March 4, 2025 • 15 mins
Dancers already know how intense class can be — but did you know dance outperforms most workouts when it comes to calorie burn?
Dance has countless physical and neurological benefits, but today, we’re focusing on one specific metric: how learning choreography torches calories in ways other workouts don’t.
We’ll break down the science behind why dance class is the ultimate calorie-burning workout, the hidden HIIT factor, and how it stacks up against sports and traditional exercise.
Let’s get into it!
Check out my Return to Dance docuseries!
Support my Instagram — where I post daily dance inspo, insights and fun! @backtogreat
PS. I used a new microphone in this episode and I'm still tweaking the settings. Hence, my speech sounds a little clipped and/or some of my "S" sounds may come through a bit off. Not sure it's THAT noticeable, but I had to mention it. :)
Studies mentioned in the show:
"Motor Learning and Caloric Expenditure" - Frontiers in Human Neuroscience (2019)
"Dance and Brain Function: Neuroplasticity in Motion" - Neuroscience & Biobehavioral Reviews (2017)
"Dance as Interval Training: Metabolic and Cardiorespiratory Responses" - Journal of Sports Sciences (2021)
"Cardiovascular Endurance in Dancers vs. Athletes" - Journal of Strength and Conditioning Research (2020)
“Harvard Health Publishing, Harvard Medical School” – Calories burned in 30 minutes for people of three different weights (updated 2021)
"The Role of Enjoyment in Exercise Adherence" - British Journal of Sports Medicine (2018)
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
[MUSIC]
(00:04):
Welcome to "Hey, Dancer."
I'm your host, Miller Daurey, and if you're like me and you're a dancer,
you probably take class for just a whole bunch of reasons, right?
For the artistry to improve your craft, to work on technique, foundation, and all the rest.
So hey, whatever other benefits come from it, at least to me, are just kind of the cherry on top.
(00:26):
And let's be honest, there are a million benefits to dance.
Physical, neurological, emotional, creative, and we'll get into all of that on future episodes.
And those are things, by the way, I do touch on on my social media, at Back to Great.
But today, we are niching down, very specifically.
We're talking calorie burn because for better or worse.
(00:49):
That is a metric people do care about when they size up workouts.
Now, is calorie burn everything when it comes to fitness?
No, I could do a whole episode on why it's not the end all be all.
But today, let's talk about why dance class specifically, in person or online,
where you're learning choreography.
(01:10):
That is key here is one of the most effective calorie torching workouts out there.
Before I get into it, though, I just want to say thank you for being here.
And if you took a moment to subscribe or follow my show,
depending where you're watching or listening, and rate, review, leave a comment,
(01:30):
share it with your dance fam.
You know, it means a lot to me, so thank you in advance.
I got a lot of science in today's episode and research.
Before, though, anybody comes for me.
Yes, dancers, hopefully this is obvious in common sense.
But dance isn't just enough.
You know, you have to cross train, lift weights and stretch,
(01:51):
and just take care of your bodies outside of class.
And in this podcast, I am in no way implying that just class or just dance in general is enough.
We'll touch on all those things later.
But right now, again, let's get into why dance class beats out almost every other workout
when it comes to full body burn.
(02:12):
All right, so here's the deal.
Most workouts burn calories based on movement, intensity and duration.
Simple, right?
But dance, dance burns calories on two levels, your body and your brain.
That's because when you're learning choreography, your cognitive load skyrockets,
(02:34):
unlike running or lifting weights, for example, where movement is repetitive,
dance forces your brain to process, retain and execute complex sequences in real time.
Ever left class drenched in sweat, even though you weren't maybe dancing full out the whole time?
There's a reason for that.
A study in frontiers in human neuroscience found that learning and executing new movement patterns
(02:59):
requires far more energy than repeating familiar ones.
In other words, your brain burns extra fuel just from learning choreography.
Another study from neuroscience and bio-behavioral reviews showed that dance engages multiple areas of the brain.
Memory, coordination and spatial awareness.
(03:20):
At the same time, leading to higher overall energy expenditure compared to repetitive exercise.
So dance is in no way just cardio.
It's cardio and cognitive work rolled into one.
And that double workload, it equals more calories burned.
