How to loose weight by dancing

Calories Burned, Dance Options, More

You might think of dancing as something you just do at the club on Saturday nights. While dancing is a great way to unwind and have fun, it has so many other benefits, too.

In fact, dancing is an excellent way to exercise, burn fat and calories, and lose weight. So, if you’re looking to add some new moves to your workout routine, read on to learn how dancing can benefit your weight loss efforts.

Like most forms of aerobic or cardio exercise, dancing has many health benefits, including weight loss.

Besides burning a good number of calories, dancing can also increase your muscle strength. Building lean muscle mass may help you burn fat and tone your muscles.

Some of the health benefits of regular cardio exercise, such as dancing, include:

  • increased stamina
  • improved mobility and flexibility
  • a better sense of balance
  • improved blood flow
  • a stronger immune system
  • better sleep
  • reduced stress
  • reduced risk for certain chronic conditions, such as diabetes and heart disease

Dancing also has mental health benefits. Aerobic exercise may help improve your mood and reduce your risk of depression.

Dancing has extra benefits because it’s often a social activity. Dancing with a partner or in a group can create a sense of community and help you feel more connected to other people.

And just as importantly, it’s a fun activity. When you enjoy doing something, you’re more likely to keep doing it. This is why dancing can be a great way to stay motivated when it comes to exercise for weight loss.

As with most types of exercise, faster, more vigorous forms of dancing will burn more calories than slower dancing. For example, hip hop dancing burns more calories than ballroom dancing.

Below are some examples of how many calories you’ll likely burn during 30 minutes of dancing if you weigh 150 pounds. If you weigh less, you’ll likely burn fewer calories, and if you weigh more, you’ll likely burn more.

Calories burned in 30 minutes

  • Ballet: 179 calories
  • Ballroom: 118 calories
  • Hip hop: 207 calories
  • Salsa: 143 calories
  • Swing: 207 calories
  • Country Western line dancing: 172 calories
  • Tap: 164 calories

The U. S. Department of Health and Human Services recommends that adults get at least 150 minutes of moderate intensity or 75 minutes of high intensity exercise each week for health benefits, including weight loss.

So, if dancing is your main form of exercise, the amount of time you spend doing it depends on how vigorously you dance.

If you’re looking for substantial weight loss (5 percent of your body weight or more) experts recommend at least 300 minutes of moderate intensity exercise per week.

There are many different types of dance, all of which offer health benefits and the potential for weight loss.

Many gyms offer dance classes, and there are also plenty of online dance videos you can try to see what form of dance feels right for you.

If you prefer something less structured, you can also just crank up your favorite music in your living room and dance around for 30 minutes or more. If you’re moving and getting your heart rate up, you’re reaping rewards and burning calories.

If you’re interested in specific types of dance classes, here are some popular dance options for exercise and weight loss.

Zumba is a dance fitness program set to Latin and other international music.

It uses interval training, alternating between fast and slow movements. These short bursts of high-intensity exercise help you burn even more calories than just dancing at a consistent speed. And it’s a full-body workout, so you’re able to tone and strengthen many of your muscles.

Zumba has many other health benefits, including:

  • weight loss, with an average calorie burn of 9.5 calories per minute
  • decreased pain sensitivity, according to a 2016 study
  • social benefits and a feeling of community, since it’s a group workout

The choreography in Zumba isn’t meant to be formal, so you can join in as long as you keep moving. Many gyms and community centers offer classes that welcome all fitness levels.

Hip hop dancing is a high-intensity, high-impact form of dancing. It includes everything from break dancing to modern dance-like moves. Some gyms may offer hip hop dance classes, but there are also many online videos available to help you become familiar with hip hop choreography.

Benefits of hip hop dancing include:

  • a high calorie burn
  • muscle strength, especially leg and core strength
  • increased agility and coordination

A lot of hip hop dance involves repetitive motion, much of which is high-impact. These moves can lead to injuries if they’re done incorrectly or if you don’t give yourself time to rest in between dance sessions.

Ballet is a form of classical dance that focuses on precise movements and technique. While the slow movements of ballet may not burn as many calories as other types of dance, it can still help improve your health and fitness with:

  • increased muscle strength and tone, especially in your legs and core
  • increased flexibility, agility, and coordination
  • improved your posture

Many dance studios offer ballet classes for all levels.

If you’re interested in ballet movements, you may also want to try barre classes. These classes, which are offered at many specialty studios or gyms, incorporate ballet, yoga, and Pilates into a workout based on small isometric movements.

