Blog Fitness Workouts Dancing Workouts At Home: Do They Really Work?

Dancing Workouts At Home: Do They Really Work?

If you’ve ever set New Year’s resolutions which involved weight loss or getting in shape, only to find yourself back on the couch a few weeks later, you’re not alone. In fact, according to a study from the University of Scranton, only 8 percent of people actually achieve their New Year’s resolutions (8). There are many reasons why you fail to stick to your workout routine, but one of the most common is simply that you get bored. If you’re doing the same thing over and over again, it’s only natural that you’ll eventually lose motivation. That’s where dancing workouts come in. They can provide a much-needed change of pace from your usual workout routine, and they have the added benefit of being fun. But can you really lose weight by dancing around your living room? The answer, according to experts, is yes – but it depends on a few factors. Let’s dive into the world of dancing workouts and see if they can help you reach your fitness goals.


What Are Dancing Workouts?

Dancing workouts are, simply put, workout routines that involve dancing. They can be done at home with a video or in a group class setting. You don’t need any special equipment, although you might want to invest in a good pair of showa if you plan on doing a lot of dancing.

Dancing workouts come in all shapes and sizes, from low-impact routines like Zumba to more intense workouts like cardio hip-hop. There’s something for everyone, no matter your fitness level or dance experience.

Does Working Out At Home Really Work?

Contrary to popular belief, you can actually get a great workout at home – you just need to be willing to put in the effort. In fact, home workouts have unique benefits that you can’t always get at the gym.

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For one, they’re more convenient. You don’t have to worry about fighting traffic or dealing with the crowds at the gym. You can workout whenever and wherever you want, without having to stick to someone else’s schedule.

Another benefit of working out at home is that you have more control over your environment. If you’re someone who gets easily distracted, working out at home can help you eliminate distractions and focus on your workout.

Finally, home workouts are often less expensive than going to the gym. If you have a limited budget, working out at home can help you save money while still getting a great workout in.

Can Dancing Help You Lose Weight?

Yes, dancing can help you lose weight – but it’s not a magical solution. In order to lose weight, you need to create a calorie deficit, which means you need to burn more calories than you consume.

Dancing is a great way to burn calories. A 150-pound person can expect to burn anywhere from 200 to 400 calories in 30 minutes of dancing (3). That number goes up if you’re a heavier person or if you dance for longer periods of time.

However, it’s important to keep in mind that you can’t out-exercise a bad diet. If you want to lose weight, you need to focus on both your diet and your exercise routine.

Simply dancing around your living room isn’t going to make the pounds magically disappear – but it can help you create a calorie deficit and reach your weight loss goals.

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dancing workouts at home

Read More: Dancing Workouts To Lose Weight: Do They Really Work?

Other Reasons Why Dancing Workouts At Home Are Awesome

In addition to helping you lose weight, dancing has a number of other benefits. 

Boost Cardiovascular Health

A sedentary lifestyle is one of the leading risk factors for heart disease. According to the American Heart Association, adults should get at least 150 minutes of moderate-intensity aerobic activity – like dancing – every week for cardiovascular health (7).

Dancing is a great way to get your heart pumping and boost your cardiovascular health. Just like other aerobic activities, it helps to increase your heart rate and improve blood circulation (1). As your heart gets stronger, you’ll have more energy and be less likely to develop heart disease.

Improve Bone Density

Osteoporosis is a common problem, especially for older adults. When you have osteoporosis, your bones become weak and fragile, making them more susceptible to fractures (2).

Dancing can help improve bone density and reduce the risk of osteoporosis. Weight-bearing activities like dancing help to stimulate bone growth, making your bones stronger (6).

If you have osteoporosis, it’s important to talk to your doctor before starting a dance workout routine. They can help you determine if dancing is safe for you and advise you on the best way to get started.

dancing workouts at home

Reduce Stress Levels

In today’s fast-paced world, it’s more important than ever to find ways to reduce stress. When you’re stressed, your body goes into fight-or-flight mode, releasing a number of hormones that can have negative effects on your health.

Dancing is a great way to reduce stress and improve your overall sense of well-being. It helps to release endorphins, which are hormones that have mood-boosting effects (4). Dancing can also help you to clear your mind and focus on the present moment, rather than dwelling on stressors from the past or worrying about the future.

