Is Zumba good at cardio

Zumba: Everything about the sweaty dance workout

Zumba is the largest international dance-fitness brand, the Zumba community already counts 15 million people in 200,000 locations in 186 countries worldwide.

The Colombian Alberto Perez, known as "Beto", developed this special workout from aerobic elements combined with dance steps from salsa, calypso, reggaeton, samba and merengue in his home country in the mid-1990s. In 1999 he brought the trend to America.

The coach actually only used his Latino music for the aerobics class out of embarrassment (he also looks after international pop stars as a fitness trainer and choreographer) because he had forgotten his CD.


The hot South American rhythms are so popular that from then on Perez has to constantly come up with rhythms from rumba, salsa, cha-cha-cha, merengue and co.

The new choreography became so popular that in 1996 pop star Shakira hired him as a choreographer for her album “Pies Descalzos”. Later she contributes her song “Loca” to the training music, even very enthusiastic about the fun workout.

The great success in his home country drives Perez to the USA at the end of the 90s. In 2001 he founded Zumba Fitness LLC with Alberto Perlman and Alberto Aghion, based in Florida.

The fact that Perez 'concept is successful can be seen from the fact that there are now more than 10,000 certified trainers around the world. As the creative director, he keeps an eye on the training of the instructors.

What does Zumba bring?

Dynamic movement, lots of fun and exotic sounds are in the foreground. Stress and extra pounds are simply danced away.

Due to the constant movement and changing speeds, the dance and endurance training increases the stamina and at the same time helps to reduce weight. Fat burning is stimulated, new muscles convert more energy and the body is toned without worrying lines on the face.

Many active people therefore use Zumba to lose weight, because depending on the level of training and body weight you can burn up to 600 calories in a one-hour Zumba workout.

Reading tip

Zumba is primarily endurance training, the workout really gets the cardiovascular system going.

The varied dance moves also train coordination and strengthen all major muscle groups in the body. But also smaller muscle groups, which are important for core stabilization, have to work vigorously.

Many movements that come from the hips also have a positive effect on the back muscles and promote the mobility of the spine.

However, you should be careful if you already suffer from back pain: Zumba can exacerbate existing complaints under certain circumstances. It is best to clarify this with your doctor or orthopedic surgeon.

The rousing interval workout is a real power number when it comes to toning, endurance training, fitness and weight loss. The joy of movement and the southern music make the effort much less noticeable.

Meanwhile, there are already imitators who jump on the Latino Dance Fitness train - for example the Caribbean soca dance or Bokwa.

Zumba fitness - these classes are available

As a beginner you should pay attention to a few things, for example what kind of training clothes and the basic step. Many studios also offer special Zumba courses for beginners that slowly introduce you to the workout.

In addition to the classic, dance-oriented Zumba fitness course, you can now train other workout creations; in the meantime, various types of courses have become established in the studios.

  • Aqua Zumba
    If it takes place in the water, it improves your stamina
  • Zumba gold
    For older active people and people with restricted freedom of movement
  • Zumba gold toning
    For middle-aged people. Moderate intensity, primarily intended to improve strength, flexibility, posture, and coordination. Toning sticks are used.
  • Zumba in the circuit
    Addresses Zumba fans who want to supplement a circuit training
  • ZumbAtomic / Zumba Kids
    For youngsters from 4 to 12 years of age. The main thing here is having fun moving - with child-friendly songs and easy steps. The kids workout promotes balance and coordination, memory, creativity, discipline and teamwork. The course also strengthens the children's self-confidence.
  • Zumbini
    For the little ones from 3 years
  • Zumba Sentao / Sit Down
    Zumba with a chair as a central training tool
  • Zumba Step
    A step bench is used as a training device. Zumba fitness and step aerobics merge here and primarily train legs and buttocks.
  • Zumba toning
    Zumba workout especially geared towards figure shaping, with a focus on stomach, legs, buttocks and arms. Special equipment: Zumba toning uses small hand weights, the Zumba toning sticks. A rattle has also been integrated into the 450 gram dumbbells, which also provides Zumba-typical sound effects. which are supposed to increase the success of the training. In addition to figure-shaping exercises, this Zumba variant also uses a larger part of endurance training.
    The latest creation from Perez (see photo above) is called STRONG:
    A program in the style of high intensity interval training (HIIT). STRONG is the world's first fitness program based on a "reverse engineering process": Only when the workout with all its elements is complete, the music tracks are produced and synchronized with the individual movement elements and exercises. You no longer have to count reps. Instead, at STRONG you start simply training to the beat.
    In this highly intensive group fitness training, the participants get to know their limits - and also learn how to overcome them. The workout goes really well, nobody gets out dry: From time to time there are more burpees, squats, push-ups and lunges.
    The fitness company hires top international stars to produce the workout sound - including Grammy Award winner Timbaland and electro house DJ Steve Aoki.

Find a Zumba class near you

Under the motto “Exercise in Disguise”, the fitness company has been combining infectious rhythms with easy-to-learn choreography for an effective full-body workout since 2001.

However, this feels more like a party than an effective workout - one of the reasons for the great popularity of the group fitness class. You can find out where you can find suitable courses in your area or near you online in the Zumba course finder.

Dance with Zumba fan Meghan Trainor to "No Excuses"

Pop star and Grammy winner Meghan Trainor motivates women all over the world with her single “No Excuses”: She is the first music artist to dance in an official Zumba choreography clip, together with an all-female ensemble.

The artist wants to motivate fans of Latino group fitness and everyone who wants to become one to respect each other and simply join in and start dancing.

For her, Trainor's latest move was just a logical consequence: “When I'm in the gym, I always hear that my music is being played in the classes. So I thought - let's go to Zumba and create something very special for Exc No Excuses ’,” says Meghan Trainor.

“The company and I both believe that motivating and inspiring others is important! I want this choreography to motivate everyone to move and inspire them to think about respect and insolence and just love themselves. "

“Our workouts have always been about inspiring others to feel strong and confident. That's definitely something we hear in Meghan's songs as well - that makes her the ideal partner for us, ”said Carolina Moraes, VP Marketing of Zumba.

“We are very happy that she is dancing in the official choreography video for‘ No Excuses ’. The song spreads a good mood, together with a message that corresponds to the core values ​​of our company and at the same time fits perfectly into every class. "

Another message from this campaign: Beyond reggaeton, merengue and salsa, the dance workout is simply great fun!