This Total-Body Dance Routine Will Have You Burning ALL The Calories

Burn fat while having fun!


Chandré Davids |

Whether you’re a graceful swan or just kinda flail about, dance is for everyone. It’s not only super fun, but it torches fat and strengthens muscles. Depending on your weight, just 30 minutes of dancing can burn anywhere from 150 to 300 calories – in that case, sign us up!

Keen to burn all these calories and more? Join us at Fit Night Out Durban on 22 June.

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Book your spot at the hottest fitness party in SA! (There's also a Besties' Special for R370.)

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Fit Night Out is SA’s original fitness party where you get to have a jol while reaching your fitness goals. There’s an awesome line-up, plus a goodie bag you don’t want to miss. And this year we’re bringing something maadhir (that’s Durban for cool): Mpho Kunene will be dishing up a heart-pumping, sweat-inducing Pantsula workout.

Pantsula your way to a fit body

Mpho is a Fit Night Out favourite and for good reason: he brings a unique combo of fitness, fun and information. He teaches you more than just a dance routine by bringing in South Africa’s rich traditional dance history. If you’re not sure what Pantsula is, it’s a traditional and a highly energetic dance that originated in the townships of South Africa during the apartheid era. Through the years the scope and vocab of Pantsula dance has varied and evolved since its inception in the Fifties, as part of a culture and history that echoes SA’s townships.

Anyone can do it

If you’ve seen Pantsula dancing, then you know it can look quite intimidating, but not to worry, Mpho’s routine is easy-to-follow, enjoyable, motivating… and leaves room for some freestyle. “I’m preparing a combination of different Pantsula dance moves that will allow for a total-body workout – there will be movements focused on different body parts, from head to feet. And we will play with different tempo to work on both strength and cardio,” he says.

If you’d like to see more of what Mpho does, check out his dance classes in Joburg. You can find more info about locations and times at @danceunlimited8 and @33concepts

Your Pantsula playlist

Get into the mood by giving these popular Pantsula songs a listen.

P J Powers – Jive Pantsula

Kabelo – Pantsula For Life

DJ Maphorisa, DJ Raybel – iWalk Ye Phara ft. Moonchild Sanelly, K.O, Zulu Mkhathini

Burn ’em calories

Seriously, you’ll be having FNOFOMO if you don’t join us at the best fitness event of the year. The line-up kicks off with an energising warm-up led by our fave Virgin Active’s Ceri Hannan. Next, sweat it out with QueenFitnass herself, Mapule Ndhlovu. Then we’re taking it back to Bollywood with Veena Sukha of Bollywood Fitness. Mpho Kunene’s Pantsula dance class will have your heart pumping and the whole body grooving. Next, we’re bringing sexy back with Takkies from RockingnHeels. Finally, we’ll rock out the night with S.W.E.A.T. 1000. Does it get any more epic than that?! Check out last year’s event vid:

#FNO is powered by adidas in partnership with Powerade our official hydration partner, Montagu, Fry’s and Virgin Active.

READ MORE ON: Fit Night Out Fitness Fitness Advice