Calories Burned Zumba Calculator

Zumba is a high-impact workout that combines Latin dance with strength exercises. During a Zumba workout, you can expect to burn around 9.5 calories per minute. This is about 285 calories for every 30 minutes.

Due to the interval style of high-intensity bursts, the activity is particularly effective for fat burning. If you participate in half-hour classes three times per week, you can expect to lose a pound a fortnight.

Continue reading to determine what factors influence how many calories you burn during a Zumba workout and how to calculate your own personal results. Discover whether running or Zumba burns more calories and what effects you can expect to see after ten days of working out.

How Many Calories Do You Burn Doing Zumba?

A small study conducted in 2012 found that 19 female Zumba participants in good health with ages ranging from 18 to 22 burned an average of 9.5 calories per minute during a 39 minute Zumba class.

However, the number of calories that each individual burns during a Zumba class differs due to various factors that include age, fitness level, weight, genetic makeup, and intensity of the workout.

To increase the number of calories you burn during a Zumba class, try a variation such as HIIT (high-intensity interval training) Zumba or a Zumba strength class that includes the use of weights.

Also, wear a heart rate monitor to track whether or not you enter the fat-burning zone and for how much of your workout you remain there. Your heart rate should be around 70% of your maximum heart rate during vigorous activity to optimize fat burn.

How Many Calories Are Burned By Doing Zumba For 20 Minutes?

An intense 20-minute Zumba workout can burn around 200-400 calories, depending on your weight and muscle conditioning.

‘Intense’ is defined as you being out of breath and unable to talk through the workout. If you can talk or hold a conversation, your workout is moderate; your workout is low impact if you can sing.

Use the table below to work out an estimate of how many calories you can burn depending on weight and workout length.

	120lbs	130lbs	140lbs	150lbs	160lbs	170lbs	180lbs
15 minute workout	126	136	147	157	168	178	189
30 minute workout	251	272	293	314	335	356	377
45 minute workout	377	409	440	472	503	534	566
1 hour workout	503	545	587	629	671	713	754

Does Zumba Burn More Calories Than Running?

The short answer is no. Running will burn, on average, more calories than Zumba. However, the effectiveness of the calorie burn is more complex.

Completing a Zumba workout provides you with a more significant variation in intensity than running does. This fluctuation can aid in weight loss, and the rapid heart rate increase is a big calorie burner. Zumba is, overall, one of the most effective ways to burn calories and keep you active.

What Are The Results After Doing Zumba For 10 Days?

Zumba is not a practice that provides immediate results, and you are unlikely to experience any significant effects after ten days. That’s not to say that participating in Zumba classes won’t create changes over time, though.

On average, if you take five Zumba classes per week, you can drop about ½ pound per week. That may not sound like a lot, but in three months, you could lose up to 6 pounds!

And weight loss is far from the only benefit of regularly participating in Zumba classes. Due to the interval-style workout of high-intensity bursts followed by recovery periods, Zumba burns fat better than the average cardio workout.

Zumba is both a dance class and a full-body workout, which means you get to exercise all of the muscles in your body while increasing overall strength and fitness. Hips and abs get a lot of attention, along with thigh and butt, and better flexibility often arises from the practice.

Above all, Zumba is fun! You’ll feel more like you’re at a party than working out, but you’re still burning calories and keeping fit.

Can I Lose Weight By Doing Zumba Every Day?

The frequency of Zumba classes you’ll need to take in order to lose weight varies, depending on how much time your body spends in the fat-burning zone. 

To work out your maximum heart rate, first, subtract your age from 220. Take your answer and multiply by 70% or 0.7 – this will give you the beats per minute you should be aiming to achieve when engaging in a fat-burning exercise.

Looking at the average statistics, if you take a half-hour Zumba class every day, you could expect to burn around 1500 calories per 5-day week. Bearing in mind that the average pound of fat is equal to approximately 3500 calories, you could expect to burn a pound every couple of weeks.

Taking an hour-long Zumba class every day for a 5-day could burn around 3000 calories, which would equate to just under one pound of fat. 

As a general rule, the American Council on Exercise recommends around three exercise sessions each week that burn between 300 and 400 calories each. This amount of exercise is both sustainable and realistic for long-term weight loss.

Final Thoughts

Zumba is a vibrant and fun way to keep fit while losing a few pounds. Don’t expect drastic short-term results, but incorporate Zumba into your daily routine for long-lasting results and a bunch of feel-good benefits.