Does zumba teach you how to dance

Top 7 Health Benefits Of Zumba And What To Expect

5 min read 

If you have watched Zumba sessions on the television and wondered what this new craze is all about, let us explain what Zumba fitness dance is all about, along with what advantages it offers to you. In the recent times, Zumba dance workout for weight loss has gained immense popularity, as it adds a fun element to an otherwise dull workout regime. Instead of being a boring, exhaustive cardio training, Zumba is more like a fun session where you can groove to the beats of upbeat music. How exciting does it sound, if a fitness trainer asks you to dance, if you want to lose weight or stay fit? Not only does Zumba dance burn away excess of those fatty layers when you lose yourself in the beat, but also improves your mood and endurance.

Developed by a Colombian choreographer and dancer, Zumba is a dance form that combines the flexibility and fundamental exercises of aerobics, with a few South American styles of dancing.

As a kind of full-body workout, Zumba aerobics dance not only offers essentials of resistance training, but is much more engaging than running on a treadmill or cross trainer. In this blog, we bring to you 10 awesome benefits of Zumba dance, for you to become super excited about enrolling for one!


1. Burn Calories At Ease 

Starting from mild movements to rapid ones, this exercise routine provides intense cardiovascular exercises, so that your metabolism gets boosted. As a combination of resistance training and aerobics, an hour-long Zumba session lets you easily burn 400-600 calories, depending on the intensity of the training. Therefore, it is better than regular cardio workouts, and works great as a weight loss program.

2. Boost Your Self-confidence 

A healthy workout regime is sure to act as a morale booster. With enhanced fitness levels, you feel all pumped up. Try out Zumba once, to actually look forward to working out, instead of feeling too lazy for the gym. As it also teaches you dance moves, you can rock your way at every social gathering or party, with new moves and a flexible body.

3. Flex Every Muscle

In a regular cardio routine, you would have to complete multiple sets of exercises that are intended for individual body parts. For instance, there are separate exercises for abs, biceps, thighs, etc. Instead, in a Zumba class, you can workout the entire body at once, by engaging your full body in rhythmic, smooth movements that are fun to engage in. A toned body is not all that difficult to achieve, with this new trend.

4. Beat The Stress 

Multiple targets to meet, innumerable presentations to make, examinations, travel – we all go through these multiple causes of stress in our daily lives. An hour of dance every day can help you beat all of this stress away, and pump up your energy for the rest of the day. The workout releases neurotransmitters and happiness-inducing hormones like endorphin, to reduce your anxieties and make you feel fresh.

5. Improve Posture

As a combination of salsa, samba, merengue, and mambo, Zumba trainers make you work out every muscle group in your body and activate every joint, to augment your flexibility and stretch ability. You can easily increase the range of motion of your body parts, which is particularly important if you lead a sedentary lifestyle. You can also increase the coordination between multiple body parts, which gets difficult with ageing.  

6. Increase Your Endurance 

As you regularly take breaks in between cardio exercises, your endurance buildup might not be effective enough. In a long-duration workout like Zumba, your body can get accustomed to increased exercise and burning of calories, which works as a high-intensity fat burn regime.

7. Get Personalised Coaching

If you have some limitations because of medical conditions, surgeries, and other conditions, do remember to talk to your coach and inform the same. The trainer can devise a routine that matches your abilities and goals, by gradually increasing the intensity of the training.

At UrbanClap, you can find Zumba trainers for beginners, if you prefer personalised training by a certified professional, instead of going all the way to a distant class. Through our platform, reap the advantages of this trending exercise routine, right at the comfort of your home. This fitness regime is suitable for people of all ages and abilities, as it boosts overall health, flexibility, metabolism, endurance, and strength. Dance away to glory, with our customised Zumba training at home.


