How to dance to lose weight

Malia Frey is a weight loss expert, certified health coach, weight management specialist, personal trainer​, and fitness nutrition specialist.

Shereen Lehman, MS, is a healthcare journalist and fact checker. She has co-authored two books for the popular Dummies Series (as Shereen Jegtvig).

Would you try an unconventional workout if it helped you lose a few pounds? If the answer is yes, then try dancing for weight loss. It doesn’t matter if you twerk, salsa dance, Zumba, or ballroom dance. Dancing can be a great way to lose weight.

Twerking for Weight Loss

When twerking became a hot dance trend, “twerkouts” started popping up online. Twerkouts were workouts that included booty popping and grinding as the main moves. Sound silly? For some people, it is. But for others, it’s a great way to get moving and burn calories while you have fun, solo or with friends.

Of course, twerking isn’t the only dance craze that can help you work out. It doesn’t matter what style of dance you like. The key is to find something that you enjoy so that time passes more quickly. Ballroom dance burns calories, Hawaiian dance can shape beautiful hips, African dance can help you whittle your waistline, and modern dance can help you build strong muscles.

Any physical activity can help you lose weight as long as you do the workout long enough and with enough intensity to burn fat and calories.

Dance Moves to Lose Weight

Even if you have two left feet, you can still learn dance moves to lose weight. For example, Just Dance is a popular video game that turns dance moves into a fun competitive event. You burn calories, increase muscle tone, and improve flexibility without feeling like you’re exercising. And you learn how to dance at the same time. There’s no boredom and you’re constantly moving so the workout is over before you feel like you want to quit.

Beachbody’s CIZE Dance Workout is another popular tool that many people use for weight management. The DVD program can be purchased online. You learn professionally choreographed dance moves in the privacy of your own home and burn fat and calories at the same time.

If you’re not a fan of screen-based dance workouts, visit your local gym, dance studio, or ballroom dance club. You can even try belly dancing for weight loss. There are even dance workouts that help you to feel sexier. Workouts like pole dancing and strip-tease style workouts are becoming more common.

Have Fun to Get Results

You’re more likely to stick to an exercise routine that is fun. The more you stick to the routine, the more likely you are to see results. If you like to dance, then twerk (or twirl or shimmy or plié) to your heart’s content. You’ll work the muscles in your hips and thighs and if you engage your abs properly, you’ll tighten the muscles that will help you get a flat belly.

To make your dance workout more effective, pair the exercise routine with a nutritious, calorie-controlled diet.

Recruit friends (new or old, online or in person) to make your weight loss plan easier. If you have a buddy—or dance partner—to hold you accountable, you’ll be more likely to stick to the plan.

Shaking a leg is enjoyable and can give you a fit body. Here are 6 reasons why you should take out 1 hour to dance for weight loss everyday.

Here’s why dancing can help you lose weight and keep you fit. Image Courtesy: Shutterstock

Dance is a form of expression and art for some. But, it may give you impressive weight loss results too. Yes, shaking a leg or two and choosing dance for weight loss can help you hit your goal sooner than you think. All you gotta do is get your best dancing shoes out and shake it till you make it! Don’t believe us? We spoke to a fitness expert to convince you.

Xavana Dias, a fitness expert at, spoke to Health Shots and explained reasons why dancing for an hour is something that gives fitness for free!

Dias says “Workouts may seem scary for beginners – getting into a gym where muscular people are pumping weights may feel quite intimidating. Dance for weight loss is a perfect workout for people who want their fitness journey to feel like a party. Yup! That’s precisely what dance workout is all about.”

Here are 6 reasons why you need to dance for weight loss and fitter body:

1. It’s a superb HIIT workout

Dance gives you a real workout! It’s a HIIT (High Intensity Interval Training) cardiovascular endurance workout allowing one to burn anywhere between 300 – 500 calories in a 50-minute class which really feels like 15 minutes.

