Zumba: What It Is, Health Benefits, and How to Get Started

Few exercise classes have had Zumba's staying power. This dance workout — which looks and sounds more like a dance party — remains a popular go-to for fitness-minded folks around the world.

Indeed, Zumba is currently practiced by 15 million people in 180 countries, according to the company.

Here’s everything you need to know about what Zumba is, the health benefits, and how to get started.

Zumba is a Latin-inspired dance workout created in Colombia by the celebrity fitness trainer Alberto “Beto” Perez in the 1990s, according to an article in the June 2012 Journal of Sports Science & Medicine. It’s often described as a dance party rather than a workout, because participants are encouraged to move to the beat of the music more than follow the choreography exactly.

Unlike other fitness classes, like step aerobics or hip-hop, Zumba is a trademarked name that refers to classes, programs, and services offered by the brand Zumba Fitness, LLC. That means only those who have been licensed by the company can offer Zumba classes. Instructors have to undergo training through the company before they can be licensed to teach Zumba.

But make no mistake: Zumba is a workout. It’s primarily a cardiovascular activity, “helping to build stamina while burning calories,” says Carolee Poythress, a personal trainer certified by the American Council on Exercise (ACE) and the cofounder and fitness director of Excel Body Fitness, a studio that offers Zumba classes in Cary, North Carolina.

Zumba can be added to your weekly routine as often as you’d like, though one to three times a week is ideal if you want to do it regularly to allow time in your week for other types of workouts, says Alayna Curry, a fitness instructor certified by the Athletics and Fitness Association of America and a licensed Zumba instructor based in Orlando, Florida.

She also recommends adding strength training to your routine two to three days a week. “This will help you increase your strength and lower your risk of injury [during Zumba classes and outside of them],” Curry says.

There are many health benefits associated with this Latin-inspired dance workout.

Research published in December 2016 in the journal PM&R found that regular Zumba classes were an effective type of aerobic activity; they improve participants' cardiovascular fitness and may improve strength and flexibility, too.

Like other types of aerobic exercise, Zumba has been linked to improved markers of cardiovascular health. In one small study published in the Journal of Sports Medicine and Physical Fitness, sedentary obese women saw significant reductions in blood pressure and triglycerides (a type of fat found in the blood) after attending two weekly Zumba classes for 12 weeks.

Plus, many people find dance workouts like Zumba a great way to relieve stress. Classes are fun, Poythress says. “Several participants refer to their Zumba class as therapy.”

While research on Zumba's effects on mental health is lacking, some studies have linked exercise with mood-boosting benefits. A study published in March 2018 in Frontiers in Psychology found that people with mental disorders saw mood improvements after a single bout of moderate exercise.

As with any form of exercise, you should do Zumba regularly to reap these benefits. Time spent doing Zumba counts toward the 150 minutes of moderate-intensity aerobic exercise you should be doing (at minimum) every week for optimal health, per U.S. Department of Health and Human Services guidelines.

“Zumba can be done on a daily basis, for as long as the person has tolerance for it, or it can be done on an intermittent basis along with other forms of exercise like walking or weight lifting,” says Barbara Bergin, MD, a retired orthopedic surgeon in Austin, Texas, who now speaks publicly on health and preventing injury and disability.

Zumba may help with weight loss, because it involves movement and therefore burns calories, Dr. Bergin says.

In the study in the Journal of Sports Science & Medicine mentioned above, healthy women burned an average of 9.5 calories per minute during a Zumba class. That’s more calories per minute than other popular fitness classes, such as power yoga, cardio kickboxing, and step aerobics, reports the American Council on Exercise.

A review and meta-analysis published December 25, 2020, in International Journal of Environmental Research and Public Health concluded that there isn't sufficient evidence that Zumba is effective for weight loss, and that more research is needed. That review did conclude that Zumba was effective in terms of improving VO₂ max, a measure of aerobic capacity (and cardiovascular fitness).

New to Zumba? Here’s what you should know.

1. What Muscles Does Zumba Work?

While Zumba offers a total-body workout, it primarily targets the muscles of the legs and core. “You’ll likely be doing a lot of shuffling side to side and hopping and stepping forward and back, which will engage your quads, calves, hamstrings, and glutes,” Curry says.

Depending on the style of the class and instructor, you may be doing a lot of upper body movement, too, she says.

2. Are All Zumba Classes Alike, or Are There Different Types?

The intensity of Zumba varies from one class — and instructor — to another. There are also classes geared toward specific populations and interests, including chair Zumba, aqua Zumba, Zumba for older adults, Zumba for kids, and more. You can find a full list of the class options on the official Zumba site.

You have many options for finding a Zumba class that fits your schedule, lifestyle, and personal preferences. In-person and online Zumba classes are offered at many gyms, community centers, and boutique fitness studios. Keep in mind that Zumba is a trademarked workout, so you’ll want to find a class led by a licensed Zumba instructor. The official Zumba site offers a directory where you can search for classes led by qualified instructors in your area.

3. Do I Need Specific Shoes for Zumba?

Be sure you have a pair of supportive shoes for Zumba. “You need a style that will provide stability for your ankles and allow you to make quick movements in any direction,” Curry says. Light sneakers or sneakers made specifically for dancing are best. The most important feature to consider is support, “as you’ll be sliding and stomping a whole lot,” Curry says. Some people prefer mid- or high-top shoes for ankle support.

4. What Should I Wear for Zumba?

You’ll also want to wear clothes that are comfortable and allow you to move without restriction. “Zumba is primarily a cardio workout, so you’ll work up a sweat,” Curry says. Take that into consideration when choosing workout gear. Opt for moisture-wicking fabrics like polyester, nylon, and spandex.

Zumba may not be appropriate for everyone. Err on the side of caution and check with your healthcare provider before trying Zumba if you have a chronic heart condition, high blood pressure, or musculoskeletal issues like arthritis, Bergin says.