Pretty much the most awesome workout ever. It is a fitness program that combines Latin and international music with dance moves. Zumba routines incorporate interval training — alternating fast and slow rhythms — to help improve cardiovascular fitness, You may be able to burn between 300 and 900 calories during one hour of mid- to high-intensity Zumba. Doing Zumba two or three times a week, combined with weekly strength training sessions and a balanced diet, may help you meet your weight loss goals.