2. Dance helps to exercise each part in one go

According to Dias, “Dancing for an hour and keeping your core tight while doing big movements, ensures most muscle groups are exercised. Try it once and you will feel slightly sore muscles in areas you never thought you worked out.”

3. Mood booster

It’s an instant mood booster! Great music and dance are a perfect combination to relieve stress, set your mood up for a great day or evening, and make you smile. A good mental health and less cortisol levels are directly linked to faster weight loss.

4. It’s easy and you don’t need to know how to dance

“There is no pressure of right or wrong with dance fitness – we all have different ways and styles. What matters is movement. We should embrace our movements regardless of our dancing level and missing a beat or two. Every move should tone every part of your body,” says Dias.

5. Dance gives you many chances to work those abs

If you dance for weight loss, you don’t need to smash out complex moves one after the other like a professional dancer does. It has super simple steps that are repeated multiple times in one song. So, if you miss the steps the first time, your chance to ace it comes back in 30 secs and again in another 30. By the fourth time you may be busting out those moves better than a pro and working those abs out!

6. Dance makes you flexible

Dancing is uber social! You are not only smiling while doing it, but you’re also encouraging yourself each time you get a step right. It strengthens each muscle in your body and makes you flexible as well.

However, it is necessary to have fun while doing it and consider it as a great workout. Do not forget to stretch once you’re done with it to avoid any chances of cramps and muscle pulls. Consistency is what you need before opting for dance for weight loss. Once you get into the groove, it already feels like a party becomes something you want to do every day without pushing yourself too much!

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The weight loss fever has become viral now and no stone is left unturned when we talk about methods to lose weight. Talk about any diet or workout, people trying to lose weight have done it all. But it’s not about trying whatever new comes up but actually knowing what suits your body the best and continuing with it. Today, in this article, we are going to compare two physical activities, running and dancing and which one is better for weight loss.

Dancing is not only fun but is also a great workout to lose weight. To maintain optimal health, one needs to do a 30-minute workout every day. But to lose weight, one needs to increase the intensity or increase the time of their workout. It goes without saying that what you eat is of prime importance. One needs to restrict their calorie intake in order to create a calorie deficit, which is the first step to lose weight.

Some factors that determine your calorie burn are not in your hand. Age and body composition are two such factors. The faster you dance, the more calories you burn. Different types of dance help you burn different number of calories in the same amount of time. A ballet dance class can help you burn twice the calories as a contemporary dance class does.
The right intensity, music, steps and a well-monitored diet can help a person burn 400 calories during one hour of dancing. People with higher body mass index can lose up to two to three pounds in a week. However, people with lower BMIs or of older age may lose only one to 1.5 pounds in a week by dancing.

Dancing is a full body workout and the music often makes your feet tap on their own. So, undoubtedly, what can be better than dancing to lose weight.


Running does not work for many when it comes to weight loss. But when done in the right way with the required intensity, nothing can be better than running. It is a high-intensity exercise which helps one burn calories even after they have finished. The resting energy expenditure stays elevated even after a running session, which helps you burn more calories.

Variety is the key. A mix of easy, fast tempo and interval runs is another way to burn calories and build muscles.

While running for weight loss, one must keep in mind not to overeat. Some people feel that if they are doing a rigorous physical activity, they don’t need to keep a check on their calorie intake as they are anyway burning away calories. But this is a myth. If you want to lose weight, you have to watch what you eat.

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01 /6 Try these 5 dance forms

Dancing lifts your mood, it makes you flexible, it improves your lungs and heart condition, but do you know that this fun activity can even help you lose weight? Yes, that is right! If you do not like a mundane workout regime, then dance can be your saviour.

Dance is an art form that has evolved over centuries and has now become a social pass time. But this activity is even good for your health and can help you shed maximum calories. As per a study, a person weighing 47 kilos can burn 240 calories by performing high energy dance for an hour. So, if dancing is your thing, include this incredible activity in daily routine.