Pole dancing, also called pole fitness, can be a great form of exercise. It involves moves like holding yourself up on the pole, twisting yourself around, and creating shapes with your body.

In addition to providing cardio exercise, some of the benefits of pole dancing include:

  • improved flexibility, especially in your back and legs
  • increased muscle strength, especially in your upper body
  • fat burning due to strength training movements

A word of caution: Pole dancing requires a lot of gripping and twisting. You may want to opt for a different form of dance if you have hand, wrist, shoulder, knee, or back injuries. It’s also important to train with an instructor to avoid injury.

Ballroom dancing includes partner dances like the waltz, foxtrot, and tango. Even salsa dancing can count as a type of ballroom dancing.

While there’s competitive ballroom dancing, it’s also a great workout for amateurs. Check your local community center or dance centers in your neighborhood to see if they have ballroom dancing classes you can attend.

Ballroom dancing can provide benefits like:

  • increased muscle strength, especially in your core, legs, and back
  • increased flexibility
  • improved balance
  • cognitive benefits, such as exercising your memory as you work to remember the steps

This is a low-impact type of dancing, so it’s a great way to get aerobic exercise if you have joint issues.

As with any exercise, there are safety precautions to bear in mind to minimize your risk for injury. Following these tips may help you stay safe while dancing:

  • Warm up by doing dynamic stretching before you start to dance.
  • Drink water during and after exercise.
  • Make sure your form is correct. Incorrect form increases your risk for injury. If you’re exercising in a group and need help, ask the instructor. If you’re exercising on your own, an instructor at a gym may be able to help you. Dancing in front of a mirror can also help you ensure that you’re moving correctly.
  • Consider doing moves in half-time at first.
  • If you feel pain at any point, stop. Some forms of dancing might be hard or challenging, but it should never hurt.
  • Make sure the area around you is uncluttered to avoid tripping or falling.
  • Take rest days.
  • Cool down after you dance.
  • If you have an injury, are pregnant, or have an underlying medical condition, talk with your doctor before starting a dance program.

Dancing is a great way to boost your fitness, lose weight, and gain other health benefits. And it’s a form of exercise that’s often a lot of fun and done in a group setting, which may motivate you to keep at it over the long term.

You can try dancing on your own to your favorite tunes, or you can opt for a more structured format by joining a dance class or group session at your gym or local dance studio. There’s also the option of following along to online videos that focus on dance moves to lose weight.

What’s most important is to find the style and type of dance that you most enjoy. If your goal is to lose weight, aim for more than 150 minutes of moderate intensity dance or 75 minutes of high-intensity dance each week.

5 forms of dance that will help you lose weight

Dance is said to be as old as time itself. It is art. It has thrived and advanced elaborately over the millennia. Usually used to express oneself, dance is now being popularized as a weight loss routine. If you want to lose weight and have fun, dancing is the answer. Usually, an average human should have a 30-minute long physical exercise session- at the minimum. Dancing is a cardio exercise, therefore making it ideal for weight loss, the same as jogging.

Many celebrities use this as a form of workout. If they have to perform somewhere, they even skip their daily gym, knowing they are covered because they dance it out!

Dancing moves your entire body, making it fit and flexible. Plus, it makes you feel good. There are several dance forms, and each one takes a different toll on your body- for each routine, the calorie burn is different. 

Table of contents

  • Dance forms
  • Where you can find them
  • Things to know
  • Start your dancing journey
  • Steps to dancing at home
  • Common questions asked by beginners
  • Summary

Dance forms

Listed below are the most popular dance forms used as an exercise by people around the world

1. Zumba

Suggested time: 1 hour
It is a mixed dance of salsa and merengue, which focuses on the entire body. 

2. Hip Hop

Suggested time: 1 hour.
A very intensive routine that focuses on the hips and waist. 

3. Belly Dance

Suggested time: 30 minutes.
An Exotic dance form, which focuses on the hips, back, buttocks and abs. 

4. Freestyle

Suggested time: 30 minutes.
Move free. Do not worry about the exact dance steps or body movements. Set your own pace.

5. Pole Dance

Suggested time: 1 hour.
Pole dancing is a form of dance that is effective in toning muscles and shaping your body. However, this dance form is considered to be a bit difficult to master.

Where you can find them

There are a lot of dance classes being offered for kids and adults. Several gyms offer aerobics and Zumba classes. If you’re uncomfortable dancing in public, you can download an app for dance workouts, or watch videos that help you learn and train.

