The workout video above was built for pairing with different physically active video games, especially any of the versions of Wii Just Dance or Zumba Fitness. The video will tell you exactly how it works, but here’s the gist of it; just hit play, follow along with the different bodyweight toning exercises, and then hit pause when the video tells you to so that you can do a song or bout of cardio. You can also do the print version listed below.
Doing either method of Fitness Blender’s Just Dance Workout a few times a week will burn a lot of calories, as well as tone your glutes, abs, thighs and arms. You can easily lose weight playing this game – especially if you use either of our plans to incorporate light strength training and toning moves into your dance cardio.
The video game can easily be turned into an effective home workout by doing specific bodyweight exercises in between songs.
The video above & printable workout routine below combine the dancing of the game with strength training moves, so that you get calorie blasting cardio intervals mixed in with total body toning. Moving along with the game’s songs burns calories and the bodyweight exercises help you build muscle and tone; it all makes for an excellent workout.
Warm Up: Do a song that has a “sweat drop” rating of 1. These will be of less intensity and they are a good warm up for the rest of the routine.
Cardio: Play a song with a “sweat drop” rating of at least 2.
(Roughly 3 minutes)
Toning Interval 1:
15 Sumo Squats
15 Push Ups
30 Toe Touch Crunches
Cardio: Play a song with a “sweat drop” rating of at least 2.
Toning Interval 2:
15 Pilates Kneeling Rear Leg Raise (be sure and do a set on each side)
50 Pilates Hundreds
1 Minute Arm Circles (30 seconds each direction)
Cardio: Play a song with a “sweat drop” rating of at least 2.
Toning Interval 3:
15 Alternating lunges
15 Tricep Pushups
15 Russian Twist Sit Ups
Cardio: Play a song with a “sweat drop” rating of at least 2.
Cool Down & Stretch
Total Routine Time (print version): Roughly 28 Minutes
Calories burned with the Bodyweight Workout video above intermixed in with the intervals of Just Dance: Roughly 300 for a 130 lb female and 345 for a 185 pound male.
Calories burned with Just Dance Workout (print version): Approximately 250 calories for a woman & 300 for a man.
Both this game and our video routines are a great example of how little resources you actually need in order to break a sweat or get fit. You don’t really need expensive cardio equipment and you might not even need a gym, if you’re willing to get a bit creative in how you burn your calories and tone your body.
How many calories can you burn playing Just Dance 2?
To find out how many calories the Wii game Just Dance burns, I wore a mechanism called the Body Bugg, and played thirty nonstop minutes of the video game.
In half an hour I burned a whopping 190 calories playing Wii Just Dance 2 (which should be very similar to the first version in terms of expenditure).
To break that down, that is roughly:
6 calories a minute
96 calories in 15 minutes
190 in 30 minutes
380 in 1 hour
570 in 1½ hours
760 in 2 hours
If you are heavier than 130 lbs and/or male, your caloric burn while playing will be even higher.
Hypothetically speaking, 1 ½ hours of Just Dance 2, or JD 3 every day of the week would help you to lose 1.15 pounds each week, without any other changes to your diet or activity levels (see equation below).
Again, if you are heavier than 130 pounds, male, or have high muscle content, you will have an even higher expenditure and your weight loss potential will be even higher, as well.
Here’s the math behind the weight loss estimation above:
Calories burned playing Wii Just Dance = 570 in 1.5 hours
570 x 7 = 3,990 total calories burned in one week of playing the game for 1.5 hours
3,990 ÷ 3500 (calories in a pound) = 1.14 lbs lost per week
To burn even more calories; march in place, do jumping jacks or lunges while you choose songs and wait for them to load. Other video games that can help you lose weight
The Wii Just Dance game is fun, but the best part is that while you are playing the game, your moving and grooving is burning energy that quickly adds up and can even result in weight loss.
Try it out for yourself! It’s goofy, stress relieving fun. It’s a video game that you can play with your kids or your friends and have a good time laughing at each other (it’s a law of physics; the harder you try at dancing, the sillier you look).
*Keep in mind that in order to get this kind of expenditure, you are going to have to actually try and match the game’s dance moves (no cheating).
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You don't really need expensive cardio equipment and you might not even need a gym, if you're willing to get a bit creative in how you burn your calories and tone your body.
