zumba exercise essay

• Weight Management
• Nutrition Facts
• Nutrition Basics
• Meal Delivery Services
• Fitness Gear
• Apparel & Accessories
• Recipe Nutrition Calculator
• Weight Loss Calorie Goal
• BMI Calculator
• Body Fat Percentage Calculator
• Calories Burned by Activity
• Daily Calories Burned
• Pace Calculator
• Editorial Process
• Meet Our Review Board

What Is Zumba?

A fitness company known for its Latin dance-based group classes

Kate_sept2004 / Getty Images

• Original Zumba

History of Zumba

Types of classes, how it works, disadvantages, safety considerations, how zumba compares.

Zumba is one of the best-known fitness organizations in the world, with more than 200,000 class locations available in 180 countries. And while the brand is best known for its signature "Zumba" Latin dance fitness class, the company offers several additional workout formats, from strength training to kid's fitness classes and even water aerobics classes.

Each workout involves highly choreographed movements set to upbeat salsa and international music. Essentially, Zumba is a fun, high-energy workout experience that keeps you excited to exercise and return for more.

Zumba's most well-known and popular program is its namesake class, Zumba. This dance class features high- and low-intensity intervals that help improve cardiovascular fitness while also enhancing balance , coordination, agility, and to some degree, strength through the application of beginner-accessible choreography.

You don't need any special dance skills to succeed in Zumba classes but those that have natural rhythm may pick up on the moves faster. Still, no one is keeping score, so just dance, let go, and have fun.

Classes typically consist of Latin-inspired songs, starting with a slower warm-up song, building intensity throughout the workout, and ending with a cool-down song. Even if you're not a strong dancer, the choreography is repetitive and designed to be built upon, so most people will catch on to the moves as they go.

Zumba was officially founded in the United States in 2001 by Alberto "Beto" Perez, a Colombian dancer who started the fitness class in the '90s in his home country. Perez's "rags to riches" story could be considered serendipity—he was teaching an aerobics class at his local gym when he realized he'd forgotten his usual music.

Why Is it Called Zumba?

Zumba is called such because of its similarity to the Cuban music genre rumba. Music is a big factor in these exercise classes, which the name brings to mind.

In 2000, Perez decided to launch his fitness class in the United States. In 2001, he partnered with two investors and released a series of three Zumba DVDs available through an infomercial.

The dance fitness concept wasn't new when Zumba rose to fame, but the high-energy fun of its classes was. Plus, Zumba's timing was ideal. In the early 2000s, large fitness centers, like 24 Hour Fitness and Lifetime Fitness were popping up everywhere, often including group fitness classes as a benefit of membership. These gyms were looking for unique classes to add to the draw of their clubs, and Zumba fit the bill.

Zumba tends to appeal to a predominantly female audience, but all are welcome. And because the choreography is more-or-less accessible even to those with "two left feet," people of all ages and dance abilities have flocked to the classes, especially during the peak of its popularity between 2005 and 2015.

As a result, the brand added numerous programs to make the class and choreography even more accessible to people of all ages, genders, and fitness levels. Classes include:

• Aqua Zumba : Perfect for those with lower-extremity injuries or needing low-impact exercise, Aqua Zumba takes the Latin dance craze to the pool.
• Zumba Gold : This modified version of the standard Zumba class is geared to an older audience that wants the same fun music and flair as a traditional class but performed at a lower intensity.
• Zumba Kids : Designed for kids between 7 to 11 years old, Zumba Kids modifies and breaks down traditional Zumba moves, then adds games and activities to the class to keep kids engaged and interested as they break a sweat.
• Zumba Kids Jr .: Similar to Zumba Kids, Zumba Kids Jr. is modified for the 4- to the 6-year-old audience and is positioned even more as a "dance party" to help keep this age group on "task."
• Zumba Step : The same Latin-inspired dance choreography, but with the addition of an aerobic step to increase the intensity of the workout and add more leg-strengthening moves due to repeatedly stepping on and off the elevated surface
• Zumbini : This once-a-week, 45-minute class is designed for the littlest Zumba fans between 0 and 3 years old; the little ones and their caregivers meet to bond over music and engage in age-appropriate active play; think less "workout" and more "learning experience."

As strength training classes gained popularity over the past decade, pulling people into CrossFit gyms and choreographed strength classes, the Zumba brand worked on adding more strength options to its repertoire as well, including:

• Strong by Zumba : A high-intensity bodyweight training workout with movements choreographed to the beat of the music; pushups, squats, burpees, and lunges are staples of this routine
• Zumba Gold-Toning : Just like Zumba Toning, but at a lower intensity level designed for a somewhat older audience
• Zumba In the Circuit : Designed as a circuit, alternating between Zumba dance moves and strength training exercises for a full-body workout intended to improve cardiovascular fitness and muscular strength
• Zumba Sentao : Uses a chair as a "dance partner" to focus on core strength without using weights.
• Zumba Toning : Incorporates the use of Zumba Toning Sticks (or light weights) to add an element of strength training to familiar Zumba dance moves

Almost all Zumba brand classes are designed as 45- to 60-minute group exercise classes led by a Zumba-certified instructor. These are typically offered at gyms and fitness centers, although Zumba instructors are welcome to market classes on their own, hosting workouts at parks, schools, or other venues.