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Tags: burn calories, endurance, fitness trainer, fitness trainer at home, health benefits, health benefits of zumba, personalised coaching, zumba, zumba classes, zumba dance, zumba instructor

UrbanClap Editorial

Everything to Expect From Your First Class

Going on a run or doing a bunch of crunches might not be your definition of fun, and I can’t say I blame you. If you’re looking for a workout that doesn’t feel like a workout, Zumba might be right up your alley. This dance-based program gets you moving, sweating, and having actual fun—no dance experience, exercise equipment, or running required. 

“Zumba is a cardio endurance workout incorporating Latin music and dance moves,” says Becca Russo, a Zumba instructor in Chicago. “I describe Zumba as going to a wedding reception, dancing your heart out, and realizing you burned a lot of calories and had fun.”

Keep reading to hear what Zumba teachers have to say about the dance class, its benefits, and if it’s the enjoyable workout you’ve been searching for. 

Meet the Expert

  • Nora Coyle is a licensed Zumba instructor based in Minneapolis, and has taught for over 10 years at gyms across the Midwest.
  • Becca Russo is a Chicago-based fitness instructor who teaches Zumba, spin, barre, HIIT, and treadmill classes at gyms and studios across the city.
  • Michael Glynn, DPT, is a physical therapist in Chicago.

What Is Zumba?

Zumba is a music-driven cardio dance workout taught at studios and fitness centers across the country. It incorporates movements from dance styles worldwide, including Salsa, Reggaeton, Bollywood, Merengue, and more, says Coyle. There’s specific choreography for each song in a class, which combines cardio, muscle conditioning, balance, and flexibility to give you a full-body workout. 

Best For: Building Cardio Endurance and Boosting Mental Health

Zumba choreography combines dance moves with bodyweight exercises to get your heart pumping. “We choose music and choreography that will take students through a journey--one that includes heart rate elevation that gets participants to an anaerobic, or breathless, state, balanced with recovery songs that allow the heart rate to drop,” says Russo. 

Heart rate fluctuation increases cardio endurance by training your heart to pump more efficiently. It's also a recipe for burning tons of calories—an average of 9.5 per minute. Dance also requires you to move in all directions, not just forward and backward like walking. That helps condition your muscles and improve balance and flexibility, says Coyle. 

Zumba is also a great way to let loose and have fun, especially if intense cardio workouts aren’t usually your thing, says Russo. “This workout does a lot for the participant mentally as well as physically,” says Glynn. “It’s a great way to relieve stress, burn some calories, and condition all muscles.”

What to Expect During a Zumba Class

As you may have guessed, you can expect a whole lot of dancing at Zumba. Classes are typically 45 minutes to an hour-long and start with a warm-up to get your blood flowing and practice some basic movements like grapevines. Then the fun begins: You’ll spend the bulk of class dancing to an upbeat playlist, and the routines will cover a variety of dance styles and intensities to keep your heart pumping and the fun going, says Coyle. Choreography frequently incorporates bodyweight and muscle-toning exercises like squats, lunges, and presses, says Russo. You’ll finish with a cool down to lower your heart rate and stretch out your muscles. 

Music and choreography depend on where you’re taking Zumba and who’s teaching it. There are also variants of Zumba, says Coyle, like Zumba Toning, which incorporates light weight lifting, and Zumba Sentao, where you use a chair for full-body toning exercises.

Class sizes also vary widely based on where you’re taking Zumba, but you’ll have enough space to move around freely and safely, says Coyle. Just bring your dancing shoes, a water bottle, and maybe a towel for sweat.

Benefits of Zumba

  • Builds cardio endurance: Dancing can get your heart pumping, and over time that can lower your heart rate, decrease blood pressure, and improve your endurance.
  • Improves balance and flexibility: We’re used to forward and backward movements, like walking, climbing stairs, or cycling. Dancing incorporates rotation and side to side, or lateral, movements, all of which can improve your balance and flexibility.
  • Tones muscle: Zumba is a full-body, multi-directional movement, which works all the muscles in your body--particularly if you take a class centered around strength training, like Zumba Toning. 
  • Develops rhythm: Any class involving choreography and rhythm makes your brain work in new and different ways, says Coyle. And mastering these rhythmic dance patterns could benefit your brain. This research found that regular dancing improved people’s memory of and ability to perform tasks, motor skills, and the brain’s ability to focus and adapt. 
  • Boosts your mental health: There’s plenty of research to show that exercise can improve your mental health, including stress, anxiety, and depression. Zumba is no exception: A study published in 2020 found that women reported better mental health, energy, and feelings of positivity after four months of Zumba.  
  • It’s fun: “Zumba’s tagline is ‘Join the Party,’ for a reason,” says Coyle, “The idea is to immerse yourself in the music and forget how hard you’re working.” 