Here are 5 forms of dance that can help you lose weight quickly.

02 /6 Freestyle

In freestyle dancing, you are not required to follow any steps and specific body movements. Freestyle dancing is mostly performed on fast beat music where you have to make spontaneous movements. This dance form helps to make you flexible and shed a good amount of calories. If you perform freestyle dancing to upbeat music for 30 minutes then you will burn 180 calories.

03 /6 Salsa

If you are planning to shed kilos along with your partner then salsa is an excellent choice. This sensual and sexy, Latin American dance form helps to torch maximum calories. Salsa is more about swaying, bending and swirling, which makes your body flexible. If performed properly then doing salsa for an hour can help you burn 420 calories.

28-day dance workout challenge

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Time to dance to your perfect body. With Dancebit you shake your body to the groove, have fun, and lose weight, all at the same time. This 28-day weight loss challenge gets you moving and grooving as you slim down and tone up—what better way to work on your fitness than dancing.

Jive, hop, twist, turn, and rock—dancing is a great way to get fit no matter your style! Forget busy gyms. Say goodbye to boring routines. Just enjoy fun moves for you all the time.


– Just 28 days to lose weight and train your muscles. Stay on top of your routine at every turn.
– Challenges boost your motivation. With just 28 day goals, you are more likely to keep on track.
– Routines take between 7 to 12 minutes so that you don’t need to spend hours working out and get bored.
– Packed with dance styles to choose from, including Latina, hip-hop, reggaeton, and house! There’s something for everyone.
– From newbie to dancing pro—there’s a level for you, no matter how skilled you are, to start with, keep that energy going at your pace.
– Progress tracking to motivate yourself and reach new fitness levels and get that dream body!

So, what are you waiting for?! Step up your game and get going with Dancebit!

The app contains the following subscription options:

– Weekly at $7.99 with a 3-day free trial; 3 months at $29.99.
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  • 21:30, 27 Apr 2020
  • Updated : 21:31, 27 Apr 2020

WITH gyms closed and snacks in the fridge a lot closer than usual, many of us may be noticing our jeans getting tighter.

But what if you could keep on top of your lockdown weight by dancing around the kitchen?

This worked for 20-year-old Trinity Wills, who shed 7st and dropped from a size 22 to size 10.

Student Trinity hated exercise and felt self-conscious in gyms, so began choreographing her own routines to her favourite playlists. And having dropped from 17st 2lb to 10st 5lb, she is now bursting with energy.

Trinity, from Southend, Essex, says: “I’m so proud of how far I’ve come and I’m definitely going to keep dancing.

“I had got myself to a scary weight and at such a young age. I hated any form of exercise. I’d continue to emotionally eat my way through snacks and food.

“But since I started doing fitness DVDs at home, then choreographing dance routines to my favourite songs, I managed to shimmy myself slimmer. I haven’t just lost weight. I’ve learned to love myself.”

Trinity, who studies mechanical engineering at the University of Hertfordshire, had struggled with her weight as a child, reaching 10st by the age ten.

She says: “I had always been the largest child in my class at school and I only got bigger as I got older. I was known as ‘the fat girl’ and was putting on around a stone a year.

“I was suffering joint pain in my knees due to my weight, which made me lazier. I would struggle to keep up in PE or run as fast as my friends. It was embarrassing.

“A simple walk would get me out of breath, making me avoid any form of exercise. The less I would do, the more I accepted that as being the way I was.”

Sweet treats and takeaways added to her problems as she found she could not control her portion sizes.

Trinity says: “I would eat loads of chocolate, biscuits and cakes. I remember I’d wake up before anyone else and devour a whole chocolate Swiss roll to myself for breakfast.

“I was never bullied for my weight, but it did bring me down. I felt like I was less deserving of friendships and relationships.”

