Hip-Hop Dancing Calories Burned Calculator
Calculate the energy you explode with in every street dance session.
Session Details
Burn Statistics
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How High-Impact is Hip-Hop?
A vigorous 60-minute hip-hop session can burn 500-800 calories. Breakdancing and power moves can push this even higher, surpassing many traditional cardio exercises.
Hip-hop dancing is a physically demanding form of aerobic exercise that involves rhythmic movements, weight shifts, and explosive power. Known for its "bounce" and "rock," this style requires constant engagement of the core, legs, and arms, making it an exceptional full-body workout.
Our calculator leverages the latest 2024 Metabolic Equivalent of Task (MET) indices. Hip-hop practice ranges from a MET of 5.0 for basic steps up to 11.5 for breakdancing power moves. This energy expenditure often exceeds that of Zumba or standard aerobics, especially at competitive levels.
Factors Influencing Hip-Hop Calorie Burn
Level of Floor Work
Downrocking and power moves in breakdancing are extremely energy-intensive compared to top-rocking.
Choreography Complexity
Intricate, fast-paced routines require more cognitive and physical effort, increasing the burn.
Tempo (BPM)
Higher BPM tracks naturally force faster movements and a higher sustained heart rate.
Personal Effort
The depth of your "bounce" and the tension in your movements directly impact total energy expenditure.
Hip-Hop Burn Projections
Calories by Session Length (70 kg / 154 lbs)
| Duration | Warm-up (5.0) | Typical (7.0) | Moderate (8.5) | Breakdance (11.5) |
|---|---|---|---|---|
| 15 min | 92 | 129 | 156 | 211 |
| 30 min | 184 | 257 | 312 | 423 |
| 45 min | 276 | 386 | 469 | 634 |
| 60 min | 368 | 515 | 625 | 845 |
| 90 min | 551 | 772 | 937 | 1268 |
Calories by Your Weight (30 min Typical Class)
Hip-Hop vs. Similar Activities (30 min, 70 kg)
| 🧢Hip-Hop (Typical) | 257 cal |
| 🕺Zumba (Vigorous) | 312 cal |
| 🤸Aerobics (High Impact) | 294 cal |
| 🏃Running (6 mph) | 360 cal |
| 🏊Swimming (Leisure) | 184 cal |
| 🥊Boxing (Sparring) | 331 cal |
Data source: 2024 Revised Compendium of Physical Activities.
Hip-Hop FAQ
Standardized & Verified By
Manish KumarCertified Fitness Professional (NASM) • Urban Dance Specialist • Expert in high-intensity rhythmic metabolic conditioning with 10+ years experience.