Blog Fitness From Salsa to Hip-Hop Dancing: Calories Burn as You Groove to the Beats!

From Salsa to Hip-Hop Dancing: Calories Burn as You Groove to the Beats!

Are you tired of traditional workouts that make you dread the gym? If so, the dance floor could be your next hotspot to shed those unwanted calories! This will be good news for those who love swaying to the beat!


The combination of fun and health is something we just simply can’t ignore!

You do more than express yourself when you dance your heart out and swing to the rhythm. And besides, dancing can also burn calories, making it the best choice for many.

Whether gracefully gliding like a ballerina or moving to the beats of your favorite music, dancing offers an enjoyable workout. It can become an exercise you eagerly await instead of running away. While dancing, calories burned are similar to that of a cardio session. How amazing is that?

With that in mind, tune into your favorite music and read on to discover different types of dancing and how they can constitute a full-body workout.

dancing calories burned 30 minutes

How Many Calories Does 30 Minutes of Dancing Burn?

An average person who weighs up to 150 pounds can burn up to 197 calories if they fast dance for 30 minutes. Similarly, an individual weighing 155 pounds may lose up to 203 calories if they constantly groove for 30 minutes (6).

Like every exercise, the number of lost calories isn’t fixed when you dance. It depends on factors like body type, weight, medical history, weight loss tendency, and exercise intensity (9). For instance, when two people follow the same dance pattern (with the same intensity), the person weighing more will burn more calories than the other one.

Besides weight and other personal factors, the type of dance you do also greatly impacts your weight loss. If you are doing a slow dance you may lose up to 107 calories, compared to ballet, where you may lose around 243 calories. If you dance for an hour, you can lose nearly 400 calories (5).

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How Many Calories Does 15 Minutes of Dancing Burn?

Dancing fast for 10 to 15 minutes is a great way to make your body burn calories. If you dance super energetically during that time, you might even burn around 130 calories (6).

You might burn around 80 to 150 calories on average speed, depending on how vigorously you dance and your body’s unique factors.

How Much Dancing Burns 500 Calories?

As discussed earlier, the number of calories you lose depends on the intensity, duration of the dance, and individual factors.

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When you dance for an hour, you can use up around 300 to 600 calories, similar to the energy from food. If you weigh 180 pounds, dancing can help you burn about 411 calories in an hour (10). How cool is that?

Online calorie counters can help you to determine the calories you can lose in an hour-long dance session. Be sure to opt for a tool that is accurate and known for its reliability.

Is 1 Hour of Dance Enough?

Dancing for an hour is a good way to start being active and burning calories. It’s much better than not moving at all. But how helpful it is depends on a few things:

  • How you dance matters. You will likely burn more calories if you dance with lots of energy and make your heart beat faster.
  • Doing an hour of dancing regularly, like a few times each week, can make you healthier and fitter.
  • If you want to lose weight or have certain fitness goals, just dancing for an hour might not be enough. You should also do other exercises and eat balanced meals.
  • If you’re heavier, you might burn more calories while dancing.

Remember, the important thing is to find an activity you like and can do often. If you enjoy dancing, keep doing it! But if you’re using dancing as your main exercise, try different dance styles and add some other activities too, so you get even more benefits.

Will Dancing 30 Minutes a Day Help Lose Weight?

If exercise isn’t your favorite thing to do, try dancing. When dancing, calories burned in 30 minutes can reach up to 200 calories for an average person (5).

Dancing has always been in the limelight due to its various styles and variations. In previous generations when people danced, they only considered it as art and a form of self-expression. But currently the millennials are embracing it as a full-fledged workout routine.

While dancing, you create a significant impact on the human body. For instance, it can raise the heart rate and kick your body into calorie-shedding mode, like in cardio. Since you are moving your body around and swinging, your heart rate increases, which helps you lose fat.

Dancing, in general, is a great stress reliever. The rhythmic movements and connection with the music can reduce stress and release endorphins, the “feel-good” hormones. Also, mastering new dance steps boosts your self-confidence (1).

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Read more: Build The Dance Confidence You Need: The BetterMe Must-Have Non-Slip Knee Pads.

Which Dances Burn Calories?

Dancing knows no boundaries. You can do whatever you like. We have rounded up some fun dance styles to help you lose weight while having the time of your life!

Hip Hop

Hip-hop has always been popular due to its high-energy momentum. It uses most of your muscles, especially in the legs, arms, and core. In old-school hip-hop dancing, there are cool moves like the running man, humpty dance, and cabbage patch. They use special tricks like moving one part of your body at a time and some special fun hip hop moves like popping, locking, and krumping (11).

