Losing weight and getting in shape can be daunting, but with K-pop workout dance routines, you’ll have so much fun that you’ll forget you’re exercising!
The South Korean pop industry, also known as K-pop, has become one of the most popular forms of entertainment worldwide. The dances are fun, and this cardio-rich dance style is a great option for weight loss.
Over the past decade, K-pop groups have begun influencing North American consumers, including their workout classes. The music genre took off in the U.S. when Psy’s “Gangnam Style” was released in 2012. In 2022, over 25 million people in the U.S. participated in dance workouts. With the popularization of K-pop, more and more classes featuring K-pop music will be available.
The music is energetic and upbeat, making it the perfect pairing for high-energy dance workouts.
Jumpstart Your Fitness with These Top 5 K-pop Dance Routines
While you can choose any K-pop dance as a form of exercise, when you begin this type of fitness, certain dances are best for beginners and effective for weight loss.
These dances are easy to learn and include repetitive and effective movements. They all have an ideal balance of simple accessibility and a touch of challenge, allowing you to push yourself and get a fantastic workout in. Read on to discover some of the best K-pop dances you can do to lose weight.
BLACKPINK – “As If It’s Your Last”
BLACKPINK’s hit song “As If It’s Your Last” is not only catchy and upbeat, but it is also the perfect K-pop dance workout!
The choreography in “As If It’s Your Last” has multiple lower-body steps that will help target your core and lower body. While the choreography is relatively simple, it includes both upper and lower body movements. This song is high-energy, and practicing and perfecting the K-pop dance can help you lose weight.
Not only will you serve like Jisoo, Jennie, Rose, and Lisa, but you will also tone your muscles!
TWICE – “CHEER UP”
Not only is “CHEER UP” considered TWICE’s franchise song, but it is also one of their choreographies that can have you working up a sweat!
This cute and cheerful melody will make you want to bust a move. The dance contains minimal jumping and can help stretch your waist. It is not a K-pop dance that will have you exerting all your strength and panting after, so it is a perfect warm-up to your workout routine!
BIGBANG – “BANG BANG BANG”
This hype song is a must for your K-pop dance workout! BIGBANG’s “BANG BANG BANG” will have you slimmed down in no time!
For those who skip leg day, “BANG BANG BANG” is the song for you. While the chorus is pretty easy, the rest of the song can get a bit technical and provides a challenge for your legs. The dance involves several jumps and stomping movements.
Make sure to put all your energy into it and hit every move with all the strength you can muster!
MOMOLAND – “BBoom BBoom”
MOMOLAND’s viral dance craze, “BBoom BBoom,” is another girl group song to work up a sweat too!
The song is easy to learn, but that does not mean it will not be tiring! The post-chorus involved a lot of jumping and arm movements, which can easily make one out of breath. This exercise is perfect for those who want to tone their legs and thighs.
EVERGLOW – “DUN DUN”
![[EVERGLOW] DUN DUN Dance Practice](https://i0.wp.com/i.ytimg.com/vi/ghUjmkl1U8Q/hqdefault.jpg?ssl=1)
EVERGLOW’s “DUN DUN” is one of their most beloved songs to date. This is thanks to its unforgettable chorus and choreography. Make sure to add this to your next workout!
The choreography for “DUN DUN” works out your whole body and is an excellent swap to the traditional cardio workout. In addition, the body rolls in the chorus work your core, which is perfect for those who want to develop their abs.
The choreography is one of the more technical ones on the list, but it is also one of the most fun to learn!
How Many Calories Can You Burn Dancing to K-Pop?
Regular dance routines can help you lose weight since they offer moderately intense exercise, which burns about 360-500 calories per hour, depending on your weight.
To achieve substantial weight loss, which is usually a 5% or more reduction in body fat, most people will need at least 300 minutes of moderately intense exercise per week. 45 minutes to an hour of a K-pop dance cardio class each day can do the trick.
3 Ways to Learn K-Pop Dance for Weight Loss
There are many ways to learn K-pop dances for weight loss. First, you can search for videos online that break down the dances in an easy-to-learn way. However, one of the most effective ways to lose weight from a K-pop dance is by taking a dance class, such as the ones offered through On One Studios.
- Learn the Dance Steps From K-pop Music Videos. Sometimes it can be difficult to know which dance to start with when browsing K-pop videos online. The videos above are a good place to start. However, if you want to explore beyond those five dances, look for options that have moves at your skill level and seem fun to learn.
- Follow Along with K-pop Dance Tutorials on YouTube. If you want to learn from online K-pop dance tutorials, it can take a few tries to find the right options for you. Start by watching a few videos from different channels. You can see which channels provide good visibility, clear instructions, and an achievable pace.
- Enroll in a K-pop Dance Class. Following videos at home can be an effective way to start your K-pop dance and weight loss journey. However, enrolling in a K-pop class is often the best option. Holding yourself accountable is often the most difficult part of losing weight, and practicing in a group is more fun than doing it on your own.
What Are the Advantages of Enrolling in K-Pop Dance Classes?
Dancing of any type can be of great benefit to the dancer’s physical and mental well-being. K-pop dance classes, such as those at On One Studios, offer many benefits. People tend to enroll in a K-pop dance class to help them burn calories, but a good class offers many benefits beyond weight loss..