Things to know

Dance as a weight-loss medium is a great idea. But before you get into it, make sure you know everything about it. Intensity level of dance forms depend on the routine you choose. Fast-moving dance styles are more intense than slower dances. Most dance routines use your whole body and will challenge your brain as you learn the choreography and form and learn to keep up.

Most common marked areas in your body while dancing:

Core muscles are the deepest muscles of your body. Depending on the type of dance chosen, some of the steps and moves will employ the core muscles.

Even though most dances focus on your lower body, you’re also moving your arms to the beat.

The dance routine will have you making moves that work your lower body, including your thigh muscles and hamstrings.

Hip hop, belly dancing and ballet, among others, include moves that engage the buttocks.

Dance uses your core muscles, including those in your back.

Also helps improve:

Most of the dance workouts include moves that improve your flexibility.

Raises heart rate
Dancing raises your heart rate, improves your breathing. The more upbeat the dancing style, the better it is for your heart.

Even though you aren’t lifting weights, you are lifting yourself up- bodyweight counts, that helps in building muscle strength.

Start your dancing journey

1. Set a goal. Know your goal. Remember your goal.

Choose the dance form. Choose something you love doing so you’ll be less likely to drop out. Set a time limit. Know your comfort zone- it’s okay to push your boundaries a bit, but not too much. Step up your game steadily for more and positive progress.

2. Tag along someone OR tag someone along

When you’re with someone, you either motivate them or they motivate you. If you think you’ll end up quitting midway, have someone with you who’ll get you back on track.

3. Dress proper

You move your entire body in dance. Wear the right shoes, so your feet don’t get hurt. And wear clothes that are not too tight nor too lose- comfortable. Women, especially, need to make sure they are in the right outfit that holds and protects their breasts from bobbing too much.

4. Warm-up

Stretch and loosen up before you start dancing, just like you would for any other workout. Warming up makes sure your muscles are ready for the routine. If you don’t, you might pull a muscle and get hurt.

Steps to dancing at home

Many aren’t all that comfortable dancing in public spaces, even a studio. Learning to dance at home is really great. You can work at your own pace. No matter what, it is important to make sure that you are dancing safely and not pushing your body too hard. If you want to do it at home, here are some tips that will help you out. Follow these steps and dancing at home will be a breeze!

1. Pick a style

Browse through the various styles- look at videos online, watch dancers perform or read articles and books, and pick one that suits you. Explore as many different dance styles as you can before fixing on one.

2. Set your space

Clear a large area in your house so you can move freely without hitting furniture in the middle of your steps. Cramped space will cramp your style. Set your video in a place where you can see it without disrupting your routine too much.

3. Master the basics

Before you go full-on into the dance, learn the basic moves. For hip hop, practice the basic step touch move. For ballet, learn the five positions. Spin a partner around for ballroom dancing. Whatever it is, take it nice and slow. Do not over pace yourself.

4. Learn the routine

You will probably have to watch the video you chose multiple times and practice before you get the hang of it. Once you do, the steps will flow. Dance in front of a mirror to see how you’re doing and how you can improve.

5. Get in the groove

Make sure to warm up before you dance. Move your arms and legs to the beat. The more you dance, the more at ease you will be. Maybe one day you’ll be confident enough to go dancing with your family or friends! 

6. Keep up the routine

Do not do it for a couple of days and give up. If you’re too tired, reduce the time and take breaks in between. If your plan is a one-hour routine, take a break every 20 minutes.  

7. Eat Healthy

Last but not least, make sure your diet goes well with your routine. Your body exerts a lot during the dance, so have a balanced diet to compliment that. You sweat a lot, so drink plenty of water. Keep yourself hydrated.

Frequently Asked Questions (FAQs)
Can you start if you’ve never danced? 

Yes. There are dance classes and videos for beginners. If you’re just starting out, give yourself time and have the patience to learn the moves. It won’t happen overnight, but it will happen if you keep at it.

Should it be done indoors or outdoors?

Most dance classes are taught in studios. If you have some empty space at home, where you can sweat it out a bit, go for it!

Do I need to get something specific for my dance workout?

Sometimes. Not usually. Some classes will require specific shoes- like ballet; for others like hip hop, all you need are sneakers. You will obviously need a pole for pole dancing.

Can I dance if I have a health condition?