It was not until Trinity was getting ready for her high school prom in June 2016 that she realised she had to change.

Trinity says: “My prom was meant to be a special, memorable day, but I couldn’t have felt worse. Every girl wants to feel amazing on their prom day, but I felt disgusting and uncomfortable.

“I cried before I arrived. I felt out of place. I wanted to have photos taken with my friends but I hated every one of the pictures. That day made me feel so low about myself. I realised I didn’t want to feel like that any more.”

Unsure of where to start, but knowing she loved music, Trinity bought a fitness DVD called Cize, which was a hip-hop programme she could follow in her living room.

She says: “My confidence was at an all-time low, so I didn’t dare go to the gym as I thought people would laugh at me.

“That meant finding a way of exercising in the comfort of my home. I ordered a fitness DVD online and loved it. That was when I realised exercise can be fun.

“At first the dancing was tough and I’d lose my breath quickly, but tried hard not to give up. After a few times, I got used to it. I was determined.

“From then, I loved dancing around the house by myself. I would put on upbeat pop tracks by Beyonce and Bruno Mars, making up my own little routines. It felt amazing, I had never felt that feeling of freedom before.

“I hardly felt like I was exercising at all. I began doing it once or twice a week, then started doing some every day. It gave me a different kind of energy — it was like my sugar hit but so much better.”

Trinity also gave up the snacks and takeaways. She says: “I started to pick healthier meals and avoid too many biscuits, cakes and chocolate.

“I couldn’t believe how quickly the weight started dropping off. It had been there my whole life and in a matter of months, it was disappearing.

“The dancing got easier with the more weight I lost, so I could push myself harder. My friends started commenting on how I seemed a lot happier, and I genuinely felt it, too.”

Are you someone who hates going to the gym? The reason why many of us skip our gym sessions is that they get monotonous and boring. If you are looking for a fun way to lose weight, then take up dance lessons. Besides, dancing is also a great way to feel happy. Here are five such dance forms that you can practice.

One of the most effective dance forms for losing weight, Zumba offers cardio effects as it involves fast-paced aerobic movements. It is a dance form that is a mix of salsa, merengue, hip-hop, and samba and also includes squats and lunges. It makes your body flexible and strengthens your abs and legs. Zumba can easily be done twice or thrice a week.

Hip-hop is a high-energy urban dance form that combines a variety of street dance styles. This style is usually performed on hip-hop music. It involves some intense cardio moves that shape and tone your abs and helps you lose weight faster. A one-hour session of hip-hop can help you burn up to 250 calories. It also boosts your metabolism and improves bone health.

Belly dancing is an exotic dance form that focuses on gracefully moving your hips and torso along with moving your belly vigorously. It tones your hips, back, and abs and helps to reduce fat in the thighs, abdominal area, and buttocks. It focuses on slow and controlled isometric movements that improve flexibility and blood circulation. One hour of belly dancing can burn 300 calories.

Salsa is a sensual Latin American dance form that is an excellent choice for losing weight. The dance form involves two people swaying, bending, and swirling and is perfect for couples who work out together. It increases flexibility, hand-eye coordination, and body stamina and improves blood circulation. A one-hour session of salsa can help you burn up to 420 calories.

If you want to let your hair loose and simply enjoy dancing without having to follow any specific steps or body movements, then freestyle is for you. Performed on fast-paced music and involving spontaneous movements, this dance form will improve body flexibility and help you lose weight. You can burn up to 180 calories by undertaking a 30-minutes freestyle session.

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Losing weight while playing video games might sound too good to be true, but anyone who’s ever broken a sweat playing Wii’s first, second, or third dancing game will likely wonder “can you lose weight playing Just Dance?”

The answer is “Yes”, you can definitely burn enough calories playing Just Dance that you can drop extra pounds.

Doing 30 minutes of the game burns roughly 200 calories – bump your playtime up to an hour and you’re looking at burning a whopping 400 calories playing a fun video game that doesn’t even feel like working out.

