How many calories does just dance burn
Can This Game Help You Lose Weight?Weight Loss with Just Dance: Can This Game Help You Lose Weight?
Medically reviewed by Danielle Hildreth, RN, CPT — By Kirsten Nunez on January 28, 2021Share on PinterestGuillermo De La Torre/Stocksy United
We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process.
If you’re looking to lose weight, playing “Just Dance” may be an option.
The video game involves competitive dance routines that you can play by yourself or with other people. This can help you burn calories while dancing to a variety of popular songs.
After all, dancing is a form of cardio exercise. It’s also an excellent workout option, especially if you dislike the gym or want an exercise routine that offers variety and an element of fun and competitiveness.
Each dance routine is a workout, even though it might not feel like it.
In this article, we’ll take a closer look at what the “Just Dance” video game is all about, how to use it for weight loss, and the other health benefits it may provide.
“Just Dance” is a video game created by Ubisoft. It’s a dance-based game that challenges players to mimic dancers on the screen.
The game has a library of songs to choose from. Each song has its own unique dance routine. The songs are categorized by difficulty, depending on the movements and physical effort.
“Just Dance” has released a new version of the video game almost every year since 2009. In general, each edition features 40 songs by popular artists.
There are also special editions, such as:
- “Just Dance Kids”
- “Just Dance Disney”
- “Just Dance: Summer Party”
To play “Just Dance,” you’ll need a gaming system like Nintendo Switch, PlayStation, or Xbox.
Depending on your system, you’ll also need a motion sensor or camera. This allows the game to track and rate your moves.
If you buy “Just Dance,” you can also sign up for “Just Dance Unlimited,” an online subscription service that offers access to additional songs. It also lets you use a smartphone to track moves.
You can purchase “Just Dance” at:
- video game stores
- electronic stores
- the electronic section of general merchandise stores (like Target or Walmart)
- online retailers
When buying “Just Dance,” make sure it’s compatible with your gaming system.
According to anecdotal evidence, regularly playing “Just Dance” may help you lose weight, especially if you’re making dietary changes too.
Dancing promotes weight loss by burning calories through physical activity. And, rocking, bopping, and boogying to your favorite tunes with “Just Dance” can help you burn those calories.
The number of calories you burn will depend on your weight, activity intensity, and the duration of your dance session. According to Harvard Health Publishing, in general, 30 minutes of fast dancing, like the type you do with “Just Dance,” may burn:
- 180 calories for a 125-pound person
- 223 calories for a 155-pound person
- 266 calories for a 185-pound person
However, healthy weight loss also requires dietary changes. To lose weight, you need to consume fewer calories than you burn. This creates a calorie deficit, which helps you lose weight.
You can create a calorie deficit by cutting back on the calories you take in while increasing the calories you burn by doing more physical activity regularly.
To reap health benefits, the United States Department of Health and Human Services recommends that people age 18 and older get the following amount of exercise each week:
- a total of 150 minutes or more of moderate-intensity physical activity each week OR
- a total of 75 minutes or more of vigorous-intensity physical activity each week OR
- an equivalent combination of both
However, if you’re looking to lose weight, you may need to exercise for more than the recommended weekly amount. You can do this by playing “Just Dance” for:
- longer than 30 minutes at a time, 5 or more times a week
- a total of 2 or 3 times a day, for at least 20 minutes each time, 5 or more days a week
You can also burn more calories by playing “Just Dance” at a more vigorous pace.
The length of time it takes to see results depends on several factors. Remember, you must consume fewer calories and burn more calories to create a calorie deficit.
As a general rule of thumb, a calorie deficit of around 500 calories a day is helpful for weight loss.
This equals 3,500 fewer calories a week, which may help you lose around 1 pound (0.45 kilograms) of body weight per week. This is considered healthy and sustainable weight loss.
