Dancing is a fun way to get active and burn calories. Many people enjoy dancing as a form of exercise because it doesn’t feel as strenuous as other workouts. Dancing to music you enjoy can take your mind off the exertion. So how effective is dancing for weight loss? Can you lose weight by dancing for an hour each day?
The answer is yes, you can lose weight by dancing for an hour or more per day. The number of calories you burn dancing depends on the type of dancing and your weight. On average, a 155 pound person will burn around 260 calories dancing for an hour. To lose one pound per week, you’d need to create a 3,500 calorie deficit through diet, exercise, or a combination of both. Dancing for an hour per day in combination with a sensible diet could lead to steady weight loss over time.
Calories burned dancing
The number of calories you’ll burn dancing for an hour depends primarily on your body weight. The more you weigh, the more calories you’ll burn per hour. Here are estimates for calories burned per hour based on weight for a few popular styles of dance:
| Dance Style | Calories Burned Per Hour (120 lb person) | Calories Burned Per Hour (155 lb person) | Calories Burned Per Hour (190 lb person) |
|---|---|---|---|
| Ballet, light effort | 183 | 238 | 294 |
| Ballroom dancing, slow | 204 | 265 | 327 |
| Latin dancing, moderate effort | 238 | 310 | 383 |
| Hip hop dancing, vigorous effort | 272 | 354 | 436 |
As you can see, the more intensely you dance, the more calories you’ll burn per hour. A 120 lb person dancing ballet lightly would burn 183 calories per hour, while a 190 lb person dancing hip hop vigorously would burn 436 calories.
How many calories should you cut to lose weight?
To lose weight, you need to create a calorie deficit by burning more calories through activity than you consume through food and beverages. A common goal for safe, sustainable weight loss is 1-2 pounds per week. To lose 1 pound per week, you need a daily calorie deficit of 500 calories. For 2 pounds per week, the deficit would be 1,000 calories per day.
Through a combination of reducing your calorie intake and increasing your physical activity, you can create the deficit needed for gradual weight loss. Cutting 500-1,000 calories per day through diet is doable, but cutting even more through exercise alone can be challenging.
This is where dancing for weight loss comes in – it’s an enjoyable form of exercise that burns a decent amount of calories. Dancing for an hour per day won’t create the entire 500-1,000 calorie deficit needed for big weekly weight loss, but it can contribute significantly. Combined with a calorie-controlled diet, dancing daily can help you reach a moderate calorie deficit for steady fat loss.
More calories burned with high intensity dance styles
Certain styles of dance burn significantly more calories than others. In general, high intensity forms of dance like hip hop, Zumba, jive, and tap burn the most calories. Slower styles like classic waltz and slow ballroom dancing burn fewer calories per hour.
Here’s a breakdown of approximate calories burned per hour based on dance style intensity:
– Low intensity (slow ballroom, light ballet): 180-240 calories per hour
– Moderate intensity (salsa, bellydance, country line dancing): 250-350 calories per hour
– High intensity (hip hop, zumba, jive, tap): 350-450+ calories per hour
If your primary goal is weight loss through dancing, choose high energy dance styles to maximize calories burned. You can start slowly and work your way up to advanced routines for even greater calorie burn. Combining fast footwork with bursts of power moves like jumps will result in the greatest fat loss from dance.
How dance helps burn fat
Dancing works several magic angles to help burn fat:
Aerobic Exercise
Dancing is a form of aerobic exercise, meaning it raises your heart rate for an extended period of time. Aerobic activity causes you to burn stored fat for fuel. The longer you can dance vigorously, the more fat you’ll burn.
Afterburn Effect
Dancing vigorously creates an “afterburn” effect. Your metabolic rate stays elevated post-workout, allowing you to burn extra calories for hours after dancing.
Muscle Toning
Dance works the muscles of your core and lower body. Building more lean muscle mass increases your resting metabolism, allowing you to burn more calories around the clock.
The combination of aerobic and muscle-toning benefits makes dance a great exercise for losing fat. Consistency is key – aim to dance 3-5 days per week to see optimal weight loss results.
Weight loss from different dance styles
While all styles of dance can contribute to weight loss, some are much more effective than others. Here’s a look at weight loss potential from various types of dance:
Zumba
Burns 350-600+ calories per hour. High intensity intervals with fun Latin music maximize fat burning.
Jive/Swing
Burns 400-500+ calories per hour. Very fast footwork combined with spinning increases calorie expenditure.
Hip Hop
Burns 350-500 calories per hour. High intensity choreography with jumps and kicks tones muscle while crushing calories.
Tap
Burns 300-500 calories per hour. Percussive footwork and upper body movement drive up heart rate.
Belly Dance
Burns 250-350 calories per hour. Focused movements slim the abs and waist while burning calories.
Waltz/Slow Ballroom
Burns 200-300 calories per hour. Graceful sweeping movements have lower metabolic demands.
For best weight loss results, focus on consistently dancing at a high intensity level 3-5 days per week. Mixing up styles can also help to prevent boredom and overuse injuries.
Tips for dancing to lose weight
If your goal is to lose weight by dancing, follow these tips:
– Choose high intensity dance styles like hip hop, jive, or zumba
– Maintain high effort levels during routines
– Dance for at least an hour at a time
– Dance at least 3-5 days per week
– Wear breathable clothing and supportive shoes
– Stay hydrated before, during, and after dancing
– Focus on tightening your core during moves
– Follow a reduced calorie diet for maximum results
With consistency and effort, dancing can be a fun way to burn hundreds of calories and lose unwanted body fat. Combined with a solid nutrition plan, dancing daily can help you slim down and get fit.
The bottom line
Dancing for an hour or more most days of the week can absolutely help you lose weight. The exact amount of weight lost will depend on the intensity of your dance style, your weight, and your diet. Choose high energy dances like hip hop, jive, or zumba for best results. Combine your dance sessions with a reduced calorie diet plan for optimum weight loss. Dancing is a sustainable, enjoyable activity that can slim your physique if done consistently.