Zumba Basics

Classes consist of a series of Latin dance songs, each with highly choreographed dance movements that build on each other. The first song offers a slower beat to help you get warmed up, with each successive song building in intensity and challenge, with a few lower-intensity dance series built in for recovery. The workout wraps up with a cool-down song.

Between songs, you can grab water and take a second to catch your breath before the next song starts.

Schedules for Zumba are typically based on the gym or fitness center where classes are hosted. For cardio-based fitness classes like Zumba, it's ideal to get on a regular schedule and participating in at least two to three weekly classes.

Overall, Zumba feels like a dance party disguised as a workout—which is exactly what people love about it. Zumba is a safe, fun, and effective workout for most people who want to enhance their cardiovascular fitness through dance. There are few drawbacks to the program, just general precautions you should be aware of when starting any new workout routine.

Below are the benefits of Zumba class from physical to practical considerations.

Accessibility

Due to the program's widespread availability and the varied class style, Zumba as a brand is quite flexible and suited to almost all fitness levels and interests.

Even if your local gym doesn't offer Zumba classes, you may find that a nearby swimming pool offers Aqua Zumba or an independent instructor who provides classes with a pay-per-class structure at a nearby park.

How to Find a Zumba Class

Check online or call your local gym studios to find Zumba classes near you. It's a very popular class that has expanded to many locations.

General Fitness

Given Zumba's sustained popularity, many studies have been performed on the efficacy of the workout. One 2016 review of the literature found that Zumba was effective at improving aerobic capacity (cardiovascular fitness), while limited additional evidence pointed to possible enhancements to muscular fitness and flexibility.

Sustainability

One of the most critical factors in exercise is adherence—continuing the exercise program after you start. Generally speaking, the more enjoyable a program is, the more motivated you will be to continue it. And the more consistent you are with a program, the more likely you will experience positive results.

A 2014 study published in the Journal of Sports Medicine and Physical Fitness found that a Zumba intervention in sedentary adults with metabolic syndrome "showed good feasibility and adherence," which points to the positive sustainability of the program as a whole.

Energy and General Health

While almost any sustained workout program may help boost mood, self-esteem, and energy, Zumba has a few peer-reviewed studies pointing to its psychological benefits of the program.

Namely, a 2016 study published in the Journal of Physical Activity and Health found that healthy women who participated in an 8-week Zumba program experienced positive changes in perceptions of physical strength, autonomy, and purpose in life, improving their overall feelings of health and well-being.

The cost of Zumba is variable, depending on where you take the class. If you're paying on a fee-per-class basis, you're likely to spend between $5 and $25 per class, depending on the setting and the instructor. If you're a member of a gym where Zumba is offered, the class may be included as part of your membership.

If you're on a budget, you can purchase a DVD to work out at home for as low as $10. The flexibility of price, depending on location and needs, makes the program financially accessible for most people.

Zumba doesn't make unrealistic claims about calorie burn or the potential for weight loss or strength gains. Instead, their marketing focuses on improving fitness in a fun way that helps enhance how you feel every day—and more than delivers on those fronts.

Zumba has a lot of benefits, but there are some potential disadvantages to consider.

Lacks Strengthing and Flexibility Components

The literature is clear that Zumba can provide cardiovascular benefits, but the jury is out on whether there are significant benefits to flexibility and strength. Unless you're taking Zumba classes, such as Strong by Zumba, that expressly incorporate strength-training moves as a primary component of the workout, you shouldn't view Zumba as a well-rounded general fitness class.

In addition to taking two to three Zumba classes a week, you may also want to add a few strength training and flexibility activities to your schedule. Consider trying a 30-minute strength circuit followed by a 10-minute stretching session on days you're not doing Zumba.

All fitness programs, regardless of type, carry an inherent risk. You could pull a muscle, twist an ankle, or fall. If you do too much too soon, you can risk excessive soreness or symptoms of overtraining .

That said, the Zumba brand has gone out of its way to developing programs designed for all audiences and age levels, offering varying levels of intensity and challenge to reduce the risk of potential injury.

Zumba is considered a generally safe fitness activity, but because all physical activity carries inherent risk, you should consider your physical health before diving into a program. Make sure to wear shoes that will allow you to slide .

If you have a known lower-extremity injury or a history of ankle or knee problems , talk to a healthcare provider before trying Zumba, or start with a lower-impact version of the program, such as Zumba Gold or Aqua Zumba.

And if you're brand-new to dance choreography, don't overdo it and push yourself too hard. Give yourself time to master the movements at your own pace. Moving quickly or without coordination can lead to an increased risk of injury. The critical thing to remember is to ease yourself into a program and to listen to your body, taking rest when you need it.

Zumba is a fun, effective dance workout that is a good option for people who enjoy upbeat music and an energetic group exercise environment. Here's how it compares to other similar classes.

Jazzercise is the original dance-fitness class that took the world by storm in the 1980s and 1990s. While it experienced a bit of a resurgence in the 2010s, Jazzercise has yet to return to the popularity of its heyday.

That said, like Zumba, it offers choreographed dance moves to upbeat music in a fun, group environment. If you want the atmosphere of Zumba but don't feel comfortable with the booty-shaking vigor of Zumba's dance choreography, Jazzercise might be a mellower option.