Besides being a form of potential weight loss, dancing is also cardio activity with many other health benefits . Playing “Just Dance,” or doing other cardio exercises regularly may lead to:
- improved cardiovascular health
- increased endurance
- stronger lungs
- stronger bones and muscles
- improved blood flow
- better balance and coordination
- lower stress
- improved brain function
- better mood
- increased energy levels
- enhanced spatial awareness
- enhanced self-confidence
- improved physical reaction time
When playing “Just Dance” or dancing in general, it’s important to stay safe. Follow these tips to avoid getting injured:
- Wear loose, comfortable clothing that allows you to move freely.
- Wear comfortable nonslip shoes that fit properly.
- Remove safety hazards like furniture, loose rugs, and cords from the dance area.
- Drink water before, during, and after each session to stay hydrated.
- Do warmup stretches before dancing. This will prepare your muscles for activity.
- Do cooldown stretches after dancing.
- Start with easy, simple moves if you’re a beginner.
- When trying a new routine, sit and watch it first.
- Take a break if you feel tired or light-headed.
- Avoid intense dance routines if you experience balance or mobility concerns. Start slow.
- If you haven’t worked out in a long time or have an injury, talk with your doctor first. They can provide specific safety tips for your experience.
Playing “Just Dance” is a fun and engaging way to stay active and lose weight. The key is to play the game at an intensity, frequency, and duration that will help you create a calorie deficit.
To lose weight, you also need to take in fewer calories than you burn each day. A calorie deficit of around 500 calories a day is helpful for weight loss.
Try to stay active even if you hit your goal weight. Regular exercise is an important aspect of healthy living and can boost your physical and emotional health and well-being in many ways.
Last medically reviewed on January 28, 2021
How we vetted this article:
Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.
- Calories burned in 30 minutes for people of three different weights. (2018).
- Dance for fitness. (2019).
- Douka S, et al. (2019). Traditional dance improves the physical fitness and well-being of the elderly.
- Physical activity guidelines for Americans, 2nd edition. (2018).
Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.
Jan 28, 2021
Medically Reviewed By
Danielle Hildreth, RN, CPT
Copy Edited By
Share this article
Medically reviewed by Danielle Hildreth, RN, CPT — By Kirsten Nunez on January 28, 2021
Read this next
Does L-Glutamine Help You Lose Weight?
By Rachael Link, MS, RD
L-glutamine is a compound often championed as a weight loss aid, but you may wonder whether it works. This article explains whether l-glutamine helps…
Can You Lose Weight Overnight?
By Ansley Hill, RD, LD
Some popular diets claim to help you shed weight while you sleep, but you may wonder whether there's any truth to the idea. This article explores…
Does Weightlifting Help Women Lose Weight?
By Katey Davidson, MScFN, RD, CPT
With a growing interest in weight lifting among women, you may wonder if it’s the best way to lose weight. This article explains whether weight…
Can Leptin Supplements Help You Lose Weight?
By Kaitlyn Berkheiser
Leptin is a hormone that plays an important role in weight regulation. This article reviews what leptin is, how it works and if supplements can help…
9 Best Full-Body Workouts for Weight Loss (and Other Tips)
Medically reviewed by Jake Tipane, CPT
See 9 effective exercises for full-body weight loss workouts along with diet and lifestyle tips to help you lose weight while staying fit.
The Mirror Review: Pros, Cons, Comparison, and More
By Rachael Link, MS, RD and Catherine Crider
The Mirror is an interactive home fitness device that streams a variety of live and on-demand workout classes. This article takes a closer look at the…
The 8 Best Calorie Counter Apps of 2022
By Adda Bjarnadottir, MS, RDN (Ice) and Ariane Lang, BSc, MBA
It is very easy to count calories with help from websites and apps. This article reviews the 8 best calorie counters and explains their features.
