Toning Dance Workouts

If jogging, lifting weights or cycling do not appeal to you, dance might be another way to improved health and fitness. Dance involves moving your body to music, and music can distract you from any discomfort you might be feeling while also increasing your endurance. Dance is classified as a moderate- to vigorous-intensity workout by the U.S. Department of Health and Human Services, so you can expect to burn calories, break a sweat and tone your muscles.

Ballroom Dancing

Ballroom dancing is a group of partner dances, including the cha-cha, fox-trot, mambo and lindy hop. It is typically considered a low-impact activity and provides a moderate-intensity workout. Ballroom dancing requires both partners to maintain proper posture, which strengthens core muscles. It also tones the calves, thighs and buttocks. Steps that require you to move backward tone the calves and thighs, while dips and lifts tone the upper body. An hour of moderate ballroom dancing burns 270 calories on average. It is possible to burn more calories, however, by mastering the techniques and dancing more vigorously.

Belly Dancing

Belly dancing is primarily performed by women. It is a solo dance that requires balance, strength, flexibility and proper posture. Dancing for one hour can burn up to 400 calories. A variety of belly dancing techniques involve twisting and thrusting the hips, waving the arms and extending and compressing the spine. These movements tone the inner and outer abdominal muscles, arms and back. To maintain balance, your legs must support your weight, so you can also expect increased strength in your thighs, calves and buttocks.

Zumba

Zumba is a Latin-inspired fitness program that fuses Latin dance techniques and music with traditional fitness moves, such as lunges and bicep curls. It typically starts with a slow warm-up and then progresses to an alternating series of slow and fast dance moves. This dance workout promotes total body fitness, and you can burn between 350 and 900 calories per hour. Moderate to vigorous zumba workouts tone and sculpt the abdominal muscles, arms, shoulders, thighs, calves, back and buttocks.

Jazzercise

Jazzercise blends jazz dance, Pilates, resistance training, yoga and kickboxing. You can burn up to 600 calories during a one-hour workout. Initial training focuses on learning the dance, strength training and stretching techniques. Once you have mastered these techniques, lightweight dumbbells are added to provide an additional challenge. Jazzercise is a total-body workout, so you can expect your calves, thighs, buttocks, abs, back, arms and chest to be firmer, tighter and stronger.