How many calories does dancing for 30 minutes burn
How many calories do you burn dancing? Calories by type
Dancing is a whole body workout. As well as being a fun, energetic way to lose weight, dance classes can also improve our coordination, stress levels and even reduce the risk of heart disease. In this article, we investigate the average number of calories that different styles of dance burn to help you discover which types of dance are best for weight loss.
Contemporary Dance Calories
Contemporary dance may seem like a dance style that’s filled with slow-paced movements which don’t really give you much of a workout. But in fact contemporary dance can actually burn more calories than running! A study conducted by a group of scientists from the University of Brighton found that a 30 minute session of contemporary dance burns a whopping 534 calories, whereas 30 minutes of running burns just 528.
Ballerinas are renowned for their slim, dainty physiques… but are they just born like that? Or can ballet actually work you up a sweat? Well, according to the study mentioned above, just half an hour of ballet dancing burns an average of 462 calories. That’s 72 more calories than half an hour of cycling.
Salsa Calories Burned
Salsa is well-known for being fast paced. It’s high intensity, quick movements can really get your heart racing, with the dance style’s ability to burn approximately 200 calories in just 30 minutes. With the dancer’s sustained posture and incorporation of a variety of hip movements in many routines, the Salsa is a fantastic way to workout while having fun.
Tap dancing mainly involves using the legs and ankles to perform steps. However, as tap dancers are aware, this style often involves the whole body and can be extremely strenuous when performed at a fast pace. The calories burned through tap dancing can vary, however it is possible to burn 350 calories in just half an hour of tap.
Zumba is a style of dance that was created with exercise and fitness in mind. Many of the moves in this style of dance are inspired by those from other genres, such as Salsa, Samba and Hip Hop. Zumba is a great way to get fit, with a recent study finding that the average healthy woman can burn up to 9.5 calories per minute, totalling an impressive 285 calories in a half an hour Zumba class.
Street Dance Calories
This energetic style is often very high impact and relies on the dancer’s strength, speed, coordination and balance. Street dance requires a lot of energy, and can help you to burn a whopping 606 calories in just half an hour. This style of dance is known for having no rules, resulting in a variety of muscle groups being used as street dancing is performed. Many street dance techniques engage the core, with moves such as the ‘freeze’ which involves holding the body still in a balance-intensive position.
The name of this song is an onomatopoeia of the sound the dancer’s feet make when shuffling. But it’s not just the feet that are used in this dance. The movements in the cha-cha-cha also involve maintaining control of the legs, arms, hips and more, making it an ideal whole body workout. Dancing the cha-cha-cha for 30 minutes can burn a good 200 calories.
Hip Hop Calories
Hip Hop requires your body to be moving continuously, making it one of the most effective types of dance for weight loss and calorie burn. It turns out that all the ‘breaking’, ‘popping’ and ‘locking’ found in Hip Hop moves can really raise your heart rate and even help you to burn around 490 calories in just 30 minutes.
Samba is a very lively style of dance, in which the performer bobs up and down using their knees throughout the dance routine. As well as using the knees, this style also focuses on the use of the waist and hips, which can help to tone up your midsection. Samba involves a variety of rather strenuous movements and can help you to burn around 250 calories in half an hour of dancing.
With Swing’s origins coming from Jazz music, it’s easy to presume that this style of dance is rather laid back and relaxing. However, swing actually requires very fast footwork, alongside the dancer’s ability to hurl their own (and often their partner’s) bodyweight around, making it one of the most strenuous dance genres in existence. Performing just 30 minutes of Swing dancing has been shown to burn 586 calories!
The famous Waltz does not burn as many calories as other types of dances do, however it will help to tone up your muscles and improve your posture. Half an hour of dancing the Waltz is said to burn around 108 calories, which is roughly the same number of calories as there are in a standard bag of Quavers – not too bad ey!
We hope this article has been useful in shedding some light on the number of calories that can be burned by doing different styles of dance. It’s important to bear in mind that the calories discussed in this article are all averages – different people burn different amounts of calories depending on factors such as their weight, muscle mass and effort level.
Calories Burned Dancing | Calculator & Formula – Captain Calculator
Skip to content
LAST UPDATE: September 24th, 2020
The average person will burn 300-800 calories per hour dancing.
The number of calories burned will depend on your weight and the intensity and style of dance. A 200-pound (90.7kg) person will burn 458 calories per hour tap dancing and 700 calories per hour in an aerobic dance class. A 150-pound (68kg) person will burn 344 and 523 calories per hour in the same scenarios.
How many calories are burned from dancing?
Calories burned per minute = (MET x body weight in Kg x 3.5) ÷ 200
“MET” is a measurement of the energy cost of physical activity for a period of time. You can find an activity’s MET on the chart above.
A task with a MET of 1 is roughly equal to a person’s energy expenditure from sitting still at room temperature not actively digesting food.
A task with a MET of 2 uses twice as much energy as a task with a MET of 1. A task with a MET of 10 uses 10 times as much energy as a task with a MET of 1.