BUTI Yoga is a workout that combines high-intensity exercise with African dance-inspired choreography and yoga flows. The nice thing about BUTI is that it really does hit all the bases for general fitness—you'll develop strength, flexibility, and cardiovascular endurance .

The program is also available online and through independent instructors at gyms and fitness centers, so you can access classes pretty much wherever you are.

That said, the movements are less appropriate for a general audience, making it more suitable for healthy adults with a solid baseline of fitness, rather than an older audience or those with known health issues or injuries.

Barre Classes

Barre fitness classes are popular programs most often available at boutique fitness studios. These workouts focus more on flexibility , muscular endurance , and core strength and less on cardiovascular fitness. The movements are slower and more controlled, and while the classes are choreographed, you're not trying to keep up with a series of fast-paced steps.

Barre workouts may be an excellent supplement to Zumba, as strength and flexibility are a greater focus. They're also considered a low-impact workout which can be a good option for beginners or those with known lower-extremity injuries. However, Barre classes often come at a higher price, ranging from roughly $15 to $35 per class.

A Word From Verywell

Zumba provides a fun and positive workout experience with options appropriate for all ages and ability levels. There's a lot of independent research to support the program's efficacy and not much to detract from its potential benefits.

However, if you don't like dancing, fast-paced choreography, or Latin-inspired music, Zumba might not be a good fit for you. But if you're looking for an addictively fun, high-energy group dance workout set to upbeat music, Zumba is a great one to try.

Vendramin B, Bergamin M, Gobbo S, et al. Health benefits of Zumba fitness training: A systematic review . PM R . 2016;8(12):1181-1200. doi:10.1016/j.pmrj.2016.06.010

Araneta MR, Tanori D. Benefits of Zumba Fitness® among sedentary adults with components of the metabolic syndrome: A pilot study . Journal of Sports Medicine and Physical Fitness . 2014;55(10):1227-1233.

Delextrat AA, Warner S, Graham S, Neupert E. An 8-week exercise intervention based on Zumba improves aerobic fitness and psychological well-being in healthy women . J Phys Act Health . 2016;13(2):131-9. doi:10.1123/jpah.2014-0535

By Laura Williams, MSEd, ASCM-CEP Laura Williams is a fitness expert and advocate with certifications from the American Council on Exercise and the American College of Sports Medicine.

Zumba Fitness

Dance has been used as a physical expression of emotions, celebration, ceremony, worship, and entertainment for centuries. The Oxford Dictionary defines dance as moving rhythmically to music, usually following a specific sequence of steps. Ballet, contemporary, tap, jazz, hip-hop, folk, and step dancing are popular forms of dance.

Research shows that dance as an exercise format, or dance fitness, not only combines cardiovascular benefits of movements set to music but also offers the social aspect of a group setting, which may promote longer-term adherence to exercise. [1]

Here we specifically explore Zumba Fitness®, a popular program worldwide that involves aerobic exercise using Latin-inspired dance themes and music. The choreography is less formal than in traditional dance classes and encourages the feel of a “dance party.” [2]   Zumba has been found to boost intrinsic motivation, which is defined as engaging in an activity because of the innate pleasure it brings. [3]

Exercise of any type carries the risk of injury. Zumba requires a level of coordination to perform rhythmic Latin dance-inspired movements. It is usually fast-paced, including twisting motions at the hip, knee, and ankle. Proper body alignment can be harder to control when the music tempo is fast and routines move quickly. Jumps or hops can lead to lower back pain in less-conditioned participants. If a participant focuses too much on following the instructor and keeping up with their classmates rather than paying attention to their own physical limitations, injuries can occur.

As with other types of aerobic exercise, research has been published on Zumba-related injuries, with the most frequently injured sites being knees, ankles, and shoulders. [4] It appears that a higher frequency of weekly classes increases the risk of injuries more than age or exercise experience. This finding is consistent with another study that found that Zumba instructors were seven times more likely to suffer injury than class participants, likely due to their high total volume of moderate-to-vigorous weekly activity. [5]

Tips to prevent injury:

• Check with your doctor. Discuss if a dance fitness class like Zumba is safe with your medical conditions.
• Introduce yourself to the instructor. Inform the instructor if you are brand new to the format, if you have sensitive areas of the body, or are recovering from an injury. An experienced instructor will monitor you throughout the class and offer modifications for complex movements.
• Wear proper dance fitness shoes. Good arch support with a flexible sole supports the foot while allowing it to pivot across the floor using multidirectional movements. Most running shoes are not a good choice because they grip the floor and promote forward motion, whereas Zumba includes more lateral (side-to-side) movements. A simple walking or tennis shoe may be a good option to support commonly used movements.
• Choose a class that takes place in a fitness facility or dance studio. These locations are more likely to have proper flooring, such as hardwood floors with rubber underlay that support pivoting of the feet while helping to absorb shock. Zumba classes in a community center or church may use rooms with concrete or carpeted floors that can lead to twisted ankles and knee strain, regardless if wearing the proper shoes.
• Warm-up before class. Not all Zumba classes will provide an adequate warm-up session, so spend 10-15 minutes before class walking on a treadmill or marching in place to increase blood flow and oxygen to your muscles. This reduces stress on the body when you start dancing.
• Modify movements. If a movement looks too vigorous or extreme, don’t hesitate to substitute a different movement that is more comfortable. You may try marching or doing step-touches until the routine moves on to the next movement.
• If you are new, stand in the back. It is often less crowded and allows you to experience the class at your own pace, modify movements, and feel less pressure to keep up with everyone else.

