Camila Cabello didn’t turn to boot camps or CrossFit to slim down. Instead, she danced her way to an 18-pound weight loss, proving that fitness doesn’t have to feel like punishment. With Latin roots, musical passion, and a body-positive mindset, Camila found in dance not only a form of movement — but a form of healing, self-expression, and effective fat-burning.
So how exactly did dance help her transform her physique, mood, and lifestyle — and how can it work for you?
From her weekly choreography sessions to how she pairs movement with mindful eating, this is the complete breakdown of Camila’s dance-powered transformation.
Why Camila Chose Dance Over Traditional Workouts
For Camila, the gym never felt like home. Despite occasional strength training or guided Pilates, she admitted in interviews that repetitive workouts left her unmotivated. Dance, however, gave her what weights couldn’t: joy, rhythm, emotional release, and deep calorie burn.
Camila has said:
“When I’m dancing, I feel most like myself — not just working out, but expressing something.”
She also saw dance as a return to her Cuban heritage. Latin music and movement weren’t just fitness tools — they were cultural and personal anchors.
More importantly, dance helped Camila stay consistent. She could move daily without dreading the next session — a mindset shift that helped her lose 18 pounds over about six months, naturally and sustainably.
How Dance Burns Fat: Cardio, Intervals, and More
Unlike some traditional cardio (like running or cycling), dance naturally incorporates:
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High-intensity intervals: fast choreography bursts spike heart rate
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Steady-state cardio: smoother sections maintain aerobic endurance
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Full-body movement: engages arms, core, hips, and legs
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Neuromuscular connection: learning routines boosts cognitive burn
This makes dance metabolically dynamic — perfect for fat loss and muscle toning. According to the American Council on Exercise, an hour of energetic dancing can burn 400–600 calories, depending on body weight and intensity.
Camila’s routines often include Afro-Caribbean styles, reggaeton, hip-hop, salsa, and contemporary, which are especially good at activating glutes, abs, and thighs while getting the heart pumping.
Camila’s Dance Schedule: Frequency, Styles, and Duration
While preparing for tours or music videos, Camila typically trains with a choreographer 4–6 times per week, with each session lasting 60–90 minutes. Even off-season, she dances at least three times a week to stay toned and centered.
Weekly Breakdown (Typical)
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Monday: Afro-Caribbean or reggaeton choreo (60 mins)
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Tuesday: Strength-based dance session + stretching (45 mins)
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Wednesday: Rest or light walking
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Thursday: Hip-hop freestyle session (75 mins)
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Friday: Salsa or Latin fusion (60 mins)
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Saturday: Group rehearsal or improvisation
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Sunday: Rest or light yoga
This variation not only keeps her engaged but allows her to alternate intensity, helping with fat burning and recovery.
Fueling Her Dance: What Camila Eats to Stay Energized and Recover
Dance demands fuel. Camila doesn’t restrict — instead, she practices intuitive eating with structure. Her meals are often:
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Balanced with protein, fiber, healthy fat, and slow-burning carbs
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Colorful, including fruits, greens, legumes, and whole grains
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Hydrating, with coconut water, cucumber, and herbal teas
Sample Day of Eating (Approx. 1800–2000 Calories)
Breakfast:
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Scrambled tofu with avocado and spinach on gluten-free toast
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Herbal tea with lemon
~400 calories
Snack:
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Banana with almond butter
~200 calories
Lunch:
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Grilled veggie quinoa bowl with tahini dressing
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Iced green tea
~600 calories
Pre-Dance Snack:
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Dates or an energy bar
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Coconut water
~150–200 calories
Dinner:
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Baked salmon (or tempeh) with sweet potato mash and sautéed kale
~500–600 calories
Recovery is essential. After intense rehearsals, she adds:
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Magnesium-rich foods (like dark leafy greens or seeds)
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Protein smoothies with vegan protein and berries
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Anti-inflammatory herbs like ginger or turmeric in tea
Does She Count Calories? Camila’s Approach to Weight Control
Camila doesn’t obsess over numbers. Instead, she follows a “natural portion awareness” method — paying attention to hunger cues, meal balance, and emotional signals.
She avoids:
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Extreme calorie restriction
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Skipping meals
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Strict macros or app tracking
Instead, her method centers around meal prep, home cooking, and flexible structure. During her 18-pound weight loss period, she likely maintained a mild calorie deficit through increased activity and reduced processed food, rather than counting each bite.
In her words:
“If I’m happy, moving, eating plants, and staying hydrated, I’m good.”
Music, Emotions, and Motivation: How She Keeps Going
Unlike silent gym sessions, music drives every part of Camila’s training. She builds playlists for each session — ranging from Cuban classics to contemporary pop.
Music:
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Enhances her emotional connection to movement
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Keeps motivation high during low-energy days
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Allows her to channel stress, anxiety, and joy into physical expression
She’s also spoken about how mental health and physical health are inseparable for her. Dance becomes a form of emotional release — especially when rehearsing alone or improvising movement in the studio.
Sculpting Core, Glutes, and Legs Through Dance
Beyond weight loss, Camila’s transformation includes visibly stronger glutes, thighs, and abs — common outcomes of dance training, particularly with high repetition.
Key benefits of her routines:
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Core stability: Fast turns and isolations engage deep abdominal muscles
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Glute activation: Latin styles (like reggaeton) feature hip rolls and squats
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Leg tone: Repetitive steps and jumps sculpt thighs and calves
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Posture improvement: Dance builds a long, lifted body line
Unlike gym-based strength workouts, dance builds functional tone — strength that comes with flexibility, balance, and elegance.
How Beginners Can Build a Dance Routine Like Camila’s
You don’t need a tour stage or private choreographer to get started. Here’s how to build your own dance training plan:
Step 1: Pick Your Style
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Zumba or dance cardio for general fat burn
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Hip-hop or reggaeton for rhythm and power
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Salsa, bachata, or Afrobeat for hips and glutes
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Contemporary for emotion and mobility
Step 2: Choose Your Frequency
Start with 3 sessions/week, 30–45 minutes each. Use YouTube, dance fitness apps, or local classes.
Step 3: Create a Music-Driven Flow
Build a playlist that energizes you — it’ll keep you consistent.
Step 4: Pair with Smart Eating
Focus on:
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Whole carbs (sweet potato, oats)
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Lean proteins (beans, tofu, fish)
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Healthy fats (avocado, seeds)
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Hydration (electrolytes, water)
Step 5: Stay Patient
Camila’s 18-pound loss took months of joyful consistency, not a bootcamp.
Final Thoughts: Can Dance Replace Cardio and Strength Training?
For many people — especially those seeking natural fat loss, muscle tone, and mood support — dance can absolutely replace traditional workouts.
Dance works well for:
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Burning fat through interval cardio
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Building lean muscle (especially lower body and core)
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Improving balance, flexibility, and endurance
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Supporting emotional and mental health
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Creating joy in movement = sustainability
Where it may fall short:
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Maximal strength gains (for heavy lifts or advanced resistance)
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Targeted hypertrophy for bodybuilders
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Clinical rehab or joint-specific strengthening
That said, Camila Cabello’s experience proves one thing: you don’t need a gym to transform your body — just music, movement, and a commitment to feeling good in your skin.