{"id":48688,"date":"2023-01-11T11:52:20","date_gmt":"2023-01-11T11:52:20","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=48688"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"hip-hop-for-weight-loss","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/hip-hop-for-weight-loss\/","title":{"rendered":"Hip Hop For Weight Loss: Here&#8217;s Why And How To Make It Work"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/hip-hop-for-weight-loss\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/hip-hop-for-weight-loss\/#1_Know_Exactly_How_Many_Calories_A_Hip_Hop_Dance_Workout_Burns\" >1. Know Exactly How Many Calories A Hip Hop Dance Workout Burns<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/hip-hop-for-weight-loss\/#2_Up_The_Ante_By_Adding_Intensity\" >2. Up The Ante By Adding Intensity<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/hip-hop-for-weight-loss\/#3_Gradually_Increase_The_Duration_Of_Your_Workouts\" >3. Gradually Increase The Duration Of Your Workouts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/hip-hop-for-weight-loss\/#4_Create_A_Calorie_Deficit\" >4. Create A Calorie Deficit<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/hip-hop-for-weight-loss\/#5_Prioritize_Rest_And_Recovery\" >5. Prioritize Rest And Recovery<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/hip-hop-for-weight-loss\/#6_Implement_Cross_Training\" >6. Implement Cross Training<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/hip-hop-for-weight-loss\/#7_Practice_Pre_And_Post_Dance_Stretching\" >7. Practice Pre And Post Dance Stretching<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/hip-hop-for-weight-loss\/#8_Wear_The_Right_Shoes_And_Sportswear\" >8. Wear The Right Shoes And Sportswear<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/hip-hop-for-weight-loss\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Love the funky beats of hip hop? Then why not use it to help you shed those extra pounds? Hip hop has become a popular workout music choice due to its upbeat tempo and engaging lyrics. But the real benefit comes from its ability to make exercising more fun, to help you stick with it long-term. <\/span><span style=\"font-weight: 400;\">According to research, fun and enjoyable exercise is more likely to be done regularly, leading to better long-term success with weight loss. Additionally, habit formation becomes more likely when you consistently engage in an activity. What you have then is a recipe for success that is both fun and effective.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hip_Hop_For_Weight_Loss\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hip_Hop_For_Weight_Loss\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/stage.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<p><span style=\"font-weight: 400;\">So, how can you make hip hop work for you? Here are a few tips:\u00a0<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"1_Know_Exactly_How_Many_Calories_A_Hip_Hop_Dance_Workout_Burns\"><\/span><strong>1. Know Exactly How Many Calories A Hip Hop Dance Workout Burns<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Calorie expenditure is at the heart of successful weight loss (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33107442\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). The math is deceptively simple\u2014you need to burn more calories than you consume. Yet, many who try to lose weight get frustrated because they overestimate how many calories they are burning. They also under-estimate their calorie intake, leading them to plateau or even gain weight.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, how many calories does a hip hop dance workout burn? On average, a person who weighs 160 pounds can expect to burn around 250\u2013400 calories in 30 minutes of dancing (<\/span><a href=\"https:\/\/calorieburncalculator.org\/sports\/hip-hop-dancing\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). This is an estimate only and the actual calorie burn may be higher or lower depending on your body type, size, and how hard you are pushing yourself.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With the estimated calorie burn in mind, you can better plan your meals and snacks to ensure that you are not consuming more calories than you are burning. You can also tailor your <a href=\"https:\/\/betterme.world\/articles\/the-best-clothes-for-hip-hop-dance\/\">workout<\/a> to meet your calorie goals.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/fun-hip-hop-moves-to-try\/\"><i>Fun Hip Hop Moves To Try At Your Next Dance Class<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hip_Hop_For_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter wp-image-47187 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207793-1024x577.png\" alt=\"hip hop for weight loss\" width=\"770\" height=\"434\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207793.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207793-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207793.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207793-1634x920.png 1634w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207793.png 1728w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"2_Up_The_Ante_By_Adding_Intensity\"><\/span><strong>2. Up The Ante By Adding Intensity<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Exercise intensity matters because higher intensity means greater calorie-burn. Not only that, research shows that increasing the intensity of your workout can also lead to:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improved insulin sensitivity (when your body is better able to respond to insulin released into the bloodstream) (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/10683091\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). This helps reduce fat storage and can also lead to improved weight loss.