You must have heard that dancing helps celebrities stay in shape. Yes, this is right! Dancing is not just a form of art and expression or a way to enjoy yourself at nightclubs. It is also a great way to exercise, burn body fat, and lose weight. So, if you are on the hunt for some information on this topic and add some dance moves to your workout, read on!

How Weight Loss Works

To understand better, we first have to understand how weight loss works! The actual phenomenon of weight loss works when your intake is less than your burn. This activates the fat-burning processes called lipolysis and beta-oxidation. In this process, the body metabolises fatty acids into the bloodstream, which travel to the heart and muscles and are used as energy. 

Weight loss occurs when you consistently consume fewer calories and burn more daily. Exercise induces weight loss by boosting the metabolism rate, which leads to the conversion of more fat into energy and the burning of calories every day. Our muscles use fatty acids to restore their energy over time, which shrinks fatty cells.

Can Dance Really Help in Weight Loss?

The research underscores the importance of finding a workout that brings joy. This not only aids in weight loss but also leads to a consistent and successful fitness journey filled with fun and excitement. Hence, finding a workout that burns calories effortlessly and keeps you on your feet without feeling like a burden is vital. 

Yes, Dance helps with Weight Loss!

According to Harvard Health Publishing, 30 minutes of high-intensity dance moves can help you burn 180-250 calories per person, depending on your weight.

Moreover, according to a Pubmed study, dancing is an effective way of weight loss, especially for people with overweight or obesity. They studied and examined the two groups, one who dances regularly and the second who does not. The group that dances shows a significant amount of improvement in their:

  • Body mass index BMI
  • Waist circumferences
  • Percentage of fat in the body
  • Also, reduction in fat mass

They also analysed the various dance forms, including hip hop, Zumba, belly dance, and many other creative dance styles. Overall, they proved that dancing is a great exercise that helps the body lose weight and improves composition.

Calories You Can Burn with Just 30 Minutes of Dancing 

Calories You Can Burn with Just 30 Minutes of Dancing 

Dance can be done in two ways: fast moves with a low rate and slow moves with more recovery time. If you want to dance to lose weight, choose the first one. The more rigorous your dance moves are, the more calories you will burn. For example, if you choose hip-hop dance over ballroom dance, you will burn more calories.

Below are some of the most popular dance forms with the number of calories you will burn in 30 minutes of the dancing class.

  • Ballet: 170-180 calories
  • Ballroom: 110- 120 calories
  • Hip hop:  200- 230 calories
  • Salsa: 140 – 150 calories
  • Swing:  200- 210 calories

To get the full benefits of the dance form, the US Department of Health and Human Services states that an adult should work out for at least 150 minutes each week. If they are doing high-intensity exercise, it should be around 75 minutes at least once a week. Moreover, it is important to note that the more you weigh, the less likely you will burn calories, and vice versa.

Benefits of Dancing For Weight Loss

Like every other form of exercise, aerobics, HIIT, or spirit dancing has many physical and mental health benefits alongside weight loss. According to an NIH study, an additional benefit of the dance workout is the attenuation of a decrease in resting metabolic rate associated with weight loss, possibly due to preserving or enhancing lean body mass. Some of the most cherished benefits of dancing are the following:

  1. It is a perfect HIIT Workout
It is a perfect HIIT Workout

According to multiple fitness coaches, Dance is the perfect HIIT (High-intensity interval training) and is even more entertaining. One of the biggest benefits of dance workouts is that they can easily burn 300 to 500 calories in just a 50-minute dance class or workout.

  1. It is a full-body workout

Dancing is a great way to burn calories, tone your muscles, and improve your cardiovascular health. 

  1. Moods Booster

You must have experienced this yourself: Dancing instantly improves your mood and makes you feel joy. The reason behind this mood change is that dance releases endorphins, which are happy chemicals. They eventually make you feel good, improve your mood, reduce stress and anxiety, and manage depression.

  1. It seems easy to work out

Dance is one of those workout forms that can quickly be done at home, the gym, or anywhere. Additionally, dance is a fun and social activity that makes you forget that you are exercising. Dance combines the benefits of aerobic and weight-lifting exercises, working on your cardiac health, building lean muscles, and strengthening bones.

  1. It is helpful to work on abs

There are different styles of dance workouts, such as Zumba, ballet, hip hop, etc., and all of them efficiently engage core muscles. 

  1. Dance builds flexibility
Dance builds flexibility

Regular dance workouts stretch the body muscles, improving flexibility, coordination, and balance. They also help improve body posture and enhance mobility. Dancing is a great form of exercise that can be enjoyed socially.