Zumba and Health

Dance fitness has been ranked the second most popular leisure-time physical activity after walking among women ages 25 to 75 years, and an activity recommended in the Global Action Plan On Physical Activity 2018–2030 established by WHO. [6]   There is research on Zumba to reduce cardiovascular risk, but many studies are limited by small sample sizes, shorter durations of 8-12 weeks, and lack of control groups. [7,8]   The intensity of Zumba enters the moderate aerobic zone, but adding jumping and faster-paced music increases intensity. There appears to be a wide range in intensity levels of Zumba classes depending upon the choreography and enthusiasm of the instructor, which has likely contributed to variability in Zumba research. [2]

• In an 8-week trial, previously inactive women ages 35-45 practiced Zumba three times a week for 60 minutes. They showed significant improvement in respiratory function and decreased body mass index and fat mass compared with the control group (no exercise). [9] Other small trials showed similar findings, as well as improvements in blood pressure. [10,11]
• Zumba has been shown to improve VO2 peak, the maximum amount of oxygen the body uses during exercise, and to increase strength in female participants up to age 63. [8,12,13]
• A 16-week study of 98 healthy women ages 25 to 50 years who were inactive at baseline were randomized to take either a one-hour Zumba class, the Zumba class followed by 20 extra minutes of strength training, or usual lifestyle (control group). Both exercise groups took place three days a week, and both groups showed decreased waist circumference, improvements in tests of balance and musculoskeletal fitness (sit-ups, handgrip strength), and increased aerobic fitness compared with the control group. [1]
• A systematic review of 11 studies on Zumba including participants from 18 to 65 years found modest benefits in reducing body weight, improving aerobic fitness, and increasing psychological and social benefits regarding quality of life. However limited evidence was found on improving muscle strength and flexibility. [14]
• In 60 middle-aged women (mean age of 36) with fibromyalgia, Zumba improved motor function, memory, and reduced symptoms of depression after three months compared with a control group. [15] Other small studies looking at the effects of Zumba on fibromyalgia include reducing pain and improving physical functioning. [16]
• Other studies have found that participation in Zumba classes improved autonomy and quality of life, and increased a sense of purpose in life compared with controls. [13,17,18]
• The high-impact movements of Zumba have been theorized to stimulate bone, due to the force and stress produced during its practice. [19]   A 12-week controlled trial of 55 previously inactive premenopausal women ages 30-50 found that participants in the Zumba group (40-minute classes three times a week) maintained their bone mineral density and also increased it at certain sites such as the hip and legs compared with a control group (no exercise) who showed decreased bone mineral density.

Zumba Gold® is an offshoot of Zumba that is adapted for older adults to be lower in intensity with movements that focus on balance, range of motion, and coordination. Research has been published on its safety, high rates of compliance by participants, and intrinsic motivation to exercise in clinical populations such as hemodialysis patients and those with Parkinson’s disease. [20,21]

Bottom Line

Zumba Fitness is a dance-based aerobic exercise class that is popular, especially among women, of all ages and body sizes. It offers a range of benefits including improving aerobic fitness, body composition, and balance. Although the intensity of an average Zumba class is moderate to vigorous, modifications can be made to meet the specific needs of individuals. Zumba Gold is a lower-intensity format targeting older adults and those with increased physical limitations that has been found to be generally safe and to stimulate intrinsic motivation to exercise. The group setting of Zumba classes can provide socialization and additional mental health benefits. As with any exercise format, there is risk of injury so it is important to discuss the feasibility of Zumba with your doctor before beginning a program.