MET values “do not estimate the energy cost of physical activity in individuals in ways that account for differences in body mass, adiposity, age, sex, efficiency of movement, geographic and environmental conditions in which the activities are performed. Thus, individual differences in energy expenditure for the same activity can be large and the true energy cost for an individual may or may not be close to the stated mean MET level as presented in the Compendium.” (as quoted from the main page of the Compendium of Physical Activities).
A person weighs 180 pounds (81.65kg) and tap dances (a task that has a MET value of 4.8) for 1 hour (60 minutes).
Calories Burned from tap dancing (per minute) = (4.8 x 81.65 x 3.5) ÷ 200 = 6.86
Calories Burned from tap dancing (for 60 minutes) = 6.86 x 60 = 401
Sources and External Resources
- Ainsworth BE, Haskell WL, Herrmann SD, Meckes N, Bassett Jr DR, Tudor-Locke C, Greer JL, Vezina J, Whitt-Glover MC, Leon AS. The Compendium of Physical Activities Tracking Guide. Healthy Lifestyles Research Center, College of Nursing & Health Innovation, Arizona State University. Retrieved May 11, 2015, from the World Wide Web.
- Arizona State University Healthy Lifestyles Research Center – Compendium of Physical Activities – Dancing – Provides MET values for dance activities.
- Learn about “MET” and the compendium of physical activities from Arizona State University, University or South Carolina, and Wikipedia. There is a summary of general physical activities defined by intensity from the CDC and the Harvard School of Public Health.
- Recommendations on physical activity for health from the Harvard School of Public Health and the WHO.
- Read about the health benefits of dance with “The Many Health Benefits of Dancing” by Berkeley Wellness, “Use It or Lose It: Dancing Makes You Smarter, Longer” by Richard Powers of Stanford Dance, “Why Is Dancing So Good For Your Brain?” by Christopher Bergland of Psychology Today, and “Dance – health benefits” by Australia’s Better Health Channel.
- Learn to dance with “Learn to Dance with Three Easy Steps” by the Wall Street Journal’s YouTube video, “The Best Online Dance Training Programs You Can Try At Home” by Rachel Rizzuto of Dance Magazine, “7 Dance Moves You Should Always Have In Your Arsenal” by Cory Stieg of Refinery 29, and “7 TikTok Dance Tutorials from 2019 That’ll Make You Look Like a Pro” by Dylan Kickham of elite daily.
More Calorie Calculators
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. nine0003
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. nine0003
“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
0006 Opinions of the new time
Tags: Dancing weight loss Irina Baranskaya
How much calories are burned for dancing
how to dance and get rid of the way to lose weight and get rid of the way cellulite
Do you think you can lose weight only if you deprive yourself of delicious food and regularly torture your body in the gym? You are wrong - you can lose weight with pleasure! For example, dancing. nine0003
Dancing is one of the most affordable and enjoyable ways to keep yourself in great shape. Dancing classes allow not only to get rid of fat folds and tighten muscles. Rhythmic movements improve flexibility and coordination of movements, strengthen immunity, speed up metabolism, promote the breakdown of fat and get rid of cellulite. During dance, the body produces the hormone of happiness - endorphin. So a charge of vivacity and positive is guaranteed!
It remains to find out: how many calories does dancing burn and how does dancing save cellulite? We will talk about this further. nine0003
Dancing for weight loss: how many calories can you burn in a workout?
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. nine0080 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/hour 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. nine0003
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.
Latina - 450-500 kcal/hour Latina is the common name for many Latin American dance styles, 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. nine0003
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. nine0003
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 first and foremost 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! nine0003
Burning calories by dancing
Dancing is an aerobic exercise, during which the body is saturated with oxygen and actively burns fat in muscle tissue. This is a very simple and affordable way to get a toned figure and smooth skin without signs of cellulite. You don’t need any special equipment (except for half-dance) and you don’t need to drag yourself through the whole city to a sports club either. You can dance at home, and on vacation, and wherever you are in the mood to warm up.
The number of calories burned while dancing depends on your weight, age and duration of the class. On average, a dancer weighing 50 kg burns about 250 calories per hour of moving to music. With a weight of 75 kg, the body will spend 390 calories, and with a weight of 115 kg - already 580 calories per hour of exercise.
Choosing the right dance genre is very important. Ballet is considered the record holder for calories burned. But ballroom dancing is located on the very last step in the ranking of fat-burning dances. However, first things first. nine0003
Dancing is one of the simplest, most fun and rewarding types of physical activity. in addition to a really high calorie consumption, 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 generally healthy weight loss.
Amazingly, the biggest calorie burn is provided by ballet classes: more than 30% more calories in the same time as swimming in 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: How many calories do you burn swimming? How many calories are burned in crawl swimming or diving?
It is also interesting that ballroom dancing burns calories very little 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 at the same time.
To find out how many calories are 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:
|forms of dance classes and physical exercises||are burned by calories, kcal/hour, with a weight of|
|90 kg9191919 kg||60 kg||50 kg|
Do you want to lose weight? Top up on cardio. And then everyone imagines the hell of a treadmill or an endless circle in the stadium near the house. But what if we tell you that you can lose calories, get high on your favorite tracks and pump your body and heart in an unusual format of cardio training? And this is not even about innovative simulators, popular cycling or a banal jump rope. We are talking about dancing!