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improved lactate threshold (the point at which your body starts to produce lactic acid, leading to fatigue). This can help you push yourself farther and improve your overall fitnessn (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19453206\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improved cardiorespiratory endurance (the amount of time you can exercise before becoming tired). This translates to better performance and improved weight loss over time (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32108722\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">So, how can you increase the intensity of your hip hop dance workout? Here are a few ideas:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dance to a faster beat. Pick songs that have a faster tempo and pump up the volume. Not only will you get more out of each dance session, but your body will also become conditioned to dancing at a higher intensity\u2014so you can push yourself even further.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mix up your moves. Add in some squats, lunges or jumping jacks to your hip hop dance moves. This will help you target different muscle groups and make each dance session more challenging.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Work in weights or dumbbells. Adding weights to your dance routine will increase your calorie burn and help you build strength while you are at it.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Try high-intensity interval training (HIIT) (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8294064\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). HIIT involves alternating bursts of intense activity with periods of rest. This means that you can really push yourself and get the most out of your workout.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hip_Hop_For_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter wp-image-47159 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207613-1024x576.png\" alt=\"hip hop for weight loss\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207613.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207613-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207613.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207613-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207613.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"3_Gradually_Increase_The_Duration_Of_Your_Workouts\"><\/span><strong>3. Gradually Increase The Duration Of Your Workouts<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">How many calories you burn in a <a href=\"https:\/\/betterme.world\/articles\/how-to-start-hip-hop-dancing\/\">hip hop<\/a> dance session depends not only on the intensity of your workout, but also on how long you are dancing. For example, if you increase the duration of your hip hop dance session from 30 minutes to 60 minutes, you can expect to burn around double the amount of calories (<\/span><a href=\"https:\/\/calorieburncalculator.org\/sports\/hip-hop-dancing\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That being said, increasing the duration of your workouts too quickly can lead to burnout or injury. It is important to gradually increase the length of your dance sessions in order to give your body time to adjust.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How do you know when it is time to increase the duration of your workouts? Start by monitoring how you feel. If you still feel energized and motivated after 30 minutes of dancing, gradually add on a few minutes every week until you reach your desired duration.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another indicator you can use to measure your progress is time, especially when you&#8217;ve been consistent with your hip hop dance workout for several weeks. If you consistently find that you can complete a 30-minute dance session in less than 30 minutes, then it may be time to add an extra five minutes or so.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Finally, pay attention to <a href=\"https:\/\/betterme.world\/articles\/is-miracle-whip-keto\/\">your body&#8217;s limits<\/a>. If you start to feel fatigued, sore, or lightheaded, it is time to take a break and rest as you might be overdoing it.<\/span><\/p>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighting you down for way too long, <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hip_Hop_For_Weight_Loss\">start using the BetterMe app<\/a> and overhaul your entire life!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hip_Hop_For_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter wp-image-47162 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207609-1024x576.png\" alt=\"hip hop for weight loss\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207609.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207609-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207609.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207609-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207609.