  1. Improves Cardiac Health

Dancing workouts are considered aerobic exercise. They increase heart rate, lower blood pressure, and improve cardiac health. They also improve blood circulation and provide oxygen to all parts of the body. 

  1. Enhanced coordination and motor skills

Some of the dance movements required synchronised muscle movements to the different beats and rhythms of the music. Regular dance classes improve spatial awareness, motor skills, and body coordination.

Options of Dance Workout for Weight Loss

There is a huge variety of dance workouts, and all offer numerous health, mental, and weight loss benefits. Some gyms offer dance classes at their facilities, too, and you can easily find one near you. Moreover, there are multiple online dance workout classes you can learn from. Some of the most popular dance options for exercise and weight loss are the following:

  1. Zumba
Zumba dance fitness class

Zumba is a unique dance fitness method that uses interval training, switching between quick and slow motions. Dancing at a steady pace does not burn as many calories as these quick bursts of high-intensity Zumba moves do. Additionally, as it works your entire body, you will be able to tone your full body and strengthen your muscles.

  1. Hip hop

Hip-hop is a high-impact, high-intensity dance type which encompasses anything from breakdancing to motions reminiscent of modern dance styles. Hip-hop dance classes are available at some gyms, but you can also familiarise yourself with hip-hop choreography by watching a ton of online videos.

  1. Ballroom Dance

Ballroom dancing is a terrific form of exercise for amateurs as well as competition. If you’re interested in taking ballroom dancing courses, check with the community centre or dance facilities in your area. Some of the best ballroom dances are Tango, foxtrot, and waltz. One can classify salsa dance as a form of ballroom dancing.

  1. Pole Dancing

Pole dancing, also known as pole fitness, is a great form of exercise that entails motions like twisting, maintaining oneself upright on the pole, and forming poses with your body. Apart from offering cardiovascular exercise, pole dancing has several advantages:

  • Increased range of motion
  • Particularly in your legs and back
  • Improved muscle strength, particularly in the upper body, as a result of strength training exercises
  1. Ballet
Ballet dance class

The last one is ballet, which is a kind of classical dance in which exact movement is the key. Ballet dance helps you stretch your body and get more fit along its slow moves. That is the reason that ballet doesn’t burn as many calories as other dance moves do. But it helps you: 

  • Enhance body posture
  • Tone your full body and strengthen your muscles
  • Increases flexibility, agility, and coordination in the body

Safety Tips Dance Workout for the Weight Loss

There are some safety tips that will help you stay safe and reduce the risk of injury during the dance workout. Follow these safety precautions for better results and safe dancing:

  1. Do not forget to warm up your body with a little run or jog.
  2. Keep drinking water during the dance workouts.
  3. Just like any other exercise, keeping your body form correct is important.
  4. Listen to your body signs. If you feel pain at any point, just stop and relax.
  5. Take recovery time between the moves.
  6. Stretch your muscles after the workout and cool down.
  7. If you are suffering from any underlying medical condition, talk to your medical specialist before starting it.


As a fitness coach, I understand the challenges we face in achieving an ideal weight with a healthy mind and body. However, Dancing is a fun and effective way to lose weight and improve overall health. Dance workouts are full-body workouts that effectively burn calories, help you lose weight, and improve your heart health. Moreover, they boost mood, release stress, help improve socialising, and boost confidence overall.


Can I lose weight by dancing 30 minutes a day?

A 30-minute dance workout is an effective way to lose weight. Just make sure to keep your diet in check, too.

How long should I dance to lose weight?

To lose weight, it is recommended to be consistent and at least work out for 30 minutes a day except cardio and stretching time.

How long should I play Just Dance to lose weight?

Research has shown that roughly 30 minutes of just dancing burns approximately 200 calories.

Can dancing make everyone lose belly fat?

It can depend on what dance type you choose, but it is evident that dance effectively engages the core, back, shoulder, and arm muscles. In short, dance workouts like yoga and pilates are considered as full body workouts.


Popular Categories

Follow Us On

Get in touch for professional guidance

Get the help of professional trainers to know what is best for you to achieve your fitness goals.

Recent Post

Sculpt your body, lift your spirit, and thrive together

Create your own routine with the best gym in London. Participate in fitness classes or choose personalised training and start your journey to a better you with Meridian Fitness.


*Redeem your free trial
Join inJuly and get two months at half price. Use code JULY2024