(03:40):
Let's talk about why dance is basically a hit workout in disguise.
Hit, if you don't know, it stands for high intensity interval training.
If you don't know is, at least in my experience, for example, you're doing, let's just say, four minutes of really intense, really fast training.
Maybe you're doing squats for a minute and then you go to a mini trampoline and you're doing bounces with your knees raised to your chest.
(04:08):
And then you jump on two burpees and then you lift weights, dumbbells or something for your biceps.
And then you know you stop for a minute and then you do it all over again.
So most workouts fall into one of two categories.
One, steady state cardio, like jogging elliptical or cycling and two, strength training, like lifting weights.
(04:31):
But dance, dance is sneaky.
It combines the explosiveness of hit with the endurance of steady state cardio.
Research from the Journal of Sport Sciences found that dance classes, especially hip hop jazz and contemporary,
replicate the calorie burning effects of hit due to their mix of slow controlled movements and high energy bursts.
(04:54):
Think about it.
You know, you are learning a new combo and with the teacher, you're learning the new eights and you're marking the section.
And then maybe you go full out and then you stop and then you ask questions where you get directions and then maybe a group goes, then you go.
And then you go full out again.
It's that constant like kind of stopping, but you're not really fully stomping. You're still moving, but it's like less and then you're going like hardcore.
(05:19):
That is interval training and studies show that interval training leads to higher calorie burn, both during and after class.
It's crazy after class.
This is called the after burn effect, epoch, EPOC, excess post exercise oxygen consumption.
(05:40):
Translation your body keeps burning calories even after class ends.
Now compare that to jogging, let's say, where your calorie burn stops the second you stop moving.
Speaking of hit, I have a story on this, which really solidified for me, even before my return to dance journey began,
that how much the learning choreography and cardio at the same time, how much of a calorie burn it is.
(06:07):
So I used to belong to this gym in South Orange County. This is before my return to dance journey began, but you know what?
I never talk about this. This was sort of the before, before my return to dance journey.
I think I've often been asked, you know, when did you return to dance or why did you?
And I often forget this part of the story.
So I had just moved to Orange County for a job.
(06:29):
I was relocated and the gym was wonderful.
It was very like a homey community family kind of gym and they had dance cardio classes.
And I took a few of those and it reminded me how much I loved to dance.
And anyway, I don't know of other gyms. I haven't seen this since, but this gym had a very unique super cool thing.
(06:50):
There were all these screens, you know, like TV screens around the gym, which is pretty common,
but they also had additional screens that had the members workouts on them.
So let me explain. I didn't have this actually, but a lot of people at the gym members had this.
They wore something around their wrist and it monitored their work out.
(07:11):
Their calories burned and it showed them when they were in different colors,
like green, yellow, red and green, meant maybe that they were burning like really well,
you know, the amount of calories and I don't want to get it wrong, but you get the idea.
If you were in the red, it was maybe a dangerous place to be.
Maybe your heart rate wasn't quite right. If you were in the yellow, maybe you're doing okay,
(07:33):
but you could be working harder. And to be in the green, I think meant you were doing really good work.
You were working hard. You were burning the right amount of calories per minute or whatever.
So one of my very closest friends who actually introduced me to this gym,
she was a fitness teacher. So she taught like three classes a week there.
And she herself worked out a lot, like one of those fitness, fitness people, right?
(07:57):
Like two hours a day at the gym in addition to teaching classes and she was always I remember like
monitoring, you know, her score on the screen and like, oh, I got to get in the green or whatever it was.
I remember once I was in this dance class and she was watching being supportive and she'd be like,
that's my friend. That's my friend. It was really cute. Anyway, I remember when the class ended,
(08:19):
she remarked that she was stunned. She was in total shock because again, in the class,
most of the members who were dancing wore that wristband thing. So their scores were on the screen
for everybody to see. I guess it keeps you accountable to like really work hard or something.