If you keep playing the game for just one hour a day, 6 days out of the week, you’re looking at burning an extra 2400 calories each week (depending, of course, on many different variables such as your body weight, your muscle content, current fitness level, rate of exertion you put forth, and so on).

To put in perspective, that’s 69% of one pound in a week. If you take that daily Just Dance workout and couple it with a calorie reduction of 500 per day, you are looking at losing a total of 1.7 lbs per week; which is a very ideal rate of loss. At that pace, and with a little consistency, you could be dropping 7.3 pounds per month without ever having even technically stepped in the gym.

Another way to get fit, sans expensive gym membership or enrollment fees; our workout videos. The videos range from 10 minutes to an hour; from Pilates to toning and weight loss Boot Camps, and they are all completely free.

There are a lot of Wii games out there right now that really get you moving and can actually result in weight loss. Check out this list of The Best Wii Games for Weight Loss

The best way to go about trying to lose weight with any version of this game would be to start making healthy diet changes as well as doing a simple, short strength training routine a few times a week.

The strength training component is very important, even if you “don’t want muscles”. Strength training increases the rate that the body burns calories, even during rest. What this means is that if you build a little muscle content, in addition to using the Just Dance game as a workout, you will have an easier time losing weight.

If you’re bored with your workout routine, you may be wondering if you can lose weight by dancing. The good news is that dancing is, indeed, an effective way to burn calories and ultimately lose weight.

Dancing to lose weight is something anyone can do, even people who claim to have no rhythm and two left feet.

If you don’t know how to dance, consider taking a beginner’s dance class. With so many styles of dance to choose from, there will undoubtedly be something that appeals.

And don’t worry if you don’t have a partner.

Many singles attend beginner’s dance classes and find they enjoy the activity and the opportunity to socialize and befriend people who share a common interest.

If dancing in public is not your thing, pop on some music or an aerobic dance DVD, and get into the groove in the privacy of your lounge room.

Remember, dance is a form of personal expression. There’s no right or wrong way to do it.

When dancing by yourself with no one watching, you’ll be able to throw away your inhibitions, try some of those cool moves you’ve seen on MTV, and maybe even come up with some steps of your own.

The more effort you put in, the more calories you will burn, so go for it!

Another great thing about dancing at home is that you can do so at any time that suits you. You won’t need to buy any specialized equipment or dress up. either.

If you’re looking for a gentle, beginner-level dance-inspired fitness workout, check out YOUv2 . A four-week program set to 1980s and 1990s pop music, people of all ages are reporting excellent results.

If you’re into country music, the Autumn Calabrese Country Heat Dance Workout should suit you to a T. Danced to the latest country hits with a few classics thrown in, the moves are low-impact and easy to learn.

The Cize Shaun T Workout is another excellent option. A fast-paced dance/power cardio program, it is best suited to new and intermediate level exercisers.

Table of Contents

Benefits of Dancing to Lose Weight

The benefits of dancing to lose weight go well beyond weight loss.

Along with helping you shed your excess pounds, dancing tones the muscles and improves flexibility and coordination.

And, being a form of aerobic exercise, it conditions the heart and lungs and promotes fitness. It also strengthens the bones, which reduces the risk of osteoporosis later in life.

How many calories does dancing burn?

While the slower dance forms may burn fewer calories than some other weight loss workouts, dancing to lose weight is fun. This makes it easy to stick to.

And, since you can dance in the comfort of your home, there’ll be no excuses like it’s too cold or wet outside to walk or jog or drive to the gym.

The number of calories you burn can be comparable to traditional aerobic workouts such as walking or jogging.

As with any exercise, the exact amount of calories you burn will depend on various factors. These include your gender, weight, metabolic rate, how much effort you put in, and your session’s length.

Your results will also vary depending on the dance style you choose.

