How zumba dance helps to lose weight

5 Amazing Benefits of Zumba For Weight Loss & Fat Burn!

Zumba, a combination of cardio and aerobic exercises, has gained popularity for the tremendous health benefits that come with its groovy and fun movements. Find out all you can achieve by signing up for a Zumba class. In this article, we explore five essential benefits of Zumba for weight loss and how it can increase your daily calorie burn, along with expert tips!

Top 5 Reasons You Should Do Zumba Dance To Lose Weight & Burning Fat

Zumba is a high-energy aerobic exercise, and the hype surrounding the body transformation it can lead to is real.
Here are five reasons which make Zumba a great exercise to lose weight:

  • It Strengthens Your Core And Helps You Get Rid Of  Belly Fat: Zumba engages your core and other key muscle groups such as glutes, abs, hamstrings, triceps, and quadriceps that need an extra push. It strengthens your core and can result in a chiselled torso. Zumba is also known to reduce body fat, especially belly fat, and you can build six-pack abs without relying on any equipment!

Women, say goodbye to period pain!

Zumba is a workout that combines dance and aerobics. Research shows that practising Zumba can reduce the intensity and extent of period pain. At least half of the menstruating women population suffer from period pain, medically known as primary dysmenorrhea, due to an increase in the chemical prostaglandin that contracts your uterus, preventing oxygen from reaching the tissue and causing pain. Physical activity, in general, can help flush out these chemicals and thus increase the amount of oxygen-rich blood reaching the uterus. Zumba practice can also serve as an additional treatment for primary dysmenorrhea.[1]
Besides weight loss and a healthy heart, Zumba, especially among women, can help improve mood, relieve stress, help you socialise, and reduce menstrual cramps. You only need to turn up the music and dance away your stress.
Inform your Zumba instructor so they may adjust some of the moves to make you feel more comfortable.


-Lavanya Parthasarathy, PhD, CDE

  • It Improves Cardiovascular Health And Overall Physical Fitness: Zumba offers immense cardiovascular benefits as it increases the heart rate, lowers cholesterol levels, and boosts cardio endurance. It also improves mood and keeps stress at bay. Apart from improving your heart and mental health, Zumba also reduces the risk of serious illnesses by increasing your energy levels and lowering your blood sugar levels.
    However, we recommend that you check with a professional for expert advice before you begin your regimen.
  • It Burns More Calories And Fat Than Other Exercises: An hour of Zumba can burn more than average number of calories, compared to other cardio exercises. A 40-minute Zumba dance is a full-body workout that can burn 369 calories, which is more calories burned than with exercises like aerobics, power yoga, or kickboxing done for the same amount of time. An interval-style, HIIT Zumba workout is a great weight loss workout that reduces harmful subcutaneous belly fat.
    Note: Do remember that the number of calories you burn also depends on the duration of the workout, your age, gender, and intensity of the movements.
  • It Improves Flexibility: Zumba combines dance with exercise, and its movements make your body flexible, especially around the hips and the mid-section. The high-energy movements of Zumba, such as jumps and lunges, engage and strengthen the leg muscles, also enhancing your body coordination.
  • It Builds Muscle Mass And A Toned Physique: With consistency, you can achieve a more toned, leaner, and healthier body as the movements engage every muscle, and aid in increasing muscle mass. It also increases the body’s energy expenditure. You can incorporate weights to build muscles in the legs and glutes.

Must Read: How Many Calories Does A Good Workout Burn?

How Many Calories Can You Burn By Doing Zumba?

Research states that a 40-min Zumba workout can help you lose up to 369 calories. So, you can expect to lose 500-800 calories in an hour of Zumba workout on average. However, this can vary as age, gender, genetics, the intensity of the dance movements, and how effectively you do them also play an important role in burning calories.


Have you tried aqua Zumba?

It is Zumba but in a different location. Besides improving your strength and flexibility, Aqua Zumba has tremendous health advantages.
Here is what makes it unique:

  1. Easy on your joints: Traditional exercises can cause stress on your joints, muscles, bones, and other body parts. Aqua Zumba is a fantastic low-impact exercise because of the buoyancy of the water and is excellent for people with joint pains or those recovering from treatments.
  2. Easy for the heart: Aqua Zumba benefits those with hypertension or high blood pressure as the buoyancy you experience in water reduces the strain on your heart.
  3. Increased resistance: Higher resistance equals a better workout. The natural resistance of the water makes every stride more difficult and aids in muscle toning.
  4. Injury-free: When you are learning a new form of dance, there is a higher chance you can trip and fall but not in the case of  Aqua Zumba, as water keeps you protected.


-Lavanya Parthasarathy, PhD, CDE

Effective Tips for Zumba for Weight Loss And Burning Fat!

It is crucial to do the Zumba steps correctly and follow a proper diet plan to burn fat faster and achieve your weight loss goals. Here are a few tips to help you get the most out of your Zumba workout:

  • Eat a diet high in lean proteins and low in carbohydrates.
  • Make sure you hydrate yourself consistently.
  • Avoid processed foods and sugary drinks.
  • Include more whole grains, vegetables, and fruits in your meals.
  • Have a healthy snack every three to four hours to maintain consistent energy levels.
  • Try to engage every muscle by experimenting with different Zumba formats such as Zumba toning, aqua Zumba, Zumba strength training, etc., as this will help you burn fat faster and reap more health benefits.
  • Choose upbeat and energising music which keeps up your energy levels and challenges your body by extending the range of motion.
  • Make sure to invest in a comfortable pair of shoes for Zumba.
  • Work out consistently and enjoy it to achieve your weight loss goals as soon as you can.

Must Read: Which Exercises Burn Most Calories?


Zumba is a popular workout suitable for all age groups offering a host of health benefits. It is excellent for anyone looking to lose extra pounds and improves cardiovascular health, decreases blood pressure, and tones your body. It is also easier on your joints and the chances of injury are low. However, you should seek expert guidance before starting a Zumba routine.

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.

What is Zumba and how to lose weight with it

May 21, 2021LikbezSports 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 fast 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?

During dance training, the pulse is kept between 64-94% 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 fairly 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 strength movements and doesn't tire the muscles and the central nervous system, you can do it every day. So you quickly lose extra pounds and pump endurance.

What do you need to do 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 do 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 progress in losing weight

Does Zumba help you lose weight, read more in the blog of the fitness club Premier Sport


Do you like to dance? Then you will definitely like Zumba fitness. After all, this is a unique training based on dance. The complex was invented and developed by a Colombian fitness trainer and in a short time fell in love with sports fans from all over the world. Zumba is a sport that harmoniously combines dance and fitness. Today Zumba dance has become a popular brand. A line of clothes, shoes, and other accessories has even been developed for classes. You can do it even at home, but it’s much more interesting, more fun and more enjoyable to do it in the gym with like-minded people. After a workout, a great mood is guaranteed, because Zumba gives joy. If you have never encountered such training before, but want to try it, you can use a special training disk. Believe me, having learned this incendiary fitness dance, you will love it forever. In addition, classes are very useful and help to get rid of excess weight.

Training features

Trainings are held under the Latin American incendiary music. Among the movements there are those that are borrowed from African primitive tribes, and those that are taken from modern hip-hop culture.

Learn more