• Staying Active
• Walking for Exercise
• HIIT (High Intensity Interval Training)
• Yoga for Exercise
• Barranco-Ruiz Y, Ramírez-Vélez R, Martínez-Amat A, Villa-González E. Effect of two choreographed fitness group-workouts on the body composition, cardiovascular and metabolic health of sedentary female workers. International Journal of Environmental Research and Public Health . 2019 Dec;16(24):4986.
• Luettgen M, Foster C, Doberstein S, Mikat R, Porcari J. ZUMBA®: Is the “fitness-party” a good workout?. Journal of sports science & medicine . 2012 Jun;11(2):357.
• Krishnan S, Tokar TN, Boylan MM, Griffin K, Feng D, Mcmurry L, Esperat C, Cooper JA. Zumba® dance improves health in overweight/obese or type 2 diabetic women. American journal of health behavior . 2015 Jan 1;39(1):109-20.
• Inouye J, Nichols A, Maskarinec G, Tseng CW. A survey of musculoskeletal injuries associated with Zumba. Hawai’i Journal of Medicine & Public Health . 2013 Dec;72(12):433.
• Domene PA, Clarke ND, Delextrat A, Easton C. Injury surveillance of female adult Zumba® dancers. The Journal of Sports Medicine and Physical Fitness . 2017 Dec 1;57(12):1642-9.
• Barranco-Ruiz Y, Villa-González E. Health-related physical fitness benefits in sedentary women employees after an exercise intervention with Zumba Fitness®. International journal of environmental research and public health . 2020 Apr;17(8):2632.
• Cugusi L, Manca A, Bergamin M, Di Blasio A, Yeo TJ, Crisafulli A, Mercuro G. Zumba fitness and women’s cardiovascular health: a systematic review. Journal of cardiopulmonary rehabilitation and prevention . 2019 May 1;39(3):153-60.
• Chavarrias M, Villafaina S, Lavín-Pérez AM, Carlos-Vivas J, Merellano-Navarro E, Pérez-Gómez J. Zumba®, fat mass and maximum oxygen consumption: A systematic review and meta-analysis. International journal of environmental research and public health . 2021 Jan;18(1):105.
• Ljubojevic A, Jakovljevic V, Bijelic S, Sârbu I, Tohănean DI, Albină C, Alexe DI. The Effects of Zumba Fitness® on Respiratory Function and Body Composition Parameters: An Eight-Week Intervention in Healthy Inactive Women. International Journal of Environmental Research and Public Health . 2022 Dec 25;20(1):314.
• Domene PA, Moir HJ, Pummell E, Knox A, Easton C. The health-enhancing efficacy of Zumba® fitness: An 8-week randomised controlled study. Journal of Sports Sciences . 2016 Aug 2;34(15):1396-404.
• Cugusi L, Wilson B, Serpe R, Medda A, Deidda M, Gabba S, Satta G, Chiappori P, Mercuro G. Cardiovascular effects, body composition, quality of life and pain after a Zumba fitness program in Italian overweight women. The Journal of Sports Medicine and Physical Fitness . 2015 Feb 19;56(3):328-35.
• Barene S, Holtermann A, Oseland H, Brekke OL, Krustrup P. Effects on muscle strength, maximal jump height, flexibility and postural sway after soccer and Zumba exercise among female hospital employees: a 9-month randomised controlled trial. Journal of Sports Sciences . 2016 Oct 1;34(19):1849-58.
• Delextrat AA, Warner S, Graham S, Neupert E. An 8-week exercise intervention based on Zumba improves aerobic fitness and psychological well-being in healthy women. Journal of Physical Activity and Health . 2016 Feb 1;13(2):131-9.
• Vendramin B, Bergamin M, Gobbo S, Cugusi L, Duregon F, Bullo V, Zaccaria M, Neunhaeuserer D, Ermolao A. Health benefits of Zumba fitness training: A systematic review. PM&R . 2016 Dec 1;8(12):1181-200.
• Norouzi E, Hosseini F, Vaezmosavi M, Gerber M, Pühse U, Brand S. Zumba dancing and aerobic exercise can improve working memory, motor function, and depressive symptoms in female patients with fibromyalgia. European journal of sport science . 2020 Aug 8;20(7):981-91.
• Júnior JC, de Almeida Silva HJ, da Silva JF, da Silva Cruz R, de Almeida Lins CA, de Souza MC. Zumba dancing can improve the pain and functional capacity in women with fibromyalgia. Journal of bodywork and movement therapies . 2018 Apr 1;22(2):455-9.
• Stonnington CM, Krell-Roesch J, Locke DE, Hentz JG, Dueck AC, Geda YE, Tariot PN, Caselli RJ. Impact of Zumba on cognition and quality of life is independent of APOE4 carrier status in cognitively unimpaired older women: A 6-month randomized controlled pilot study. American Journal of Alzheimer’s Disease & Other Dementias® . 2020 Jan 20;35:1533317519868370.
• Barranco-Ruiz Y, Paz-Viteri S, Villa-González E. Dance fitness classes improve the health-related quality of life in sedentary women. International journal of environmental research and public health . 2020 Jun;17(11):3771.
• Ubago-Guisado E, Sánchez-Sánchez J, Vila-Maldonado S, Gallardo L. Effects of Zumba® and aquagym on bone mass in inactive middle-aged women. Medicina . 2019 Jan 21;55(1):23.
• Delextrat A, Bateman J, Esser P, Targen N, Dawes H. The potential benefits of Zumba Gold® in people with mild-to-moderate Parkinson’s: Feasibility and effects of dance styles and number of sessions. Complementary therapies in medicine . 2016 Aug 1;27:68-73.
• Bennett P, Corradini A, Ockerby C, Cossich T. Exercise during hemodialysis: the intradialytic zumba gold.  Nephrology News Issues . 2012 Aug;26(9):31-2.

Last reviewed October 2023

Terms of Use

The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The Nutrition Source does not recommend or endorse any products.

Zumba: What It Is, Health Benefits, and How to Get Started

Few exercise classes have had Zumba's staying power. This dance workout — which looks and sounds more like a dance party — remains a popular go-to for fitness-minded folks around the world.

Indeed, Zumba is currently practiced by 15 million people in 180 countries, according to the company .

Here’s everything you need to know about what Zumba is, the health benefits, and how to get started.

What Is Zumba?