Safety Considerations

You don’t have to be a dancer to give this a try. Zumba is accessible to people of all experience and fitness levels, and your instructor will walk you through the choreography and demonstrate the moves throughout the class. Coyle also encourages tailoring movements to suit your body. “If choreography calls for moves like jumping or spinning and that doesn’t feel good for you, you can always modify movements to fit where you are physically in the moment,” she says. Russo suggests doing Zumba several times a week, with days off in between to let your body recover.

Glynn advises speaking with your instructor about any limitations you have before class starts. “If you have a balance deficit, I would still highly recommend participating in an exercise program to improve and challenge your balance,” he says, “However, I would make sure that your instructor is aware of this issue and can provide modification such as a chair or countertop in front of you when you perform the exercises.

As with most cardiovascular exercise, if you have heart problems or uncontrolled blood pressure, consult with your doctor before starting Zumba, says Glynn. If you get the all-clear, he recommends tracking your symptoms during class to keep track of your exertion, staying hydrated, and taking breaks when you need to. Russo also suggests monitoring yourself for pain. “As with any high-energy cardio class, people can have back pain if they don't practice good posture,” says Russo, “People can also experience knee and calf pain if they don't have supportive footwear.” 

At-Home vs. In-Studio

There are tons of online Zumba you can try from home these days, like Coyle’s virtual workouts. Try a class on Zumba’s website or browse online to see if your favorite gym, studio, or teacher has digital offerings—no equipment necessary! 

“If you plan to try Zumba for the first time virtually, I recommend sending a message to the instructor ahead of time to let them know you are a first-timer,” says Coyle, “They may have other helpful tips to share.

Zumba vs. Aerobic Dance

There’s plenty of other dance fitness out there, from pole dancing to this in-bed dance class to Obé sculpting dance videos. Zumba’s key differentiator is its focus on Latin-style dance moves, so if you’re in the mood for salsa, Zumba is the program for you.


What to Wear to Zumba

Pick light, breathable clothing you can move around in, like leggings, a tank top, and maybe a sweatshirt to wear while you warm up, says Russo. You’ll be all over the dance floor, so avoid clothes that restrict your mobility. Most importantly, wear athletic shoes that support your arches and ankles and prevent slipping on gym floors (or even jazz sneakers, if you have them). “Zumba involves a lot of lateral movement, as opposed to exercises like running,” says Russo, “You’ll pivot, tap your toes, get low, and jump around, so supporting your feet and ankles is huge.” 

The Takeaway

Zumba is a Latin dance-inspired cardio workout that melds dance moves and bodyweight exercises into one choreography. It’s beginner-friendly and modifiable to all fitness levels, with tons of class options available online and fitness centers of all kinds. Zumba gets your heart pumping to build cardio endurance and burn lots of calories, with class options that focus specifically on muscle strengthening and toning. It’s cardio-heavy, though, so if you have any heart or blood pressure problems, this may not be the workout for you.

“Zumba is fun! The best classes feel like a party, whether you’re celebrating with others on the dance floor or working out at home knowing that others are doing the same,” says Coyle.  

What is Zumba and how to lose weight with it

May 21, 2021 Likbez Sports and fitness

A way to lose weight for those who hate training.

Iya Zorina

Author of Lifehacker, athlete, CCM

What is Zumba?

Zumba is a group fitness program that combines basic aerobic movements with simple elements of Latin dance, hip hop and belly dance. The lesson takes place to the rhythms of salsa, rumba, merengue, flamenco and other styles.

