballet lessons 965 calories per hour 863 calories per hour 761 calories per hour 653 calories per hour 560 calories per hour
Ballroom dancing 354 calories per hour 316 calories per hour 279 calories per hour 239 calories per hour 205 calories per hour
Disco dancing 515 calories per hour 460 calories per hour 406 calories per hour 348 calories per hour 299 calories per hour
Modern dance 308 calories per hour 276 calories per hour 243 calories per hour 209 calories per hour 179 calories per hour
Low intensity aerobic dancing

- calm aerobics

276 calories per hour 247 calories per hour 218 calories per hour 187 calories per hour 160 calories per hour
High intensity aerobic dance

- active aerobics

624 calories per hour 558 calories per hour 492 calories per hour 422 calories per hour 362 calories per hour

Merely limiting your servings is not enough to effectively lose weight. On average, to get rid of 1 kg of fat, you need to burn 7,000 kilocalories, and without sports, this is simply impossible to do. Nutritionists recommend creating a calorie deficit, as well as choosing your favorite type of physical activity. Only with such a tandem will it be possible to properly lose weight. About how many calories you need to burn and how to lose weight, read further in our article.

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How many calories do you need to burn to lose weight

To burn 1 kg of fat, you need to spend an average of 7000 kilocalories (plus/minus 500 kilocalories). They also give a recommendation to lose weight gradually and smoothly, namely by 4 kg per month maximum. To burn fat at 500 g per week, you will need to burn about 3500 kilocalories, per day - 550 kilocalories. And such a deficit needs to be done only in order to get rid of 2 kg per month.

If you follow a diet that allows you to create a deficit of 500 kilocalories per day, you will be able to lose weight by 1 kg in 2 weeks . That is why doctors emphasize the need to use not only a balanced diet, but also physical activity. You also need to consider that the less body weight becomes, the greater the calorie deficit is needed, which makes it necessary to recalculate the amount of calories consumed every 2-4 weeks.

You can lose 1 kg of body weight only by creating a deficit of 7000 Kcal, but this rule only works in the first 1-2 weeks of active weight loss, because subsequently the metabolic processes slow down greatly. For subsequent weight loss, you will need to increase the calorie deficit.

How many calories per day do different activities burn

In order for the weight loss process to proceed competently and in a certain mode, it is necessary not only to regularly provide the body with physical activity, but also to perform the exercises correctly.


This is the most popular form of exercise for obese people. , walking is allowed even for those who have problems in the musculoskeletal system, and the weight excess is too large. It is generally accepted that:

  • normal at a maximum speed of 3 km/h burns 200 kcal per hour of such load;
  • Walking at a speed of 5 km / h will require at least 300 Kcal per hour from the body, sometimes 400.

But these indications are very conditional, because a lot depends on such factors:

  • walking temperature;
  • initial/initial weight of a person;
  • the number of kilometers traveled and others.

To maximize your calorie burn, follow these expert tips:

  • Nordic walking can and should be practiced . This is a load that is carried out using special ski poles. It is considered the safest and most effective for weight loss, it allows you to burn 40% more calories than normal walking.
  • Walking up and down stairs will be very effective . But this type of load is allowed only for those who do not have problems in the work of the cardiovascular system. If you do such walking, you will be able to burn 60% more calories.
  • Losing weight must walk at least 5 km a day , only in this case you can count on effective weight loss. In this case, the step should be medium, and the pace should be high enough (as far as possible).
  • Walking time should not last less than 40 minutes , because the process of burning calories begins at 20 minutes of training and continues until it ends. The best option is the load for 60 minutes, then it needs to be increased to 90 minutes.


At a typical "amateur" running speed of 7 km/h, 600 kcal is lost in 60 minutes of training. Jogging will be especially effective, which burns about 1000 kcal in 1 hour, but it may be contraindicated for people who are very overweight. At least, doctors and sports instructors do not advise starting weight loss with such a load, because damage to the musculoskeletal system and disruption of the cardiovascular system is possible.

It is worth paying attention to, which can be walked according to the scheme walking 100 m - jogging 400 m - sprint (fastest run) 300 m - walking 100 m . Such training in the early days can be performed with double repetitions, but for people who are too obese, even such a “lightweight” option can become problematic.

Therefore, at first it is worth reducing weight by at least 10 kg by walking and correcting nutrition, and only after that start more intensive exercises.


Unfortunately, this popular weight loss exercise burns catastrophically few calories - only 5 kcal per minute . But you can increase this figure with the help of dumbbells - weighting makes it possible to get rid of 15 Kcal per minute.

These data are not grounds for refusing to perform the plank exercise, because it will be effective for strengthening muscle mass.


To make this type of exercise more useful in terms of weight loss, you need to use dumbbells during the exercise. Even if they are 1 kg each, at least 500 Kcal will be burned per hour of training.




Such a load is considered one of the most effective for maintaining physical fitness and losing weight. By doing only one, 1 Kcal is burned. If you perform the exercise constantly, then you can increase the number of repetitions to 50 and even 100. Accordingly, you will be able to burn 50 and 100 Kcal. Considering that push-ups are performed at a fast pace, you will need to spend a maximum of 5 minutes on one approach.

This exercise belongs to high-load gymnastics, and it burns 690 kcal per hour of load. It is easiest to perform it with legs wide apart, but if you want to enhance the effect, then the legs should be located side by side. On inhalation, the body is lowered; on exhalation, it is lifted.

