If you’re bored with your workout routine, you may be wondering if you can lose weight by dancing. The good news is that dancing is, indeed, an effective way to burn calories and ultimately lose weight.
Dancing to lose weight is something anyone can do, even people who claim to have no rhythm and two left feet.
If you don’t know how to dance, consider taking a beginner’s dance class. With so many styles of dance to choose from, there will undoubtedly be something that appeals.
And don’t worry if you don’t have a partner. Many singles attend beginner’s dance classes and find they enjoy not only the activity but the opportunity of socializing and befriending people who share a common interest.
If dancing in public is not your thing, pop on some music or an aerobic dance DVD, and get into the groove in the privacy of your lounge room. Remember, dance is a form of personal expression. There’s no right or wrong way to do it.
When dancing by yourself with no one watching, you’ll be able to throw away your inhibitions, try some of those cool moves you’ve seen on MTV, and maybe even come up with some steps of your own. The more effort you put in, the more calories you will burn, so go for it!
Another great thing about dancing at home is that you can do so at any time that suits you. You won’t need to buy any specialized equipment, and you won’t need to dress up either.
If you’re looking for a gentle, beginner level dance-inspired fitness workout, check out YOUv2. A four-week program set to 1980s and 1990s pop music, people of all ages are reporting excellent results.
If you’re into country music, the Autumn Calabrese Country Heat Dance Workout should suit you to a T. Danced to the latest country hits with a few classics thrown in, the moves are low-impact and easy to learn.
The Cize Shaun T Workout is another excellent option. A fast-paced dance/power cardio program, it is best suited to new and intermediate level exercisers.
Benefits of Dancing to Lose Weight
The benefits of dancing to lose weight go well beyond weight loss. Along with helping you to shed your excess pounds, dancing tones the muscles as it improves flexibility and coordination. And, being a form of aerobic exercise, it conditions the heart and lungs and promotes fitness. It also strengthens the bones, which reduces the risk of osteoporosis later in life.
How many calories does dancing burn?
While some dance forms burn fewer calories than some other weight loss workouts, dancing to lose weight is fun. This makes it easy to stick to. And, since you can dance in the comfort of your home, there’ll be no excuses like it’s too cold or wet outside to walk or jog or drive to the gym.
The number of calories you burn can be comparable to that of traditional aerobic workouts such as walking or jogging. As with any exercise, the exact amount of calories you burn will depend on various factors. These include your weight, metabolic rate, how much effort you put in and for how long.
Your results will also vary depending on the dance style you choose. A person weighing 150 pounds will burn approximately 125 calories every thirty minutes they line dance, waltz, or foxtrot. The tango and mambo will burn a similar number of calories. Ballet, modern dance, jazz, and tap will use around 170 calories.
Half an hour of aerobic dance will burn about 225 calories, and Hip Hop up to 300 calories. Doing Zumba the same person can expect to torch between 250 and 400 calories in half an hour. People weighing less than 150 pounds will burn fewer calories. Those who are heavier will burn more.
How to Lose Weight By Dancing
To lose weight by dancing, aim to do a minimum of twenty minutes at least four to five times a week. Allocate thirty minutes for your workouts, starting them with a 5-minute Warm-Up, and ending them with a 5-minute Cool-Down. Set a timer so you can really get into the moves without the distraction of having to keep an eye on the clock.
The more you put into the dance, the more calories you will burn and the more weight you will lose. You don’t have to even know any fancy dance steps. No one can see you, so crank up the music, let loose, and keep moving.
Try stepping from side-to-side, or back and forth, swinging your arms or punching the air. The bigger the steps you take, the higher you lift your knees, and the faster you go, the more calories you will burn. You will also burn more calories if you make most of your arm movements at shoulder height or higher. Run around the room, or gyrate on the spot and wave your arms above your head.
The faster your pace, the more fat, and calories you will burn. Using an online metronome will enable you to set your speed by clicking on a number. Try anywhere between 88 and 100 for your Warm-Ups and Cool-Downs. For your “workout” set the number between 108 and 112.
Lose Weight by Dancing Summary
Even if you love your current exercise regime and have no intention of stopping it, adding dancing to lose weight to your fitness arsenal will enable you to burn extra calories and tone up faster.
To lose one pound a week, you will need to work off an extra 500 calories per day than you currently do. Dancing vigorously for thirty minutes several times a week will go a long way toward helping you achieve this goal without doing anything else.