Zumba is an exercise fitness program. Zumba involves dance and aerobic movements performed to energetic music. The choreography incorporates hip-hop, soca, samba, salsa, merengue and mambo. Squats and lunges are also included.
How It Works
Grooving to the beats of salsa, flamenco, and merengue music feels more like a dance party than a workout, which is exactly what makes Zumba so popular. The Latin-inspired dance workout is one of the most popular group exercise classes in the world.
The high-energy classes are set to upbeat music and feature choreographed dance numbers that you might see in a nightclub. You don’t need to be a great dancer to feel welcome in a Zumba class. With the tag line, “Ditch the Workout, Join the Party,” the classes emphasize moving to the music and having a good time, no rhythm required.
There are several different kinds of Zumba classes, from Aqua Zumba workouts to classes like Zumba Toning that incorporate weights for additional calorie burning and strength training. There are even Zumba classes for kids.
Working up a sweat in the 60-minute classes burns an average of 369 calories -- more than cardio kickboxing or step aerobics. You’ll get a great cardio workout that melts fat, strengthens your core, and improves flexibility.
Intensity Level: Medium
Zumba is an interval workout. The classes move between high- and low-intensity dance moves designed to get your heart rate up and boost cardio endurance.
Areas It Targets
Core: Yes. Many of the dance steps used in the routines emphasize the hips and midsection to help strengthen the core.
Arms: No. Traditional Zumba classes do not target the arms. Specialized classes like Zumba Toning use weights to help strengthen and tone the arms.
Legs: Yes. The jumps and lunges that are parts of the choreographed movements help work the quads and hamstrings.
Glutes: Yes. You’ll feel the burn in your buns while you move to the beat.
Back: No. Though the workout involves your whole body, it's not focused on your back muscles.
Flexibility: Yes. The dance moves were designed to enhance flexibility.
Aerobic: Yes. The high-and low-intensity intervals make Zumba an excellent cardio workout.
Strength: Yes. Traditional Zumba workouts emphasize strengthening the core, while Zumba Toning and Zumba Step workouts incorporate weights to build muscles in the arms, legs, and glutes.
Sport: No. The classes are not considered sports.
Low-Impact: No. The classes are high-energy and involve jumping, bouncing, and other high-impact moves.
Equipment required: None, except for your sneakers.