Zumba Calories Burned Calculator

How Many Calories Can You Burn During A 40-Minute Zumba Session?

A study involving 19 women found that a 39-minute Zumba session could help burn 9.5 kcal per minute, which means an average of 369 kcal per session (1). However, the exact calories burned depend mostly on weight, heart rate, height, and age, and may vary from person to person (2). The chart below provides a rough estimate of calories you might burn depending on your Zumba session duration and weight.

Chart (Time vs burn calories)

Calories Burned During A 1-Hour “STRONG by Zumba” Session

A 1-hour session of “STRONG by Zumba” (which is now called “STRONG Nation”) can help you burn up to 400–800 calories (3). However, remember that it is not like the traditional Zumba and is not a dance-based workout routine. It is actually a high-intensity interval training (HIIT) workout. “STRONG by Zumba” involves muscle conditioning, plyometric training, and cardio, and all movements are choreographed on the beat of the music.

Can Zumba Help You Lose Weight?

Yes, Zumba can help you burn calories and lose weight. However, you have to combine it with a balanced diet and strength training to ensure better results. Zumba will be effective only when you create a calorie deficit by consuming fewer calories than you are burning every day. Try combining Zumba with strength training or high-intensity interval training (HIIT) to optimize your weight loss workout. This combo will improve your overall fitness by targeting different muscle groups while keeping your exercise routine exciting. Apart from Zumba and HIIT, there are many other effective exercises to burn calories. You may try any of them or add them to your daily workout sessions at least thrice a week to elevate your weight loss journey and achieve your fitness goals.

Does Zumba Burn More Calories Than Running?

No. According to the American Council on Exercise, running burns 11.4 calories per minute (for a person weighing 120 lbs.), whereas Zumba burns 9.5 calories per minute (1), (4).

Even though running is more effective than Zumba for burning calories and losing weight, a dance fitness routine is best for those who may find it difficult to stick to a monotonous exercise routine. You may check out dance for weight loss and try any of the forms of dancing. They are a fun and engaging way to stay active. Moreover, running may strain joints, whereas, Zumba is easy on the joints and ligaments. As a result, it might be a good option for those with joint issues or those who have recovered from surgery.

Does Zumba Gold Burns Calories?

Yes. Zumba Gold workout helps burn calories and is customized for older adults who want to lose weight and stay fit and active. It involves low-impact, easier movements that do not strain the joints and ensure an overall workout. Zumba Gold focuses on improving fitness, balance, coordination, and muscle conditioning, and impacts the cardiovascular system (2). Though it burns fewer calories than traditional Zumba, it improves the range of motion and strengthens bones. Zumba Gold also puts a heightened focus on Zumba as a social group exercise. The next section discusses a few tips you can follow to do Zumba for weight loss.

Zumba For Weight Loss: Tips To Follow

You can reap the maximum benefits from Zumba if you pair it with a nutritious and balanced diet. Therefore, it is crucial to work with a nutritionist. Here are a few diet tips you may follow to get the most out of your Zumba routine:

• Consume plenty of fruits and vegetables every day. Include whole grains like quinoa, brown rice, and oats in your daily meal plans.
• Consume carbs in moderation. Avoid empty carbohydrates like white flour and bread, pasta, and cookies.
• Include lean proteins such as eggs, chicken, and fish in your diet. If you are a vegan or vegetarian, you can consume soy protein (like tofu).
• Follow your hunger signals. Eat only when you feel hungry and choose healthy snacks, like fruits, nuts, cheese, etc. Eat several times a day to keep your energy up. Just make sure you’re choosing healthy snacks.

It is always better to follow your body’s signals and needs. Instead of focusing on fast weight loss, try to lose weight gradually. Ideally, you should try to lose around 1-2 pounds weight per week. So, pay attention to your body signals and set your diet and exercise routine accordingly. Now, let’s look at the other health benefits of Zumba. Scroll down.

Other Health Benefits Of Zumba

• Helps strengthen your core muscles
• Improves flexibility and promotes better hip movements.
• Boosts heart health, since it’s an aerobic exercise.
• Improves coordination
• Reduces stress and improves mood.
• Increasing energy.

In addition, practicing Zumba improves aerobic capacity and muscle strength (5). It’s a fun way to burn calories, lose weight, and stay healthy. However, ensure you do not overexert yourself. Work out under the supervision of a trained instructor and consult a nutritionist to ensure you are maintaining a proper diet and getting enough nutrients to replenish your body and get the best results.