Zumba Calories Burned Calculator

Zumba is a high energy form of aerobic exercise which can increase your physical activity and daily calorie burn. Zumba helps you in burning around 300 to 900 calories per hour depending on the intensity. Zumba done thrice a week along with a balanced diet will help you lose weight to a great extent.




Calories Burned:

How many calories do you burn doing Zumba?

Chart (Time vs burn calories)

Time(minutes)Calories (depending on weight)
150 lbs200 lbs250 lbs300 lbs350 lbs400 lbs

Zumba calories burned myfitnesspal

Calories burned dancing by women whose weight range from 120 to 170 pounds would be between 350 and 650 calories in an hour of Zumba.The exact calories burned depends mostly on the weight,muscle content and fitness level.

Zumba is also a fun way to get in your cardio without actually feeling like you’re working out.

You might have the question ‘Does zumba burn a lot of calories?’ The calories burnt depends on your weight, how intense is the dance activity and its duration.

Below is a general estimate of how many calories you can burn during a 45 and 60-minute Zumba class.

Zumba 20 minute express calories burned

If you are short of time and want to lose calories in just 20 minutes, an intense Zumba can help you lose approximately 200-400 calories depending on your weight in 20 minutes

Strong by Zumba calories 1 hour

‘Strong by zumba’ is the fitness trend that will make you workout so hard that you burn up to 1000 calories in one session. It involves a high intensity workout with muscle conditioning which results in burning more fat and calories and provides shape to your body.

Music is played while workouts go on in weight and jump training and body conditioning.. It also involves squats,lunges and burpees and targets your arms, legs, glutes and stomach. This results in people becoming strong by zumba calories burned.

Can Zumba help you lose weight?

Zumba can help you lose weight in a manner that almost everyone enjoys.It is a fun way of losing weight through dancing to music instead of the hard way of toiling on the treadmill. As the sessions are fun, people keep attending them losing calories the easier way

Does Zumba burn more calories than running?

Traditional workouts like running can get a bit mundane and repetitive, and there hasn't really been an alternative that is both fun and a calorie burner like Zumba. Running may burn more calories per minute , but Zumba has more variation in intensity which can certainly help losing more weight. The one that elicits a more rapid heart rate is the bigger calorie burner. Zumba inspired group workout keeps you active and burns calories quite effectively as compared to other forms of workouts.

Zumba gold calories burned

The Zumba Gold workout has been customised for the older adults which involves easier movements causing lesser joint impact while music such as salsa, merengue or reggaeton is played. Though fewer calories are burned , it improves the range of motion, strengthens bones and provides the required shape to the body. Zumba Gold also puts heightened focus on Zumba as a social group exercise.

Tips for weight loss with Zumba

Participating in Zumba classes means you’ll be getting plenty of cardiovascular exercise. To meet your weight loss goals, you’ll also want to eat a healthy diet.

  • Fill your plate each day with whole grains like quinoa, brown rice, and oats.
  • Avoid empty carbohydrates like white bread, pasta, and cookies.
  • Lean protein such as egg,tofu,chicken and fish can be included regularly.
  • Add fruits and vegetables to every meal.
  • Eating every three hours or so will help keep your energy up. Just make sure you’re choosing healthy snacks. Fresh fruits, cheese and nuts can be consumed at regular intervals which does not burden you with lot of unnecessary calories

Losing one to two pounds per week with a well-balanced diet and exercise routine is considered a healthy goal

Other benefits of Zumba

  • Strengthening your core and becoming more flexible from the hip and midsection movements
  • Boosting heart health from aerobic exercise.
  • Improving coordination from dance movements.
  • Improving mood.
  • Increasing energy

Frequently Asked Questions

Is Zumba better than the gym?

Zumba wins the bet on entertainment over the gym, and it is a better choice for those who love dance. Both Zumba and the gym have their own benefits. Zumba helps you lose weight faster while hitting the gym helps build and tone the muscles.

What is a good BMR number?

Most people’s BMR value falls between 1000-2000, which means your body needs these many calories to function properly while resting.

Is Zumba better than walking?

Zumba is a better option than walking for those looking for weight loss. It helps burn more calories than walking.

Will Zumba reduce belly fat?

Yes. It has been scientifically proven that Zumba helps reduce belly fat and body circumference (1).


  1. The effects of zumba and strong by zumba on body fat and circumference in women aged 20–40 https://www.researchgate.net/publication/359396265_The_effects_of_zumba_and_strong_by_zumba_on_body_fat_and_circumference_in_women_aged_20-40

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