The right class will help you learn something new about dance and culture, socialize with new people, boost your self-confidence, improve your self-expression, exercise your mental strength, and increase your serotonin.
If it includes dancing to some of your favorite songs, that’s even better!
Burn Calories
Exercise, K-pop songs can sometimes be quite upbeat, thus not only being a fun activity, but an exercise that helps build the cardiovascular system, strong bones, and leg muscles. All the jumps, lifts, and spins can do you good!
Chance of Learning a New Dance Style
If you already have a dancing background, it could be an opportunity to explore another dance style and challenge yourself. Sometimes choreography can take up to 2 hours. There may be more to learn but the end product is worth it.
Interact With New People
Meeting like-minded people who have similar interests and passions is an amazing feeling. The ability to be a part of a community of people from various backgrounds who share those passions can be a great way to build healthy relationships. A bonus is you learn to work in a team committed to perfecting choreography and putting on a show-stopping performance.
Boost Self-Confidence
Confidence is built over time as you learn the moves and get comfortable. As a result of this consistent practice, can push one to try even harder. The more confidence you build, the more you won’t be completely shocked if you start putting a lot more attention to detail into the accuracy of the movements, thus producing better performance.
Using K-pop dances to lose weight will quickly fade the motivation behind what you are doing as your confidence builds. The better you get at something the more you want to do it. You’ll be feeling great about yourself and find you might be doing the K-pop dances because they bring you joy and boost your confidence.
Improve Your Self-Expression
Self-expression, whether it be an expression of joy or sorrow. The feeling of letting everything go on the dance floor can be quite exhilarating.
Strengthen Your Mental Strength
Besides the physical exercise and increase in strength, you also build your mental strength. Learning dance routines, and memorizing positions and moves can improve memory, concentration, and coordination.
Increased Serotonin
K-pop dance is a fun, exciting, and enjoyable activity. So whether you’re dancing to The Feels or Fire just have fun with it. Let your worries fly away, and boost that serotonin.
Take K-pop Dance Classes at On One Studios Today
Ready to learn more about K-pop and try this high-energy dance yourself? Browse our assortment of high-energy K-pop classes to find the right one for you, whether you are a beginner or an advanced dancer.
Sign up for a K-pop dance class at On One Studios today, and have fun in a positive and uplifting environment, while working on your fitness!
Frequently Asked Questions About KPOP Workout Dance
Which K-pop dance is best for weight loss?
The right K-pop dance for weight loss will vary from person to person. The best dance to start with is “As If It’s Your Last” by BlackPink. This dance is great for weight loss because it includes plenty of high-intensity exercises.
Can you lose weight by doing K-pop dances?
You can lose weight by doing K-pop dances. The key to losing weight in this way is keeping up with your dance regime. It is essential to get around 300 minutes of moderate exercise a week to lose weight, and dance can fill that requirement well.
What do K-pop idols do to lose weight?
Since K-pop idols dance during performances and practice so much, they can keep their weight down. Some idols may also avoid sugar and snacks.
Is K-pop dance cardio?
High-energy K-pop dances are a great source of cardio. Cardio exercise helps your heart pump blood efficiently, leading to long-term health results. These types of exercise burn calories, strengthen your lungs, and improve your mental health.
How long do you have to dance K-pop to lose weight?
Everybody is different and each person will lose weight at a different rate. In general, results may appear after a few weeks if you dance regularly every day for half an hour to an hour.
What is the easiest K-pop dance to lose weight?
While the right K-pop dance for weight loss will vary depending on your experience and flexibility, we recommend these five songs for beginners:
- BLACKPINK – “As If It’s Your Last”
- TWICE – “CHEER UP”
- BIGBANG – “BANG BANG BANG”
- MOMOLAND – “BBoom BBoom”
- EVERGLOW – “DUN DUN”
How many calories does 1 K-pop dance burn?
The amount of calories you’ll burn in 1 K-pop class will vary depending on the intensity, your weight, and the length of the class. However, most people will burn between 180 – 250 in one 30-minute class.
What dance class burns the most calories?
High-intensity dance classes like K-pop dance classes, Zumba, and hip-hop typically burn the most calories.
What are some BLACKPINK dances to lose weight?
These full-body, high-energy BLACKPINK dance routines are effective for weight loss:
- “DDU-DU DDU-DU”
- “Kill This Love”
- “HowYou Like That”
How many hours should I practice dancing for K-pop?
Whether you are a new or advanced dancer, you should practice K-pop dancing for at least 30 minutes to an hour daily. Regular practice is best to help keep your moves sharp and ensure you’re making progress.
Vibe and Sweat Along with Your Favorite K-pop Songs!
Besides the obvious physical benefits of K-pop dances, they also offer numerous benefits for your mental well-being and cultural enrichment. As K-pop has become more popular around the world, many people have become fans, and you can too!
While you can learn a K-pop dance on your own, going to a dance studio can help you take your moves to the next level and improve your weight loss. Learn how to lose weight by dancing K-pop when you sign up for K-pop Dance classes at On One Studios.