And don't forget this friend of mine, I told you taught three classes a week. Okay, I couldn't even
(08:39):
get through her class. It was it was an actual hit class. It was so hard, but dance, I'm sweating,
but I'm not feeling like it's so hard. My point is my friend remarked after class. She was just
stupified. She was shocked. She was so confused. She had never seen the board. The screen be like all
(08:59):
in the green plus plus plus like everybody was burning. The most calories you could possibly burn
in like a really healthy way. She had never seen it and she was like shocked. And I remember
it really stuck with me. Wow, dance really burns the calories even if you don't feel like maybe
you're drenched in sweat or you're working that hard. But imagine if you do feel like you're working
(09:23):
really hard and it just kind of hit me then that the dance workout dance in general was very unique,
very special and just different. It burned calories in a way that it seemed. I mean, in my friend is
a fitness professional and she sees the board all the time. And Lord knows he's always tracking her
(09:44):
stuff. And if she's commenting, oh my god, I've never seen the board like I can't even believe
the way people are burning calories in this class. What the hell is going on? And I'm like, yeah,
that's dance. Now how does dance compare to traditional sports? Before I get into that, I just want
to let you know that I have a two-part series on the way about dance and sports. Is it or isn't it
(10:08):
a sport? It seems to me it's kind of a big debate. I hear a lot of people talking about this and I'm
excited to explore that with you soon. But now keeping sports in mind, a 2020 study in the journal
of strength and conditioning research found that dance requires a unique blend of explosive power,
agility, coordination, flexibility and stamina skills that many traditional sports don't develop
(10:33):
to the same extent. In fact, dance burns more calories per hour than most team sports, including
soccer, basketball. Unlike most sports, dance trains both physical and cognitive endurance thanks
to the demand for learning and executing complex choreography. While boxers and sprinters use
(10:54):
anaerobic bursts, dance combines both anaerobic and aerobic elements, making it one of the most
well-rounded workouts. Plain and simple. So while dance may not be about sprinting down a field or
running marathon, it's one of the few disciplines that trains the entire body and mind simultaneously.
(11:16):
Something most sports can't claim. Dance isn't just comparable to traditional sports. It's one of the
most complete physical and mental workouts there is. Okay, so how does dance compare to other kinds
of workouts, not sports, really? Okay, let's break it down. According to Harvard Medical School,
I'm going to get into some numbers here, so pay close attention. A 155 pound person burns
(11:41):
approximately 288 calories an hour doing moderate weightlifting. 360 calories an hour on a stationary
bike, 440 calories an hour doing vigorous yoga, 500 to 600 calories an hour doing moderate dance.
So maybe a ballet class, jazz, contemporary that aren't too fast paced and 700 plus calories an hour
(12:09):
in your typical high energy dance class, hip hop, salsa, and jazz in contemporary, you know,
but more fast paced maybe. So that means dance burns more calories than lifting weights, yoga or cycling
and comes close to or even beats hit workouts. Of course, calorie burn depends on lots of different
(12:31):
things like effort, you know, I mean, showing up the class and putting in the work and maybe your style
and your personal metabolism, that's a real thing. But still, did you know dance class was such a
metabolic beast? Come on. Another huge reason dance is the ultimate workout and this isn't maybe
like the rest of the episode just focused on calories, but I want to just to mention it. Okay, so another
(12:56):
study, this one is published in the British Journal of Sports Medicine and it found that people are
more likely to stick with exercise when it feels like play, you know, rather than a chore. And what's
more fun doing burpees or dancing fall out in your favorite dance class. The truth is sustainability
(13:18):
matters. The best workout isn't the one that looks best on paper. It's the one you actually do consistently
and for dancers, come on, dance never gets old. Now before I wrap up, let's be clear dancers shouldn't
only dance. I'm going to reiterate this to maximize your body's potential. You need strength training
to prevent injuries and build muscle, mobility work to maintain flexibility without over stretching.
(13:42):
You need recovery in a rest day so your body can can rebuild stronger because yes, dance is
on its own an incredible workout, but to be the best dancer, you can be you need to train like an
athlete because again, dancers are athletes. Let's quickly recap. Dance isn't just a workout,
it's a full body full mind burn learning choreography boosts calorie burn because it works the brain.