If you have any medical conditions like diabetes or high blood pressure, take note on how you feel before, during, and after dancing. If it is stressing you out too much, consult your doctor once. If you have an injury, let it heal before you start dancing. 


Depending on the style of dance you choose, you can improve your heart, joints, overall strength, balance and coordination, and a sense of well-being. If you can’t afford classes, try a dance workout DVD or follow an online video at home. Happy Dancing!

Tags: belly dancingcore strengthDancedance to lose weightDancing for weight lossflexibiltyhip-hopzumba

What dances help to lose weight?

Learn how to lose weight by dancing, provide scientific data and advice on exercise frequency and nutrition.

Petr Yastrebov



weight loss


Dance and lose weight!

Contents of the article

You can think of dancing as something you do in a club on a Friday night. But in fact, dancing is a great way to exercise, burn fat, calories, and lose weight. Men Today has already written about how beneficial dancing affects well-being. If you're looking to add a few new moves to your workout plan, read on to find out how dancing can help you lose weight. nine0003

How many calories can you burn dancing?

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

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

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

So if dancing is your main form of exercise, the amount of time you spend doing it depends on how vigorously you do it. If you want to lose significant weight (lose 5 percent of your body weight or more), experts recommend at least 300 minutes of moderate-intensity exercise per week. nine0003

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

Dance Variations and Weight Loss

There are many different types of dance, each with health benefits and potentially weight loss. Many gyms offer dance lessons, and online dance videos are available to help you figure out which form of dance is right for you. If you prefer free movement, you can simply turn on your favorite music in the living room and dance for 30 minutes or more. If your heart rate increases in the process, you burn calories. If you are interested in certain types of dance, here are some popular options for exercise and weight loss. nine0003


Zumba is a dance fitness program with Latin American and other international music. It is based on interval training, where fast and slow movements alternate. These short bursts of high-intensity exercise will burn even more calories than just dancing at a steady pace. Many fitness clubs and community centers offer zumba classes suitable for all fitness levels. Numerous studies also speak about the benefits of dance. For an hour of training, you can burn 400-500 kcal. nine0003


Click and watch


Hip-hop is a high-intensity, high-performance form of dance. It includes everything from breakdancing to modern dance moves. Some gyms may offer hip hop classes. Many dances in this style include repetitive movements, some of which are associated with a strong percussive load. These movements can lead to injury if done incorrectly or if you don't take time to rest between sessions. For an hour of training, you can burn 400-450 kcal. nine0003


Click and watch

Ballroom dancing

Ballroom dancing includes partner dances such as waltz, foxtrot or tango. Although there are many competitions in ballroom dancing, it is a great workout for amateurs. Visit your local community center or dance studio in your neighborhood to see if there are ballroom dancing classes you can attend. Ballroom dancing is low-impact, so it's a great way to get some aerobics if you have joint problems. The effectiveness of ballroom dancing is also confirmed by research. For an hour of training, you can burn 300-400 kcal. nine0003


Click and watch

Belly dance

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


Click and watch

Pole dance

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


Click and watch


Passionate Spanish dance sets a very fast pace, so that the process of losing weight will not seem monotonous and boring to you. In order to master flamenco, you need to learn how to beat a fraction, keep your back straight and arch your hands. After a few months of training, the hips and buttocks decrease in volume, and the calf muscles acquire a beautiful relief. Also, with the help of this dance, you can lose weight in the arms and neck. Other elements of flamenco, twists and turns, work out the muscles of the back. This will help you strengthen your spine. For an hour of training, you can burn 300-400 kcal. nine0003


Click and watch

We have prepared some tips to increase the effectiveness of dancing for weight loss. In particular, do not eat at least an hour before class so that you feel comfortable doing it. It is also recommended to drink a glass of water 20 minutes before the start of a dance workout. In addition, to maintain muscle 30-40 minutes after a workout, you need to eat a small portion of protein with carbohydrates.