Since your entire body is engaged, you can burn around 200 calories within an hour (6).


You may have heard fitness enthusiasts discussing Zumba. Zumba is an active aerobic dance workout routine usually done in groups, which helps you shed weight rapidly. A 2016 study revealed that Zumba classes helped women get in shape by reducing fat and total weight (12).

K-Pop Dance

K-pop has taken the entire world by storm. From movies to music, K-pop is practically everywhere!

This popularity may be attributed to K-pop’s catchy and upbeat tunes. People love choreographing their K-pop idols’ dance steps. During K-pop dancing, calories burned can be between 15 to 25, according to the beats of the song and individual factors (3).

One of the most popular yet intense K-pop dances is Boy with Luv by BTS. The song features powerful dance steps. Its chorus is intense and lasts for a minute and 45 seconds. With this, you get a minute of enthusiastic dancing followed by two minutes of slow dancing.


If you love tap dancing, try salsa. It is a high-energy dance routine that involves dynamic footwork and movement. It requires sufficient stamina and endurance to follow the fast-paced rhythms.

This dance is considered a great cardiovascular exercise. It gets your heart pumping and improves your stamina and endurance, improving fitness levels and potential weight loss (4).

dancing calories burned per hour

Heels Dance

Do you want to spice up your dancing sessions? Try heels dance for beginners. It is a contemporary dance involving hip-hop and jazz moves performed on heels. While heel dance is usually performed in groups, you can go solo and move to the beats without a care!

Before doing heel dance, it is important to note that you must be physically fit, i.e., do not suffer from any medical conditions or physical disabilities. You should feel comfortable wearing heels and learn to walk around without tripping.

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If you are good to go, check out this step-by-step guide to heel dance for beginners (8)

Step 1: Choose Appropriate Footwear

You don’t want to break your shoes on your first day or crack your heels. Choose durable and sturdy heels that won’t crack during intense sessions. Avoid extremely high heels that may be difficult to balance. Choose medium-sized heels and practice in them to get into a rhythm.

Step 2: Warm Up

Warm-ups are the most important aspect of any workout routine. Like exercise, dance also requires a proper warm-up. You can warm up by doing ankle stretches or calf stretches.

Ankle Stretches

Ankle stretches are crucial to prepare your ankles for heel dancing. These stretches can improve your ankle joints’ flexibility, mobility, and strength. Some ankle exercises you can opt for are:

Ankle Circles

To perform ankle circles:

  1. Sit on the floor or a chair. Extend one leg in the front.
  2. Lift your foot off the ground and start drawing circles with your toes. Make the circles as large as possible.
  3. Perform 10 circles in one direction and then switch to the other direction.
  4. Repeat with the other ankle.

Toe Flexion and Extension

To perform toe flexion and extension:

  1. Sit or stand with your feet flat on the ground.
  2. Slowly point your toes away from you while stretching the front of your ankle and calf.
  3. Hold for a few seconds, then bring your toes toward you.
  4. Repeat this motion 10-15 times.

Heel Drops

To perform heel drops:

  1. Stand upright with your feet kept hip-width apart.
  2. Shift weight onto one foot and slightly lift the other foot.
  3. Raise the heel of the lifted foot as high as possible.
  4. Slowly drop the raised heel below the ball of the foot.
  5. Lift the heel again, pushing through the ball of the foot. Repeat for 10-15 controlled repetitions on each side.

Heel Raises

To perform heel raises:

  1. Stand with your feet kept hip-width apart. You can hold onto a stable surface for support if needed.
  2. Raise your body on your toes. Bring your heels as high as you comfortably can.
  3. Lower your heels back down to the ground.
  4. Perform 15-20 reps to strengthen your calf muscles.

Calf Stretches

Like heel stretches, calf stretches are also essential for preparing your calf muscles for heel dance. These stretches can enhance flexibility, prevent muscle tightness, and ensure your calf muscles are ready for dancing on the heels (7).

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Wall Calf Stretch

To perform a wall calf stretch:

  1. Find a wall to lean on.
  2. Stand, face the wall, and place your hands on it shoulder-width apart.
  3. Take a step back with one leg, keeping it straight. Your foot should stay flat on the ground.
  4. Bend the front knee and lean your body forward.
  5. Hold the stretch for 20-30 seconds, then switch to the other leg.
  6. Repeat the stretch 2-3 times on each leg.

