The “at-home weight loss dance” that became a hot topic on YouTube for a while has practically become a go-to for dieting.
Have you tried any of them?
It all spread from the video that kicked off its popularity, and dances designed to be fun to stick with or adapted to different housing situations also became a buzz, didn’t they?
Here, we’ve lined up a whole bunch of those “slimming dances” for you!
If you’ve been thinking about giving them a try but felt overwhelmed by the sheer number and didn’t know where to start, we hope this helps.
Let’s all work hard and slim down together!
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- [Nostalgic Hits] Popular Japanese dance music songs that were hits in the 1990s
- Popular Dance Songs Ranking [2026]
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- Easy-to-dance songs [Perfect for dance beginners]
- How many dances can you do? Dance numbers recommended for the Yutori generation
- [Let's Dance to Popular Hits!] Recommended Dance Songs for Elementary School Students
- [2026] Cool! K-pop dance tracks that make you want to move
- Exercise BGM for dieting. Popular training BGM.
Effective for weight loss!? Fat-burning dances you can do at home (1–10)
Dance to lose 10 kilos in 2 weeks
The diet dance that became a huge hit in 2018, known for the claim “Lose 10 kg in two weeks?” features Marina Takewaki dancing energetically.
The routine originally came from the Korean dance duo Josh & Bamui.
It went viral worldwide as a “slimming” dance, and the catchy track you keep hearing is “HandClap” by the American band Fitz and The Tantrums.
Thanks to the dance’s success, the song also became widely known.
I think another reason it’s easy to stick with is that Marina Takewaki cheers you on so you don’t get discouraged and can keep going.
Racing into the NightYOASOBI
When people hear the words diet or exercise, many probably feel it sounds like a hassle.
But if it’s fun, it shouldn’t feel like a burden.
YOASOBI’s smash hit “Racing into the Night” seems perfect for a diet dance in terms of lyrics, melody, and tempo, doesn’t it? And if it’s just the length of one song—four minutes—it feels manageable and something you could keep up, right? This is a simple diet dance that even beginners can enjoy, yet it seems like it will effectively work your body.
Fischer’s6 PACK PARADISE 〜joshō〜
A diet song by the popular YouTuber group Fischer’s, “6 PACK PARADISE ~Prologue~.” As the title suggests, it’s a track aimed at building six-pack abs—a core-strengthening song.
The dance featured in the MV is supervised by diet-dance YouTuber Marina Takewaki, so it’s not just for fun; it’s a proper workout track that helps with real dieting.
You can dance along to the music and get solid exercise.
With a touch of comedy, it looks like something you can enjoy and keep up with.
Soran-bushi for full-body slimming
Soran-bushi to lose weight? You might be thinking, “Can that really slim you down?” Soran-bushi is a folk song famous in Hokkaido as a herring fishing song, and many people picture it as a group dance at elementary school sports days.
That Soran-bushi has been adapted into a weight-loss dance.
In the rope-pulling pose you lower your hips firmly, and during the calls you slap your legs with your hands—letting you get a full-body workout in time with the Soran-bushi.
Plus, it only takes a little over three minutes, so it’s easy to squeeze in during a free moment—that’s another great thing about it!
DynamiteBTS
BTS’s “Dynamite” became a huge hit in Japan and could be heard on TV and out on the streets.
Doesn’t it feel like you could dance lightly and have fun with a diet dance at this tempo? Plus, since so many people love this song, you’ll probably want to dance to it every day.
It starts with light, stretch-like movements and gradually turns into a full-body workout.
It even includes moves like lunges and squat-like exercises that strengthen the lower body, so it’s relaxed yet still gets your whole body moving!
Apartment-friendly! Low-impact fat-burning dance
Marina Takewaki, a YouTuber who shot to fame with her diet dance videos, has been appearing on TV a lot lately.
Among her “Hell X-Minute Series,” the “11-Minute Hell Fat-Burning Dance” is known for being especially tough.
It guides you through moves targeting the arms, butt, thighs, and more, with explanations along the way.
And the key highlight: it’s a no-jumping routine! It’s designed so you won’t disturb neighbors in apartments or condos.
It’s super tough, but Marina Takewaki keeps you motivated!
Burning dance with ‘Bling-bang-bang-born’Creepy Nuts
A track produced by Creepy Nuts that packs self-affirmation and a spirit of challenge into a hip-hop style.
Its rhythmic groove and powerful lyrics are incredibly uplifting for listeners.
Released in January 2024, the song was used as the opening theme for Season 2 of the TV anime “Mashle: Magic and Muscles,” generating huge buzz both in Japan and abroad.
It even reached No.
8 on the Billboard Global 200 for the week, showcasing its strong international acclaim.
Perfect as a companion for dieting or workouts, and for moments when you want to fire yourself up.
The tempo is ideal for diet dance routines—work up a satisfying sweat! Highly recommended if you’re feeling low on energy.