Nutrition Boomerang

How effective are your Zumba sessions?


There are different ways to lose and maintain healthy body weight. There is an overload of advice on the internet to lose weight more efficiently with exercises like weight lifting, jogging, running, walking, etc. But, every piece of advice melts down to a question -what do you like the most? Can you do it every day? Does it help you stay fit and healthy? Let’s see how different exercise forms work to stay fit and healthy. We will start with Zumba as it is gaining popularity in the fitness industry. But, should you choose Zumba to lose weight or build muscles? 

Dance your heart out with Zumba:

A Latin-inspired dance workout is gaining popularity as one of the most fun and exciting exercise classes. The low to high-intensity dance moves in Zumba helps move your heart rate up and raise cardio endurance.

Zumba is for everyone who doesn’t feel like doing traditional workouts. So, ditch them and join a party. Put on your favorite music and start moving.

When we say Zumba is for everyone, we mean it. If you’re the one who likes weights too, there’s a Zumba toning that involves weight for some extra calorie burning. Or do you want your kids to join you in your workout sessions? Zumba is an answer to everything. Stay tuned and engage your kids in health and fitness, 

Zumba to lose weight- Really?


Target areas: 

  1. Core: Few of the dance steps in the intense Zumba workouts emphasize the hips and midsection which helps in strengthening the core.
  2. Arms and legs: Zumba involving weights can help in toning arms. Also, the moves in Zumba involve jumps and lunges targeting quads and hamstrings.
  3. Glutes: Feel the burn in your bum while enjoying the beats. Yes, Zumba targets your glutes too. 

Zumba is a full-body workout as it involves the movement of an entire body. Those dance moves will make you move your arms, shoulders, and legs. The best part about doing Zumba to lose weight is you can do it anytime, anywhere with zero equipment. 

How does Zumba help in losing weight?

Zumba is an effective full-body workout, and an hour session can burn those excess calories. But, to lose weight, one has to stay in a calorie deficit and requires changes in diet. So, will it help in losing weight? – Yes, but with a lifestyle change.

Doing it two to three times a week with a balanced healthy diet will help you lose weight and stay fit. Make sure you move your body often.

How often should you do Zumba to lose weight? 

We now know that Zumba can help us lose and maintain weight. But, how often should you do it? 

You will burn calories once you start working out regularly, but the body adapts to exercise quickly. It is advisable to increase the intensity with time. Also, you can do Zumba thrice a week with other two days in strength training. Strength training will help you tone your muscles and lose weight faster. 

Focus on a well-balanced diet to lose weight. Make sure you include proper nutrients and vitamins. Losing half a kg a week is a healthy weight loss process. 

How many calories do you need to burn with Zumba to lose weight?


Losing weight too fast could be dangerous for your overall health. Make sure you lose it the right way. 

Weight loss or weight gain is all about calorie intake. One requires you to stay in a calorie deficit, and the other focuses on staying in a calorie surplus. Losing 0.5 (half) kgs a week is an ideal weight loss. 

Zumba helps you burn around 300-900 calories an hour (age 18-22), but the figures are vague. No one can determine the actual number of calories as they depend on various factors like:

  1. Age
  2. Gender
  3. Intensity
  4. Weight and Height
  5. Genetics

These factors make it challenging to calculate an exact number of calories. 

So, if you wish to increase the number of calories burned: 

  • Increase the intensity by adding weights. Zumba strength classes will help you tone your body and strengthen your muscles while burning extra calories.
  • Try other workout options like weight training, HIIT(high-intensity interval training), etc on other days of the week.

A calorie deficit diet and 3-5 days/ week workout sessions can help you lose weight. While staying in a calorie deficit is crucial, make sure your body gets the required nutrients and vitamins.

Check out this post and learn how to lose weight the right way with a healthy calorie deficit.

Other amazing benefits of Zumba include:

  1. Improve blood pressure: A study shows that Zumba can lead to a reduction in blood pressure and triglyceride levels with minimal weight loss.
  2.  It’s for everyone: Yes, Zumba suits every age group and one can easily choose the intensity they prefer. Just keep moving with the beat and stay active.
  3. Get social: A Zumba class will allow you to meet people from different backgrounds. A group workout increases accountability and fun.
  4. Improves mood: Music and dance can improve mood instantly. So, dancing to the beats with a group can improve mood and thus help in dealing with mental health issues. 
  5. Good for mental and physical health: Exercise releases happy hormones- endorphins. So, spending an hour in a Zumba class will improve your mood.

Now, no more excuses to start your weight loss journey. Search for a nearby Zumba class and observe how this fun activity- Zumba will help you lose weight.ย 


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  • Reply
    Manisha Garg
    May 30, 2022 at 11:15 am

    I enjoy dance and I have been meaning to join a zumba class this post really has helped me make a final decision. Thanks.

  • Reply
    May 30, 2022 at 4:44 pm

    Zumba is an energetic form of exercise that creates a positive effect. I have tried Zumba and benefitted from it and I completely agree from the pointers mentioned in the post.

  • Reply
    May 31, 2022 at 6:16 am

    Zumba is one fun way of keeping your body moving. With tons of content on YouTube that you can follow at home, or dance along with a buddy or two to keep it more entertaining and enjoyable. Self-Care doesn’t need to be too complex, sweating and exercising like doing zumba can be done by anyone, anywhere, and anyhow (let’s be honest, not all knows how to dance, but who cares!๐Ÿ˜)

  • Reply
    Sandy N Vyjay
    August 16, 2022 at 3:38 pm

    Zumba seems to be a really effective activity to shed calories and lose weight. I am sure, regular Zumba workouts are beneficial holistically to the body, mind, and soul.

  • Reply
    August 16, 2022 at 3:53 pm

    My mom used to do Zumba classes when we lived in Cape Town and I must say she really enjoyed those. Itโ€™s indeed a great form of cardio that is effective for full body – plus itโ€™s Fun!

  • Reply
    Ranjeeta nath Ghai
    August 16, 2022 at 4:21 pm

    Loved this article. I have thought of doing Zumba so many times, but I was never convinced it would work for me. Turns out, it’s an awesome workout!

  • Reply
    August 17, 2022 at 1:04 am

    Not really a fan of Zumba sessions
    It happens in my building but I prefer walking or running

  • Reply
    August 17, 2022 at 4:55 am

    I have not tried Zumba yet but heard a lot about it. I always wanted to try it itโ€™s a great workout which takes care of our overall body.

  • Reply
    August 17, 2022 at 8:03 am

    Zumba is like a full body workout ๐Ÿ˜ and helps to shred weight overall. It also helps in flexibility so your body can feel free without much pain. โค๏ธ Great workout pattern.

  • Reply
    August 17, 2022 at 6:00 pm

    Zumba is a fun, effective dance workout that is a good option for people who enjoy upbeat music and an energetic group exercise environment.

  • Reply
    Rakhi Jayashankar
    August 18, 2022 at 9:06 am

    My friends swear by the fun and benefits of Zumba but I never got to make use of it. Got to start doing it soon

  • Reply
    Sarita Panda
    August 19, 2022 at 12:13 pm

    Wow this is so in depth knowledge about Zumba , thank you for sharing this as i was thinking to start some workout but always ended up with excuses but I love dancing so will definitely start doing Zumba ๐Ÿ˜๐Ÿ˜

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