(14:09):
That stop and go nature of class equals hit in disguise. Dance burns more calories than most workouts
and come on is way more fun, but don't forget cross training is key to longevity. I hope this episode
gave you a new perspective on just how powerful dance is not just as an art form, but as a workout
(14:32):
that challenges your body and brain in ways other workouts simply can't. Okay, that's that is the
thing I want you to take away the most if I had a pick one from this episode. It is that it's that
brain body connection learning choreo double calorie burn craziness. I mean, come on, it's it's a big deal.
(14:54):
Now all the studies I mentioned in this episode are going to be listed below for you in the show notes
in the episode description. If you loved this episode, if you feel like you learned something new,
if you feel like your dance fan will benefit from this episode, please share it with them. That would
be so cool. And as I mentioned in the beginning, take a moment, please to rate and review, follow like,
(15:19):
subscribe, share those words, just roll off the tongue, but each of those things individually
really go a long way. So again, thank you for that and I can't wait until next time.
(15:39):
[Music]
[MUSIC]
(00:04):
Welcome to "Hey, Dancer."
I'm your host, Miller Daurey, and if you're like me and you're a dancer,
you probably take class for just a whole bunch of reasons, right?
For the artistry to improve your craft, to work on technique, foundation, and all the rest.
So hey, whatever other benefits come from it, at least to me, are just kind of the cherry on top.
(00:26):
And let's be honest, there are a million benefits to dance.
Physical, neurological, emotional, creative, and we'll get into all of that on future episodes.
And those are things, by the way, I do touch on on my social media, at Back to Great.
But today, we are niching down, very specifically.
We're talking calorie burn because for better or worse.
(00:49):
That is a metric people do care about when they size up workouts.
Now, is calorie burn everything when it comes to fitness?
No, I could do a whole episode on why it's not the end all be all.
But today, let's talk about why dance class specifically, in person or online,
where you're learning choreography.
(01:10):
That is key here is one of the most effective calorie torching workouts out there.
Before I get into it, though, I just want to say thank you for being here.
And if you took a moment to subscribe or follow my show,
depending where you're watching or listening, and rate, review, leave a comment,
(01:30):
share it with your dance fam.
You know, it means a lot to me, so thank you in advance.
I got a lot of science in today's episode and research.
Before, though, anybody comes for me.
Yes, dancers, hopefully this is obvious in common sense.
But dance isn't just enough.
You know, you have to cross train, lift weights and stretch,
(01:51):
and just take care of your bodies outside of class.
And in this podcast, I am in no way implying that just class or just dance in general is enough.
We'll touch on all those things later.
But right now, again, let's get into why dance class beats out almost every other workout
when it comes to full body burn.
(02:12):
All right, so here's the deal.
Most workouts burn calories based on movement, intensity and duration.
Simple, right?
But dance, dance burns calories on two levels, your body and your brain.
That's because when you're learning choreography, your cognitive load skyrockets,
(02:34):
unlike running or lifting weights, for example, where movement is repetitive,
dance forces your brain to process, retain and execute complex sequences in real time.
Ever left class drenched in sweat, even though you weren't maybe dancing full out the whole time?
There's a reason for that.
A study in frontiers in human neuroscience found that learning and executing new movement patterns
(02:59):
requires far more energy than repeating familiar ones.
In other words, your brain burns extra fuel just from learning choreography.
Another study from neuroscience and bio-behavioral reviews showed that dance engages multiple areas of the brain.
Memory, coordination and spatial awareness.
(03:20):
At the same time, leading to higher overall energy expenditure compared to repetitive exercise.
So dance is in no way just cardio.
It's cardio and cognitive work rolled into one.
And that double workload, it equals more calories burned.
(03:40):
Let's talk about why dance is basically a hit workout in disguise.
Hit, if you don't know, it stands for high intensity interval training.
If you don't know is, at least in my experience, for example, you're doing, let's just say, four minutes of really intense, really fast training.
Maybe you're doing squats for a minute and then you go to a mini trampoline and you're doing bounces with your knees raised to your chest.
(04:08):
And then you jump on two burpees and then you lift weights, dumbbells or something for your biceps.
And then you know you stop for a minute and then you do it all over again.
So most workouts fall into one of two categories.
One, steady state cardio, like jogging elliptical or cycling and two, strength training, like lifting weights.
(04:31):
But dance, dance is sneaky.
It combines the explosiveness of hit with the endurance of steady state cardio.
