Is Zumba good for weight loss? Here’s what science and sweat say

Unless you've been living under a rock, we think it's safe to say you've heard of Zumba. This high-energy cardio workout has taken the world by storm, becoming a fast favourite for millions of people in over 150 countries [1].

While there's no denying that Zumba classes are fun, are they really that good of a workout? Our answer is a firm yes, but we have a lot more to tell you.

Keep reading to find out why Zumba is an excellent cardio workout for weight loss, plus plenty more reasons to make it part of your fitness routine.

What is Zumba?

Zumba is a Latin-inspired dance workout set to upbeat music. It was created by Colombian fitness instructor, Alberto ‘Beto’ Perez [5].

While most of the moves come from Latin dance, other cultures and dance styles have also joined the party – from Bollywood to hip hop [3].

Yes, we did say party. That might seem like a strange word to describe a workout, but that’s what Zumba is all about. It’s a dance party designed for you to enjoy the music, get your body moving and stress less about getting it ‘right’ [5].

The benefits of Zumba fitness training

Here’s a fascinating fact for you: dance fitness is the second most popular activity for adult women, coming in just after walking [8].

So, what does dance offer that other forms of exercise just can’t compete with? Here are 3 benefits of Zumba that may provide at least part of the answer.

A fun dance workout

Whether you struggle to get out of bed in the morning or can't resist the siren call of the couch after work, finding the motivation to exercise can be really hard.

Don't worry, you're not alone. Studies show that many people struggle to start a fitness routine if they find it boring. They’re also more likely to quit within the first 6 months [1]. 

Enter Zumba: a party workout that promises fun alongside fitness. A survey of 197 Zumba participants from the Philippines backs this up [1].

When asked why they started Zumba, most people said it was to relieve stress, lose weight or because they enjoyed dancing. 

After class, the good vibes kept rolling – with most people saying they enjoyed the workout, found it easy to follow and felt happy during class. 

Improves your cardiovascular fitness

If you hate the idea of running, swimming or cycling, then may we suggest Zumba as another high-intensity cardio workout?

A review of multiple studies looked at whether Zumba was effective for improving your VO2 max score. This score is a key way to measure cardio fitness, with a higher number meaning you’re more physically fit [2].

In the studies, participants joined a 45-60 minute Zumba class between 1-3 times per week. The results were clear, with every single study showing positive changes in VO2 max, which means Zumba is a great option for boosting your cardiovascular health.

Supports your mental health

Research tells us that dancing is a great way to reduce stress and anxiety, while also improving memory [6].

When it comes to Zumba specifically, we have some evidence that it can help improve both body image and self-confidence.

But it’s not just about how you view yourself. It’s also useful for reducing the gym anxiety that sometimes comes with exercising in public. With complex dance moves to follow, you focus more on mastering the skill and less on what others might be thinking.

Is Zumba good for weight loss?

We love it when we have good news to share. Like the fact that Zumba is 100% an effective exercise routine for weight loss. Don’t just take our word for it, though; we have the science to back it up. 

One study involved an 8-week Zumba program that included 3 sessions per week, at 1 hour each [4]. By the end of the study, participants had dropped an average of 5% body weight (or about 1kg).

The researchers did highlight the length of their study as a positive factor. They saw greater improvements over 8 weeks compared to shorter studies lasting 4-6 weeks. It’s a good reminder of the importance of consistency on any weight loss journey. 

Another study involved a 10-week Zumba program with 3 sessions per week. Participants improved their body composition across all measurements, such as total body fat and total muscle weight. 

A key reason that Zumba is effective for weight loss is that it’s a form of interval training. The short, sharp bursts of activity help your body enter a state where fat is burned as energy [3].

Can you lose weight with Zumba workouts alone?

While most of the research is positive, there are some limitations to using Zumba as your only weight loss method.

A review of multiple studies found that while Zumba is effective for reducing fat mass, better results are seen with combined training programs – such as Zumba alongside strength training or bodyweight exercises [2].

Other factors like your age, metabolism and diet also have a role to play in weight loss. So, while the researchers from this study did recommend Zumba, they highlighted it as part of a wider plan with other exercise and lifestyle changes.

If you'd like more personalised advice and support on your weight loss journey, you might like to consider Juniper’s Weight Reset Program.

Juniper offers medically-backed weight loss treatments, but with the additional support and one-on-one health coaching for long-term, sustainable weight loss and weight management.

That means you can enjoy your favourite foods while working towards sustainable results, with expert guidance every step of the way. Because weight loss shouldn’t be about restriction — it should be about empowerment, balance, and finally feeling in control.

How many calories does Zumba burn?

We know this is a popular question, but we wanted to take a moment to reframe before we answered. There’s way more to life (and weight loss) than counting calories.