A Trainer’s Picks of the 12 Best Fitness and Exercise Apps
Exercise gives your mind and body a boost in so many ways, from mood and energy to bones and skin. But finding the right fitness routine and sticking…
Fat Representation: Virtual Fitness Brands Need to Do Better
By Steph Coelho
Virtual fitness platforms claim they promote body neutrality, yet fat representation is lacking. We interviewed virtual fitness coaches on ways…
Obé Fitness: Our Honest Opinion After 30 Days of Workouts
Obe Fitness is an online platform offering thousands of on-demand workouts and 20 live classes each day. After trying Obe Fitness for 30 days, we're…
Benefits, Sample Routine, and Safety
So you want to get in shape, but the idea of working out in a sweaty old gym doesn’t really appeal. Shared showers and creepy dudes watching you while you work out? Uh, no thank you. Well, what if you could lose weight by dancing the night away? Say hello to Just Dance — the video game that turns exercise into a dance party.
Can Just Dance support weight loss?
It sure can. Boogieing on down with Just Dance can get your heart rate up and help you burn calories.
As a general rule, if you maintain a calorie deficit — burning off more calories than you consume — you will lose weight. But if you really want to hit those weight loss goals, you’ll also need to watch what you eat. It’s unlikely that exercise will do enough of the heavy lifting (pun intended) on its own.
Using Just Dance regularly can also contribute to your overall physical and mental well-being.
Getting more than 150-minutes of physical activity per week (as recommended by The World Health Organization) is important for your health.
So strap up your leotard, pull up those ankle warmers, and getto steppin’. 💃
But can you really lose weight from playing a video game? Let’s take a look.
Just Dance is a video game created by Ubisoft that’s available on Nintendo Switch, PlayStation, and Xbox consoles. You pick a song and mimic the dance moves shown on screen, getting scored for how well you can bust a groove. It’s basically a dance mat game without a dance mat.
There are a ton of different songs to choose from, including big hits from Harry Styles, Billie Eilish, and Lady Gaga. (No “Baby Shark” unfortunately, but there’s no accounting for taste.)
Some systems require you to have a motion sensor or camera for the game to work. They track your movements to work out if you’re a dancing queen or a dancing dunce.
You can also sign up for Just Dance Unlimited. It’s a subscription service that gives you access to even more hits and lets you use your phone to track your movements. Can’t say fairer than that, really.
Exergames have been a thing since the release of the Nintendo Wii way back in the mid-noughties. But can they actually help you lose weight?
One study from 2012 measured energy expended while playing exercise games, including an earlier edition of Just Dance.
It showed that the average heart rate produced from using these video games was enough to qualify as moderate-intensity exercise. (Although Just Dance had the lowest energy expenditure of the lot, so you may want to ramp up the intensity to get the best results.)
All forms of dancing can help you lose weight. Any activity that gets your heart rate up and makes you sweat can help you burn calories, and Just Dance is no exception.
As a rough estimate, if you weigh 180 pounds and get down with some fast ballet or twist dancing for 30 minutes, you could burn around 251 calories.
Diet is important too, of course. You can’t just eat loads of junk food and expect to magically lose weight from 30-mins of dancing.
It’s all about creating a calorie deficit. Burning off more calories than you consume will help you lose weight. That’s math for you.
But, ultimately, exercise should be something fun that you feel great about working into your schedule. That way, you’ll be much more likely to keep it up. It’s the consistency that’s important.
What about “Sweat Mode”?
You can activate Sweat Mode at the push of a button. It shows you how intense your routine is and how many calories you’re burning as you boogie.
The calorie counter won’t be super accurate, as the number of calories you burn depends on your height, weight, and a bunch of other stuff. But it’s still a pretty good indicator.
It also shows you how long the mode has been activated. So if you have a set time for your cardio workout, you can easily keep track.
You’re juggling work, family, and a social life… so how the heck are you supposed to find time for exercise? Let alone funky exercise?
The best thing about Just Dance is that you can dance the night (or day) away in the comfort of your own home. Great if you’re not into the hustle and bustle of the gym. (Or perhaps you don’t quite feel comfortable dancing like no one’s watching.)