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"4_Create_A_Calorie_Deficit\"><\/span><strong>4. Create A Calorie Deficit<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Calorie expenditure is only one piece of the puzzle when it comes to losing weight. The other important piece is creating a calorie deficit. No amount of hip hop dancing will help you lose weight if you are still eating more calories than your body needs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, how do you create a calorie deficit? Start by determining your baseline, i.e. the amount of calories your body needs to maintain its current weight. This number can vary depending on a variety of factors such as activity level, age, and sex (<\/span><a href=\"https:\/\/www.niddk.nih.gov\/bwp\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Once you have determined your baseline, aim to create a deficit of around 500-1000 calories per day. Assuming your baseline is 2800 calories, this would mean eating 2000-2500 calories per day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You shouldn&#8217;t cut out too many calories as this can lead to health problems and make it harder for you to stick to your diet in the long run. Furthermore, eating too few calories can cause your body to go into \u201cstarvation mode\u201d and reduce its metabolic rate over time. Not to mention, you&#8217;ll hardly have the energy to keep up with your hip hop dance <a href=\"https:\/\/betterme.world\/articles\/anti-diet-culture\/\">workouts<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A good approach is to use both diet and exercise to create your calorie deficit. This means a reasonable deficit (say 500-750 calories) of what you eat combined with burning an additional 300-500 calories through hip hop dance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Below are some tips to help you cut 500-750 calories from your daily diet:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Review your meal portions &#8211; <\/b><span style=\"font-weight: 400;\">Cut down on the size of your meals and snacks by using smaller plates, bowls and glasses.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Choose whole, nutrient-dense foods <\/b><span style=\"font-weight: 400;\">&#8211; Fill up on nutrient-dense whole foods such as lean proteins, fruits, vegetables and complex carbohydrates.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Avoid processed and refined foods <\/b><span style=\"font-weight: 400;\">&#8211; Limit your intake of processed and refined foods like white bread, pastries, chips and candy.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Drink plenty of water <\/b><span style=\"font-weight: 400;\">&#8211; Staying hydrated is key to staying healthy and feeling energized for your hip hop dance sessions.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Plan ahead <\/b><span style=\"font-weight: 400;\">&#8211; Plan your meals and snacks ahead of time so you can stick to a balanced and healthy diet.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hip_Hop_For_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter wp-image-47130 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207595-1024x576.png\" alt=\"hip hop for weight loss\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207595.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207595-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207595.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207595-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207595.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"5_Prioritize_Rest_And_Recovery\"><\/span><strong>5. Prioritize Rest And Recovery<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The role of stress in weight gain often goes unnoticed. Yet research shows that high levels of the hormone cortisol (released due to chronic stress) can slow down your metabolism and increase fat storage (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3428710\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). Cortisol can also lead to fatigue and cravings, making it harder for you to stick to <a href=\"https:\/\/betterme.world\/articles\/hips-vs-waist\/\">your diet<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Not only can stress interfere with your motivation to hit the floor for a hip hop workout, the reverse can happen. Hitting the floor too often without enough rest can increase your cortisol levels and make it harder for you to lose weight.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Overtraining aside, below are other sneaky causes of <a href=\"https:\/\/betterme.world\/articles\/wood-chop-exercise-benefits\/\">chronic stress<\/a>:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Not getting enough sleep<\/b><span style=\"font-weight: 400;\"> &#8211; Aim for 7-9 hours of quality sleep per night.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Skipping meals <\/b><span style=\"font-weight: 400;\">&#8211; Skipping meals can mess with your blood sugar levels and increase stress hormones.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Poor diet<\/b><span style=\"font-weight: 400;\"> &#8211; Eating processed, refined foods can lead to inflammation and stress.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Work and life responsibilities<\/b><span style=\"font-weight: 400;\"> &#8211; Balancing your work and personal life can be stressful.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">How do you combat stress and ensure you stay healthy? Make sure to prioritize rest and recovery. On top of getting enough sleep:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Schedule rest days<\/b><span style=\"font-weight: 400;\"> &#8211; Take at least one day off from hip hop dancing each week to give your body time to relax and recover.\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Practice mindful activities <\/b><span style=\"font-weight: 400;\">&#8211; Consider taking up yoga, meditation or another calming activity to help lower your cortisol levels (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3193654\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Ensure adequate nutrition<\/b><span style=\"font-weight: 400;\"> &#8211; Eating a balanced, nutrient-dense diet will help you stay energized and reduce your stress levels.