If keeping an eye on calories in, calories out is helpful for you, then by all means, go for it. But, if you struggle with the idea, know there are many other healthy ways to achieve your weight loss goals.

With that in mind, here is the answer you’re looking for: a typical 40-minute Zumba class burns up to 369 calories [5].

That’s well in line with the American College of Sports Medicine's recommendation for people to burn at least 300 calories per workout for weight loss.

Different types of Zumba classes

There’s more than one way to get your groove on when it comes to Zumba. From water-based exercise to toning and sculpting muscles, here are 5 different types to know [7]:

• Aqua Zumba: combining Zumba dance moves with the resistance of water for a low-impact, full-body workout that’s easier on the joints
• Zumba Toning: a great option for people looking to sculpt and tone their muscles, this class combines Zumba dance with lightweight strength training
• Zumba Step: adding Zumba to step aerobics makes for a combined cardio and lower body workout that targets the legs, glutes and core
• Zumba Gold: a slower-paced class designed for older adults with a focus on balance, flexibility and modified dance moves to support mobility issues
• Zumba Kids: designed for kids of all ages, this class is all about getting moving, having fun and promoting healthy lifestyles

Who should avoid or modify Zumba?

With so many class types to choose from, there is a Zumba style to suit almost anyone. There are no specific groups that should avoid Zumba, though there are a few tips for avoiding injury [8].

The first thing to know is that Zumba is usually a fast-paced class. If you’re new to Zumba, it’s important to focus on doing your best rather than keeping up with every move.

Moves to watch out for include twisting at the hips, knees or ankles and jumping moves that can be hard on your back. If you have an injury or weakness in any of these areas, make sure to talk to your instructor about modifying the moves.

In fact, your instructor is a great place to start when you’re new. Experienced Zumba instructors can help ensure the class is suited to your fitness level and ability.

Finally, research shows that the biggest risk of injury is overtraining. So, remember to pace yourself and build a Zumba routine with plenty of time for rest between sessions. 

Zumba classes vs gym workouts

Whether you join a Zumba class or work out in the gym, the results are likely to be the same – better cardio fitness, less body fat and more muscle mass.

So, if the destination is the same, then the journey becomes more about enjoyment.

Maybe that’s an all-in-one class like Zumba, which combines cardio, muscle conditioning, balance and flexibility in a neat package [4].

Or maybe you prefer to focus on muscle tone and weight training in the gym a few times a week.

At the end of the day, the choice is yours. You might like to consult with your doctor or a personal trainer for help designing a workout routine that matches your current fitness goals.

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Frequently asked questions

We're here to answer all your dance party questions – from how it can help you lose belly fat to what to expect from a traditional Zumba class. Let's get into it.

Is Zumba good for burning belly fat?

We mentioned earlier that Zumba is a form of high-intensity interval training (HIIT), which helps your body burn fat for energy. That can help reduce body fat across the entire body – from your arms, trunk and legs to abdominal fat [3][11].

Research also shows that consistency is key; with 12 weeks or more of Zumba showing the best results for reducing body fat and increasing muscle mass [11]. 

What happens if you do Zumba every day?

We wouldn’t recommend doing Zumba every day because overtraining can increase your risk of injury [8]. Experts suggest around 2-3 sessions per week with up to 48 hours between each class [3].

What body areas does Zumba target most?

As a whole-body workout, Zumba engages multiple muscle groups like your arms, legs, glutes, back and chest [3][11]. 

How long is a typical Zumba class?

Most Zumba classes last between 45 minutes to 1 hour. Each class is broken down into 3 sections:

• Warm up with basic dance steps (up to 10 minutes)
• High-energy dancing with styles such as Salsa, Merengue and Reggaeton (30-40 minutes)
• Cool down for slowing down the heart rate, stretching and muscle relaxation (up to 10 minutes) 

What should you wear to Zumba?

Activewear is ideal for a Zumba class with its breathable, moisture-wicking fabrics helping to keep you cool and comfortable [10].

It often helps to wear form-fitting clothes rather than loose ones, as too much fabric can get in the way of your moves. Think leggings, shorts, t-shirts or tank tops.

Don’t forget your water bottle to stay hydrated and a towel if you prefer to wipe off sweat during class. 

What are the best shoes for Zumba?

Lightweight sports shoes with good arch support and a flexible sole are ideal for a Zumba workout. Walking or tennis shoes are often more suitable for side-to-side movements than regular running shoes [8][10]. 

What is the best time to exercise for weight loss? 

With Zumba classes running all day and night, you might have wondered – what’s the best time to do Zumba for weight loss? 

Lucky for you, we have an Australian study that directly compared morning and evening exercise. Researchers found no difference in the participants' overall fitness or body composition, which means both morning and night exercise work [9]. So, choose whatever fits your schedule best.

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