As part of our editorial experiment, we went to dance training at New York Dance Studio
, armed with special sensors and Suunto smartwatches. The purpose of our experiment was to find out how many calories can be burned during a regular dance workout at the "Beginner" level. The results exceeded all expectations, but more on that later.
we understand that the individual calculation of calories burned during training directly depends on the parameters of your body: height, weight, etc. Therefore, all data below is individual and may not be accurate. But these figures can be taken as an average, if you do not plan to feel sorry for yourself and be lazy in training, and the coach expects to squeeze the maximum out of you. nine0003
During the experiment, we attended two training sessions in the areas of "Hip Hop" and "House". Compare the data and try to understand what is right for you.
hip-hop: we squeeze the maximum under bit
Duration of class:
Michelle Beatz (Mikhail Nikiforov)
Hop is a dance direction that has absorbed African American street philosophy, elements of funk, pop, break and jazz. It originated at the end of the last century as a dance of the inhabitants of poor American neighborhoods. But what came out of it - expression, passion, creativity, freedom and emotions - went far beyond street battles. nine0003
The training itself was quite varied and was divided into blocks: warm-up, study-repetition of individual basic elements that make up the dance, memorization of choreography through the combination of various elements (bundles). It was hot and difficult from the fact that the brain fought with the body. It was important not only to perform the element correctly, but also to remember its place in the combination, to follow the technique and attention ... to relax. Yes, yes, with all this, it was still necessary to relax, trust the music and start enjoying the process. But the results were worth it. nine0003
As a result, thanks to my meticulousness (often repeating elements and a little grimace under the beat in front of the mirror), in one training session I walked as many steps as I walk daily from the metro to the house (there are 3517 of them).
Maximum pulse (peak):
The number of burned calories:
410 Kcal Classes: 903 9000 9000 9000 9000 9000 9000 9000 9000 9000 9000 9000 9 calories
Kerry (Karina Muslimova)
House - dance from the dance of one Chicago in the early 80s. Interestingly, the name of the style comes from the Warehouse club, where DJs started playing house music. What is in the music is reflected in the dance - it's high speed, rhythm, drive. Wide, energetic movements are performed to short slowing down and then accelerating fragments of house. nine0003
House is legs, legs and more legs. And when the coach says: “Let's connect our hands, swing to the beat and make a turn,” the brain explodes. But the most amazing thing about this is that our body is much smarter than we are, and perceives a lot on some intuitive level. Therefore, after a few repetitions, I began to automatically (bingo) perform a bunch. And honestly, I’ll tell you, this is a real thrill when you just start moving on the same wavelength with the beat and sounds without any extra stress. It's like dancing in a disco, but without improvisation, but with clear preparations. All in all, a definite recommendation from me. nine0003
do not skip the warm-up. This is necessary in order not to get a ridiculous and unnecessary injury. And in dance, this is a great way to hone the technique of the basic elements that are used in drawing up connections and choreography.
The readings of the gadgets surprised me: by the number of steps taken, the house even interrupted my way from the subway to the subway. For a workout, I found and jumped about 4120. That's how you go to two workouts, and the norm for the day is ready.
The main advantage of dancing is that it is simply impossible to think about something superfluous during training. I thought about the perishability of life or the routine at work - I missed a couple of the coach's recommendations and already got out of rhythm. Therefore, if you want to dance cool, at the master class you will have to turn off your head and join the process. Here is such a budgetary motivation - cheaper than a session of a psychotherapist, you will also burn calories.
You can learn more about dance directions, schedule and levels. nine0003
Any activity that increases your heart rate helps burn calories, which is why dancing is a great way to get rid of excess body fat. The calories burned by dancing can vary greatly depending on which muscle groups are used during the movement of the body. The longer people dance, and even with pleasure, the higher the chances of burning fat and building a muscular corset. This is especially interesting for the category of people who are trying to keep their weight and body volume within the given limits, or are starting to think about it. nine0003
There are quite a few styles from which you can choose the one that suits you: belly dance, ballroom styles, swing, ballet, salsa, hip-hop, breakdance, tap, vogue, lambada. These and many others can be found in financial centers, special dance schools on Vernadsky or Lenin Avenue, in Moscow or Chelyabinsk, in a big or small town. If you know how to study on your own, TV or Internet video tutorials will help.
A dance session (about 30 minutes) can burn between 105 and 620 calories. The result is influenced by many factors, such as
The number of calories spent on a dance or class can be increased if:
- Exercise in a good mood, enjoying the dance, freely performing all movements, without constraint and tightness.
- If arm movements are expected, perform them with maximum opening, this will allow more muscles to be involved in the work.
- Take big steps, move more and move up and down as much as the dance steps allow. Try to feel your muscles in your thighs and buttocks. nine0032
- Keep your whole body in good shape without forgetting your posture.
- Perform all movements with full force, but comfortably.
And of course, to achieve the result, it is not enough to just dance at a corporate party two or three times a year. Regularity is needed, which implies at least two full-fledged classes per week.