<\/span><\/li>\n<\/ul>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/simple-hip-hop-moves-for-newbies\/\"><i>3 Simple Hip Hop Moves For Newbies, And Everything You Need To Know To Start Dancing<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hip_Hop_For_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter wp-image-41478 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-3706-1024x576.png\" alt=\"hip hop for weight loss\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-3706.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-3706-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-3706.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-3706-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-3706.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"6_Implement_Cross_Training\"><\/span><strong>6. Implement Cross Training<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Cross training is a great way to switch up your hip hop <a href=\"https:\/\/betterme.world\/articles\/microbiome-diet-shopping-list\/\">dance routine<\/a>, challenge your body and increase the intensity of your workouts. According to the American Council on Exercise (ACE), some of the benefits of cross training include increased muscular strength, improved cardiovascular capabilities and reduced risk of injury (<\/span><a href=\"https:\/\/www.acefitness.org\/resources\/everyone\/blog\/36\/what-is-cross-training-and-why-is-it-important\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For those looking to lose weight, these benefits translate into more energy and calorie burning potential. Not familiar with cross training? It\u2019s a type of exercise that combines different forms of physical activity, such as hip hop dancing and strength training, to provide a comprehensive fitness program.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The exercises you choose to include in your cross training routine will depend on your goals. For example, to strengthen the muscles you need for hip hop dancing, you may want to try Pilates or yoga. Alternatively, if you\u2019re looking to increase your aerobic capacity, consider adding running or swimming.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When engaging in a cross training program, remember to take regular rest days throughout the week and adjust your intensity level as needed. You&#8217;re more at risk for <a href=\"https:\/\/betterme.world\/articles\/toxic-relationships\/\">injury<\/a> when pushing yourself too hard, so make sure you listen to your body and adjust accordingly.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Not sure what type of cross training activities to try? Here are a few ideas:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>High-intensity interval training (HIIT)<\/b><span style=\"font-weight: 400;\"> &#8211; HIIT involves short bursts of intense exercises followed by periods of rest. You can either combine dance and strength exercises or try a HIIT-specific dance routine (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8294064\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cardio activities<\/b><span style=\"font-weight: 400;\"> &#8211; Incorporate running, biking, swimming or rowing into separate workouts to supplement your hip hop dance sessions.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Strength training <\/b><span style=\"font-weight: 400;\">&#8211; Incorporate weightlifting, calisthenics or Pilates into your routine to help increase your muscle mass and boost your metabolism.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Flexibility training <\/b><span style=\"font-weight: 400;\">&#8211; Try stretching or yoga poses in between dance days to help keep your muscles healthy and improve mobility.\u00a0<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"7_Practice_Pre_And_Post_Dance_Stretching\"><\/span><strong>7. Practice Pre And Post Dance Stretching<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you want to reduce your risk of injury and stay limber for hip hop dance, you need to practice stretching before and after each session. Pre-dance stretching helps warm up your muscles and joints, while post-dance stretching helps to cool them down and reduce lactic acid build-up.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When stretching pre-dance, focus on dynamic stretches that involve movement and help to warm your muscles up. Dynamic stretching can include exercises like lunge walks, torso twists or arm and leg circles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When performing post-dance stretching, focus on static stretches that involve holding a stretch for up to 30 seconds. Static stretching can include exercises like cat-cow poses and hamstring stretches.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Including stretching into your hip hop dance routine is an important step to ensure proper form, extend your range of motion and prevent injury.<\/span><\/p>\n<p><strong>Yanking yourself back in shape has never been so easy with our game-changing fitness app! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hip_Hop_For_Weight_Loss\">Start transforming your life with BetterMe<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hip_Hop_For_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter wp-image-41475 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5729.png\" alt=\"hip hop for weight loss\" width=\"960\" height=\"540\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5729.png 960w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5729-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5729.png 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"8_Wear_The_Right_Shoes_And_Sportswear\"><\/span><strong>8. Wear The Right Shoes And Sportswear<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The gear you have for hip hop dancing can make a big difference in your performance. Increasing the intensity and duration of your workouts to amp up calorie expenditure is only possible when the right shoes and sportswear are worn.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Proper shoes should provide adequate cushioning and support for your feet and ankles, while still being lightweight and flexible enough to allow you to dance freely. Look for shoes that are specifically designed for hip hop dancing or cross training activities.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sportswear for hip hop dancing must be breathable, form-fitting and flexible enough to allow you to move freely. When choosing clothing items such as tanks, shorts or leggings, make sure they fit you snugly but aren&#8217;t constricting. Consider a combination of\u00a0 fitted and baggy pieces for added style and comfort.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Check out this catalog of <\/span><a href=\"https:\/\/store.betterme.world\/collections\/sets\"><span style=\"font-weight: 400;\">BetterMe sportswear<\/span><\/a><span style=\"font-weight: 400;\"> that&#8217;s perfect for hip hop dance workouts. Soft, breathable, sweat-wicking fabrics and stylish, hip hop-inspired designs will keep you looking and feeling your best during every session. Supportive sports bra tops and fitted leggings will help you stay comfortable, confident and supported during your workouts.\u00a0<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Can hip hop work for weight loss? Yes, it can. Hip hop dance is an effective form of exercise that can help you burn calories and improve your aerobic capacity.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When performed regularly and alongside calorie tracking and healthy eating habits, hip hop dance can support your weight loss goals. Try incorporating some of the tips from this article into your regular hip hop dance routine.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hip_Hop_For_Weight_Loss\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>Love the funky beats of hip hop? Then why not use it to help you shed those extra pounds? Hip hop has become a popular workout music choice due to its upbeat tempo and engaging lyrics. But the real benefit comes from its ability to make exercising more fun, to help you stick with it [&hellip;]<\/p>\n","protected":false},"author":51,"featured_media":48689,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[125],"class_list":["post-48688","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Hip Hop For Weight Loss: Here&#039;s Why And How To Make It Work - BetterMe<\/title>\n<meta name=\"description\" content=\"These tricks guarantee \u2605 HIP HOP FOR WEIGHT LOSS \u27a4 efficiency. Find out how to enhance the process of burning calories with hip hop dance moves, tips on proper footwear and sportswear as well as pre- and post-dance stretching practices.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hip Hop For Weight Loss: Here&#039;s Why And How To Make It Work\" \/>\n<meta property=\"og:description\" content=\"These tricks guarantee \u2605 HIP HOP FOR WEIGHT LOSS \u27a4 efficiency. Find out how to enhance the process of burning calories with hip hop dance moves, tips on proper footwear and sportswear as well as pre- and post-dance stretching practices.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/hip-hop-for-weight-loss\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/01\/shutterstock_1798444753-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1708\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Eve Chalicha\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Eve Chalicha\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/hip-hop-for-weight-loss\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/hip-hop-for-weight-loss\/\"},\"author\":{\"name\":\"Eve Chalicha\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/b83e6a664a44ecf2277d779bf5996b83\"},\"headline\":\"Hip Hop For Weight Loss: Here&#8217;s Why And How To Make It Work\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/hip-hop-for-weight-loss\/\"},\"wordCount\":2252,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/hip-hop-for-weight-loss\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/01\/shutterstock_1798444753-scaled.jpg\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Love the funky beats of hip hop? Then why not use it to help you shed those extra pounds? Hip hop has become a popular workout music choice due to its upbeat tempo and engaging lyrics. But the real benefit comes from its ability to make exercising more fun, to help you stick with it long-term. <\/span><span style=\\\"font-weight: 400;\\\">According to research, fun and enjoyable exercise is more likely to be done regularly, leading to better long-term success with weight loss. Additionally, habit formation becomes more likely when you consistently engage in an activity. What you have then is a recipe for success that is both fun and effective.