A person weighing 150 pounds will burn approximately 125 calories every thirty minutes they line dance, waltz, or foxtrot. The tango and mambo will burn a similar number of calories. Ballet, modern dance, jazz, and tap will use around 170 calories.

Half an hour of aerobic dance will burn about 225 calories, and Hip Hop up to 300 calories. Doing Zumba the same person can expect to torch between 250 and 400 calories in half an hour.

People weighing less than 150 pounds will burn fewer calories. Those who are heavier will burn more.

How to Lose Weight By Dancing

To lose weight by dancing:

  1. Aim to do a minimum of twenty minutes at least four to five times a week.
  2. Allocate thirty minutes for your workouts, starting them with a 3 to 5-minute Warm-Up and ending them with a 3 to 5-minute Cool-Down.
  3. Set a timer so you can get into the moves without the distraction of having to keep an eye on the clock.

The more you put into the dance, the more calories you will burn and the more weight you will lose. You don’t even have to know any fancy dance steps. No one can see you, so crank up the music, let loose, and keep moving.

Try stepping from side to side or back and forth, swinging your arms, or punching the air. The bigger the steps you take, the higher you lift your knees, and the faster you go, the more calories you will burn.

You will also burn more calories if you make most of your arm movements at shoulder height or higher. Run around the room, or gyrate on the spot and wave your arms above your head.

The faster your pace, the more fat and calories you will burn. Using an online metronome will enable you to set your speed by clicking on a number. Try anywhere between 88 and 100 for your Warm-Ups and Cool-Downs. For your “workout,” set the number between 108 and 112.

Lose Weight by Dancing Summary

Even if you love your current exercise regime and have no intention of stopping it, adding dancing to lose weight to your fitness arsenal will enable you to burn extra calories and tone up faster.

To lose one pound a week, you will need to work off an extra 500 calories per day than you currently do. Dancing vigorously for thirty minutes several times a week will go a long way toward helping you achieve this goal without doing anything else.

Seriously, don’t try this at home. 🙅‍♀️

The TikTok weight loss dance is going viral, but it’s actually extremely dangerous. Odds are, you (or someone you know) has watched the odd weight loss move, made famous by user Janny14906. The stomach workout has generated millions of likes and follows because it’s promised to be the

But, here lies the problem: Experts warn that the exercise won’t give you a six-pack. Instead, it will negatively affect your body and mental health. “Janny claims in their videos that the exercise will “reduce the abdomen,” but it’s a myth that you can target fat loss from a specific body part,” personal trainer Sohee Lee tells Insider. “Specific exercises won’t give you a flat stomach.”

Follow the rhythm of my voice to lose weight.

Doing one exercise in order to give you a certain aesthetic isn’t healthy if you’re disregarding nutrition, sleep, drinking water, and all of the other factors of taking care of your health.

Sohee continues, “This person is promoting this exercise as what do if you want to get skinny, she also has other posts where she says multiple times, ‘Exercise for an hour a day and eat whatever you want,’ which of course is completely incorrect and this kind of advice is exactly what gets people into a lot of trouble where they go for a run then eat their faces off and end up gaining a bunch of weight.”

If you want to focus on fitness, then it’s crucial to do it in a safe way. Strengthening your core is a great way to improve balance and stability, according to Mayo Clinic. Focus on side planks, crunches, and hollow body holds. Weight loss goals aside, working out is a way to show self-care.

Şirin Atçeken is a psychologist who works at healthcare consultancy, WeCure. She warns against the psychological dangers of fad diets. “We are constantly bombarded by adverts selling us unrealistic expectations, ‘quick fixes’, and easy way-outs,” she explains to Insider. “In a time where we are calling out fake news, it can be quite dumbfounding that certain content even passes advertising standards. But sadly, the more people that engage, the wider the reach.”

The main takeaway is to stay away from any fad diet or viral exercise that promises fast results. Make sure to do your research before trying any TikTok health and fitness tips.