Let's talk about the dance routine for weight loss. You can practice both in the morning and in the evening. However, if you practice intense dance loads in the afternoon, then it is better to perform them at least three hours before bedtime. To achieve the greatest results, you need to practice at least three times a week. nine0003

Read also:

5 Tips to stay motivated to lose weight

4 effective ways to unload your brain: dancing, sex and something else

Is it possible to lose weight through dancing - a great way to lose weight


Getting rid of extra pounds is one of the tasks that many girls set themselves when signing up for a dance studio, while most of us associate weight loss with exhausting workouts in the gym rather than with exciting activities on the floor. So can you lose weight with dancing? Let's jump ahead and answer right away: yes, but only with an integrated approach and the support of a qualified trainer-teacher. You can easily find a real professional who will help both with motivation and with the tactics of burning excess in our club. nine0003

How to lose weight by dancing

There is no secret here: our body gets rid of stored fat stores when it expends more energy than it consumes. Therefore, we can do this in two ways: increase the load or create an energy deficit (that is, reduce the number of calories consumed). And if you do both, it's a combo! The body itself will not notice how it begins to lose excess. At the same time, dancing as an effective physical activity and a method of losing weight is best suited: here is the music that cheers you up and makes your heart beat faster, and your favorite hobby, and the motivation to be more successful in your dance group. Yes, the mere fact that, having signed up for a dance, you have to leave the house once again to come to class, it will help to burn calories. nine0003

Sign up for a trial lesson

How it works

Here's what will happen in your body while you move on the floor: first of all, metabolism is activated. The body will burn calories intensely for several hours after a workout. During this period, it is advisable to drink more fluids, but do not take heavy meals, so as not to interfere with the "magic" process of losing weight. With regular dancing, the lymphatic system normalizes its work, and this is getting rid of all kinds of edema and the ill-fated cellulite. The result will not be long in coming: the skin will tighten, the muscles will tone up, and the silhouette will become clearer and, of course, more feminine. In addition, dancing is a great exercise for the heart, and if you used to suffer from shortness of breath, it will pass soon after regular training. nine0003

Here are some more pleasant "bonuses" from dancing:

  • You lose weight in a pleasant company, supporting each other and not being left alone with your "extra" kilograms;
  • Many dance exercises work those muscles that are difficult to "touch" even in the gym;
  • In any case, you get a strengthened muscular corset, which means an even posture, a toned stomach and tight hips;
  • Unlike many other sports, there are practically no contraindications for dancing, and even if you have health problems, you can choose the right direction; nine0028
  • Dancing is the optimal combination of strength and cardio workouts, which is considered the most suitable for the fat burning process, and due to the alternation of periods of tension and relaxation, your workouts will come closer to the intervals that are now so popular in gyms.

In addition, if you came to a special studio, it means that you are not indifferent to classes, and these are increased chances that you will not give up training and losing weight halfway, but continue to dance even when the desired result is achieved. nine0003

Experts even identify five areas that are the best helpers for those who want to lose weight:

  • Strip plastic and pole-dance include both power and aerobic loads, as well as stretching and acrobatics. Naturally, all this forces the body to train in an enhanced mode. Weight loss guaranteed! It should be borne in mind that classes in this direction do not begin at all with an approach to the pole, but with the development of basic exercises that strengthen the muscles of the whole body. They say that even those parts of the body that I had not suspected before begin to work. nine0028
  • Reggaeton is a direction that requires good physical preparation and a trained body. Energetic dance replaces full-fledged cardio. Plus - increased load on the legs, hips and buttocks.
  • Belly dance. Great for those who want to tighten the muscles of the body and see the long-awaited press. In "shaking" the whole body is strengthened, and calories are burned due to energetic movements. In addition, belly dancing is believed to work the thighs and buttocks, toning them without boring squats and lunges. Worth a try! nine0028
  • Irish step - this trend has become one of the top leaders for weight loss, maybe unexpectedly, but quite justifiably: it is believed that such activities completely replace jogging in the park. The upper body in the Irish step is almost not involved, but the legs work out to the fullest.
  • Flamenco - provides the body with a uniform load. This direction trains all major muscle groups, toning them and correcting the feminine silhouette. Flamenco is a very energetic dance that will not let you get bored during class. And it is also very useful for the spine and, as a result, a beautiful posture. nine0028

All Latin dances and modern jazz also got into the top ideal for weight loss dance styles.

Do not expect from dancing that you will start to lose weight in some specific places. Belly dancing, for example, will not make you press "cubes", leaving your arms and legs as they were. Weight loss is a complex process, and the fat layer is burned throughout the body, and in problem areas - the slowest. But certain dance directions will be able to increase the physical load on specific parts of the body, where beautiful muscles will subsequently appear instead of “burnt” fat. Is this not a sporty fit figure? nine0003

How to speed up the process

Losing weight is not a quick process, but the first results can be seen after a few dance lessons. When you need to lose more than a couple of kilograms, you should think about proper nutrition, without which no fat burning is possible. The scheme is simple: we increase the load on the body and at the same time create a small calorie deficit.

Learn more