Nutrition Weight Management

How To Lose Weight By Dancing – Methods, Benefits & Tips 2024

Shedding those extra pounds can improve your health and overall wellbeing. However, weight loss goals often remain unfulfilled due to the challenge and often monotony of the regimen. In order to stick to your weight loss plans, it is important to find a method that keeps you motivated. If you have tried several fad diets and failed, we would like to inform you that there are other more enjoyable but effective methods of weight loss.

The use of CBD oil or dietary supplements alongside weight loss apps is becoming increasingly popular as certain animal research suggests their potential to increase metabolism and reduce appetite. Dancing is a fantastic way to lose weight. Many people enjoy dancing and it has many health benefits. It’s fun and, in a group setting, it creates a sense of community and keeps you going. Curious about whether dancing can help you lose weight? How much time should you spend dancing? Is learning to dance necessary for weight loss? We answer these and other questions in this article.

How Does Dancing Help You Lose Weight?

Dance is an aerobic exercise with many health benefits. A person weighing 180 pounds can burn up to 126 calories in just 15 minutes of intense dance forms such as break dancing. So if your goal is to lose weight, dancing is a fun way to burn a significant amount of calories.

The key to shedding pounds is to create a calorie deficit. This means taking in fewer calories than you burn. Nutrition experts claim that a calorie deficit of 3,500 calories will result in the loss of 1 pound. Dancing helps you burn calories and therefore helps you achieve your goal.

Losing weight basically depends on two aspects – your calorie intake and your calorie expenditure. While dancing increases calorie burning, creating a calorie deficit is crucial to weight loss and requires dietary control. Maintaining a daily energy deficit of at least 500 calories is essential to lose approximately 1 pound per week, and dancing is an enjoyable way to achieve this deficit.

If you monitor your diet carefully, you can lose weight gradually by dancing regularly. However, if you want to lose weight quickly or are taking part in a six-week weight loss challenge, combining dance with another form of exercise, especially strength training, can speed up results. If you want to lose more than 12 pounds in six weeks, consult a health professional.

How Much Does A Dance Lesson Cost?

The cost of a dance lesson varies widely, depending on factors such as location, the reputation of the dance studio, the experience of the instructor and the length of the lesson. Generally, group classes cost between $10 and $30 per session, while private lessons can cost between $50 and $100 per hour. Some studios offer packages or memberships at reduced rates.

The Best Dance Style To Lose Weight

As with other aerobic activities, the more vigorous the dance style, the more calories are burned. Dancing increases the heart rate, but not all forms of dance are suitable for people with heart problems. When choosing dance as a method of losing excess body weight and improving fitness, it’s important to consider both your current physical condition and personal preferences.

Dancing is often favoured over other forms of exercise because it is fun. Therefore, if you choose a style of dancing that you don’t enjoy, you may lose the enjoyment, which could lead to a premature end to the activity. However, it’s important to note that you don’t need to choose a particular style of dance or take dance classes to lose weight. Dancing independently in your own space, maintaining similar duration and vigour, can produce comparable results.

You can also get inspiration from dance videos and practice alone to reap the health benefits. However, practicing alone may result in less noticeable progress due to lack of routine. Joining a dance class can be beneficial for those who want a more organised approach. It provides ongoing motivation and helps to maintain regular practice. Below are some recognised weight loss dance genres to consider:


Zumba, a fitness programme, is highly effective in slimming and toning the body. This Latin-influenced, dance-centred workout incorporates both high- and low-intensity moves to help burn calories. Zumba comes in a variety of styles, including some that incorporate weights to increase calorie burn. Zumba focuses on the core, buttocks and legs. Join a Zumba class at a fitness centre or learn from online videos and practice at home for similar benefits.

Hip hop

Hip hop dancing is beneficial for those looking to lose weight and inner thigh fat. It involves vigorous movements that result in a significant calorie burn in a short period of time. This street dance style combines elements of breaking, locking, freestyling and popping. Hip hop is a total body workout. It not only strengthens leg and core muscles, but also improves balance, flexibility and agility. A 170-pound person can burn about 235 calories in a 30-minute hip-hop dance class.


Classical Ballet

A classical dance genre that emphasises technical precision, suppleness and strength in movement. Ballet works the muscles in your core, legs, arms and back. Although it is not an intense workout, ballet still helps to improve muscle strength, flexibility and agility.

Ballet is usually not recommended for those with joint problems or a large build. There are different levels of difficulty, and beginners should start at an elementary level to avoid injury. A 30-minute ballet class can burn about 202 calories for someone weighing 170 pounds.

Ballroom Dance

Includes couple-based dance styles such as waltz, tango, rumba, etc. Ballroom dancing is usually performed at a leisurely pace, using less energy than other vigorous exercise. It’s ideal for beginners, people with joint problems or those with a larger build. This dance form helps to tone the leg, core and back muscles. It’s also perfect for improving flexibility and balance. A 170-pound person could burn about 134 calories in half an hour of ballroom dancing.

Belly dancing

Belly dancing is a fun way to exercise and burns a lot of calories. This vigorous abdominal workout also strengthens the core, back and legs. Although challenging, belly dancing is highly effective at burning calories. It’s an excellent way to target belly fat. Sign up for belly dance classes to master this distinctive dance, which has its roots in the Middle East. If this dance is new to you, start by watching some online videos to gauge your interest.

Can Group Classes Provide More Motivation?

Yes, group classes can provide more motivation to lose weight. They offer social support, accountability and a sense of community, which makes it easier to stay committed. Working out with others can also introduce a healthy competitive spirit and provide encouragement. And seeing others achieve their goals can be inspiring and motivating.

