Try to alternate Zumba with other forms of cardiovascular exercise like swimming, power walking, and jogging.Īnd on days when you don’t practice Zumba, consider strength training. In general, the American Council on Exercise recommends the following for realistic weight loss: Aim to burn 300 to 400 calories per workout session, a minimum of three days a week.Īlso keep in mind your body quickly adapts to exercise. How often you’ll need to participate in Zumba to lose weight depends on your health and fitness goals. How often should you do Zumba to lose weight?
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To keep your energy up, eat a healthy diet full of whole grains, fish, lean protein, vegetables, and fruit.
Losing weight too quickly can be dangerous for your health. While a calorie deficit is important for weight loss, it’s equally important to consume enough calories to keep you energized and to get a healthy balance of vitamins and nutrients. Or try a Zumba strength class that includes weights. You may also burn more calories and fat by participating in a Zumba variation class, such as high-intensity interval training (HIIT) Zumba.
Wearing a heart rate monitor can help you confirm you are working between 55 and 85 percent of your maximum heart rate. If you want to increase the number of calories burned during Zumba, upping the intensity of the workout can help.
How many calories you’ll burn during Zumba depends on a number of factors, including: That was more calories burned than spending the same amount of time kickboxing, doing step aerobics, or power yoga. That totaled up to an average of 369 calories total in about 40 minutes.
#Youtube zumba dance workout free
This free Zumba warmup is another fun one that I like to use for a quick movement break or to warm up for any type of workout.How many calories can you burn with an hour of Zumba?Ī small 2012 study of 19 healthy female Zumba participants ages 18 to 22 burned an average of 9.5 calories per minute during a 39-minute class. I also like that the choreography is smooth and fun. I like that I can get some good movement in within a short time. It is easy to follow and my kids love joining in on it too. This one is one of my very favorite free Zumba workouts. I like this Zumba workout because it offers a variety of instructors and 30 minutes is easy to fit into my day. This free Zumba workout comes with a lot more explanation which is helpful when you are beginning out. This one is for sure to leave you sweaty if you get through the entire Zumba workout. I like this one because the instructor stops to explain movements a little, but also keeps you moving at a great pace. I even use this as a warm up before weight lifting at home or for a quick wiggle break with kids. I love this free Zumba warm up because it gets the body moving quickly and is fun. I don’t use it a lot now, but if you are new to Zumba then it is helpful to learn the basics that are used in many Zumba workouts This video is great for getting started and learning to understand the basics of Zumba. I also really love it for helping kids get their wiggles out during the winter months. I love doing something that distracts me, and is just fun. Over time I’ve compiled my favorite free Zumba workouts on YouTube. I’ve enjoyed doing Zumba with my kids for a lot of years.