Calories burned doing Zumba or a dance workout
Dance workouts such as Zumba and aerobic dance keep you moving to music, which makes it easy to keep going for the whole class.
That is roughly the energy in about 4.5 bananas, about 4 rotis or about 2.5 samosas.
At every effort level
| Effort | MET | Calories for 60 min |
|---|---|---|
| Low impact | 5 | 350 kcal |
| Regular class | 6.5 | 455 kcal |
| High energy class | 7.3 | 510 kcal |
Calories burned doing Zumba or a dance workout, by weight and time
At a regular pace (Regular class).
| Body weight | 30 min | 45 min | 60 min | 90 min |
|---|---|---|---|---|
| 50 kg | 165 kcal | 245 kcal | 325 kcal | 490 kcal |
| 60 kg | 195 kcal | 295 kcal | 390 kcal | 585 kcal |
| 70 kg | 230 kcal | 340 kcal | 455 kcal | 685 kcal |
| 80 kg | 260 kcal | 390 kcal | 520 kcal | 780 kcal |
| 90 kg | 295 kcal | 440 kcal | 585 kcal | 880 kcal |
Good to know
- Higher-impact classes with jumps burn more than low-impact ones.
- Warm-up and cool-down are slower, so the class average is a bit lower.
These are estimates for an average adult, based on the Compendium of Physical Activities. Your real figure depends on your fitness, technique and effort. This is general guidance, not medical advice.
Questions people ask
How many calories does an hour of doing Zumba or a dance workout burn?
At a regular pace, a 60 kg person burns about 390 kcal, a 70 kg person about 455 kcal and an 80 kg person about 520 kcal in an hour. Taking it easy (low impact) burns about 350 kcal for a 70 kg person, and going hard (high energy class) about 510 kcal.
How many calories does 30 minutes of doing Zumba or a dance workout burn?
At a regular pace, about 195 kcal for a 60 kg person, 230 kcal for 70 kg and 260 kcal for 80 kg. Use the calculator above to enter your own weight and time.
How is the number worked out?
Calories burned = MET x your weight in kg x time in hours. A MET says how many times more energy an activity uses than sitting still. For doing Zumba or a dance workout we use 5 (easy), 6.5 (regular) and 7.3 (hard). These values follow the Compendium of Physical Activities, a standard research list, and are averages for adults.
How accurate is this?
It is an estimate, usually within about 20 percent. Your fitness, technique, body build and how hard you really work all change the true figure, and fitness watches can differ from it too. Use it to compare activities and plan, not as an exact count.
Is doing Zumba or a dance workout good for weight loss?
Any activity that gets you moving helps, and the best one is the one you will keep doing. Weight depends on what you eat as much as what you burn. As a very rough rule, around 7,700 kcal is about 1 kg of body fat, but real results vary from person to person. If you have a health condition, check with a doctor before starting something new.
