Tap dancing, like most forms of dance, calls on big muscle groups and keeps them in motion for long periods of time. That adds up to a big calorie burn. Fit Day estimates that tap dancers burn 315 calories per 1-hour class. When you confider that it takes 3,500 calories to lose 1 lb., you can see that tap dancing on a regular basis will quickly build up the kind of caloric deficit required to shed pounds.
Step 1
Sign up for a two-hour tap dancing class once or twice per week. Try universities, community colleges and community centers if you don't have a dance studio near your home. Spend the first few classes learning the basic steps and developing routines.
Step 2
Pause during your dance class or practice session to take your pulse. The American Heart Association recommends exercising at 65 to 85 percent of your maximum heart rate for maximum aerobic benefit. Find the pulse at the side of your neck and count how many times your heart beats in 10 seconds. Multiply that number by 6 to get your beats per minute. Adjust your intensity based on your heart rate.
Step 3
Practice for an hour per day, three days per week. These three hours add up to 945 burned calories. When added to a 2-hour class, that's a total weekly calorie burn of 1,575 calories, or the number of burned calories required for a half-pound per week weight loss.
Step 4
Combine healthy eating to deepen your calorie deficit further. If you cut 275 calories out of your day, you'll have the 1,925 calories you need to increase your weight loss from a half pound to a whole pound each week. Eat more low-calorie foods, like fruits, vegetables, whole grains and lean sources of protein.
Step 5
Add weight training exercises to your routine to strengthen your legs, arms and core muscles. Not only do strong muscles help your dance skills, but they increase your average daily calorie burn. Lift weights or join a yoga class to strengthen and tone your muscles.
Tips and Warnings
- Recruit a dance partner to help keep you motivated.
- Talk to your doctor before you start a rigorous dance training or exercise program to make sure you're healthy enough for that type of activity. Start slow and build up your endurance to prevent muscle, joint and bone injury.
Things You'll Need
- Tap shoes
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