Think of all the times that you loved dancing at a party and how you hated missing one. What if you could have that same fun and lose weight too? Dance workouts for weight loss are ever-evolving as new styles and steps keep making their appearances. Catch on to these trendy styles as your body begins to lose weight and burn calories.
Dance workout for weight loss is usually that of high-intensity and focuses on the core, glutes, calves, legs, arms and back. The more intense the dance, the more calories you’ll lose. As long as your heart rate is increasing and you’re sweating, your fat is burning. Dancing makes you flexible, improves muscle strength, increases stamina and balance, strengthens immune system, increases blood flow and reduces risk of diseases.
An average person burns 300-800 calories while dancing per hour, hip-hop and zumba being high- intensity fall to the higher end of this range while beginner ballet and slow ballroom dancing fall to the lower end. For instance, a person weighing about 68 kgs and dancing for weight loss for 30 minutes is likely to burn around 118 calories doing ballroom dance while burning 207 calories doing hip-hop. If you weigh more, you’re likely to burn more calories and the opposite with weighing less. It depends on how vigorous the dance routine is and how long you’re practising it for. However, to lose more calories, maintaining a caloric deficit is highly recommended.
Dancing goes beyond just a physical activity, it also favours our mental well-being. It promotes our cognitive abilities like improving learning, memory, focus and cognitive flexibility. It uplifts mood and takes us farther from disorders like anxiety and depression. Being connected with a social group in dance classes further increases motivation and makes one feel belonged. When you do something that you enjoy, you naturally feel happy and when it has increased benefits of fitness, the smile wouldn’t leave your face. That is exactly what happens with dance workouts for weight loss. Dancing allows you to connect with the music, mind and body and be present in the moment, letting go of any stress and tension.
While you are on your journey of dancing for weight loss, keep these quick tips in mind and make your goals achievable -
Now that you’re well aware of the dos and don'ts of your dancing exercise for weight loss, let’s pick your dance type -
Brought from the Latin moves, zumba is a collection of various dance styles that is practised both in low and high-intensity. One of the fastest weight losing styles, it burns about 9.5 calories per minute. It’s fun, fast and furious and sets your body free to sway at music. It uplifts mood, tones the body and strengthens muscles and is one of the best dance workouts for weight loss.
Another high-calorie burn dance style, it coordinates your body to perform intense movements. For balance and agility or for core and leg strength, this street dance style will make you sweat for the good by the end of it.
A dance style for those who aspire precision, technique and strength. Slow and classical in nature, it preaches flexibility, agility and muscle strength. Similar to this is barre, focusing on yoga, pilates and ballet to give a fluid mix of all. From the lower body to the abdomen, it keeps an accurate target.
Not easy to master, pole exercise incorporates both dancing and acrobatics. While your legs curl around the pole, your body moves like waves, twisting and curving. Muscle strength, fat loss and flexibility are at its core. One should have a trainer for pole dancing to avoid injuries.
Heard of tango, waltz or salsa? These are all ballroom dancing styles with your beloved and ones that are friendly to beginners. From core and back to legs, it strengthens your body as your cognitive abilities stretch to remember the steps.
Finally, let's bring the plan to motion and create for you a dance fitness routine!
Dance to lose belly fat or dance to tone your body, it excites the body into motion. For someone who is not a big fan of gyms or workouts, dancing could always be the perfect solution. So, search for the most popular dance classes around you or turn your screens on at home and pursue your favourite beats!
Yes, dancing is one of the most effective ways to lose weight. There are various types of dance types that can help you burn calories, especially the high-intensity ones.
You don’t need to be a professional dancer to benefit from dance workouts. There are low-intensity styles that you can start with and following a trainer is the most efficient thing you can do.
While dancing for an hour, an average person burns 300-800 calories. This count depends on the intensity of the style, duration of dancing and your weight. Individuals who weigh more, end up burning more calories than those who weigh less.
Every dance style will make you lose weight in one way or another. When you choose from the high-intensity ones, hip-hop or zumba would be best while on the low-intensity side, ballroom dancing and beginner ballet would be good. If you’re interested in dances like zumba, you can always find their low-intensity forms as well.
Be it at home dance workout for weight loss or at a class, you should do about 30 minutes of your dance routine everyday for about 4-5 days a week for optimal results.
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