For substantial health benefits, The World Health Organization (WHO) recommends that you do at least the following each week:
- 150–300 minutes of moderate-intensity aerobic physical activity
- or at least 75–150 minutes of vigorous-intensity aerobic physical activity
- or an equivalent combination of moderate and vigorous-intensity activity throughout the week
Even just 20 minutes of cutting some shapes on Just Dance can help you reach your total. It’s all about making it work with your schedule.
Dancing is even more fun when you’re with your friends. So why not invite them over for a dance party or connect with them online? Exercising doesn’t have to be boring you know.
You can easily build your own 30-minute exercise routine on Just Dance. It just depends on your fitness goals. If you’re just starting out, you might want to focus on less intense routines for a shorter period of time. Just until you get your stamina up.
But you can also switch up your HIT routine with a Just Dance sesh to make it more fun.
Light, moderate, and intense tunes
With “Sweat Mode” engaged, you can look at the indicator next to the title of the song to see how intense it is. But you’ll need to try out a few different routines to see what works for you.
These are some of our favorite intense songs to really get the blood pumping:
- “Juice” by Lizzo
- “Footloose” by Kenny Loggins
- “I Don’t Feel Like Dancing” by Scissor Sisters
- “Don’t Stop Me Now” by Queen
- “Break Free” by Ariana Grande
For a proper noughties throw-back, you can always slap on “Gangnam Style” by Psy 5 times. It’s the ultimate one-hit-wonder.
A suggested workout for mixing it up
Want to mix up your daily workout or HIIT routine? Just Dance can pack a punch of power pop. Here’s a sample 25 to 30 minute workout routine that you can try out at home:
- Stretch it out. A little pre-dance stretching warm-up.
- Warming-up. 5-minutes (1–2 tracks) on the lowest intensity
- Getting pumped. 10-minutes (3–4 tracks) on medium intensity
- Dancing fever. 10-minutes (3–4 tracks) on high-intensity (check out the list above for some inspo)
- Winding down: 5-minutes (1–2 tracks) on the lowest intensity, and a post-boogie stretch
Safety Dance: Staying safe while playing Just Dance
With any form of dancing, there are some basic safety precautions to help you avoid injury. Here are a few tips for staying safe while burning up the dance floor (in your living room):
- Wear comfortable, loose-fitting clothing.
- Avoid sandals or flip-flops.
- Keep your dance floor free of hazards, like kid toys, furniture, or loose rugs.
- Stay hydrated by keeping a water bottle close to hand.
- Remember to warm up AND cool down.
- Take it easy if you’re a beginner and don’t overdo it. You’ll be giving Beyoncé a run for her money in no time if you stick with it.
- Stop and take a break if you’re feeling light-headed.
- Speak with your doctor before going all-out at Just Dance if you have a recent injury or underlying condition.
It should come as no surprise that keeping active is good for your physical and mental health.
In a review from 2019 that looked at the impact of exercise training on heart disease, there was a strong link between exercise and a reduction in heart disease-related mortality. According to the Physical Activity Guidelines for Americans, even 5-minutes of physical activity provides real health benefits.
So whether it’s dancing, running, or walking, that little bit of physical activity will do you some good.
But what about strength training, you say? Well, that’s important too. But when it comes to weight management, cardio is where it’s at.
A 2012 study from Duke University and the National Heart, Lung, and Blood Institute (NHLBI) compared three different groups of overweight adults who used cardio, strength training, or a mix of both, to lose weight.
It found that cardio helped participants lose weight much better than strength training. A cardio-strength training combo also showed similar results to cardio but took twice as long to complete.
Dancing along to your favorite song on Just Dance can make weight management super fun. There are plenty of bangers to choose from and different intensities to suit your level of fitness.
You can even rope in your friends for extra lols. Or, get the kids involved for a dope activity that the whole family can enjoy.
