How to lose weight with just dance

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, 2021

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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 reviewed 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.

Current Version

Jan 28, 2021


Kirsten Nunez

Edited By

Claire Brocato

Medically Reviewed By

Danielle Hildreth, RN, CPT

Copy Edited By

Sofia Santamarina

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Medically reviewed by Danielle Hildreth, RN, CPT — By Kirsten Nunez on January 28, 2021

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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:

  1. “Juice” by Lizzo
  2. “Footloose” by Kenny Loggins
  3. “I Don’t Feel Like Dancing” by Scissor Sisters
  4. “Don’t Stop Me Now” by Queen
  5. “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:

  1. Stretch it out. A little pre-dance stretching warm-up.
  2. Warming-up. 5-minutes (1–2 tracks) on the lowest intensity
  3. Getting pumped. 10-minutes (3–4 tracks) on medium intensity
  4. Dancing fever. 10-minutes (3–4 tracks) on high-intensity (check out the list above for some inspo)
  5. 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. 💃🕺

Is it possible to lose weight with the help of dancing - an excellent means for losing weight


Getting rid of extra pounds is one of the tasks that many girls set themselves when they enroll in a dance studio, while most of us associate weight loss with grueling 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.

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.

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.

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;
  • 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.

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.
  • 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!
  • 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.

All Latin dances and jazz modern 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?

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. When the body realizes that it needs more energy, it will take it not from incoming food, but from its own reserves.

Proper nutrition is not a meager diet at all, but only frequent small meals, increased amounts of meat, cereals and fiber, and a minimum of pastries and sweets.

It is worth considering another aspect of any weight loss. Regardless of which dance direction you have chosen to correct your figure, comprehensive self-care from the inside and out will help speed up the process. Namely - the correct drinking regimen (at least one and a half liters of clean drinking water per day), massage for the skin, moisturizing masks and body wraps. It is difficult to achieve results alone in the process of losing weight, but as an addition to dancing and proper nutrition, care will play the role of an accelerator.

For a pleasant weight loss, a company of like-minded people and a qualified mentor, please contact us!

The best dances for weight loss at home

Liliana Afanasyeva

Сolady Expert Author, Face Fitness Trainer


Reviewed by Experts

All medical content in Colady. ru is written and reviewed by a team of medically trained experts to ensure the accuracy of the information presented in the articles.

We refer only to academic research institutions, WHO, authoritative sources and public domain research.

The information in our articles is NOT medical advice and is NOT a substitute for seeing a specialist.


Reading time: 5 minutes

Many women have heard about dancing for weight loss. But not everyone has enough time and courage to “lose weight” in dance studios, and at home, as they say, even the walls help. There are practically no costs, no one needs to be embarrassed, no one cares about the level of training, and much less time is spent.

Colady's editors offer the best at-home weight loss dances for women.

Pexels photo

Article content:

  • General recommendations: how to lose weight by dancing
  • Contraindications for weight loss dancing
  • The best home dances for weight loss
  • Slimming dance reviews

Why is dancing for weight loss at home effective?

The maximum load is provided, as you know, with a single rhythmic dance, taking into account the involvement of almost all muscle groups. For example, belly dancing helps to shake off extra centimeters from the hips, stomach and waist, Irish dances form posture and train legs, and strip dancing is work on all muscles at once.

But first, you should prepare for home training . That is, choose the dance closest to your body, “go” to virtual dance lessons (you can do this without leaving this page) and create suitable conditions at home.

Video lesson: Dancing for weight loss at home

So, what do you need for home dancing, and how to prepare for them?

  • The dance area should not cause discomfort. The room should be large and bright. It is good if there are large wall mirrors that will help you see your mistakes.
  • Any irritants should be avoided. The environment should be conducive to enjoyment. Therefore, you can send children and pets to the next room, send your husband to the shops, forget the phone in the kitchen, and put all the problems out of your head.
  • Wear comfortable clothes and shoes . You can, of course, train in the old "training pants", but the suit is the mood and mood, which means it's half the battle.
  • Music is no less important. Sometimes there is absolutely no energy for training, but as soon as you put on good cheerful music, the mood immediately appears. Choose those compositions that do not allow you to get bored and "let your feet dance." And keep experimenting.
  • How much and how often do you dance to lose weight? Each case is individual, but experts advise to train 5-6 times a week for 30-60 minutes or 3-4 times a week for 1-2 hours. Stretching doesn't hurt after a workout.
  • Use food exclusively as fuel , and only useful. There is no point in dancing for weight loss if after a workout you break into the refrigerator and pounce on buns, sausage and battered pork. Read: The right diet for weight loss.
  • Don't be upset if you don't succeed the first or second time . This takes time. Just enjoy the dance, the movement, and the fact that you are already on your way to a beautiful toned body.
  • Do not dance after eating - wait an hour, then start training. After dancing (after 1-1.5 hours), focus on vegetables and proteins.
  • Think about energy drinks too – invigorating green tea, water, ginseng, vitamin B.

The biggest plus of dancing is the mood that they create. Dancing people are not angry and gloomy - they radiate positive and cheerfulness. Dance, lose weight and be open to life and your desires.

Important: for whom dancing for weight loss is contraindicated or limited

Photo by Pexels

By dancing, you not only reduce the level of daily stress on the nervous system - you improve your blood circulation and metabolism, unload the lymphatic and vascular system, burn excess calories. But before you start training, pay a visit to the doctor and consult on the subject of contraindications in order to avoid trouble. And there are contraindications for any physical activity. For example:

  • Dynamic dances are prohibited in case of serious chronic diseases, problems with the cardiovascular system and respiratory organs, diseases of the spine, hypertension.
  • Dancing is not recommended if you have had convulsions, or if you have a fever, malaise, menstruation, pregnancy.
  • Belly dancing is contraindicated for those whose medical records include diseases such as vertebral displacement, diseases of the female genital area, hernia, inflammatory, chronic and tumor processes in the body, varicose veins.
  • Contraindications for pole training - presence of ankle and knee injuries, scoliosis, joint problems, obesity of the 2nd degree, etc.

If there are no serious contraindications, dancing will only bring joy and good health.

The best home dances for weight loss - which dances help you lose weight quickly?

Dancing is one of the most effective ways to give the body flexibility, plasticity, harmony and beautiful relief.

What dances are considered the most effective for weight loss?

  • Belly dance video
    What gives? Strengthening the muscles of the press, gaining plasticity, forming beautiful hips, eliminating extra cm from the waist, preventing diseases of the female genital area, normalizing metabolism.
  • Strip dance - video
    Gaining flexibility, body contouring, strengthening all muscles, effective calorie burning, self-confidence and sexuality.
    Video: Strip dance lessons.
  • Flamenco - video
    Strengthening the calf muscles and thighs, correcting the contours of the legs, gaining grace, getting rid of extra cm in the upper body (neck, arms, etc.).
  • Hip-hop, breakdance - video
    Effective burning of excess fat, development of flexibility, endurance, formation of ideal physical shape. These dances are considered the most energy-intensive, but not everyone can afford and like them.
  • Irish dancing - video
    Training of all leg muscles, cellulite prevention.
  • Latin American dances - video
    Strengthening the hips and leg muscles, body contouring, prevention of vascular diseases.
  • Step — video
    Developing a sense of rhythm, strengthening the buttocks and leg muscles, fighting skin flabbiness and excess weight.