7 Benefits of Zumba (and how many calories you burn)

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Zumba is a type of physical activity where aerobic gymnastics and Latin dances are combined, favoring weight loss and helping to tone the muscles, always and when following a healthy and balanced diet.

This activity can be practiced by both children and adults, however, as Zumba has an intense rhythm, the ideal is to start little by little and increase the rhythm progressively, you should stop the class in case you experience muscle pain, nausea the intense lack of air.

In addition to this, it is also important to take breaks of 1 day of rest between training and another, because it is during this period that the muscle grows and tones up.

Health benefits

Zumba is a complete exercise that works the whole body, stimulating the muscles of the arms, abdomen, back, buttocks and legs, as it provides the following health benefits:

  1. Accelerate metabolism and slimmingsince aerobic exercises are performed that accelerate the heart rate, which in turn increases the fat burning;
  2. Combat fluid retentionyou can improve blood circulation;
  3. strengthen the heartbecause the accelerated rhythm increases the resistance of said organ;
  4. relieve stresssince the classes are performed in a team and with lively music, the place releases the stress and increases the spirit;
  5. Improve motor coordinationsince the rhythmic movements help to control the body and coordinate the movements;
  6. improve the balancedue to the movements that include jumps, turns and change of steps on a constant basis;
  7. increase flexibilitycan also include muscle stretching exercises.

In this way, this activity is recommended mainly to tone the muscles and lose weight, being important to remember that it does not replace the weight exercises for people who want to increase their strength and muscle mass. Discover other ways to lose weight and tone your muscles.

Zumba comparison with other exercises

The table below compares the benefits and body zones that are worked during the Zumba class with respect to other physical activities:


Main Benefit

Caloric expenditure


Strengthens the entire body and increases heart health

up to 800 kcal/hour

Aquaerobic or Hydrogymnasia

Strengthens muscles and prevents injuries

360 kcal/hour


Increased flexibility and improved breathing

500 kcal/hour

weight exercises

Strengthening and growth of muscles

300 kcal/hour


Strengthens the legs and improves the health of the heart and lungs

500 to 900 kcal/hour


Improve balance and concentration

350 kcal/hour

It is important to bear in mind that before starting any physical activity, the ideal is to consult a personal trainer or physical education teacher so that he can indicate which is the correct way to carry out the exercises, thus avoiding injuries; in addition to consulting a sports nutritionist, so that he can indicate a nutritional plan adapted to the needs of the person. Know what to eat before and after going to the gym.

Know how many calories you spend doing other exercises, enter your data next:

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Consult a Doctor | Translated by User2937

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The translator user relied on the following text:

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Isenção de responsabilidade – (versão em português): Este conteúdo foi preparado com base em informações de pesquisas, publicações adicionais ou no trabalho de tradução/verificação de um editor voluntário deste conselho web. Este é um serviço sem fins lucrativos. É altamente recomendável que todos os detalhes e informações publicadas sejam verificadas cuidadosamente. Nunca permitimos recomendações de medicamentos, bulas ou qualquer orientação sobre medicamentos. Nunca permitimos a política partidária como base para checagem. Para mais informações, leia nossos termos.

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