How Does Zumba Dance Help in Weight Loss

  • Author :
  • TATA AIG Team
  • Published on :
  • 11/12/2023

Zumba is a Latin-inspired fitness dance program that involves high and low-intensity training intervals. It has gained immense popularity among fitness enthusiasts worldwide and is also one of the more popular workout programs in India.

It helps improve cardiovascular fitness, enhances balance, coordination, agility and even builds some strength despite being an aerobic exercise. Read on to learn about Zumba for weight loss and its other benefits with Tata AIG!

Zumba Dance for Weight Loss: How Does It Work?

Zumba aerobic dance classes are usually 45 - 60 minute group exercises that are led by a certified Zumba instructor. It is a great way to increase your overall physical activity and day-to-day calorie burn.

If you are asking, “Will it help me lose weight?” that will depend on your lifestyle as a whole. To lose weight, you will need to be in a calorie deficit, i.e. you need to burn more calories than you consume.

This can be done by lowering your daily calorie intake or increasing your physical activity (e.g. exercise) – or both. Most people often do a combination of the two.

Generally, you can burn between 300 - 900[1] calories per hour of mid to high intensity Zumba. Therefore, doing Zumba 2 - 3 times a week, combined with strength training sessions and eating a balanced diet, may help you reach your weight loss goals.

You can easily find Zumba classes being offered in gyms and fitness centres. As always, we recommend consulting a certified dietician or healthcare professional before making any major lifestyle changes.


  • Unless instructed by a doctor, healthy women should not eat less than 1,200 calories a day and healthy men should not eat less than 1,500 calories a day.

  • This minimum amount should be maintained even if you decide to increase your physical activity through exercise.

  • For example, if you burn 300 calories during a weight loss Zumba workout, you should aim to consume at least 1,500 calories per day as a woman or 1,800 calories if you are a man.

Benefits of Zumba Exercise for Weight Loss

Zumba Dance Workout for Belly Fat: Since Zumba is a cardio-focused workout that heavily engages your core, it can be immensely beneficial in helping you burn visceral fat in your body. Hence, trying Zumba for stomach fat reduction can be effective.

Beginner Friendly: One of the most important aspects of maintaining a fitness routine is consistency. Since Zumba workout steps are repetitive and classes can be scaled up or down in intensity, you do not need any special dance skills to get started.

Burn More Calories: When using Zumba for weight loss, you get a full-body workout that engages your core, glutes, hamstrings, triceps, and quadriceps, resulting in an overall toned physique.

Types of Zumba Aerobic Dance

Aqua Zumba: As the name suggests, the class is done at the pool and involves low-impact exercises. This type of Zumba workout is great for those with lower extremity injuries.

Zumba Gold: Geared towards older citizens who want to maintain a healthy lifestyle and include regular exercise in their routine. Also performed at a lower intensity.

Zumba Kids: Designed for kids between the ages of 7 - 11 years. It involves traditional Zumba moves along with games and other fun activities to keep kids engaged while still encouraging them to exercise.

Zumba Step: Adds aerobic steps to the traditional Zumba dance moves to increase intensity. It involves more leg strengthening and lower-body targeted moves by stepping on and off an elevated surface.

Hit Your Wellness Goals With Tata AIG!

At Tata AIG, we understand the importance of maintaining a healthy lifestyle. There is no better cure than prevention, and that is what we hope to achieve with our Wellness Programs.

We offer these wellness programs and services under our health insurance plans to encourage our policyholders and reward them for maintaining a healthy lifestyle.

On hitting their wellness goals they are rewarded wellness points that can be redeemed for services at our network hospitals or empanelled service providers. These include services like gym memberships, OPD consultations, health checkups, supplements, fitness items, etc.

If this sounds like a benefit you want under your medical insurance plan, feel free to give us a call!

We also recommend that you compare health insurance policies with each other before settling on one to ensure you buy health insurance at an affordable rate with suitable coverage.

Wrapping Up

Zumba for weight loss is a great way to kickstart your weight loss journey. The program is accessible, beginner-friendly and a sustainable way to increase your overall physical activity.

It can boost weight loss, cardiovascular health, improve mental health and your overall mood. It can also be a great intervention for those who lead a sedentary lifestyle.

To ensure you maintain this streak of good health, consider buying health insurance from Tata AIG. Our plans provide a safety net for unforeseen medical emergencies, saving you from financial distress and ensuring that you lead a stress-free life!

Disclaimer / TnC

Your policy is subjected to terms and conditions & inclusions and exclusions mentioned in your policy wording. Please go through the documents carefully.

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