Zumba: Benefits and What to Expect

Written by Jodi Helmer, Peg Rosen
Medically Reviewed by Poonam Sachdev on November 20, 2024
10 min read

Zumba is a dance-based cardio workout powered by Latin and World music. The brainchild of a Colombian fitness trainer, this upbeat brand of group exercise burst onto the American fitness scene back in the early 2000s.

The fact that Zumba has been around for a while — you may even remember your mother doing it — doesn’t mean it’s stale or boring. In fact, the Zumba organization estimates that more than 15 million people now take classes weekly in 185 countries across the globe.

This fitness format has stayed popular because it hits a sweet spot for people who want a cardio workout but might find other options intimidating, punishing, or dull. With the tagline, “Step into Happy,” Zumba essentially turns exercise into a dance party where any person of any size or age can burn calories, get fit, and celebrate their body’s ability to move.

Zumba continues to draw new fans because it has stayed current with its music, choreography, and fitness approach. A typical class today might combine elements of salsa, merengue, reggaeton, flamenco, and hip-hop with an array of creative cardio dance moves.

Zumba also now offers specialized classes ranging from Aqua Zumba and Zumba Step to Zumba Toning, which includes weights into your workout. What’s more, virtual classes are available on demand and live streamed, along with variations tailored for babies, kids, and older adults, making Zumba more accessible to more people than ever.

Zumba classes

The most important thing to know about Zumba is that you don’t have to be a good dancer or worry about being graceful. All you need is a desire to move your body and go with the flow. The upbeat vibe and encouragement from Zumba instructors and fellow classmates will carry you along from there.

Generally lasting one hour, Zumba classes are designed to be a full-body interval workout. That means they alternate between high-and-low intensity moves and target all parts of you, from your legs and arms to your core and heart.

Instructors bring their own style, playlists, and pace to their classes, but each traditional Zumba class follows a similar basic format.

After a brief warm-up, your instructor will begin teaching a series of dance steps that gradually build upon each other during a given song. There’s plenty of repetition, which gives you a chance to learn the moves. But don’t fret if you can’t get things straight away. As you take more Zumba classes, the steps and sequences will become more familiar and easier to pick up.

Classes end with some stretching and a cooldown that lets your heart rate drop back down to normal before you leave class and head out back into your day.

In addition to traditional Zumba, the Zumba brand has introduced these specialized class types:

Zumba Step merges Zumba with step aerobics, a cardio fitness format that involves stepping up, down, and around an elevated platform. In addition to boosting heart rate, Zumba Step is especially great for strengthening your legs, glutes, and core.

Zumba Toning adds light weights to the Zumba workout to help you target and strengthen specific areas, such as your arms and core.

Aqua Zumba is basically a Zumba cardio pool party. This low-impact class uses water for resistance and is gentle on your joints.

Zumba Gold is tailored to older active adults. Dance moves are modified to be low-impact and easier on the joints but still work up plenty of sweat. These classes put extra emphasis on flexibility and balance, too.

Zumba Kids modifies classic Zumba moves so that kids aged 7-11 can get in the action. Games, some instruction about the cultures that inspire Zumba, and other activities are added to the format.

Zumbini classes are designed for children aged 0-4 as well as their parents or caregivers, allowing them to bond through 45 minutes of vibrant music and movement. With singing and musical instruments involved, Zumbini is also an engaging social experience for babes and adults alike.

A traditional Zumba workout is considered moderately intensive exercise. A study found that participants in an average-length Zumba class burned about 370 calories. (The exact calories you burn, however, can depend upon your weight, height, age, and other factors.) Participants in the study also exercised at about 80% of their maximum heart rate and 66% VO2 max (the measure of how much oxygen you use while exercising). That’s a pretty good workout — about on par with step aerobics and cardio kickboxing.

When you are in Zumba class, your instructor will introduce dance moves and sequences that are fast-paced and physically demanding. The point is to push yourself to the “high-intensity” point where your heart rate is elevated and you’re working pretty hard. Telltale signs you’ve reached this point include deeper, more rapid breathing, sweating, and not being able to say more than a few words without pausing for a breather.

For someone who is quite fit, high intensity in a Zumba class may mean jumping, shimmying, cha-cha-ing, and lunging with their full range of motion. If you don’t work out a lot, you might reach “high-intensity” with far less dramatic moves.

During class, your instructor will alternate high-energy songs with slower tracks that have less demanding dance sequences. This work-and-recovery pattern not only keeps things interesting and gives you a breather, but research suggests it may also burn more calories, build greater endurance, and be better for heart health than exercising at one, consistent intensity.

Whatever level you end up working out at and however hard you push it, Zumba classes can help you build cardio endurance, flexibility, balance, core strength, and confidence.

Looking to exercise a specific part of your body? See if Zumba is the right exercise for you.

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. However, specialized classes such as Zumba Toning use weights to help strengthen and tone the arms.

Legs

Yes. The jumps and lunges that are parts of the choreographed Zumba 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. While the workout involves your whole body, it's not focused on your back muscles.

Flexibility: The dance moves were designed to enhance flexibility.

Aerobic: The high- and low-intensity intervals make Zumba an excellent cardio workout.

Strength: 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.

How much does Zumba cost? 

The cost for a Zumba class can vary, depending upon where you live, what type of place the class is held at, who the instructor is, and whether you are doing it in person or virtually. A single in-person class, for instance, can cost anything from $5 at a local community center to $20 or more at a private gym in a major metropolitan area. If you buy a monthly or multiple-class package, you’ll usually save some money.