<\/span>\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">So, how can you make hip hop work for you? Here are a few tips:\u00a0<\/span>\\r\\n<h2><strong>1. Know Exactly How Many Calories A Hip Hop Dance Workout Burns<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Calorie expenditure is at the heart of successful weight loss (<\/span><a href=\\\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33107442\/\\\"><span style=\\\"font-weight: 400;\\\">9<\/span><\/a><span style=\\\"font-weight: 400;\\\">). The math is deceptively simple\u2014you need to burn more calories than you consume. Yet, many who try to lose weight get frustrated because they overestimate how many calories they are burning. They also under-estimate their calorie intake, leading them to plateau or even gain weight.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">So, how many calories does a hip hop dance workout burn? On average, a person who weighs 160 pounds can expect to burn around 250\u2013400 calories in 30 minutes of dancing (<\/span><a href=\\\"https:\/\/calorieburncalculator.org\/sports\/hip-hop-dancing\/\\\"><span style=\\\"font-weight: 400;\\\">7<\/span><\/a><span style=\\\"font-weight: 400;\\\">). This is an estimate only and the actual calorie burn may be higher or lower depending on your body type, size, and how hard you are pushing yourself.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">With the estimated calorie burn in m ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/hip-hop-for-weight-loss\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/hip-hop-for-weight-loss\/\",\"name\":\"Hip Hop For Weight Loss: Here's Why And How To Make It Work - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/hip-hop-for-weight-loss\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/hip-hop-for-weight-loss\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/01\/shutterstock_1798444753-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"These tricks guarantee \u2605 HIP HOP FOR WEIGHT LOSS \u27a4 efficiency. Find out how to enhance the process of burning calories with hip hop dance moves, tips on proper footwear and sportswear as well as pre- and post-dance stretching practices.\",\"breadcrumb\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/hip-hop-for-weight-loss\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/stage.betterme.world\/articles\/hip-hop-for-weight-loss\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/hip-hop-for-weight-loss\/#primaryimage\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/01\/shutterstock_1798444753-scaled.jpg\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/01\/shutterstock_1798444753-scaled.jpg\",\"width\":2560,\"height\":1708},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/hip-hop-for-weight-loss\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/stage.betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Hip Hop For Weight Loss: Here&#8217;s Why And How To Make It Work\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\",\"url\":\"https:\/\/stage.betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/stage.betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/stage.betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/b83e6a664a44ecf2277d779bf5996b83\",\"name\":\"Eve Chalicha\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/image\/226167ff30adba34e5ac8f0e41f87ac6\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/eve_chalicha-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/eve_chalicha-150x150.png\",\"caption\":\"Eve Chalicha\"},\"description\":\"Eve is a freelance writer from Nairobi, Kenya. She has a passion for promoting good health and well-being and believes that education is the first step towards changing lives for the better. For the past few years, Eve has been writing about topics such as nutrition, fitness, natural remedies, and more. Thanks to her background in Legal studies, she has a knack for research and always prioritizes scientific facts over hearsay. She is also very socially conscious and ensures that her pieces inform and empower readers. When she's not writing, Eve enjoys watching documentaries, going on nature walks, or just hanging out with friends.\",\"url\":\"https:\/\/stage.betterme.world\/articles\/author\/evechalicha\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Hip Hop For Weight Loss: Here's Why And How To Make It Work - BetterMe","description":"These tricks guarantee \u2605 HIP HOP FOR WEIGHT LOSS \u27a4 efficiency. Find out how to enhance the process of burning calories with hip hop dance moves, tips on proper footwear and sportswear as well as pre- and post-dance stretching practices.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Hip Hop For Weight Loss: Here's Why And How To Make It Work","og_description":"These tricks guarantee \u2605 HIP HOP FOR WEIGHT LOSS \u27a4 efficiency. Find out how to enhance the process of burning calories with hip hop dance moves, tips on proper footwear and sportswear as well as pre- and post-dance stretching practices.","og_url":"https:\/\/stage.betterme.world\/articles\/hip-hop-for-weight-loss\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1708,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/01\/shutterstock_1798444753-scaled.jpg","type":"image\/jpeg"}],"author":"Eve Chalicha","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Eve Chalicha","Est. reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/hip-hop-for-weight-loss\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/hip-hop-for-weight-loss\/"},"author":{"name":"Eve Chalicha","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/b83e6a664a44ecf2277d779bf5996b83"},"headline":"Hip Hop For Weight Loss: Here&#8217;s Why And How To Make It Work","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/hip-hop-for-weight-loss\/"},"wordCount":2252,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/hip-hop-for-weight-loss\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/01\/shutterstock_1798444753-scaled.jpg","articleSection":["Fitness"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Love the funky beats of hip hop? Then why not use it to help you shed those extra pounds? Hip hop has become a popular workout music choice due to its upbeat tempo and engaging lyrics. But the real benefit comes from its ability to make exercising more fun, to help you stick with it long-term. <\/span><span style=\"font-weight: 400;\">According to research, fun and enjoyable exercise is more likely to be done regularly, leading to better long-term success with weight loss. Additionally, habit formation becomes more likely when you consistently engage in an activity. What you have then is a recipe for success that is both fun and effective.