Zumba is positioned as a dance party - bright, driving and not like regular weight loss workouts.

In addition to the classic zumba, there are nine more fitness programs, from Aqua Zumba® in the pool to Zumba® Toning with dumbbells for an extra upper body workout.

There are also separate Zumbini™ tracks for kids aged 0-3 and STRONG by Zumba® high-intensity training for those who want to push their workout, diluting their cardio workouts with dance combinations to music.

How quickly can you lose weight with it?

Zumba is essentially an interval workout that alternates high and low intensity dance moves. Thus, the process does not require rest, and you can move at a high heart rate for the entire 40-50 minutes of the session.

You can burn about 369 kcal in one workout. If you exercise five days a week, even without a calorie deficit, you can get rid of a kilogram of fat in 3-4 weeks. And in combination with a soft diet - in 1.5–2 weeks.

At the same time, unlike running or other cardio, vibrant dance rhythms and the pleasure of moving to music reduce perceived effort.

In other words, you sweat and breathe quickly, but you don't suffer.

This increases the chance that activity will become a part of your life, and this is useful not only for reducing body fat.

What is Zumba good for, besides losing weight?

Heart rate stays between 64-9 during dance workout4% of the maximum heart rate and averages 79%. This is enough to pump the cardiovascular system and improve the endurance of the body.

In addition, Zumba strengthens the muscles of the body. Many dance steps and movements involve the abs. Jumps and lunges strengthen the hips and buttocks. The traditional zumba puts little or no stress on the upper body. If you want to tone your arms, chest, and back, try the dumbbell variation.

Zumba also pumps flexibility and coordination, makes the body more flexible and obedient.

Is zumba suitable for those who cannot dance?

Zumba choreography includes only the basic movements of dance styles and does not require any dance or sports experience in the past.

Any movements are learned in a few minutes, and combinations are usually repeated many times in a row, so it is not difficult to remember them.

In addition, like any party, Zumba is devoid of the formality of the classical direction. As part of the basic movements, you have room for improvisation.

The main thing is to move actively and enjoy the process.

Who shouldn't do Zumba?

Since Zumba is a rather intense training method, it is worth approaching it with caution during pregnancy. Before starting classes, consult with your doctor and inform the trainer.

You should also tell your instructor if you have knee or back pain, arthritis, or other joint or spinal problems. In some Zumba combinations, there are sharp and intense movements that can harm existing problems.

If you have diabetes, unaccustomed physical activity can cause your sugar levels to drop dramatically. Before you go to the first workout, consult with your doctor.

Also be careful about joining intense dancing if you have cardiovascular disease. Go see a cardiologist first.

How often can I exercise?

Since the classic zumba doesn't include power movements and doesn't tire the muscles and central nervous system, you can do it every day. So you quickly lose extra pounds and pump endurance.

What do you need to practice Zumba?

First, find a certified Zumba instructor in your city.

The owner of the ZUMBA® brand (Zumba Fitness LCC) develops programs and choreography, selects music, teaches and licenses instructors.

Check out trainers with a valid license at Find one and come to his class.

If you are going to work out at home, you can do it with a DVD from the same Zumba Fitness LCC. Training discs are sold on the official website, as well as on Amazon.

All you need is space, comfortable clothes and running shoes to practice.

Is it possible to practice Zumba for free?

Since Zumba does not require detailed analysis of technique and does not contain complex elements, you can learn combinations from YouTube videos. Remember about the possibility of changing the speed to 0.25 - so you have time to make out any element.

Here are some short workouts from certified instructors ranging from 4 to 48 minutes.

Try it, enjoy the music and lose weight with pleasure!

Read also 🧐

  • How to lose weight quickly and not harm your health: a scientific approach
  • How to learn to dance: video lessons for those who are not afraid to try
  • How to learn how to dance the shuffle
  • How to track your weight loss progress

Dance and lose weight: zumba, step and 5 more dances that will help you to be in shape

There aren't many people in the world who don't like to dance. And this is understandable. Moving to the music, we relieve the accumulated tension, we feel relaxed and happy. But dancing is not only pleasant, but also good for health. A study published in the New England Journal of Medicine, for example, showed that choreography classes are the prevention of many diseases, including Alzheimer's disease and, of course, help keep fit at any age. We talk about dances that can replace a full-fledged workout.


