How fast does zumba fitness work

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 a series 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.

In fact, a big draw of Zumba is that just about anyone can do it, and regardless of how quickly you pick up on the choreography, you're likely to be having fun—and sweating. No special equipment or outfits are needed either. All you need is a positive attitude and to keep moving along with each song. Zumba was officially founded in the United States in 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.

Without time to retrieve his tunes, Perez ended up using a few of his favorite Latin-dance cassettes, and just like that, the new class was born. It became so popular with people in Columbia, that popstar Shakira enlisted him to help choreograph some of her music. In , Perez decided to launch his fitness class in the United States. In , he partnered with two investors and released a series of three Zumba DVDs available through an infomercial.

While the class wasn't an overnight success, it gained significant steam, and by received further investment and expansion with more class formats, Zumba cruises, Zumba vacations, and an extensive instructor training program.

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 s, 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. At the same time, there was a growing focus on the concept of "fitness as fun" to keep members engaged and interested. Zumba effectively delivered on those needs and was overwhelmingly picked up as a regular class offering across the country.

As Zumba grew in popularity, it often became a driving force of gym membership and membership retention, making it a win-win for all involved.

Zumba tends to appeal to a largely 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 roughly and As a result, the brand added numerous programs in an effort to make the class and choreography even more accessible to people of all ages, genders, and fitness levels.

Classes include:. As strength training classes gained popularity over the past decade, pulling people into CrossFit gyms and choreographed strength classes, the Zumba brand worked to add more strength options to its repertoire as well, including:. Almost all of the Zumba brand classes are designed as to 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.

Classes consist of a series of Latin dance songs, each one 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, aiming to participate in at least two to three classes a week. 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.

To keep your energy up, eat a healthy diet full of whole grains, fish, lean protein, vegetables, and fruit. In general, the American Council on Exercise recommends the following for realistic weight loss: Aim to burn to calories per workout session, a minimum of three days a week. Also keep in mind your body quickly adapts to exercise. Try to alternate Zumba with other forms of cardiovascular exercise like swimming, power walking, and jogging.

Benefits of strength training may include toning up and losing body fat faster. Keeping your body challenged is crucial for continuing to lose weight.

Your diet will also be an important factor for weight loss. Work with a nutritionist on a healthy weight loss plan if you need help figuring out your daily diet. Losing one to two pounds per week with a well-balanced diet and exercise routine is considered a healthy goal.

In the past decade, Zumba has increased in popularity around the world. Now most gyms offer a Zumba class several times a week. There are online Zumba videos for beginners, Zumba for weight loss, and Zumba full-body toning.

Zumba can be a fun way to work out. Some other potential benefits may include:. Zumba can be an enjoyable way to fit in aerobic exercise each week and help you meet your weight loss goals.

Combine Zumba with strength training and a healthy diet for best results. Please enter a valid email address. Your Privacy Rights. To change or withdraw your consent choices for Byrdie. At any time, you can update your settings through the "EU Privacy" link at the bottom of any page. These choices will be signaled globally to our partners and will not affect browsing data.

We and our partners process data to: Actively scan device characteristics for identification. I Accept Show Purposes. Wellness Fitness.

By Kathleen Ferraro. Kathleen Ferraro. Byrdie's Editorial Guidelines. Reviewed by Traci Copeland. Fact checked by Sabrina Crews. At-Home vs. In-Studio Zumba vs. Meet the Expert Nora Coyle is a licensed Zumba instructor based in Minneapolis, and has taught for over 10 years at gyms across the Midwest.

Becca Russo is a Chicago-based fitness instructor who teaches Zumba, spin, barre, HIIT, and treadmill classes at gyms and studios across the city. Check out Fitness Blender Workout Videos to find home workouts that use bodyweight moves to build strength and tone the body.

What is Zumba? It is a Latin inspired dance fitness class that usually lasts between minutes.