Just Dance Game Weight Loss Workout

family playing dance video game

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Want to lose weight? Games like Just Dance can help. Weight loss actually becomes fun when you're playing the game. The best-selling video series is available for a wide variety of platforms (such as Wii, PlayStation, and Xbox). You can do the Just Dance weight loss workout in your living room, burn enough calories to lose weight at home, compete with friends, or inspire your teens to get moving.

What Is Just Dance Weight Loss? 

It's rare for fitness or weight loss experts to recommend a video game. But Just Dance is different. This uplifting game turns physical activity into a fun competitive event. You burn calories, increase muscle tone, and improve flexibility without feeling like you're exercising.

There's no boredom and you're constantly moving so the workout is over before you feel like you want to quit.

The game is also easy to use. You simply choose your favorite song, grab a game controller, and follow the dancer on the screen to learn dance moves. Dance solo or grab a friend (and another controller) to compete. Your dance score depends on how well you follow the dance routine. If you're trying to lose weight, this game element is critical. The more you repeat dance moves, the more calories you burn.

Social Component

You can also compete with dancers who are not with you. Just Dance allows you to compete with friends and family members at various locations. As long as your buddies have the Just Dance game and controller, they can play, compete, and burn calories with you. 


The total cost of Just Dance depends on the year that you buy. Current games generally cost $60 or less and are available for PlayStation (PS4), Nintendo Switch, XBoxOne, Stadia, and Wii U. Older game versions and used versions of the game are available online for less money. You also need to use a motion control sensor to track your movement.

Smartphone users can download a free smartphone app so that the game can follow your dance moves during play.

Just Dance Songs

It doesn't matter what kind of popular music you enjoy. Just Dance songs cover all the bases. The games and apps are constantly updated to provide current pop music selections. The 2020 Just Dance edition features over 400 songs including 7 Rings by Arianna Grande, Kill this Love by BLACKPINK, and Panic! At the Disco by High Hopes.

You'll also find Just Dance songs and products developed for your kids. There are several Just Dance Kids and Just Dance Disney Party versions available for younger audiences.

If your favorite song is not available, you can request a song through the game's website. That way your Just Dance tracklist is always customized with music that keeps you motivated to learn new moves, burn more calories, and reach your weight loss goal.


A 185-pound person will burn approximately 266 calories by dancing for 30 minutes. But if you're serious about losing weight, you'll need to do more than just play the game occasionally. Just Dance needs to be used on a regular basis or it needs to be included in a complete program of exercise for weight loss.​

  • Just Dance (only) for weight loss. Use the game at least 3-4 times per week for 20-30 minutes each session. If you are new to exercise, take it easy and use the game three times each week for 20 minutes and gradually increase your endurance. If you are using the game solo, try to connect with others online to stay motivated and keep yourself accountable. Better yet, if you have kids at home, ask them to help. Playing Just Dance together is a great way to model healthy behavior, help your kids maintain a healthy weight, and change your body at the same time. For best results, be sure that you stretch at the end of each session.
  • Just Dance combined with other activities. The best way to use Just Dance for weight loss may be to combine it with other forms of exercise. For example, you can do a walking workout on Mondays and Wednesdays and then do a 30-minute Just Dance session on Tuesdays, Thursdays, and Fridays. When you combine different types of exercise for weight loss, you work different parts of your body and increase the number of total calories burned. You can even add a home strength workout to build lean muscle and shape your arms, legs, and abs.​​​

A Word From Verywell

Of course, you don't need a video game to burn calories while you dance. In fact, just dancing in your living room (or any room!) can be a great way to burn calories and blast away fat. So if the weather outside is too cold or if you're simply bored with your regular routine, grab your kids, put on some music, and dance yourself to faster weight loss goals. 

3 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. Mejia-Downs A, Fruth SJ, Clifford A, et al. A Preliminary Exploration of the Effects of a 6-week Interactive Video Dance Exercise Program in an Adult Population. Cardiopulm Phys Ther J. 2011;22(4):5‐11.

  2. Harvard Health Publishing. Calories burned in 30 minutes for people of three different weights.

  3. Çakir-Atabek H, Aygün C, Dokumacı B. Active Video Games Versus Traditional Exercises: Energy Expenditure and Blood Lactate Responses. Res Q Exerc Sport. 2020;91(2):188-196. doi:10.1080/02701367.2019.1653431

By Malia Frey, M.A., ACE-CHC, CPT
 Malia Frey is a weight loss expert, certified health coach, weight management specialist, personal trainer​, and fitness nutrition specialist.