How many calories burned in zumba dance

Is It Effective and What You Should Know

Zumba — a high-energy form of aerobic exercise inspired by Latin dancing — can be a fun way to increase your physical activity and daily calorie burn.

To lose weight, you’ll need to create a calorie deficit by burning more calories than you’re consuming. You can do this by reducing your daily caloric intake, increasing your physical activity, or a combination of the two.

You may be able to burn between 300 and 900 calories during one hour of mid- to high-intensity Zumba. Doing Zumba two or three times a week, combined with weekly strength training sessions and a balanced diet, may help you meet your weight loss goals.

Read on to learn how to incorporate Zumba into a healthy weight loss plan.

A small 2012 study of 19 healthy female Zumba participants ages 18 to 22 burned an average of 9.5 calories per minute during a 39-minute class. That totaled up to an average of 369 calories total in about 40 minutes. That was more calories burned than spending the same amount of time kickboxing, doing step aerobics, or power yoga.

How many calories you’ll burn during Zumba depends on a number of factors, including:

  • age
  • weight
  • current level of physical fitness
  • genetics
  • intensity during workout

If you want to increase the number of calories burned during Zumba, upping the intensity of the workout can help. Wearing a heart rate monitor can help you confirm you are working between 55 and 85 percent of your maximum heart rate.

You may also burn more calories and fat by participating in a Zumba variation class, such as high-intensity interval training (HIIT) Zumba. Or try a Zumba strength class that includes weights.

While a calorie deficit is important for weight loss, it’s equally important to consume enough calories to keep you energized and to get a healthy balance of vitamins and nutrients.

Losing weight too quickly can be dangerous for your health. To keep your energy up, eat a healthy diet full of whole grains, fish, lean protein, vegetables, and fruit.

How many calories do you need?

Unless instructed by your doctor, healthy women should never eat less than 1,200 calories per day and healthy men shouldn’t eat less than 1,500 calories per day.

If you’re burning extra calories while exercise, aim to eat enough calories so that the calories your taking in minus the calories you’re burning still equal 1,200 (women) or 1,500 (men) calories of more. For example, if you burn 300 calories in a Zumba class, aim to consume at least 1,500 calories if you’re a woman or 1,800 calories if you’re a man.

How often you’ll need to participate in Zumba to lose weight depends on your health and fitness goals. In general, the American Council on Exercise recommends the following for realistic weight loss: Aim to burn 300 to 400 calories per workout session, a minimum of three days a week.

Also keep in mind your body quickly adapts to exercise. Try to alternate Zumba with other forms of cardiovascular exercise like swimming, power walking, and jogging.

And on days when you don’t practice Zumba, consider strength training. Benefits of strength training may include toning up and losing body fat faster. Keeping your body challenged is crucial for continuing to lose weight.

Your diet will also be an important factor for weight loss. To lose one pound per week, you’ll need to expend 500 more calories per day than you take in. A pound of fat equals about 3,500 calories, so it’s estimated you need to burn 3,500 calories to lose a pound, according to the Mayo Clinic.

Work with a nutritionist on a healthy weight loss plan if you need help figuring out your daily diet.

Participating in Zumba classes means you’ll be getting plenty of cardiovascular exercise. To meet your weight loss goals, you’ll also want to eat a healthy diet.

  • Fill your plate each day with whole grains like quinoa, brown rice, and oats.
  • Avoid empty carbohydrates like white bread, pasta, and cookies.
  • Eat plenty of lean protein such as chicken, fish, egg whites, and tofu,
  • Add fruits and vegetables to every meal.
  • Eating every three hours or so will help keep your energy up. Just make sure you’re choosing healthy snacks. For example, an apple with nut butter, string cheese, or a Lara or RX bar can help you feel energized without consuming a lot of empty calories.

Losing one to two pounds per week with a well-balanced diet and exercise routine is considered a healthy goal.

In the past decade, Zumba has increased in popularity around the world. Now most gyms offer a Zumba class several times a week. You may also find Zumba at your local community center or YMCA near you.

If you don’t have any Zumba classes in your area or prefer to work out at home, you can also find workouts online. There are online Zumba videos for beginners, Zumba for weight loss, and Zumba full-body toning.

You won’t need a lot of equipment for these workouts. You’ll just need lightweight clothing, sneakers, and an optional set of one- or three-pound dumbbells.

You’re more likely to stick with exercise you enjoy. Zumba can be a fun way to work out. If you enjoy Zumba classes, you’ll be more committed to attending them each week.

Some other potential benefits may include:

  • strengthening your core and become more flexible from the hip and midsection movements
  • boosting heart health from aerobic exercise
  • improving coordination from dance movements
  • improving mood
  • increasing energy

Zumba can be an enjoyable way to fit in aerobic exercise each week and help you meet your weight loss goals. Combine Zumba with strength training and a healthy diet for best results. Always check with your doctor before starting a new fitness routine.

