Dancing has gained momentum as the go-to exercise for losing weight. Different types of dances like Zumba, hip-hop, ballet, belly dance, etc have found their way into fitness routines for many fitness enthusiasts. Dancing is not only an excellent cardio exercise and a calorie-burner, but the enjoyment it brings is why it has found many takers. So, how does dancing compare to traditional cardio workouts like running and cycling for weight loss? In this blog, we’ll attempt to form a comparison between dancing and other traditional workouts across different factors.

Which Is Better For Weight Loss?: Dance or Traditional Workouts

Let us see where dancing stands as a weight loss workout as compared to other exercises

Calories Burned

The efficiency of any workout that helps you lose weight is measured by how many calories it can burn within a set workout duration. Traditional cardio workouts sit pretty high on this list, with running taking the crown as the exercise that burns most calories. In a minute, a person of moderate weight can burn 12.5 calories while running. Dancing is not too far behind with 9.5 calories burned in a minute.

So, looking purely at the numbers, dancing does not burn the most calories as compared to traditional workouts, but it is still a highly effective weight-loss exercise. Many people may still choose dancing over running for sheer enjoyment. The key is to include a bit of both so you can reap their advantages.


The ease of engaging in a workout also plays a role in how effective an exercise can be. Traditional workouts like running and cycling can either be done at the gym on a treadmill/stationary bike or outdoors. Although that is not bad on the convenience and accessibility front, the fact that they cannot be done at home is a disadvantage.

Dancing, on the other hand, can be practiced at the gym, outdoors, or even at home by putting on some music. This is a major advantage that dancing has over other traditional workouts. It can be done anywhere, at any time, and does not require any special equipment.

Enjoyment Factor

Passionate fitness enthusiasts may find traditional workouts like strength training and cardio enjoyable, but no one can deny that there is a sense of monotony or boredom that may set in after a period. For regular gym goers, exercising can feel like a chore, and it is here that dancing can bring in a necessary spark. For sheer enjoyment and fun, dancing remains unbeatable on the fitness workout spectrum.


Exercises love some versatility in their workouts so that their daily routine is always exciting and they can look forward to it. Dancing is perfectly suited for those who want this versatility since there are many types of dance to boost fitness. Traditional workouts like cycling and running may be limited in their versatility. With dance, you have Zumba, aerobics, salsa, ballet, hip-hop, and many different dance forms to choose from.

Social Interaction

One of the biggest advantages of group dance classes is the social interaction and camaraderie it can bring with your fellow dancers. Working out even at a packed gym can be a lonesome experience because most workouts are done individually. Dance, on the other hand, is a group fitness activity where you can feed off each other’s energies, form new relationships and interact with like-minded individuals.


The point of the above comparison was not to single out a clear winner between dance and traditional workouts. Both have their advantages. Where traditional workouts can be more effective and help you reach your fitness goals faster, dancing can be more enjoyable and add a zing to your workout routine.

But why stick to just one? Reserve days for traditional workouts but also make some room for some exciting dance fitness activities. Download the FITPASS app to find the best dance classes near you.


How much weight can you lose by dancing?

Dancing can help you lose as many as 300 to 400 calories in 30 minutes depending on your current weight. To lose 1 kg weight, you need to burn approximately 1700 calories.

Can dance reduce belly fat?

Definitely, dancing is an effective fat-burning exercise that helps you lose fat all over your body. Combined with a low-calorie diet and strength training exercises, dancing regularly can help you achieve a flat and toned belly.

How long should I do just dance to lose weight?

30-60 minutes of dance every day for 4-5 days a week is known to be significantly effective for weight loss.