Along with a balanced diet, it can help you hit your weight loss goals. So put on those dancing shoes and strut your stuff. Your body will thank you. 💃🕺
How many calories are burned per hour of dancing
How to dance to lose weight and get rid of 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.
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.
Dancing for weight loss: how many calories can you burn in a workout?
Psychologists say dancing is one of the best weight loss methods!
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 You can burn about 750 kcal per workout doing classical 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) Jazz-modern - up to 650 kcal/hour This "mixture" of elements of classical ballet, ballroom dancing, tap, break and other styles is attractive in that it heavily loads almost all muscle groups, and this is extremely important in the process weight loss;
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, 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.
Latina - 450-500 kcal/hour Latina is a common name for many areas of Latin American dances, such as mamba, bachata, jive, rumba, cha-cha-cha and others. All of them are united by the fact that the dance is based on energetic movements that actively help fight excess weight.
9) Belly dance or oriental dances - 300-400 kcal/hour Perhaps this is the most feminine dance of all possible fitness areas and, at the same time, the most uncomplicated in terms of choreography. It is difficult to overestimate the benefits of oriental dances, especially for women: while doing belly dancing, you actively shake your hips, as a result of which blood circulation increases in the pelvic organs. This helps to restore the functioning of the ovaries, and also has a beneficial effect on the uterine mucosa. With the help of oriental dance, spasms during the menstrual cycle are reduced.
10) Contemporary – up to 400 kcal/hour Contemporary 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!
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.
Dancing is one of the easiest, most fun and rewarding types of physical activity. in addition to the 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, steps or discos:
|Forms of dance classes and physical exercises||Caloria, Kcal/hour, at||9013 90 kg 90 kg 90 kg 90 kg 90 kg 90 kg 90 kg 90 kg 90 kg 90 kg 90 kg 90 kg 90 kg 90 kg 90 kg 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.
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)
Spend Spend 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.
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 (ligaments). 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.
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 subway to the house (there are 3517 of them).
Maximum pulse (peak):
The number of burned calories:
6/10 9000 9000 9000 9000 9000 9000 9000 6/10 9000 9000 6/10 9000 9000 6/10 9000 6/10 calories
Kerry (Karina Muslimova)
Brief certificate: 9000
House - dancing dance from the same name 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.
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.
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.
Maximum pulse (peak):
The number of steps passed during:
Instead of a conclusion
If you still have not decided on what principle to choose a dance direction, choose what you like. Browse your playlist and see what kind of music makes you dance in front of the mirror or energizes you before the work day. You can burn 300 kcal in half an hour of the hated (for me personally) crossfit, or you can not notice how two hours have passed, honing the elements and ligaments near the mirror.
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.
Any activity that increases your heart rate helps burn calories, which is why dance 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.
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:
- Practice 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.
- Keep your whole body in good shape without forgetting your posture.
- Perform all movements with full force, but comfortably.
And of course, to achieve a 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. And in order not to gain the calories spent immediately, it is recommended to refrain from eating an hour before and after training. However, food is a completely different story.
To have a slender figure, it is not enough just to go on a diet, because without physical activity, the accumulated calories are consumed very slowly and inefficiently. The calorie burning table for various physical activities will help you to coordinate when choosing what is best to do.
An active lifestyle helps the body get rid of excess calories in a short time, which means it makes it possible to lose weight quickly. In this article, we will tell you what burns calories best and how to quickly lose weight without resorting to debilitating diets. And you can control the energy consumption and the work of the body with the help of special fitness bracelets with a heart rate monitor and an alarm clock.
catch a groove and lose calories
0 1 853
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 sporty 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 session, 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 in the end I 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 she 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: markedly 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 on either the dance or 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 spectacular. 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 |
| Simplicity |
|Zumba||yes||yes||no, it's too much||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/hour
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 simplest, 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 ..:))
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.
📌 Read this article
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 a 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.
Such data is not a reason not to do 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.
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 to experience 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 beat your man to the ground? Then forward to the club 5th element for oriental dance classes or strip plastic.