Zumba is a Latin-inspired dance workout created in Colombia by the celebrity fitness trainer Alberto “Beto” Perez in the 1990s, according to an  article in the June 2012  Journal of Sports Science & Medicine . It’s often described as a dance party rather than a workout, because participants are encouraged to move to the beat of the music more than follow the choreography exactly.

Unlike other fitness classes, like step aerobics or hip-hop, Zumba is a trademarked name that refers to classes, programs, and services offered by the brand Zumba Fitness, LLC. That means only those who have been licensed by the company can offer Zumba classes. Instructors have to undergo training through the company before they can be licensed to teach Zumba.

But make no mistake: Zumba is a workout. It’s primarily a cardiovascular activity, “helping to build stamina while burning calories,” says Carolee Poythress , a personal trainer certified by the American Council on Exercise (ACE) and the cofounder and fitness director of  Excel Body Fitness , a studio that offers Zumba classes in Cary, North Carolina.

Zumba can be added to your weekly routine as often as you’d like, though one to three times a week is ideal if you want to do it regularly to allow time in your week for other types of workouts, says  Alayna Curry , a fitness instructor certified by the Athletics and Fitness Association of America and a licensed Zumba instructor based in Orlando, Florida.

She also recommends adding strength training to your routine two to three days a week. “This will help you increase your strength and lower your risk of injury [during Zumba classes and outside of them],” Curry says.

The Health Benefits of Zumba

There are many health benefits associated with this Latin-inspired dance workout.

Research published in December 2016 in the journal PM&R found that regular Zumba classes were an effective type of aerobic activity; they improve participants' cardiovascular fitness and may improve strength and flexibility , too.

Like other types of aerobic exercise, Zumba has been linked to improved markers of cardiovascular health. In one small  study published in the Journal of Sports Medicine and Physical Fitness , sedentary obese women saw significant reductions in blood pressure and triglycerides (a type of fat found in the blood) after attending two weekly Zumba classes for 12 weeks.

Plus, many people find dance workouts like Zumba a great way to relieve stress . Classes are fun, Poythress says. “Several participants refer to their Zumba class as therapy.”

While research on Zumba's effects on mental health is lacking, some studies have linked exercise with mood-boosting benefits. A  study published in March 2018 in Frontiers in Psychology found that people with mental disorders saw mood improvements after a single bout of moderate exercise.

As with any form of exercise, you should do Zumba regularly to reap these benefits. Time spent doing Zumba counts toward the 150 minutes of moderate-intensity aerobic exercise you should be doing (at minimum) every week for optimal health,  per U.S. Department of Health and Human Services guidelines .

“Zumba can be done on a daily basis, for as long as the person has tolerance for it, or it can be done on an intermittent basis along with other forms of exercise like walking or weight lifting,” says  Barbara Bergin, MD , a retired orthopedic surgeon in Austin, Texas, who now speaks publicly on health and preventing injury and disability.

Is Zumba Good for Weight Loss?

Zumba may help with weight loss, because it involves movement and therefore burns calories, Dr. Bergin says.

In the study in the  Journal of Sports Science & Medicine mentioned above, healthy women burned an average of 9.5 calories per minute during a Zumba class. That’s more calories per minute than other popular fitness classes, such as power yoga, cardio kickboxing, and step aerobics, reports the American Council on Exercise .

A  review and meta-analysis published December 25, 2020, in  International Journal of Environmental Research and Public Health concluded that there isn't sufficient evidence that Zumba is effective for weight loss, and that more research is needed. That review did conclude that Zumba was effective in terms of improving VO 2 max, a measure of aerobic capacity (and cardiovascular fitness).

FAQs to Know Before Your First Zumba Class

New to Zumba? Here’s what you should know.

1. What Muscles Does Zumba Work?

While Zumba offers a total-body workout, it primarily targets the muscles of the legs and core. “You’ll likely be doing a lot of shuffling side to side and hopping and stepping forward and back, which will engage your quads, calves, hamstrings, and glutes,” Curry says.

Depending on the style of the class and instructor, you may be doing a lot of upper body movement, too, she says.

2. Are All Zumba Classes Alike, or Are There Different Types?

The intensity of Zumba varies from one class — and instructor — to another. There are also classes geared toward specific populations and interests, including chair Zumba, aqua Zumba, Zumba for older adults, Zumba for kids, and more. You can find a  full list of the class options on the official Zumba site.

You have many options for finding a Zumba class that fits your schedule, lifestyle, and personal preferences. In-person and online Zumba classes are offered at many gyms, community centers, and boutique fitness studios. Keep in mind that Zumba is a trademarked workout, so you’ll want to find a class led by a licensed Zumba instructor. The official Zumba site offers a directory where you can search for classes led by qualified instructors in your area.

3. Do I Need Specific Shoes for Zumba?

Be sure you have a pair of supportive shoes for Zumba. “You need a style that will provide stability for your ankles and allow you to make quick movements in any direction,” Curry says. Light sneakers or sneakers made specifically for dancing are best. The most important feature to consider is support, “as you’ll be sliding and stomping a whole lot,” Curry says. Some people prefer mid- or high-top shoes for ankle support.

