Top 8 simple Dance to Lose Weight

Top 8 Simple Dance to Lose Weight 

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Dance is said to be as old as time itself. It is art. It has thrived and advanced elaborately over the millennia. Usually used to express oneself, good dance workouts, easy dance moves to lose weight dance is now being popularized as a weight loss routine. If you want to lose weight and have fun, dancing is the answer. Usually, an average human should have a 30-minute long physical exercise session- at the minimum. Dancing is a cardio exercise, therefore making it ideal for weight loss, the same as jogging.

Many celebrities use this as a form of workout. If they have to perform somewhere, they even skip their daily gym, knowing they are covered because they dance it out!

Dancing moves your entire body, making it fit and flexible. Plus, it makes you feel good. There are several dance forms, and each one takes a different toll on your body- for each routine, the calorie burn is different.

Dance forms

Listed below are the most popular dance forms used as an exercise by people around the world

1.Zumba


Suggested time: 1 hour

It is a mixed dance of salsa and merengue, which focuses on the entire body.

2. Hip Hop


Suggested time: 1 hour.

A very intensive routine that focuses on the hips and waist.

3. Belly dance


Suggested time: 30 minutes.

An Exotic dance form, which focuses on the hips, back, buttocks and abs.

4. Free style dance


Suggested time: 30 minutes.

Move free. Do not worry about the exact dance steps or body movements. Set your own pace.

5.Pole dance 


Suggested time: 1 hour.

Pole dancing is a form of dance that is effective in toning muscles and shaping your body. However, this dance form is considered to be a bit difficult to master.

6.Salsa

This intricate and exhilarating Latin American dance form has recently gained immense popularity in night clubs and dance studios. It has drawn inspiration from the dance styles of combia, bomba and merengue music among others. Salsa basically consists of a pattern of six steps  danced over eight counts of music along with several turns and is danced side to side. An hour of salsa dance steps causes you to burn an impressive 420 calories. Hence, it is a good choice for a weight loss program.

7.Jazzercise

Founded in 1969, it is one of the oldest dance forms, which basically combines jazz dance and strength training to tone muscles and burn calories simultaneously. It builds muscles during the workout through the use of barbells and dumbbells. Apart from these, it involves some classic Pilates and yoga movements which lengthen muscles while cardio boxing moves give an aerobic workout. According to the Jazzercise website, this workout enables you to burn up to 600 calories in an hour. It should be done 2 to 3 times a week to lose weight effectively.

8. Ballet

Ballet is often viewed as a slow-moving and low impact dance form but it plays a great role in shaping your body. In fact, this dance forms demands a lot of flexibility and it actually requires strength and precision to perform most ballet positions and movements. The slow pace and posture required in ballet is very much similar to Pilates. The slow and controlled movements help to build long and lean muscles. Some ballet movements are comparable to certain gym exercises. The movements cause the stretching and lengthening of the muscles, thus providing you a full body workout. Concentration will increase the flexibility of your body parts and help burn fat deposits that make you look fat.

Where you can find them

There are a lot of dance classes being offered for kids and adults. Several gyms offer aerobics and Zumba classes. If you’re uncomfortable dancing in public, you can download an app for dance workouts, or watch videos that help you learn and train.

Things to know

Dance as a weight-loss medium is a great idea. But before you get into it, make sure you know everything about it. Intensity level of dance forms depend on the routine you choose. Fast-moving dance styles are more intense than slower dances. Most dance routines use your whole body and will challenge your brain as you learn the choreography and form and learn to keep up.

Most common marked areas in your body while dancing:

Core

Core muscles are the deepest muscles of your body. Depending on the type of dance chosen, some of the steps and moves will employ the core muscles.

Arms

Even though most dances focus on your lower body, you’re also moving your arms to the beat.

Legs

The dance routine will have you making moves that work your lower body, including your thigh muscles and hamstrings.

Buttocks

Hip hop, belly dancing and ballet, among others, include moves that engage the buttocks.

Back

Dance uses your core muscles, including those in your back.

Also helps improve:

Flexibility

Most of the dance workouts include moves that improve your flexibility.

Raises heart rate

Dancing raises your heart rate, improves your breathing. The more upbeat the dancing style, the better it is for your heart.

Strength

Even though you aren’t lifting weights, you are lifting yourself up- bodyweight counts, that helps in building muscle strength.

Start your dancing journey

1. Set a goal. Know your goal. Remember your goal.

Choose the dance form. Choose something you love doing so you’ll be less likely to drop out. Set a time limit. Know your comfort zone- it’s okay to push your boundaries a bit, but not too much. Step up your game steadily for more and positive progress.

2. Tag along someone OR tag someone along

When you’re with someone, you either motivate them or they motivate you. If you think you’ll end up quitting midway, have someone with you who’ll get you back on track.

3. Dress proper

You move your entire body in dance. Wear the right shoes, so your feet don’t get hurt. And wear clothes that are not too tight nor too lose- comfortable. Women, especially, need to make sure they are in the right outfit that holds and protects their breasts from bobbing too much.

4. Warm-up

Stretch and loosen up before you start dancing, just like you would for any other workout. Warming up makes sure your muscles are ready for the routine. If you don’t, you might pull a muscle and get hurt.

5. Lose Weight At A Dance Studio

It is a common misconception that dance classes are for kids but if you switch on your television and surf through the channels you are bound to come across dance reality shows featuring adults, some of them even mothers and fathers to teenagers. It is obvious that you are going to find dance studios in your city geared towards adults considering these fabulous dancers on television are learning their moves somewhere. Take up dance lessons and lose some weight as dance like aerobics utilizes all parts of the body to give you a complete workout. A simple jazz or hip hop routine could effectively burn around 300 calories and simultaneously workout all your muscle groups. The best thing about taking up dance classes are you don’t need to be able to dance, in fact, you are paying an expert to effectively teach you.

6. Ideal Dance Routines For Weight Loss


Unfortunately, Indian classical dance has little to offer in terms of weight loss, focused mainly on hand and leg movements and facial expressions, you are bound to be disappointed if you are looking for weight loss. Effective dance routines for weight loss are mainly ballroom dance like Tango, Jazz, Cha-cha and Pasa Doble or street dance forms like salsa and hip hop. These high energy dance routines can be compared to an intense workout at the gym and often yield the same results. Ballroom dance being a weight-bearing activity effectively burns calories, improves bone density and works all muscles in the body.



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