Tap dancing is a fat-burning cardiovascular exercise that burns between 200 and 400 calories per hour, tones your lower body and core and challenges your mind. According to the American Council on Exercise, all forms of dance can help you shed excess pounds. You have many ways to incorporate tap dancing into your personal fitness routine for weight loss, including classes at community centers, dance studios and fitness centers, or try tapping to a tap-exercise video in your own home. The key to weight loss through tap dancing is to tap five to six times a week for a minimum of 30 minutes and eat a healthful diet low in saturated fats.
Step 1
Stand with your feet shoulder-width apart, shoulders upright over your hips, engaging your core. Lengthen your spine by visualizing a string pulling you up toward the ceiling from your head. Relax your arms to your sides, holding your hands 2 to 3 inches from your thighs.
Step 2
Lift your right foot off the floor and tap the top of your toes on the floor. Swing your foot slightly forward and tap your right heel on the floor. Repeat this toe, heel step five times and then switch to your left foot.
Step 3
Brush your right foot forward so the ball of the tap shoe hits the floor. Brush your right foot back so the ball of your tap shoe hits the floor again. Strike the ball of your right foot on the floor then shift your weight to your left foot and then step your weight completely onto your right foot. Repeat this shuffle, ball, change, step leading with your left foot. Do five repetitions on each foot.
Step 4
Step to your right with your right foot, tap the toes of your left foot behind your right heel. Shift your weight as you step your left foot to the left and tap the toes of your right foot behind your left heel. Repeat five to eight times.
Step 5
Repeat steps one through five three to four times for a complete 20 to 30 minute tap routine.
Things You'll Need
- Tap shoes
References
- MayoClinic: Exercise for Weight Loss
- American Council on Exercise: So You Think You Can Dance? Well, Now You Can
- United Taps: Tap Dance Lessons
- Tap Dancing Made Easy: DVD: Eli Newsom; Astigmatism Productions; 2006
- "Tapworks"; Beverly Fletcher; 2002
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