Blog Fitness Workouts Dancing Workouts To Lose Weight: Do They Really Work?

Dancing Workouts To Lose Weight: Do They Really Work?

If you dread going to the gym, you’re not alone. In fact, a lot of people find working out to be a chore. But what if we told you that exercising can actually be enjoyable? And what’s more, that exercising for enjoyment can guarantee weight loss? It may sound too good to be true, but it’s not. Researchers have found that people who exercise for enjoyment are more likely to stick with it and see results. And what better way to enjoy working out than by dancing? You might think dancing is just for fun, but it’s actually a great way to lose weight.


Here are all the ways through which dancing can help you achieve your weight loss goals:

1. Dancing Burns Calories

This one is a no-brainer. Dancing is a physical activity, and physical activities burn calories (2). In fact, dancing can be quite strenuous, and depending on the intensity, can even count as a form of cardio exercise.

Below are the calories you can burn in 30 minutes doing different types of dances:

  • Ballet: 179 calories
  • Ballroom: 118 calories
  • Hip hop: 207 calories
  • Salsa: 143 calories
  • Swing: 207 calories
  • Country Western line dancing: 172 calories
  • Tap: 164 calories

These figures are an estimate; exactly how many calories you’ll burn will depend on your weight (the more you weigh, the more calories you’ll burn), how vigorously you dance (the harder you dance, the more calories you’ll burn), and how long you dance for (the longer you dance, the more calories you’ll burn).

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

dancing workouts to lose weight

2. Dancing Improves Your Body Composition

Your body composition is the ratio of fat to muscle in it. And while losing weight doesn’t necessarily mean you’re losing fat (you could be losing water weight or muscle mass), improving your body composition means you’re losing fat and gaining muscle.

Dancing is a great way to improve your body composition because it helps you build lean muscle mass (3). And the more muscle mass you have, the higher your metabolism will be. This is because muscle mass burns more calories than fat mass; even at rest, your body will burn more calories if you have more muscle.

3. Dancing Increases Your Endurance

When you dance, your heart works harder to pump blood to your muscles. Over time, this will increase your endurance and stamina. This is important not only for weight loss but also for overall health; a strong heart is a healthy heart (3).

4. Dancing Reduces Stress Levels

Stress can lead to overeating and weight gain (5). When you’re stressed, your body releases the hormone cortisol, which tells your body to store fat. So, by reducing your stress levels, you can reduce your cortisol levels and help prevent weight gain.

Dancing is a great way to reduce stress because it’s enjoyable and helps you forget about your worries. What’s more, research has shown that dancing can actually lower cortisol levels.

5. Dancing Improves Your Mobility And Flexibility

As we age, our bodies become less mobile and less flexible. This can lead to weight gain because we become less active and more sedentary.

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Dancing can help improve your mobility and flexibility (3), which in turn can help you stay active and avoid weight gain. Plus, improving your mobility and flexibility will make dancing even more enjoyable.

dancing workouts to lose weight

6. Dancing May Help You Eat Less

Some research has shown that people who dance tend to eat less. One study found that ballroom dancers ate fewer calories and had lower body fat than those who didn’t dance.

It’s not entirely clear why this is, but it may be because dancing makes you more aware of your body and how it feels. When you’re more in tune with your body, you’re more likely to notice when you’re full and stop eating.

7. Dancing Improves Your Sleep

Getting a good night’s sleep is important for weight loss (1). When you don’t get enough sleep, your body produces more of the hormone ghrelin, which increases your appetite.

Dancing can help improve your sleep by making you more tired and giving you a better night’s rest. Plus, when you’re well-rested, you’re more likely to have the energy to dance.

Dancing is not only fun but weight loss activity that crashes calories vigorously. You can check more dancing workouts on the fast-growing fitness app – BetterMe. Check out the app and experience the fun side of fitness workouts.

dancing workouts to lose weight

Which Dance Workouts Can You Do To Lose Weight?

Now that you know all the ways dancing can help you lose weight, you’re probably wondering which dance workouts are the best for weight loss.

