How Many Calories Does Pole Dancing Burn?

How Many Calories Does Pole Dancing Burn

Many people start to pole dance because they want to lose weight. But how many calories does pole dancing burn?

This workout can definitely help with your weight loss journey. We will discuss how it enables you to achieve your goal and other options to speed up your progress.

So let’s scroll down! It’s time to stay healthy and keep fit!

How Many Calories Does Pole Dancing Burn?

We can burn around 250 to 350 calories when practicing pole dancing for one hour. You can achieve the same calories burned for a 30-minute run or a body pump session.

The measurement above is average. To identify how many calories you have burned after a workout, you need to consider other factors, such as:


Older people have to work out for longer and harder to reach a more intense level of their activities.

Body Composition

A pole dancer with more muscle often burns more calories than a dancer with more fat.

But compared to a skinny person, a heavier one has more calories burned because they need more energy for their body to move.


You can burn more calories if you practice pole dancing in a warmer room because it will raise your body temperature. As a result, you don’t need to spend much time on the warmup.

Fitness Level

A more experienced pole dancer will burn fewer calories since their body is more competent at burning fat.


Your metabolism regulates how fast your body can burn calories. Hence, if you skip meals or have bad eating habits, your metabolism will fall and influence your calorie-burning system.

Read more: Diet For Pole Dancers!


You might have a lower calorie burn if you aren’t getting enough sleep. Sleeplessness tires you out quickly, causes you to work out less and slows down your metabolism.

Oxygen Intake

Your body needs oxygen and converts it to energy. Those who breathe more deeply while exercising usually burn more calories.

It means that you’re using more effort and burning five calories for each liter of oxygen you breathe in.

How To Calculate Your Calories Burned After A Pole Dancing Class?

The formula for calories burned after a workout is as follows:

Calories burned = Time x MET x 3.5 x Weight/200

MET refers to the body’s energy consumption during a certain exercise. It differs depending on the activity. It differs depending on the activity.

Experts have standardized MET, so we can use it worldwide for different people. Thanks to this figure, we can easily compare different types of workouts.

A low-impact aerobic dance class has 5 METs, while high-impact ones and pole dancing come with 7 METs. On the other hand, slow walking takes only 3 METS.

According to the MET, the order from least to most calories burned of the three activities will be like this: Slow walking -> Low-impact aerobics -> Pole dancing.

Dancing is among the most energetic workouts to burn calories. This video will give you a fun comparison between different activities when it comes to calorie burning:

The “time” from the formula above is how much time in minutes you have spent on your workout. The weight is your weight in kilograms.

You don’t have to learn the formula by heart because many online calculators assist you in this task. Simply insert all the values, and you will get the result within a few seconds.

Other Benefits Of Pole Dancing

Aside from weight loss, pole dancing is a good exercise with many benefits. Let’s check some of them and determine if this sport is what you need.

  1. While pole dancing, your body releases happy hormones called endorphins. They will interact with your brain’s receptors to reduce pain.
  2. This activity involves constant physical movements. Hence, you can improve your strength.
  3. More than one part of your body has to move to perform any exercise on pole dancing. These moves are beneficial for your body coordination.
  4. You can build your muscles with the dance moves. Your abdominals will show the most noticeable changes after a short period.
  5. Your flexibility will increase, reducing your risk of muscular injuries and stiffness.
  6. Pole dancing allows you to express your feelings freely.
  7. The exercise helps you relax and expend any excess energy that may have accumulated within your body.
  8. Pole dancing is just as heart-healthy as any other moderate-to-intense aerobic activity.

Other Benefits Of Pole Dancing

Is Pole Dance The Best Dance For Burning Calories?

Dancing is an excellent way to burn calories and get fit. Aside from pole dancing, you can also experiment with other dance moves.


Zumba is a style of dance that combines aerobic movements and choreography, such as salsa, soca, mambo, and merengue. You will dance to upbeat music to burn calories.

This style of aerobic exercise is ideal for overall fitness. Doing a Zumba workout at least three to four days a week is advisable for the best effects.


There are many different types of hip-hop dancing, such as popping, locking, or breaking. This dance works every muscle in the body and is very powerful.

You may burn about 300 to 400 calories by dancing for one hour at a fitness center or even while watching a video.

Indian Classical Dance

Indian classical dance moves are excellent at toning your thighs, limbs, and calf muscles. They can also help improve your cardiovascular endurance.

If you practice those dance moves for ten minutes, your achievement will be the same as a full-body workout in one hour.


Salsa uses a six-step rhythm to keep you on track. Having a partner to bring out the best of your experience would be best.

Salsa dance moves include swirls, bends, and swats. You can burn around 400 to 500 calories in an hour if you practice it regularly.

Belly Dance

Belly dance is the best choice for those who want a flat belly in the shortest time. The dance can help you burn 300 calories, toning your abs and flattening your belly effectively.


Is pole dancing good for weight loss?

Yes. You may lose weight from both strength and cardio perspectives with the help of pole dancing. Intensity levels of the dance moves will aid in calorie burning, speeding up your journey.

Does pole dancing tone your stomach?

Yes, because your core is in charge of stabilizing you as you perform those difficult moves. When practiced regularly, pole dancing helps you drop pounds.

Does pole dance count as cardio?

Yes. Cardio refers to something that raises your breathing and heart rates to strengthen your lungs and heart. Since pole dancing works that way, you can call this dance a form of cardio.


Pole dancing in one hour can help you burn from 250 to 350 calories. The exact number varies depending on multiple factors, but this workout is helpful for this purpose in general.

Hopefully, the answer we explain in this article is helpful for you. If you have any questions, please feel free to ask. Thank you for reading!

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