Zumba Calories Burned Calculator

Zumba is a high energy form of aerobic exercise which can increase your physical activity and daily calorie burn. Zumba helps you in burning around 300 to 900 calories per hour depending on the intensity. Zumba done thrice a week along with a balanced diet will help you lose weight to a great extent.


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Calories Burned:

How many calories do you burn doing Zumba?

Chart (Time vs burn calories)

Time(minutes)Calories (depending on weight)
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Zumba calories burned myfitnesspal

Calories burned dancing by women whose weight range from 120 to 170 pounds would be between 350 and 650 calories in an hour of Zumba. The exact calories burned depends mostly on the weight,muscle content and fitness level.

Zumba is also a fun way to get in your cardio without actually feeling like you’re working out.

You might have the question ‘Does zumba burn a lot of calories?’ The calories burnt depends on your weight, how intense is the dance activity and its duration.

Below is a general estimate of how many calories you can burn during a 45 and 60-minute Zumba class.

Zumba 20 minute express calories burned

If you are short of time and want to lose calories in just 20 minutes, an intense Zumba can help you lose approximately 200-400 calories depending on your weight in 20 minutes

Strong by Zumba calories 1 hour

‘Strong by zumba’ is the fitness trend that will make you workout so hard that you burn up to 1000 calories in one session. It involves a high intensity workout with muscle conditioning which results in burning more fat and calories and provides shape to your body.

Music is played while workouts go on in weight and jump training and body conditioning.. It also involves squats,lunges and burpees and targets your arms, legs, glutes and stomach. This results in people becoming strong by zumba calories burned.

Can Zumba help you lose weight?

Zumba can help you lose weight in a manner that almost everyone enjoys.It is a fun way of losing weight through dancing to music instead of the hard way of toiling on the treadmill. As the sessions are fun, people keep attending them losing calories the easier way

Does Zumba burn more calories than running?

Traditional workouts like running can get a bit mundane and repetitive, and there hasn't really been an alternative that is both fun and a calorie burner like Zumba. Running may burn more calories per minute , but Zumba has more variation in intensity which can certainly help losing more weight. The one that elicits a more rapid heart rate is the bigger calorie burner. Zumba inspired group workout keeps you active and burns calories quite effectively as compared to other forms of workouts.

Zumba gold calories burned

The Zumba Gold workout has been customised for the older adults which involves easier movements causing lesser joint impact while music such as salsa, merengue or reggaeton is played. Though fewer calories are burned , it improves the range of motion, strengthens bones and provides the required shape to the body. Zumba Gold also puts heightened focus on Zumba as a social group exercise.

Tips for weight loss with Zumba

Participating in Zumba classes means you’ll be getting plenty of cardiovascular exercise. To meet your weight loss goals, you’ll also want to eat a healthy diet.

  • Fill your plate each day with whole grains like quinoa, brown rice, and oats.
  • Avoid empty carbohydrates like white bread, pasta, and cookies.
  • Lean protein such as egg,tofu,chicken and fish can be included regularly.
  • Add fruits and vegetables to every meal.
  • Eating every three hours or so will help keep your energy up. Just make sure you’re choosing healthy snacks. Fresh fruits, cheese and nuts can be consumed at regular intervals which does not burden you with lot of unnecessary calories

Losing one to two pounds per week with a well-balanced diet and exercise routine is considered a healthy goal

Other benefits of Zumba

  • Strengthening your core and becoming more flexible from the hip and midsection movements
  • Boosting heart health from aerobic exercise.
  • Improving coordination from dance movements.
  • Improving mood.
  • Increasing energy

Frequently Asked Questions

Is Zumba better than the gym?

Zumba wins the bet on entertainment over the gym, and it is a better choice for those who love dance. Both Zumba and the gym have their own benefits. Zumba helps you lose weight faster while hitting the gym helps build and tone the muscles.

What is a good BMR number?

Most people’s BMR value falls between 1000-2000, which means your body needs these many calories to function properly while resting.

Is Zumba better than walking?

Zumba is a better option than walking for those looking for weight loss. It helps burn more calories than walking.

Will Zumba reduce belly fat?

Yes. It has been scientifically proven that Zumba helps reduce belly fat and body circumference (1).

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  1. The effects of zumba and strong by zumba on body fat and circumference in women aged 20–40

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How many calories does Zumba burn per hour - calorie consumption during Zumba

Zumba is one of the youngest areas of dance fitness. It is popular mainly with the fair sex. This kind of fitness is able to diversify boring workouts with the help of simple links to Latin American music. Zumba dancing is one of the most effective ways to burn calories.