<\/span>\r\n\r\n\r\n\r\n<span style=\"font-weight: 400;\">So, how can you make hip hop work for you? Here are a few tips:\u00a0<\/span>\r\n<h2><strong>1. Know Exactly How Many Calories A Hip Hop Dance Workout Burns<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Calorie expenditure is at the heart of successful weight loss (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33107442\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). The math is deceptively simple\u2014you need to burn more calories than you consume. Yet, many who try to lose weight get frustrated because they overestimate how many calories they are burning. They also under-estimate their calorie intake, leading them to plateau or even gain weight.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">So, how many calories does a hip hop dance workout burn? On average, a person who weighs 160 pounds can expect to burn around 250\u2013400 calories in 30 minutes of dancing (<\/span><a href=\"https:\/\/calorieburncalculator.org\/sports\/hip-hop-dancing\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). This is an estimate only and the actual calorie burn may be higher or lower depending on your body type, size, and how hard you are pushing yourself.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">With the estimated calorie burn in m ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/hip-hop-for-weight-loss\/","url":"https:\/\/stage.betterme.world\/articles\/hip-hop-for-weight-loss\/","name":"Hip Hop For Weight Loss: Here's Why And How To Make It Work - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/hip-hop-for-weight-loss\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/hip-hop-for-weight-loss\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/01\/shutterstock_1798444753-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"These tricks guarantee \u2605 HIP HOP FOR WEIGHT LOSS \u27a4 efficiency. Find out how to enhance the process of burning calories with hip hop dance moves, tips on proper footwear and sportswear as well as pre- and post-dance stretching practices.","breadcrumb":{"@id":"https:\/\/stage.betterme.world\/articles\/hip-hop-for-weight-loss\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/stage.betterme.world\/articles\/hip-hop-for-weight-loss\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/hip-hop-for-weight-loss\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/01\/shutterstock_1798444753-scaled.jpg","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/01\/shutterstock_1798444753-scaled.jpg","width":2560,"height":1708},{"@type":"BreadcrumbList","@id":"https:\/\/stage.betterme.world\/articles\/hip-hop-for-weight-loss\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/stage.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Hip Hop For Weight Loss: Here&#8217;s Why And How To Make It Work"}]},{"@type":"WebSite","@id":"https:\/\/stage.betterme.world\/articles\/#website","url":"https:\/\/stage.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/stage.betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/stage.betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/stage.betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/b83e6a664a44ecf2277d779bf5996b83","name":"Eve Chalicha","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/image\/226167ff30adba34e5ac8f0e41f87ac6","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/eve_chalicha-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/eve_chalicha-150x150.png","caption":"Eve Chalicha"},"description":"Eve is a freelance writer from Nairobi, Kenya. She has a passion for promoting good health and well-being and believes that education is the first step towards changing lives for the better. For the past few years, Eve has been writing about topics such as nutrition, fitness, natural remedies, and more. Thanks to her background in Legal studies, she has a knack for research and always prioritizes scientific facts over hearsay. She is also very socially conscious and ensures that her pieces inform and empower readers. When she's not writing, Eve enjoys watching documentaries, going on nature walks, or just hanging out with friends.","url":"https:\/\/stage.betterme.world\/articles\/author\/evechalicha\/"}]}},"_links":{"self":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/48688","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/users\/51"}],"replies":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=48688"}],"version-history":[{"count":0,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/48688\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/media\/48689"}],"wp:attachment":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=48688"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=48688"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=48688"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=48688"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}