How Much Weight Can You Lose By Dancing?

The amount of weight you lose by dancing depends on the duration and speed of your dance. Each type of dance has a different rhythm that affects the calories burned. For example, ballroom dancing tends to be slower and therefore burns fewer calories than more intense styles such as hip hop. In addition, the calories you burn during aerobic activity vary with your body weight. For example, a 180-pound person will burn more calories than a 140-pound person dancing at the same intensity for the same amount of time.

A typical woman weighing about 170 pounds will burn 304 calories practicing ballet for 45 minutes. She could burn up to 358 calories doing breakdancing for the same amount of time. A typical man weighing about 200 pounds will burn 357 calories doing ballet for 45 minutes and 422 calories doing breakdancing for the same period.

However, although dancing burns more calories, it will only help you lose weight if you are in a calorie deficit, meaning that the total calories you burn in a day exceed the total calories you take in. If your calorie expenditure through dance is equal to or less than your food intake, it won’t help you lose weight, but it may offer other health benefits such as improved flexibility, balance, cardiovascular and mental health.

Weight loss affects the body in different ways. Unless you do specific exercises to tone a particular area, excess fat is generally lost from the whole body. But does weight loss reduce the size of your feet? The structure of your feet remains the same after weight loss, but your shoe size may change.

Who Is Dancing Not For?

Dancing as a form of expression and enjoyment is generally inclusive and can be enjoyed by everyone. However, it may not be suitable for people with certain physical limitations or health conditions that restrict movement or cause discomfort. In addition, those who do not find dancing enjoyable or interesting may not be inclined to participate. It’s important to respect personal preferences and limitations when it comes to dancing.

Is Just Dancing Effective For Weight Loss?

Dancing is an aerobic exercise that helps to burn calories and provides a comprehensive workout. However, it’s important to remember that simply burning calories is not enough to lose weight. A calorie deficit is essential, which means that the calories burned must exceed the calories taken in.

In addition, different forms of dance result in different calorie burn rates, and the duration or frequency of your dance sessions will have a significant impact on the total number of calories burned. For those who want to lose a significant amount of weight quickly, relying on dance alone may not be enough. You will need to incorporate strength training and dietary changes to achieve your goal.

Can I Dance At Home?

Dancing at home is a wonderful way to exercise, express yourself and lift your spirits. You don’t need any special equipment or a big room. Just play your favourite music and move to the rhythm. It’s a fun, freeing activity to enjoy alone or with family and friends. It’s also a great way to relieve stress and stay active, regardless of your dancing skills. So get out there and dance like nobody’s watching!

Frequently Asked Questions

Can dancing improve muscle tone and strength?

Yes, dancing can improve muscle tone and strength, especially in the legs, hips, and core, as these areas are actively used in various dance moves.

How often should I dance to lose weight?

For significant weight loss, aim to dance for at least 30 minutes, 3-5 times a week. Consistency is key for the best results.

Do I need to follow a specific diet along with dancing for weight loss?

Combining dancing with a healthy, balanced diet will enhance weight loss. Eating nutrient-rich, low-calorie foods helps create a calorie deficit.

Is dancing alone enough for weight loss, or should I include other exercises?

While dancing is effective for weight loss, including a variety of exercises like strength training and flexibility workouts can provide a more balanced fitness routine.

Can beginners effectively lose weight through dancing?

Absolutely. Beginners can start with lower-intensity dance forms and gradually increase intensity as their fitness level improves.


Dancing is an effective cardiovascular workout and an enjoyable way to lose weight. Fast dancing helps you lose extra weight because it burns more calories. There are many different forms of dancing and your choice should be based on your physical fitness, health and personal preferences to achieve the best results. Taking a dance class to master a particular style or using video tutorials for home practice can provide equivalent health benefits.


  1. Alpert, P.T. (2016). “The Health Benefits of Dance – Patricia T. Alpert, 2011.” Home Health Care Management & Practice. Read Article.
  2. U.S. Department of Health and Human Services (2018). “Physical Activity Guidelines for Americans, 2nd edition.” Read Article.
  3. (2023). “How many calories do you burn with Dancing? – Online Calculator!” Read Article.
  4. Wyon, M.A., Harris, J.M., Adams, F., Cloak, R., Clarke, F., and Bryant, J. (2018). “Cardiorespiratory Profile and Performance Demands of Elite Hip-Hop Dancers: Breaking and New Style.” Medical Problems of Performing Artists, 33(3), pp.198–204. DOI: Read Article.
  5. Vendramin, B., Bergamin, M., Gobbo, S., Cugusi, L., Federica Duregon, Bullo, V., Zaccaria, M., Neunhaeuserer, D., and Ermolao, A. (2016). “Health Benefits of Zumba Fitness Training: A Systematic Review.” PM&R, 8(12), pp.1181–1200. DOI: Read Article.

Jayson Peterson is an experienced pharmacist, naturopathic physician, medical examiner, and minister. After earning his Doctor of Pharmacy degree from the Medical University of South Carolina, Jayson Peterson completed clinical rotations at several prestigious healthcare institutions and has been affiliated with several pharmacy chains throughout his career. His main passion and zeal is focused on providing world-class patient care by giving precise details and thorough instructions to those who need it most.

By Jayson Peterson

Jayson Peterson is an experienced pharmacist, naturopathic physician, medical examiner, and minister. After earning his Doctor of Pharmacy degree from the Medical University of South Carolina, Jayson Peterson completed clinical rotations at several prestigious healthcare institutions and has been affiliated with several pharmacy chains throughout his career. His main passion and zeal is focused on providing world-class patient care by giving precise details and thorough instructions to those who need it most.