What is zumba: the origin story

Zumba is a fitness workout performed to Latin American songs. At the lesson, simple movements are learned, which later turn into a dance of the body and soul. One Zumba workout consumes about 500 calories per hour, depending on the intensity of the load and the weight of the person.

The lesson lasts one hour, during which Latin American tracks of different styles are included.

This direction arose by chance in the late 90s of the last century. A man named Alberto Perez is a fitness trainer and dancer who decided to do an aerobics class with merengue and salsa music because he left the necessary cassette at home. The training was liked by fitness lovers, so the trainer had the idea to create a new kind of dance fitness called "Zumba".

Pros and cons of zumba training

Women have fallen in love with this type of fitness due to the fun and active atmosphere of the classes. The main benefits of Zumba are:

  • increased muscle tone;
  • development of grace and femininity;
  • burning extra pounds;
  • high calorie expenditure;
  • strengthening the cardiovascular system;
  • improved coordination;
  • reduced levels of fatigue.

In addition, classes improve mood by performing relaxed movements and contribute to the development of muscle memory.

Despite the above advantages, Zumba has several disadvantages: the complexity of the choreography, which is due to the memorization of a large number of movements and connections. Slow growth of muscle mass, since the entire load is performed mainly with its own weight. Also, some movements include jumping and kicking, which can provoke inflammatory processes in weakened joints.


Zumba, like all types of physical activity, has a number of contraindications, which include:

  • obesity;
  • pregnancy;
  • infectious diseases;
  • problems with the musculoskeletal system;
  • disorders of the nervous system;
  • diseases of the cardiovascular system.

It is also worth giving up classes if you have recently had injuries and surgeries. Before visiting the fitness room, it is recommended to consult with specialist doctors.

Does Zumba help you lose weight and how many calories are burned per hour

Zumba combines one of the most effective forms of fitness: dancing and aerobics. One of the goals of which is weight loss. During a class, about 500-700 kcal are consumed, and an intense pace, speed and complexity of movements or exercises that involve a huge number of muscles help to burn them. Aerobic exercise saturates the body with a large amount of oxygen, which contributes to fat burning.

What to choose for a Zumba workout

Zumba is a separate direction in fitness, which is often confused with Latin American, which requires special shoes with heels. Here, comfortable, practical and light shoes are important - sneakers. When choosing an outfit, you should stop at loose and comfortable clothes that do not restrict movement.


For those who want to lose weight without grueling workouts and have fun dancing, Zumba is a great option. You can engage in this type of activity for people of any age and gender who want to tighten their figure, improve posture and mood. For women and girls, this is the perfect way to develop femininity and grace.

Zumba for weight loss

Zumba dance is a trendy fitness trend that has become increasingly popular in recent years. Up to 50 people can attend the training at the same time, they are located in a checkerboard pattern in front of a large mirror. To the incendiary music, the coach standing in front shows the movements, which are based on elements of Latin American dances, such as merengue or salsa. Zumba is great for weight loss, because in one session you can burn up to 600 calories.

Benefits and contraindications of Zumba

This fitness training has many positive aspects:

  1. During the dance, all muscle groups are involved, especially the lower ones. After a couple of sessions, you will feel that the muscles begin to tighten and the body becomes more elastic. Zumba also helps to fight the most hated problem of women - cellulite.
  2. After an intense dance workout, excess fluid leaves the muscles and blood vessels, and the whole body is saturated with oxygen, thanks to rapid breathing after class.
  3. Zumba also has a positive effect on posture, increases stretch, improves flexibility and plasticity.
  4. In addition to the fact that this dance helps to keep all muscles in good shape and promotes weight loss, it also improves digestion, eliminates heaviness in the stomach and stimulates the functioning of the pelvic organs. Zumba is also a great workout for the heart muscle.
  5. Another advantage of such dance exercises is the ability to relax both physically and psychologically.

Despite the significant benefits of zumba, there are contraindications in which such training is not allowed, these are:

  • heart failure;
  • persistent high blood pressure;
  • varicose veins;
  • diseases of the musculoskeletal system.

Zumba fitness for weight loss

The main purpose of Zumba is, of course, weight loss, and in order for classes to give a noticeable result, you need to take into account some points:

  1. Zumba should be done in loose and comfortable clothing that will not hinder movement.
  2. Workouts should take place at least three times a week for 30 to 60 minutes.
  3. Drink water during exercise to prevent dehydration.
  4. Do not train on an empty stomach, the body may not withstand the load.

Of course, those who practice or intend to practice Zumba are interested in how many calories are burned in one lesson. There are no exact data, because this figure depends on the duration of the workout, on the intensity, on the physical fitness of the person, his weight. On average, for a fruitful hour of classes, you can burn from 500 to 700 kcal.

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