Lose Weight (And Have Fun) Dancing: Experts Reveal How to Burn Fat in Just 30 Minutes a Day!
Plus beginner-friendly dance videos to follow along!
When an exercise not only provides health benefits but is also incredibly enjoyable, what more can you ask for? Dance is one of those physical activities, and while it might seem like something that requires a certain level of talent or skill (well, it does if you’re trying to go pro), all you need to make it part of your wellness routine is a bit of time and energy! Here, experts share how to start dancing for weight loss!
Why dancing for weight loss works so well
Dancing is a highly effective form of exercise that combines cardiovascular endurance, muscular engagement and coordination, explains Kelly Sturm, DPT, founder of Cancer Rehab PT.
“It raises your heart rate, increases caloric burn and activates major muscle groups, all of which support fat loss and improved physique,” she says. “What makes dance especially powerful is its sustainability and enjoyment factor. When exercise is fun, people are more likely to stay consistent, which is key to long-term weight loss.”
A 2024 study analysis published in PLOS ONE found that people with overweight and obesity who participated in three dance sessions per week (ranging from 40 to 90 minutes) experienced improvements in body mass index (BMI), waist circumference, percentage of body fat and kilograms of fat lost compared to people who did not dance.
Dance can also be done anywhere. While group classes can offer extra structure and motivation, you can dance in the comfort of your own home as well. Just put on some music and move your body, or for some guidance and instruction, turn on one of the many dance videos online to follow along!
The best dance styles to burn calories fast
High-energy dances like Zumba, hip-hop, jazzercise and African dance are among the best for weight loss due to their higher intensity, full-body movements and ability to keep your heart rate elevated for sustained periods, says Sturm.
“These styles often incorporate jumping, quick footwork and upper-body involvement, leading to high calorie expenditure,” she notes.
However, lower-impact dance forms, including ballroom, salsa or beginner-level dance, still offer meaningful weight loss benefits, especially for beginners, older adults or individuals recovering from injury, adds Sturm. They also improve cardiovascular fitness and promote muscular endurance and balance.
Here’s a great low-impact, beginner-friendly Zumba for weight loss option to try:
Love walking? Have a blast (to the past) and get your steps in with this super walking dance party:
How much dancing you need to see real results
With any exercise, it’s most important to stay consistent if weight loss is your goal. Sturm points to CDC recommendations to aim for at least 150–300 minutes of moderate-intensity activity (such as dance) per week, or about 30–60 minutes, five times a week.
If you’re looking to increase the challenge or see weight loss results more quickly, she suggests adding resistance by incorporating light weights or resistance bands during dance routines to increase muscular engagement and calorie burn.
Additionally, alternating between slow and fast movements can help to mimic interval training, Sturm offers. This is where you switch between short bursts of intense exercise and periods of rest or less intense activity, which helps burn more calories and fat.
You can also combine dance with strength training or other cardio modalities like walking to prevent weight loss plateaus, she notes. Adding some weight training to your routine will help increase lean muscle mass, which is key to improving your resting metabolic rate, where you burn more calories even at rest.
“Another thing to note is that you should track your progress,” advises Sturm. “Using a fitness tracker or heart rate monitor can help you gauge intensity and ensure you’re staying in a fat-burning zone.” (Find out how to calculate your target heart rate for fat-burning here).
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