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Boost Energy Levels

The irony of being tired all the time is that it can be hard to find the energy to exercise. However, studies have shown that regular exercise can actually help to increase energy levels (5).

If you’re struggling with fatigue, dancing may be just what you need. It’s a great way to get your heart rate up and improve blood circulation, both of which can help to increase energy levels.

Dancing is also a great way to combat the effects of stress, which can leave you feeling exhausted. When you reduce your stress levels, you’ll have more energy to do the things you love.

dancing workouts at home

How Do I Start Dancing Workouts At Home?

We could give you a lengthy description of the perfect at-home dance workout routine. But the truth is, there’s no one-size-fits-all approach to fitness. The best way to get started is to find an activity that you enjoy and that fits your lifestyle.

If you’re not sure where to start, download the BetterMe app to access a variety of dance workouts that you can do at home. The app offers workouts for all fitness levels, so you can find something that’s challenging but achievable.

From Zumba that you can do in your living room to hip-hop dance routines that will get your heart pumping, there’s something for everyone. And the best part is, you don’t need any special equipment or gear – just put on some comfortable clothes and you’re good to go.

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Not a dancer by nature? No problem. The BetterMe app will help you get started with easy-to-follow instructions and video tutorials. And before you know it, you’ll be busting out some killer moves like a pro.

If you are energetic, get on the floor, if you are a weight loss enthusiast, get on the floor. Your home is your stage, your personal trainer is BetterMe. Trek to the online store and get your body moving with the modern fitness app.

dancing workouts at home

Home Workout Tips To Maximize Results

Now that you know all about the benefits of dancing workouts at home, it’s time to get started. Here are a few tips to help you make the most of your at-home workout routine:

Create A Workout Space

A designated workout space can help you to stay motivated and focused on your fitness goals. If you don’t have a lot of space, clear out a corner in your living room or set up a small station in your bedroom.

Set SMART Goals

When it comes to fitness, setting goals is key to success. But it’s important to make sure your goals are specific, measurable, achievable, relevant, and time-bound (SMART).

For example, instead of saying you want to “exercise more,” set a goal to dance for 30 minutes three times per week. Or if you’re looking to improve your cardiovascular health, commit to dancing for 20 minutes at a moderate intensity level five times per week.

Warm Up And Cool Down

Warming up before you workout and cooling down afterwards is important for injury prevention. Start your workout with some light stretching or gentle aerobic activities to get your muscles warmed up.

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Then, at the end of your workout, do some static stretches (i.e. holding a stretch for 30 seconds or longer). This will help your muscles to recover and prevent stiffness and soreness.

Read More: 8 Dancing Workouts For Fun On The BetterMe App + Their Benefits

dancing workouts at home

Don’t Forget A Healthy Diet

Diet is just as important as exercise when it comes to achieving your fitness goals. Eating a healthy diet will give you the energy you need to power through your workouts and help your body to recover afterwards.

Make sure to eat a balanced diet that includes plenty of fruits, vegetables, lean proteins, and whole grains. And don’t forget to stay hydrated by drinking lots of water throughout the day.

Have Fun

Last but not least, don’t forget to have fun! If you’re not enjoying your workouts, you’re less likely to stick with them long-term. So find an activity that you enjoy and make it a part of your regular routine.

The Bottom Line

Dancing workouts can be a great way to add some variety to your workout routine and break out of your fitness rut. They’re also an effective way to burn calories and lose weight, as long as you’re willing to put in the effort.

If you’re looking for a fun and challenging workout, consider adding some dancing to your routine. You might be surprised at how much you enjoy it – and how effective it is for you to reach your fitness goals.




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. 3 Kinds of Exercise That Boost Heart Health (n.d., 
  2. An overview and management of osteoporosis (2017, 
  3. Calorie Burn Rate Calculator (n.d., 
  5. Does exercise really boost energy levels? (2021, 
  6. Exercise for Your Bone Health (2018, 
  7. Getting more exercise than guidelines suggest may further lower death risk (2022, 
  8. New Years Resolution Statistics (n.d.,
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