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How Many Calories Can You Burn When Dancing?

by itworldofi

Last Updated on March 22, 2022 by itworldofi


Dancing is a fun way to get your heart pumping, eliminate extra body fat, and build lean and strong muscle. It’s enjoyable too which is why people tend to adhere to a dance workout better than other kinds of workout.

Dancing uses a wide array of movements to engage multiple muscle groups all at once in a dynamic way that burns a significant amount of calories. The exact number of calories burned depends primarily on what kind of dance you’re doing – salsa, hip hop, ballet, swing, belly dancing, ballroom, tap, Zumba, pole dancing to name a few.

We have a breakdown of the approximate calorie expenditure for each type of dance, and the numbers are calculated for people who weigh between 120 lbs to 190 lbs. The numbers could vary depending on factors such as gender, weight, muscle mass, effort or intensity.

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So without further ado, here’s how much you can burn per hour doing these types of dancing:

1. Hip Hop

Hip hop entails big movements of the entire body, which puts it high on the calorie expenditure scale. Moreover, it involves a lot of freestyling, which means that movements are spontaneous and muscle groups are kept guessing which in turn makes them less likely to hit a plateau. In a span of 1 hour, hip hop burns between 370 to 610 calories, with those on the heavier side burning more than lighter individuals.

2. Salsa

Salsa burns approximately 405 calories per 60 minutes for someone weighing 120-140 lbs, or around 480 calories for a person who weighs 180 lbs.

3. Ballet

Studies show ballet burns between 380 to 450 calories per hour. But ballet does a lot more than burn calories. It also leads to good posture, a strong core, strong legs and increased flexibility.

4. Swing

Classified as a moderate to intense cardio workout, swing dancing burns between 300 and 550 calories.

5. Ballroom Dancing

Slower paced ballroom dancing will cause your body to expend between 150 and 220 calories, but the faster types will burn around 250 and 320 calories in 60 minutes.

5. Belly Dancing

Roughly 250-350 calories can be burned for a less intense belly dancing but you can also burn up to 360 calories if you go for faster movements.

6. Break Dancing

This kind of dancing needs a great deal of agility and strength, and you’ll need to do impressive poses holding your own bodyweight which is why you can burn as much as 650 calories when breakdancing for one hour.

7. Zumba

This is a high energy aerobic exercise which can really help you lose weight if you do it on a regular basis. It’s estimated that individuals who are 120-180 lbs can burn anywhere between 350-650 calories per hour in a Zumba class.

8. Pole Dancing

Another kind of dance that involves a bodyweight workout, you can burn as much as 350 calories per hour doing this. Not only that, it can also tone your arms, legs and abs.

Whatever kind of dance you prefer, the key is consistency. You can’t manage your weight or lose weight if you only dance a couple of times a month. Just remember to have fun – don’t think so much about the calories you will burn, but rather, how much you’ll enjoy doing the activity. By doing so, you are more likely to stick to your routine for a long time. If you prefer enrolling in a dance class – which is more fun rather than dancing alone by the way, a lot of gyms such as Gold’s and Bally’s Total Fitness have dance classes you can enroll in.

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