For quick weight loss, women need to perform 45 push-ups per day, dividing them into 3 sets. Men will need a heavy load - 100 push-ups in 5 sets.


Surprisingly, spinning the hoop is a great way to burn calories. Moreover, this exercise does not require high endurance or special knowledge / skills. In just 1 hour of rotating the hoop, you can burn about 500 Kcal, but you can increase this figure if you perform the exercise at a fast pace. . It is much easier to practice daily two approaches to the hoop for 30 minutes, then each load will save you from 210-250 Kcal.

You can enhance the effect by performing a load while standing on one leg or simultaneously with rotation, do any dance movements or wave / rotate your arms, head.


This is not only a hobby, relaxation and pleasure, but also a method of burning calories. If the dances are slow or take place in a calm rhythm, then in 1 hour of class you can lose about 200 Kcal. You can increase efficiency and increase the rate to 300-400 Kcal by choosing rhythmic, fast, moving dances.

Choosing a specific physical activity will make weight loss effective and real. You can combine classes - for example, in the morning, perform 2 approaches to the rope for 10-20 minutes, do 50 sit-ups in the afternoon, and dance for an hour in the evening. Thus, in a day it will be possible to burn almost 1000 kcal! Usually such a load is gentle, the pace of the exercise is low or medium, so the rate of burning calories will also not be too impressive. Zumba moves

  • General complex. This is a full-fledged workout in the gym, during which both gymnastics and classes on standard simulators are performed, and power loads are given. In 60 minutes, it is possible to burn about 600 kcal. It does not matter what the speed of the exercises will be, the end result remains the same.
  • Tabata is a short workout that only lasts 4 minutes , but during this time, strength exercises are performed at a very fast pace. For 1 minute of such a load, almost 14 kcal is burned! If you perform 3-4 approaches to tabata per day, then it is not difficult to calculate the number of calories that you can get rid of - 250 kcal minimum, which is not bad at all, given the amount of time to complete the complex.

How many calories do you burn during sex

Sex is, of course, not a full-fledged workout, but physical activity is powerful for the body, and this can be used for weight loss . Here's what experts say about this method of burning calories:

  • One kiss destroys 68 kcal, but only if it lasts 60 minutes. If a woman kisses her beloved man in a position on top and doing push-ups at the same time, then in 10 minutes she will be able to get rid of 70 kcal.
  • Undressing each other burns about 8 kcal. If a man starts to unbutton his beloved's bra with his teeth, he will burn about 50 kcal in 1-3 minutes!
  • Massage will be pleasant for both partners. For an hour of such pleasure, you can burn 80 kcal. This result will be both for the massage therapist and for the one who receives the “service”.
  • 30 minutes of slow, erotic dance even in clothes - and you can get rid of 100 kcal. The pace may be different, but it is better if it starts to gradually accelerate.
  • An hour of active sex - and 145 kcal will be burned. If a woman is in a position on top, then another 50 kcal can be safely added to this indicator.

There are many ways to burn calories. The most enjoyable is sex with a loved one, but it will not give impressive results. Therefore, it is better to combine "carnal pleasures" with banal physical activity and lose weight smoothly, while maintaining muscle mass.

Useful video

Watch the video about burning calories for weight loss:

Do you think 100, 200 or twice as much? What is the equivalent of these losses: maybe a whole dinner eaten, or just a small apple for lunch. About different types of activities, and about how many kilocalories you lose in one lesson, read on.

How many calories are burned in different types of dance?

It turns out that not only aerobics and strength training help to quickly lose weight and gain the desired muscle mass. The well-known and beloved dances also help us to become slim and attractive, and finally, to find the figure of our dreams. So, how many calories are burned while dancing.

In the first place, oddly enough, ballet. With the help of various classic pas, you can burn about 750 calories.

Second place goes to Hip-Hop - 465 calories.

Third place at the disco - 394 calories for free and not always beautiful movements.

What to choose?

Classical dances are perfect for respectable girls and women. It is they who will help not only to lose the cherished calories, but will form the correct posture, give special grace and elegance to the gait.

For lovers of sultry parties and hot passions, Latin American dances are an ideal option. Here you can throw out all the emotions out, cheer up and just spin in a crazy rhythm.

You can feel like real feminine goddesses after doing strip plastic surgery and belly dancing. The real art of seduction in its original, pure form will help to win the beloved man.

Where to go to class?

We found out how many calories are burned while dancing. We also learned about the variety of dances, and what is best for you in terms of temperament. Now the matter is small - to find a suitable gym, where you will forget about everything and just enjoy what is happening.

So, in women's fitness you can go to sultry latin classes. Rumba, mamba, samba, cha-cha-cha and salsa - all this will cease to be exotic words, but will become a real hobby. Also in this fitness center there is a unique Zumba Fitness program - a kind of symbiosis of dance and aerobics. If you want to lose as much as possible and completely forget about excess weight, then this is what you need!

Do you want a feeling of incredible freedom? Then feel free to go to. Free dance classes will help not only to completely liberate and relax, but also get rid of unnecessary complexes, add grace and elegance to movements, give peace and real rest to the whole body.

Do you want to be sexy and feminine, to slay your man? Then forward to the club 5th element for oriental dance classes or strip plastic.

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