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How Many Calories are Burned by Zumba?



Welcome to the zumba section of DietandFitnessToday where the highest number of calories burned is 517 Calories, for high intensity Zumba class. This is for an average male weighting 190 pounds (86 Kg). Below is a list of 3 activities based on the general description of zumba, ranging from the highest calorie burn from 'high intensity Zumba class' which burns 517 calories in 30 minutes through to the activity 'low intensity Zumba class' which has the lowest calorie burn of 263 calories in 30 minutes, for a typical adult weighing 190 pounds (86 Kg).

For medium intensity Zumba class, which is a typical intensity activity under the general description of zumba activities, the average calories burned by a person weighing 190 pounds (86 Kg) in 30 minutes is 388 Calories. In one hour medium intensity Zumba class will burn 776 Calories.

Summary of Zumba Information and Charts

To help you find the information you need, we first focus on medium intensity Zumba class which is the most common zumba activity. This is followed by the activities with the highest burn rate which is high intensity Zumba class, and the lowest which is low intensity Zumba class, giving the average calories burned per minute and per hour, along with food calorie equivalents and our new proprietary calories burned score© and calories burned rank©The calorie score gives an indication of the relative burn rate of the zumba activities measured as a percentage score out of 100 for the different zumba activities, where 100% is the maximum calorie burn which we estimate from running at a pace of 4 minutes per mile which is a world class speed for running for 30 mins.

The calorie rank is the rank of the zumba activity compared with all other 800 activities in our database to give an indication of the percentage of activities which have a higher or lower calorie burn. A rank of 1 means it is the highest ranking activity in terms or calorie burn and a rank of 100 means it is the activity with the lowest carlorie burn compared with all other activities.

Effect of Intensity on the Calorie Calculator

Although the above is a typical example for zumba, the calculator we use to determine the calories burnt depends on the intensity, duration and your body weight. At the bottom of the article we have a variety of different intensities which can be personalized based on your weight and the duration of the activities, using our free calculator.

Calorie Score and Calorie Rank for Zumba

At dietandfitnesstoday we have a new proprietary concept of a Calories Burned Score© and Calories Burned Rank©.

Calories Burned in 30 Minutes for a Typical zumba Activity

As we have previously mentioned Medium intensity Zumba class is a moderate and typical level of intensity for zumba and can be used as a general representative approximate measure for calories burnt by zumba. For this activity in 30 minutes an average man weighing 190 pounds (86 kg) burns 388 Calories, while an average woman weighing 163 pounds (74 kg), in 30 minutes burns 333 Calories.

Calories Per Minute

The calories burned per minute for Medium intensity Zumba class is 13 Calories per minute, for a typical man and for a typical female is 11 Calories per minute.

Calories Per Hour

The calories lost in one hour is 776 calories for a typical man, and 665 calories in one hour for a typical woman.

How to Burn 100 Calories

To burn 100 calories for a typical male would require 8 minutes of the activity medium intensity Zumba class and to burn 100 calories with the same zumba activity for a typical female would take 9 minutes.

Score and Rank

Medium intensity Zumba class has a Calorie Burned Score© of 37.1 out of 100 which means it gives a calorie burn of 37.1 % of the highest realistic calorie burn possible. This activity has a Calorie Burned Rank© of 43 out of 100 ie it is in the top 43 % of activities in terms of calorie burn. There are in fact 85 activities that have a higher calorie burn than medium intensity Zumba class

Equivalent Activities

The following activities burn the same number of calories as Medium intensity Zumba class -

  • bicycling, 12 mph, standing, hands on brake hoods, 60 rpm
  • climbing hills with 42+ lb load
  • cross country skiing at a moderate speed and effort of 4.0-4.9 mph
  • fire fighter, hauling hoses on ground, carrying/hoisting equipment, breaking down walls etc., wearing full gear
  • horseback riding, jumping

Comparison with Inactivity

30 mins of inactivity for example just sitting and watching television burns 43 calories for a typical man and 37 calories for a typical woman. Which means Medium intensity Zumba class burns 9.7 times more calories than the equivalent time of inactivity for an average man and 9.0 times more calories for an average female.