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Here are some of the best dance workouts for weight loss:

1. Zumba

Zumba is a high-intensity, Latin-inspired dance workout that is sure to get your heart pumping and your body moving. With its fast-paced, energetic music and easy-to-follow moves, Zumba is a great workout for people of all fitness levels.

2. Hip Hop Dance

Hip hop dance is a fun, upbeat style of dance that will help you burn calories and tone your body. From iconic moves like the moonwalk to more modern moves, hip hop dance is a great way to get your heart rate up and have some fun.

3. Salsa Dancing

Salsa is a Latin-inspired dance that is known for its passionate, sensual movements. Salsa dancing is a great workout for you if you want to burn calories, tone your body, and improve your coordination.

4. Belly Dancing

Belly dancing is a beautiful, feminine style of dance that is great for toning your core and improving your flexibility. If you want to lose weight and get toned while learning a new skill, belly dancing is the workout for you.

5. Line Dancing

Line dancing is a fun, social way to get moving and lose weight. Whether you’re doing the electric slide or the cha-cha slide, line dancing is a great workout for your heart and your legs.

dancing workouts to lose weight

Tips For Beginners To Dancing Workouts

If you’re new to dancing, there are a few things you can do to make sure you get the most out of your workout and avoid injury.

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1. Start Slow

When you’re first starting out, it’s important to take things slowly and build up your endurance. Choose a dance workout that is low-impact and easy to follow. As you get more comfortable with the moves and your fitness level improves, you can move on to more challenging workouts.

Read More: Dancing Workouts Benefits, Drawbacks, And Guide To Get You Started

2. Wear Comfortable Clothing

Make sure you wear comfortable clothing that allows you to move freely. You don’t want your clothes to be so loose that they get in the way of your movements or so tight that they restrict your range of motion.

3. Get The Right Shoes

Invest in a good pair of dance shoes that are designed for the type of dancing you’ll be doing. Dance shoes will help protect your feet and ankles from injury and make sure you have the proper support for your movements.

4. Listen To Your Body

It’s important to listen to your body and take breaks when you need to. If you start to feel pain or fatigue, take a break and rest for a few minutes.

5. Have Fun

Remember to have fun! Dancing is a great way to get exercise, but it should also be enjoyable. If you’re not enjoying yourself, you’re less likely to stick with it.

dancing workouts to lose weight

How Can The BetterMe App Help You Reach Your Weight Loss Goals?

If you’re looking for a comprehensive weight loss program that will not only help you lose weight, but also improve your overall health, the BetterMe app could be perfect for you. 

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Easy-To-Follow Dance Workout Videos

These short 20-45 minute dance workouts are perfect if you’re short on time but still want to get a great workout. With simple-to-follow instructions, you can follow along with the video and get a great workout without having to worry about learning complicated choreography.

Blood-Pumping Warm Up

The benefits of warming up before a workout are well-known, but sometimes it’s hard to find the time to do a proper warm-up. Before each dance workout in the BetterMe app you get a short, effective warm-up routine that will get your blood flowing and prepare your body for exercise.

Targeted Workouts

The BetterMe app offers a variety of different dance workouts that target different areas of your body. Whether you want to focus on your legs, arms, or core, we have a workout for you.

Difficulty Levels

All of the workouts in the BetterMe app are available in three different difficulty levels, so you can choose the one that is right for you. If you’re just starting out, you can try the beginner level. As you get more fit, you can move up to the intermediate and advanced levels.

The Bottom Line

Dancing workouts are a great way to lose weight, get toned, and have fun. With the BetterMe app, you can find the perfect dance workout for your fitness level and 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. Adequate sleep to improve the treatment of obesity (2012,
  2. Dance as a form of exercise (2007,
  3. Dance – health benefits (2022,
  4. Dance for health: improving fitness in African American and Hispanic adolescents. (1995,
  5. Relationship between stress, eating behavior, and obesity (1995,
  6. Health Benefits of Zumba Fitness Training: A Systematic Review (2016,
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