How many calories does hip hop dancing burn

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

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.

How many calories does dancing burn -

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How many calories does dancing burn? And because dancing is fun to do, this makes it one of the most successful physical activities for losing weight and maintaining a normal weight: you are unlikely to quit doing it, because you love it!

Dancing as a form of exercise uses a wide variety of movements, involving many muscle groups in dynamics - and this burns a significant amount of calories. Exactly how many calories dancing burns depends on what style of dancing you do.

There are a lot of dances, among the most popular: salsa, hip-hop, ballet, swing, ballroom dancing, belly dancing, breakdance, folk, zumba, pole dancing - all this counts as a workout.

Below we give an approximate cost for each type of dance; All values ​​are approximate and have been calculated for people weighing between 55 and 85 kg. Actual numbers will vary based on weight, amount of muscle mass, gender, and intensity or energy put into the dance.


This dance includes a wide range of full body movement, which puts it high on the calorie expenditure scale. Hip-hop often includes freestyle, which causes muscle groups to “guess” what movement is next - this increases the response to physical activity and reduces the likelihood of a plateau effect. An hour of hip-hop uses approximately 370 (for people with a small weight) to 610 (for people with a weight of more than 80 kg) calories.


Salsa burns approximately 405 calories per hour for a 60 kg person and 480 calories for an 80 kg person.


We calculated that ballet burns 389-450 calories per hour. Bonus of ballet: good posture, strong "corset" muscles, flexibility and very strong legs. Ballet is known for making a beautiful, long, well-proportioned body. But ballet is a very difficult type of dance, it requires a lot of strength. Professional soccer players have been known to use ballet training to improve their performance.


Burns 300-550 calories due to its intensity. There are also styles of swing with jumps and a number of maneuvers with a partner - in such cases, swing can burn even more calories.

Ballroom dancing

Ballroom dancing burns different amounts of calories depending on the intensity. Slow - 150-220 calories per hour, fast - 250-320 calories per hour.

Belly dance

Belly dancing burns 270-320 calories - this is a low intensity style. Faster and more intense styles burn 290-360 calories.

Tap dance

Tap dance is a complete cardio workout, where the main work is done by the legs. This dance burns between 200 and 700 calories per hour: this difference depends on the number of movements per hour and intensity.


How many calories does breakdancing burn? It can require remarkable strength and dexterity, as some movements require impressive postures when it is necessary to support the weight of the entire body. We calculated that break dancing burns 400-650 calories per hour.


Slow folk burns 250-330 calories, fast styles 310-420 calories.


Women weighing 55-75 kg burn approximately 350-650 calories per hour doing zumba - and that's only if you do the entire hour of training at maximum intensity.

Pole dance

Pole dance develops sufficient strength and burns 250-350 calories per hour.


This style usually doesn't require much skill, but uses a lot of energy: 400-750 calories per hour is a very realistic figure for this dance.

Please note: these figures are approximate. How many calories dancing actually burns will depend on many factors.



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How many calories does each style burn?

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

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
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 movements from Latin American dances.

6) Pole dance (plastic strip) 500 kcal/hour
Combines cardio load, stretching exercises and at the same time strength training. 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.

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