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How Many Calories Do You Burn During One Hour of Zumba?
Zumba inspires a clublike atmosphere as you shake and shimmy across the aerobics room floor. You get lost in the beat of music, which includes salsa, merengue, reggaeton and hip-hop, while creating a fitter and slimmer you. The number of calories you burn depends on your size and the intensity with which you party. According to the online calorie calculator Health Status, Zumba class burns about 504 calories per hour if you weigh 150 pounds. Larger people burn more; a 200-pound person, for example, burns 720 calories in an hour, while a 130-pound person burns 468 calories. A class that's based more on classic Latin dances such as salsa burns about 321 calories per hour if you weigh 150 pounds.
In a study sponsored by the American Council on Exercise, 19 college-age women participating in Zumba while wearing heart rate monitors showed an average burn of 9.5 calories per minute, with burn rates ranging from 5.1 to 15.3 calories per minute. In a less scientific study published in Glamour in 2014, participants wearing activity trackers reported burning 423 to 787 calories in a vigorous one-hour class.
Turn Up the Heat
How To Lose Weight with Dumbbells
If you want to burn more calories in class, you'll have to pick up your intensity. Use up a lot of space when you dance -- move forward and back or side to side with gusto and flair. Extend your arms fully as you perform arm movements to capitalize on the calorie-burn potential.
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- Shape: 5 Ways to Burn More Fat in Zumba Class
- American Council on Exercise: Zumba Fitness: Sure It’s Fun But Is it Effective?
- Health Status: About the Calorie Burn Calculator
- Glamour: Which Workout Burns the Most Calories? We Put Some Popular Classes to the Test
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Andrea Cespedes is a professionally trained chef who has focused studies in nutrition. With more than 20 years of experience in the fitness industry, she coaches cycling and running and teaches Pilates and yoga. She is an American Council on Exercise-certified personal trainer, RYT-200 and has degrees from Princeton and Columbia University.