Research from the Journal of Sport Sciences found that dance classes, especially hip hop jazz and contemporary,
replicate the calorie burning effects of hit due to their mix of slow controlled movements and high energy bursts.
(04:54):
Think about it.
You know, you are learning a new combo and with the teacher, you're learning the new eights and you're marking the section.
And then maybe you go full out and then you stop and then you ask questions where you get directions and then maybe a group goes, then you go.
And then you go full out again.
It's that constant like kind of stopping, but you're not really fully stomping. You're still moving, but it's like less and then you're going like hardcore.
(05:19):
That is interval training and studies show that interval training leads to higher calorie burn, both during and after class.
It's crazy after class.
This is called the after burn effect, epoch, EPOC, excess post exercise oxygen consumption.
(05:40):
Translation your body keeps burning calories even after class ends.
Now compare that to jogging, let's say, where your calorie burn stops the second you stop moving.
Speaking of hit, I have a story on this, which really solidified for me, even before my return to dance journey began,
that how much the learning choreography and cardio at the same time, how much of a calorie burn it is.
(06:07):
So I used to belong to this gym in South Orange County. This is before my return to dance journey began, but you know what?
I never talk about this. This was sort of the before, before my return to dance journey.
I think I've often been asked, you know, when did you return to dance or why did you?
And I often forget this part of the story.
So I had just moved to Orange County for a job.
(06:29):
I was relocated and the gym was wonderful.
It was very like a homey community family kind of gym and they had dance cardio classes.
And I took a few of those and it reminded me how much I loved to dance.
And anyway, I don't know of other gyms. I haven't seen this since, but this gym had a very unique super cool thing.
(06:50):
There were all these screens, you know, like TV screens around the gym, which is pretty common,
but they also had additional screens that had the members workouts on them.
So let me explain. I didn't have this actually, but a lot of people at the gym members had this.
They wore something around their wrist and it monitored their work out.
(07:11):
Their calories burned and it showed them when they were in different colors,
like green, yellow, red and green, meant maybe that they were burning like really well,
you know, the amount of calories and I don't want to get it wrong, but you get the idea.
If you were in the red, it was maybe a dangerous place to be.
Maybe your heart rate wasn't quite right. If you were in the yellow, maybe you're doing okay,
(07:33):
but you could be working harder. And to be in the green, I think meant you were doing really good work.
You were working hard. You were burning the right amount of calories per minute or whatever.
So one of my very closest friends who actually introduced me to this gym,
she was a fitness teacher. So she taught like three classes a week there.
And she herself worked out a lot, like one of those fitness, fitness people, right?
(07:57):
Like two hours a day at the gym in addition to teaching classes and she was always I remember like
monitoring, you know, her score on the screen and like, oh, I got to get in the green or whatever it was.
I remember once I was in this dance class and she was watching being supportive and she'd be like,
that's my friend. That's my friend. It was really cute. Anyway, I remember when the class ended,
(08:19):
she remarked that she was stunned. She was in total shock because again, in the class,
most of the members who were dancing wore that wristband thing. So their scores were on the screen
for everybody to see. I guess it keeps you accountable to like really work hard or something.
And don't forget this friend of mine, I told you taught three classes a week. Okay, I couldn't even
(08:39):
get through her class. It was it was an actual hit class. It was so hard, but dance, I'm sweating,
but I'm not feeling like it's so hard. My point is my friend remarked after class. She was just
stupified. She was shocked. She was so confused. She had never seen the board. The screen be like all
(08:59):
in the green plus plus plus like everybody was burning. The most calories you could possibly burn
in like a really healthy way. She had never seen it and she was like shocked. And I remember
it really stuck with me. Wow, dance really burns the calories even if you don't feel like maybe
you're drenched in sweat or you're working that hard. But imagine if you do feel like you're working
(09:23):
really hard and it just kind of hit me then that the dance workout dance in general was very unique,
very special and just different. It burned calories in a way that it seemed. I mean, in my friend is
a fitness professional and she sees the board all the time. And Lord knows he's always tracking her
(09:44):
stuff. And if she's commenting, oh my god, I've never seen the board like I can't even believe
the way people are burning calories in this class. What the hell is going on? And I'm like, yeah,
that's dance. Now how does dance compare to traditional sports? Before I get into that, I just want
to let you know that I have a two-part series on the way about dance and sports. Is it or isn't it
(10:08):
a sport? It seems to me it's kind of a big debate. I hear a lot of people talking about this and I'm
excited to explore that with you soon. But now keeping sports in mind, a 2020 study in the journal
of strength and conditioning research found that dance requires a unique blend of explosive power,
agility, coordination, flexibility and stamina skills that many traditional sports don't develop
(10:33):
to the same extent. In fact, dance burns more calories per hour than most team sports, including
soccer, basketball. Unlike most sports, dance trains both physical and cognitive endurance thanks
to the demand for learning and executing complex choreography. While boxers and sprinters use
(10:54):
anaerobic bursts, dance combines both anaerobic and aerobic elements, making it one of the most
well-rounded workouts. Plain and simple. So while dance may not be about sprinting down a field or
running marathon, it's one of the few disciplines that trains the entire body and mind simultaneously.
