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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.
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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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.
As discussed earlier, the number of calories you lose depends on the intensity, duration of the dance, and individual factors.
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.
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:
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.
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).
Read more: Build The Dance Confidence You Need: The BetterMe Must-Have Non-Slip Knee Pads.
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 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 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).
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.
If you are good to go, check out this step-by-step guide to heel dance for beginners (8)
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.
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:
Toe Flexion and Extension
To perform toe flexion and extension:
Heel Drops
To perform heel drops:
Heel Raises
To perform heel raises:
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).
To perform a wall calf stretch:
To perform a standing calf stretch:
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.
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 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:
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.
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.
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.
There is no ranking when it comes to comparing dancing and cardio. Both activities are excellent forms of cardiovascular exercise.
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.
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.
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