Also, Zumba and other group classes may be part of what’s covered by a gym or community center’s monthly or annual membership fee. On-demand and live-streamed classes vary, too. If you go through the Zumba directory, you’ll generally find classes ranging from $5 to $15. Unlimited virtual classes are available on the Zumba App for about $15/month or $99/year. You can also find some free on-demand Zumba classes (of varying quality) on YouTube.

Is Zumba good for beginners? 

Zumba was created for people of all fitness levels and abilities. It’s a supportive environment that welcomes everyone, regardless of their age, race, gender, or experience. So if you’re looking for a way to become more active, Zumba is a terrific place to start. Just be sure to get the green light first from your doctor if you have any health issues or haven’t exercised in a while.

Where do people do Zumba?

In-person Zumba classes are taught at all types of venues, from community centers and schools to private fitness clubs. Classes are generally held in a space with exercise-friendly wood, vinyl, or rubber flooring. Settings can range from fancy studios with mirrored walls and elaborate sound systems to basketball gyms outfitted with a freestanding speaker.

Can you practice Zumba at home?

Part of what makes Zumba so popular is the positive energy generated by dancing and moving in a class filled with other exercisers. That said, on-demand and live-streamed Zumba classes (check out Zumba’s online directory or app) make it easy to dance along with instructors and virtual classmates wherever you might be. Just choose a space that’s free of obstacles and provides plenty of room for you to move. Also, lots of people do virtual Zumba at home with their friends and create their own party and communal vibe.

Do you need equipment for Zumba?

Whether you’re taking class in a studio or at home, the only equipment you need for a traditional Zumba class is a pair of comfortable athletic shoes and clothing that’s easy to move in. If you are taking a Zumba Toning class, your instructor will provide light weights or Zumba’s special Toning Sticks for you to work with. If you do a toning class virtually, you may need to buy Toning Sticks or a pair of light weights.

How often should you do Zumba?

You can do Zumba as often as you want. But two to three times a week is probably a good way to go. That way, if you are up to it, you can give your body and mindset some variety with other types of workouts, such as weight training for strength and yoga for flexibility and balance.

Zumba is one of the most fun and versatile fitness crazes to come along in a long time. Classes can be geared for just about any fitness level. Though most Zumba sessions involve high-impact moves like bouncing and jumping, they can be modified to meet your needs.

If you want an overall strength training program, look for a Zumba class that incorporates some light weights for your upper body.

You can start slowly if needed, or you can dance your heart out if you are in great shape. If you just love to move your body to the music, then Zumba is for you.

Talk to your doctor before joining a class if you have been inactive, have any medical issues, or take any medicines, just to make sure Zumba is right for you. And talk to instructors before class about your fitness level and any health conditions you have so they can suggest modifications.

Is Zumba good for me if I have a health condition?

If you have a health condition, it's important to pick the right exercise routine for your body.

If you were hooked on the Zumba beat before you became pregnant, have no problems with your pregnancy, and have your OB-GYN's approval, then you can keep stepping. But there are some changes that you need to make to stay safe.

Zumba has a lot of high-impact moves that can wreak havoc as your hormones loosen up your joints. Talk to your instructor about switching out some of those jumps and bounces — or any routines that might throw you off balance. And remember to stay cool and hydrated during your workout.

Steer clear of high-impact moves if you have knee or back pain or arthritis. Other ways to get a good workout are gentler on the joints.

If you have a handicap or other physical limitation, consider wheelchair Zumba classes, which are a good, fun, non-weight-bearing workout.

If you have diabetes, Zumba is a great way to lose weight and build muscle. Your blood sugar levels will go down as your energy levels improve. Check with your doctor first to see if you’ll need to change your diabetes treatment plan.

Besides losing weight, Zumba can help lower your risk of heart disease, reduce your blood pressure and bad cholesterol, and boost your good cholesterol. If you have heart disease, your doctor may suggest starting in a cardiac rehab program instead of jumping right into a Zumba class.

Zumba is a cardio dance workout powered by Latin and World music. Designed for people of all body types and abilities, it’s a supportive and welcoming class that makes exercise feel like a dance party. Zumba classes are offered virtually and in person at community centers, gyms, fitness studios, and other public spaces around the world . Zumba offers an affordable, encouraging, and fun opportunity to get fit and celebrate your body’s ability to move.

What can I expect from a Zumba class?

After a brief warm-up, your instructor will begin teaching a series of dance steps that gradually build upon each other during a given song. There’s plenty of repetition, which gives you a chance to learn the dance moves. Throughout the class, challenging cardio numbers alternate with lower-intensity tracks, allowing you to recover a bit before stepping on the gas again. The class ends with some stretching and a cooldown that lets your heart rate drop back to normal.

What happens if you do Zumba every day?

If you’re in good health, you can do Zumba as often as you like. An average-length Zumba class burns around 369 calories, according to research. So, frequent Zumba workouts may help you lose some weight. Doing a class at least two times a week also meets the guidelines for building cardio endurance. But two to three times a week is probably a good way to go. That way, if you are up to it, you can give your body and your mindset some variety with other types of workouts, such as weight training for strength and yoga for flexibility and balance.

Will Zumba get me in shape? 

Research suggests that Zumba is an effective, full-body cardio workout for people of all fitness levels. Based on the concept of interval training, classes alternate between high- and low-intensity dance moves designed to get your heart rate up and boost cardio endurance. Research suggests that 40 minutes of Zumba can burn around 369 calories. So, regular Zumba classes, along with a sensible eating plan and ideally some weight training, may help you lose some weight and tone up.