Standing Calf Stretch

To perform a standing calf stretch:

  1. Stand a few feet away from a wall.
  2. Place your hands on the wall. Keep them shoulder-width apart.
  3. Your feet should remain flat on the ground. Now, bend the front knee while keeping your back leg straight.
  4. Lean your hips forward.
  5. Hold this position for 20-30 seconds, then switch legs.
  6. Perform 2-3 reps on each leg.

salsa dancing calories burned

Step 3: Practice with a Heel Dance Instructor

Dancing with an instructor is crucial before you take up an intense dance. The instructor coaches you and ensures you can safely move your body. Don’t hesitate to seek feedback to improve your performance. Sign up for heel dance classes or get a personal coach.

Step 4: Practice Regularly

Practice is key to mastering any dance style. Heel dancing often relies on rhythmic patterns. Practice counting beats to coordinate your movements with the music. Remember to maintain good body posture during heel dancing. Choreograph your sessions by combining heel taps, lifts, and other movements.

Also, ensure you dance confidently and engage the audience with your expressions. You can watch videos of skilled heel dancers to gain inspiration and insight into their techniques. Observing their movements can help you refine your own.

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Bachata Dance Workout

Bachata is a sensual, passionate, and romantic dance with roots in the Dominican Republic. It is mostly performed as a duo with the couple swaying to the beats (2):

To perform the Bachata dance workout:

  1. Step to the side with your left foot, then bring your right foot to meet it. Repeat on the right side.
  2. Add a slight hip movement as you step to the side. Try to make a connection between your hips and your partner’s.
  3. Hold your partner in a closed position, with one hand on their back and the other holding theirs.
  4. Maintain a comfortable and gentle frame.
  5. As you step, accentuate the movement by moving your hips in sync with the music.
  6. Push your hip slightly to the side as you step, then bring it back to the center as you close your feet.
  7. As you step to the side, guide your partner into a turn, then continue dancing side-to-side.
  8. Incorporate gentle upper body movements, shoulder rolls, and chest pops to enhance the sensuality of the dance.
  9. Gently lower your partner backward, supporting their back. Then, bring them back up into a close position.
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Bachata is a fun and efficient way to lose weight, especially if you perform it with your partner. It is all about mental connection and intimacy. As your bond deepens, you can perform advanced footwork and movements.

The Bottom Line

Dancing is indeed a fun and effective way to lose immense calories. From the passionate beats of salsa to the energetic vibes of hip-hop, each step you take on the dance floor contributes to a healthier, more vibrant you.

When you dance, calories burned are much higher than any other activity. Not only that, it also boosts your mood and makes you feel active the whole day.

Don’t forget to consult a dance instructor before starting any advanced dance routines. Beginners should seek guidance and advice to maximize the rewards of their dancing sessions. Once you learn the ups and downs of this domain, you will be all set to groove on your own!

Read more: A Guide To Choosing The Right Sexy Front-Tie Support Top For Dance.

Frequently Asked Questions (FAQs)

What happens if I dance for 1 hour every day?

If you dance for an hour daily, it will work wonders for your mental and physical well-being. The number of calories you lose in an hour of dancing depends on variables like dance method, weight, age, and gender.

Is dancing better than cardio?

There is no ranking when it comes to comparing dancing and cardio. Both activities are excellent forms of cardiovascular exercise.

Can you get fit by dancing?

You can get fit and lose weight if you are an avid dancer. It depends on the level of effort you are exerting. You must do high-intensity dances like hip-hop, Zumba, or salsa to burn calories.

Does sweating burn fat?

No, sweating doesn’t burn fat. It’s a common misconception among people that the more you sweat, the more you will lose. Sweat is simply a byproduct of thermoregulation. It has nothing to do with how much you exercise or lose weight. If you exercise more, your body will automatically produce more sweat.



This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. 12 Reasons Dancing Your Butt off Is the Most Badass Mind-Body Workout (2022,
  2. Bachata Dance Workout For Beginners  (2022,
  3. Best K-Pop Dances to Lose Weight for Beginners: Updated List 2022 (2022,
  4. Benefits of Salsa Dancing (n.d.,
  5. Burn Calories And Have Fun: How Many Calories Does Dancing To Music Burn (2022,
  6. Calories Burned Dancing | Calculator & Formula.  (2020,
  7. Do These Stretches To Dance Better (And Stay Injury-Free!) (2022,
  8. Heels Dance 101: A Beginner’s Guide  (2023,
  9. How to determine calorie burn  (2017,
  10. How many calories do you burn with Dancing? (n.d.,
  11. Understanding Hip Hop Dance: 5 Types of Hip Hop Dance (2021,
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