Burning Calories Dancing

Dancing is a good cardio load. This activity corresponds to a fat-burning cardio zone (60-80% of your maximum heart rate), so it's good if you want to get rid of a couple of extra pounds.

About how many kilocalories you lose in one dance class, read on.

The amount of calories burned depends on your age, weight and metabolic level.

That is, how many calories an average person spends an hour doing this or that dance.

All data below are based on estimates for a girl weighing approximately 155 pounds. But once again, let us remind you that everything depends not only on weight but also height, age, metabolic level, intensity of training.

Ballet - from 450 to 500 kcal/hour

Ballet is in first place in terms of calorie consumption. With various classic pas, you can burn about 500 calories or even more.

If you are not a professional dancer, try the relatively young direction of classical dance - body ballet. In such classes, you will be taught a basic ballet pas, put even posture, show how to work near the ballet barre.

Hip Hop — from 400 to 500 kcal/hour

Hip-hop and generally street dances such as dancehall, breakdancing, krump are usually very rhythmic and fast, which means it's a great cardio load. The main elements and techniques of hip-hop are "rocking" body, jumping, falling, spinning and light acrobatic movements. This dance includes a wide range of movements of the whole body, which puts it quite high on the calorie scale. Depending on the intensity of your workout, you can spend up to 500 calories per hour.

Zumba — from 400 to 500 kcal/hour

Zumba is a dance fitness program that combines fitness exercises and movements from Latin American dances.

If your main goal in dancing is to lose weight, then Zumba is the perfect fit for you. It's both fun and effective, and group dancing is not boring thanks to the fiery Latin rhythms of music. You can even try practicing zumba at home. But don't forget to buy comfortable sneakers for zumba classes!

Latina – from 300 to 400 kcal/hour

Depending on whether you are a sports ballroom dancer or a social Latino dancer, there will be different calorie consumption and efficiency. But on average you can burn up to 400 calories per hour of active samba or salsa training.

Pole Dance – to 400 kcal/hour

Pole Dance combines cardio load, stretching exercises and at the same time power training. The main load is on the abs, back, and arms. Not as many calories can be burned during a pole dance training as during a more rhythmic dance. However, you should take into account that sport pole dance is a serious power load, which develops your muscles, thus helping to increase muscle mass and, accordingly, increase the consumption of calories.

Contemporary — to 400 kcal/hour

Contemporary is a dance direction, consisting of many different techniques and styles. It is based on classical dance and art nouveau - modern dance. Despite the seeming lightness and airiness of movements, dance contemporary burns a lot of calories, gives enough load on the muscles and body.

The heavier you are, the more you spend compared to a lighter colleague. According to Harvard Medical School, if you weigh about 133 pounds, you'll burn about 5.5 kcal per minute while dancing at a moderate pace. A person weighing 155 pounds kilograms will spend 7 kcal per minute or 420 kcal per hour.

Create a calorie shortage

Physical activity alone may not be enough to feel the full effect of dance training. In order to lose weight while dancing, it is advisable to contact a nutritionist, who will perform the necessary calculations and make a suitable menu taking into account all needs.

Advantages of Dancing for Slimming

Besides the fact that dancing produces plasticity and helps us lose weight, it has a lot of other advantages. Among them are the following:

  • The whole body works during training. By dancing, you develop all muscle fibers evenly, so rest assured that your body will look as proportionate as possible.
  • Dancing improves coordination - it helps a lot in everyday life.
  • Dance training makes you more flexible. Many dream of being able to do splits or a bridge. Dancing is a great opportunity to learn it all.
  • Choreography increases self-confidence.
  • Aerobic loads are a prevention of osteoporosis, a positive effect on the cardiovascular and respiratory systems.
  • Dancing develops a sense of balance and a sense of self in space.
  • Dancing also works well as art therapy. Sometimes it is difficult for a person to express his emotions and feelings in words, to say it out loud, to tell someone else. So the narrative goes through movements and music.


How many calories do you burn when you dance?

It depends on what type of dance do you choose. But on average you can burn between 300 and 700 kilocalories per hour of dancing practice.

Which type of dance burns the most calories?

Hip hop and ballet burn the most calories in an hour of training. The Zumba Fitness Dance is also effective for weight loss.

How long do you have to dance to burn 1000 calories?

A person who weighs 155 pounds needs about two hours of high-intensity training to burn 1,000 calories while dancing.

Is dancing good for weight loss?

Dancing is good for weight loss.

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