4. What Should I Wear for Zumba?

You’ll also want to wear clothes that are comfortable and allow you to move without restriction. “Zumba is primarily a cardio workout, so you’ll work up a sweat,” Curry says. Take that into consideration when choosing workout gear. Opt for moisture-wicking fabrics like polyester, nylon, and spandex.

Is There Anyone Who Shouldn’t Try Zumba?

Zumba may not be appropriate for everyone. Err on the side of caution and check with your healthcare provider before trying Zumba if you have a chronic heart condition, high blood pressure, or musculoskeletal issues like arthritis, Bergin says.

Editorial Sources and Fact-Checking

Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy . We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.

• Learn About Zumba.  Zumba .
• Luettgen M, Foster C, Doberstein S, et al. Zumba: Is the “Fitness Party” a Good Workout?  Journal of Sports Science & Medicine . June 2012.
• Physical Activity Guidelines for Americans, 2nd ed.  U.S. Department of Health and Human Services . 2018.
• Araneta MRG, Tanori D. Benefits of Zumba Fitness Among Sedentary Adults With Components of the Metabolic Syndrome: A Pilot Study.  Journal of Sports Medicine and Physical Fitness . October 2015.
• Vendramin B, Bergamin M, Gobbo S, et al. Health Benefits of Zumba Fitness Training: A Systematic Review.  PM&R . December 2016.
• Chavarrias M, Villafaina S, Lavin-Perez AM, et al. Zumba, Fat Mass, and Maximum Oxygen Consumption: A Systematic Review and Meta-Analysis. International Journal of Environmental Research and Public Health . 2021.
• Brand S, Colledge F, Ludyga S, et al. Acute Bouts of Exercising Improved Mood, Rumination, and Social Interaction in Inpatients With Mental Disorders.  Frontiers in Psychology . March 2018.
• ACE Study Tests Effectiveness of Zumba, Confirms Focus on Party Can Be Effective Cardio.  American Council on Exercise . August 15, 2012.

Health Benefits of Zumba Fitness Training: A Systematic Review

Affiliations.

• 1 Sport and Exercise Medicine Division, Department of Medicine, University of Padova, Padova, Italy(∗).
• 2 Sport and Exercise Medicine Division, Department of Medicine, University of Padova, 2-35128 Padova, Italy(†). Electronic address: [email protected].
• 3 Sport and Exercise Medicine Division, Department of Medicine, University of Padova, Padova, Italy(‡).
• 4 Department of Medical Sciences 'M. Aresu', University of Cagliari, Cagliari, Italy(§).
• 5 Sport and Exercise Medicine Division, Department of Medicine, University of Padova, Padova, Italy(¶).
• 6 Sport and Exercise Medicine Division, Department of Medicine, University of Padova, Padova, Italy(#).
• 7 Sport and Exercise Medicine Division, Department of Medicine, University of Padova, Padova, Italy(∗∗).
• 8 Sport and Exercise Medicine Division, Department of Medicine, University of Padova, Padova, Italy(††).
• 9 Sport and Exercise Medicine Division, Department of Medicine, University of Padova, Padova, Italy(‡‡).
• PMID: 27317918
• DOI: 10.1016/j.pmrj.2016.06.010

Objective: As an alternative to the traditional approach to physical exercise, new kinds of organized physical activity have been developed designed to engage large segments of the population. Among these, Zumba fitness is extremely popular, with a growing number of participants. This article aims to summarize and analyze the body of evidence on the effects of Zumba fitness interventions on physical function, fitness, and wellbeing. TYPE: Systematic review.

Literature survey: Keyword "Zumba" was identified as term for the literature research in MEDLINE, Scopus, Bandolier, PEDro, and Web of Science. Only studies published in peer-reviewed journals written in English language were considered.

Methodology: Eleven manuscripts were classified as eligible with 586 total participants, ranging in age from 18 to 65 years. After a quality appraisal, we classified 4 studies as high-quality investigations and 7 as low quality. Results were summarized in several domains: "anthropometric parameters and body composition," "hormonal and metabolic profiles," "aerobic and cardiovascular performance," "muscular fitness parameters," and "quality of life, pain score and physical activity questionnaire."

Synthesis: Results from this systematic review indicated that Zumba fitness could be considered an effective type of physical activity able to improve aerobic capacity. Small but positive benefits were noted for reducing body weight and other body measurements. Furthermore, other effects, including psychological and social benefits on quality of life, were found after Zumba fitness interventions. Otherwise, limited evidence described positive effects on muscular strength and flexibility.

Conclusions: Zumba fitness could be considered an effective type of physical activity able to improve aerobic capacity. Limited evidence described positive effects on muscular strength and flexibility.

Level of evidence: II.

Copyright © 2016 American Academy of Physical Medicine and Rehabilitation. Published by Elsevier Inc. All rights reserved.

Publication types

• Systematic Review
• Exercise Therapy
• Muscle Strength
• Physical Fitness*
• Quality of Life

• Find a Doctor
• Patients & Visitors
• ER Wait Times
• For Medical Professionals
• Piedmont MyChart

• Medical Professionals
• Find Doctors
• Find Locations

Receive helpful health tips, health news, recipes and more right to your inbox.

Sign up to receive the Living Real Change Newsletter

7 health benefits of Zumba

Why Zumba is a great alternative to traditional fitness programs:

It’s fun. The more you enjoy your exercise routine, the more likely you are to stick with it. Many people say they have so much fun dancing that they forget they are actually exercising.