Food Calorie Equivalents

This level of 388 calories burnt by an average man medium intensity Zumba class is equivalent to 0.7 Big Macs, 1.4 snickers bar, 3.2 Starbucks Grande Skinny Lattes, 1.3 cheeseburgers, 1.4 slices of pizza or 1.0 large blueberry muffins.

For an average female burning 333 calories is equivalent to 0.6 Big Macs, 1.2 snickers bar, 2.8 Starbucks Grande Skinny Lattes, 1.1 cheeseburgers, 1.2 slices of pizza or 0.9 large blueberry muffins.

Weight Loss from Zumba

To answer the question how many pounds will I lose from the activity zumba? Taking this example of medium intensity Zumba class in 30 minutes, the weight loss for a typical man is a minimum of 0.06 pounds, and a typical woman would lose 0.05 pounds.

Based on 4 sessions per week of medium intensity Zumba class for a duration of 30 minutes per session, the approximate time taken to lose one pound is 4 weeks for a man and 5 weeks for a woman, assuming no other changes in lifestyle or eating habits.

The same 4 sessions per week of medium intensity Zumba class for a duration of 30 minutes per session, would lose 1kg in 2 weeks for a man and 2 weeks for a woman.

Zumba Activity with the Highest Calorie Burn

The highest number of calories burned for an average person is achieved by high intensity Zumba class. For this activity in 30 minutes an average man burns 517 Calories, while an average woman in 30 minutes burns 444 Calories.

This activity of high intensity Zumba class has a Calories Burned Score© of 50.6 out of 100 which means it gives a calorie burn of 50.6 % of the maximum realistic calorie burn possible. This activity has a Calories Burned Rank© of 26 out of 100 ie it is in the top 26 % of activities in terms of calorie burn. There are in fact 33 activities that have a higher calorie burn than high intensity Zumba class

Zumba Activity with the Lowest Calorie Burn

The zumba activity with the lowest calories burnt is low intensity Zumba class, which for an average man in 30 minutes burns 263 Calories, and for an average woman burns 226 Calories.

This activity of low intensity Zumba class has a Calories Burned Score© of 24.1 out of 100 which means it gives a calorie burn of 24.1 % of the maximum realistic calorie burn possible. This activity has a Calories Burned Rank© of 63 out of 100 ie it is in the top 63 % of activities in terms of calorie burn. There are in fact 228 activities that have a higher calorie burn than low intensity Zumba class

Average Calories Burned by Zumba

Based on the the list of 3 zumba activities, shown below, the average calories burned for an average male, weighing 190 pounds (86 kg) is 389 Calories for 30 minutes of zumba. The average burnt for an average female, weighing 163 pounds (74 kg) is 334 Calories for 30 minutes of zumba.

Zumba for 30 minutes - Calories Burned Calculator

Calories Burned in 30 minutes of zumba for Average Male (M) and Female (F) (click to personalise).
high intensity Zumba class - calories  Male=517 kcal, Female=444 kcal.
medium intensity Zumba class - calories  Male=388 kcal, Female=333 kcal.
low intensity Zumba class - calories  Male=263 kcal, Female=226 kcal.

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You can browse other common activities from our database, from the links below or visit the compendium at https://sites.google.com/site/compendiumofphysicalactivities/home.

Calories Burned Activities


  aerobics
  at work
  badminton
  baseball
  ballet
  ballroom dancing
  basketball
  boxing
  biking
  canoeing
  climbing
  cleaning
  cricket
  cross country skiing
  crossfit
  cycling
  dancing
  exercise
  elliptical
  fishing
  football
  fencing
  gardening
  golf
  gymnastics
  hiking
  horse riding
  housework
  ice skating
  jogging
  judo
  karate
  kayaking
  kick boxing
  pilates
  rodeo sports
  rollerblading
  ropejumping
  rowing
  rugby
  running
  resting
  sailing
  shopping
  sitting
  skating
  skiing
  sleeping
  soccer
  softball
  spinning
  sports
  standing
  step aerobics
  swimming
  tae kwan do
  tennis
  treadmill
  volleyball
  walking
  water polo
  weight lifting
  yoga
  zumba

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Disclaimer: The information provided by Diet & Fitness Today is for general information and should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. You should always consult a licensed physician or medical professional for diagnosis and treatment of any medical condition and before starting any weight loss or fitness regime.