(11:16):
Something most sports can't claim. Dance isn't just comparable to traditional sports. It's one of the
most complete physical and mental workouts there is. Okay, so how does dance compare to other kinds
of workouts, not sports, really? Okay, let's break it down. According to Harvard Medical School,
I'm going to get into some numbers here, so pay close attention. A 155 pound person burns
(11:41):
approximately 288 calories an hour doing moderate weightlifting. 360 calories an hour on a stationary
bike, 440 calories an hour doing vigorous yoga, 500 to 600 calories an hour doing moderate dance.
So maybe a ballet class, jazz, contemporary that aren't too fast paced and 700 plus calories an hour
(12:09):
in your typical high energy dance class, hip hop, salsa, and jazz in contemporary, you know,
but more fast paced maybe. So that means dance burns more calories than lifting weights, yoga or cycling
and comes close to or even beats hit workouts. Of course, calorie burn depends on lots of different
(12:31):
things like effort, you know, I mean, showing up the class and putting in the work and maybe your style
and your personal metabolism, that's a real thing. But still, did you know dance class was such a
metabolic beast? Come on. Another huge reason dance is the ultimate workout and this isn't maybe
like the rest of the episode just focused on calories, but I want to just to mention it. Okay, so another
(12:56):
study, this one is published in the British Journal of Sports Medicine and it found that people are
more likely to stick with exercise when it feels like play, you know, rather than a chore. And what's
more fun doing burpees or dancing fall out in your favorite dance class. The truth is sustainability
(13:18):
matters. The best workout isn't the one that looks best on paper. It's the one you actually do consistently
and for dancers, come on, dance never gets old. Now before I wrap up, let's be clear dancers shouldn't
only dance. I'm going to reiterate this to maximize your body's potential. You need strength training
to prevent injuries and build muscle, mobility work to maintain flexibility without over stretching.
(13:42):
You need recovery in a rest day so your body can can rebuild stronger because yes, dance is
on its own an incredible workout, but to be the best dancer, you can be you need to train like an
athlete because again, dancers are athletes. Let's quickly recap. Dance isn't just a workout,
it's a full body full mind burn learning choreography boosts calorie burn because it works the brain.
(14:09):
That stop and go nature of class equals hit in disguise. Dance burns more calories than most workouts
and come on is way more fun, but don't forget cross training is key to longevity. I hope this episode
gave you a new perspective on just how powerful dance is not just as an art form, but as a workout
(14:32):
that challenges your body and brain in ways other workouts simply can't. Okay, that's that is the
thing I want you to take away the most if I had a pick one from this episode. It is that it's that
brain body connection learning choreo double calorie burn craziness. I mean, come on, it's it's a big deal.
(14:54):
Now all the studies I mentioned in this episode are going to be listed below for you in the show notes
in the episode description. If you loved this episode, if you feel like you learned something new,
if you feel like your dance fan will benefit from this episode, please share it with them. That would
be so cool. And as I mentioned in the beginning, take a moment, please to rate and review, follow like,
(15:19):
subscribe, share those words, just roll off the tongue, but each of those things individually
really go a long way. So again, thank you for that and I can't wait until next time.
(15:39):
[Music]
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