Great for weight loss . Zumba is a powerful exercise with a 600 to 1,000-calorie burn in just an hour.

Tones your entire body . You may feel sore in places you never knew existed, but it gets results. Zumba targets lots of different muscle groups at once for total body toning .

Boosts your heart health . You not only get aerobic benefits (it really gets your heart rate up), you also get anaerobic benefits – the kind that help you maintain a good cardiovascular respiratory system.

Helps you de-stress . Turning your attention to dance, and away from the daily grind, is a great way to relieve stress . Studies show that exercise is very effective at reducing fatigue , improving alertness and concentration, and enhancing overall cognitive function .

Improves coordination . In Zumba , your arms and legs are generally moving in different directions so it requires a good deal of coordination.  Repeated practice improves coordination and helps you feel more comfortable moving your body.

Makes you happy. Every time you exercise, you release endorphins , which trigger positive feelings throughout the body.  

Ready to try it? Start with these three simple moves . Don’t be afraid! Zumba is for any age and can be adapted to any fitness level.

Need to make an appointment with a Piedmont physician? Save time,  book online .

• weight loss
• health benefits of Zumba

Related Stories

Schedule your appointment online

Schedule with our online booking tool

*We have detected that you are using an unsupported or outdated browser. An update is not required, but for best search experience we strongly recommend updating to the latest version of Chrome, Firefox, Safari, or Internet Explorer 11+

Share this story

Download the Piedmont Now app

• Indoor Hospital Navigation
• Find & Save Physicians
• Online Scheduling

Download the app today!

• Exercise & Fitness

Why Zumba Is Insanely Good Exercise

Zumba was born in Colombia in the 1990s, quite by accident. A fitness instructor forgot to bring his usual workout music to class, so he grabbed some Latin albums from his car, ditched the constraints of a traditional workout and danced just like he would at a club. His class followed along, sweating to the salsa and rumba beats, and loving it.

Since then, Zumba has pitched itself as more of a party than a workout. Indeed, some research suggests it may be the very best workout for people who hate to exercise.

A Zumba class is like any other instructor-led workout, but with simple dance moves heavy on the hips and step counts. Those moves add up to a decent sweat, says John Porcari, a professor of exercise and sport science at the University of Wisconsin, La Crosse. He and his colleagues analyzed a group of women who were Zumba regulars and found that a 40-minute class burns about 370 calories, a little more than nine calories per minute. That’s roughly the same amount you’d work off if you ran at a slow-ish pace or biked at 15 miles per hour for the same amount of time.

People worked hard in the class, too. “We found that they exercised at about 80% of maximum heart rate, and 60% V02 max,” which is a measure of oxygen used during exercise, he says. “We found it’s a pretty good workout—similar to moderately intense exercises like step aerobics or cardio kickboxing.”

But the most impressive part of Zumba is how much it appeals to people who stay away from exercise. A study in the American Journal of Health Behavior showed that when women with type 2 diabetes and obesity did Zumba three times a week for 16 weeks, they lost an average of 2.5 pounds and lowered their percentage of body fat by 1%. More importantly, the women enjoyed the class so much that they made it a habit—very unusual for an aerobic exercise program. “After the study had ended, most the participants continued going,” says study coauthor Jamie Cooper, an associate professor at the University of Georgia. “It seems like most of them had fun, made friends and didn’t see Zumba as hard work.”

The workout-in-disguise has unique physical and mental health benefits. Another study linked Zumba’s hip-swinging, stomach-gyrating movements to increased core and trunk strength and better balance in older overweight women. After just eight weeks, the women’s quality-of-life scores jumped 9% and their self-esteem increased 16%. A related study on Zumba’s psychological benefits found that people who practice it feel more independent and said that their lives seemed more purposeful.

It’s not hard to see why the activity would be invigorating and freeing. “You have to let go and have fun during Zumba,” Cooper says. Just as some people with anxiety take improv classes to relieve their social skittishness, dancing around other people may help Zumba-goers feel less shy or self-conscious about their bodies.

The workout may be especially helpful for older adults who can’t run or do more intense workouts (or for those who don’t want to). One 2015 study found that even scaled-back versions of Zumba can help older adults keep up their cardiovascular fitness. More broadly, plenty of evidence suggests that dancing can help seniors maintain balance and coordination, lowering their risk for falls.

Zumba is never going to compete with workouts like CrossFit or high-intensity interval training when it comes to physical fitness gains. “But not everyone is the type to sign up for CrossFit,” Cooper says. “There’s still a place for Zumba, because people really enjoy it.”

More Must-Reads From TIME

• Jane Fonda Champions Climate Action for Every Generation
• Biden’s Campaign Is In Trouble. Will the Turnaround Plan Work?
• Why We're Spending So Much Money Now
• The Financial Influencers Women Actually Want to Listen To
• Breaker Sunny Choi Is Heading to Paris
• Why TV Can’t Stop Making Silly Shows About Lady Journalists
• The Case for Wearing Shoes in the House
• Want Weekly Recs on What to Watch, Read, and More? Sign Up for Worth Your Time

Contact us at [email protected]

You May Also Like