Long gone are the days when ballet was associated exclusively with small, fragile girls performing plié at the barre and dreaming of a career in the theater. Now the concept of ballet has become broader, dance has been "merged" with fitness, yoga and Pilates to help everyone fight excess weight, strengthen muscles and increase flexibility and endurance. No one promises you that you will be able to dance the part of Odette from Swan Lake, but you will definitely feel every muscle after the first lesson, and you will notice changes in your body after a month of training. Ballet will help develop proper posture, pump up the muscles of the legs and hips, and make you a little more disciplined person than you were before. In addition, it will help strengthen joints, tighten the buttocks, get rid of extra centimeters in the hips and waist, and improve metabolism.


This dance originated in America at the turn of the 19th and 20th centuries and was a mix of African-American, Irish and Latin dances. Now there are studios where classical step is taught, and workouts where step is combined with fitness. But even classical step involves serious loads. One of the main tasks here is to learn how to keep balance, balance - and this will make your whole whole body work. After a couple of sessions, you will see how your posture has improved. Tapping will work your core muscles, and if you dance regularly, you'll get a lot closer to realizing the dream of a flat stomach and a strong back.

Hip-hop and other street dances

If ballet and tap seem boring and you want something more energetic, you can try the so-called street dances. These primarily include hip-hop, but also street jazz, breakdance and others. Street dances often include such elements as flips, somersaults, falls, jumps. Their execution involves a serious load on the body. It is not physically easy to engage in such dances, and they are more often chosen by younger people. However, if you want to learn how to dance hip-hop, anyone can. It will take effort, but it will more than pay off. You will definitely become stronger and even pump up the press.


Originating in the United States in the late 1970s under the influence of Latin American culture, the dance is gaining more and more popularity around the world. If you want to learn salsa, you need to be ready to dance with others - groups sometimes gather a lot of people. But it's worth it - doing salsa, you can burn up to 600 kcal per hour. This dance is suitable for all ages, and the movements that you will perform are not only beautiful, but also useful - they will help you strengthen your muscles and even reduce the risk of developing joint diseases.

Do you want to capture the eyes and win the hearts of others on the dance floor? Start with simple shapes and build up the elements step by step. Learn to dance in just 4 weeks with video lessons with Denis Tagintsev.


Zumba is increasingly being called the coolest workout that man has ever invented. It is not clear what it is: fitness or dancing - there is enough of both in Zumba. This is a mix of dance moves borrowed from Cuban mambo, Dominican merengue, flamenco and salsa with aerobic elements. And all this - to the incendiary Latin American rhythms. To start exercising, it is not necessary to be well prepared physically - you will get in shape as you go. There are no strict requirements for clothing - you can dress as you would for a regular workout. Zumba classes increase energy, help you lose extra pounds, improve flexibility and teach you to control your body.

Belly dance

Belly dance is fun and beautiful. And, contrary to popular stereotypes, you don't even have to wear a crop top and beaded belt to practice. You can also practice in a tracksuit - as long as you feel comfortable. By dancing, you will use all the muscles of the core and tighten each one, even the smallest. Start exercising now - you will definitely be ready for the beach season. By dancing, you stimulate the production of endorphins - the so-called hormones of happiness - in your body. And it helps you feel great. You also perform a light massage of the abdominal organs, which has a positive effect on digestion. In addition, belly dancing is a great help for those who suffer from chronic back and shoulder pain and even arthritis.


To be honest, swing is a real fitness workout. Not in terms of how it feels - dancing is more fun, and fatigue is not so noticeable - but in terms of the effect that swing has on your body. In one hour, you will use up about 300 kcal and at the same time have fun like you have never had fun in your life.

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