The Best Zumba Workouts

Zumba is a different kind of exercise program. Without much focus on form or structure, Zumba evokes a party-like atmosphere by using strong Latin rhythms, personality and flair to create an environment that promotes jubilation instead of counting calories, which brings participants back over and over again, often building a network of enthusiasts. Zumba gets you fit and makes you happy at the same time. The best Zumba workouts include a warm-up, cardio intervals, cool down and stretch with a lot of energy throughout.

Warm-Up

The purpose of a warm-up is to prepare your body for the workout to come. A good warm-up for Zumba may last up to three songs for a class of beginners or older adults, but is usually one song long. To increase body temperature, lubricate joints, get blood flowing and preview some movements in upcoming segments, the warm-up needs to last about five minutes and goes well with slower Latin rhythms such as merengue, cumbia or salsa.

Dance

The Zumba class formula consists of three elements. The first is music. Zumba Fitness requires instructors to include a minimum of 70 percent Latin music with the remaining 30 percent open for instructor preference. The music should guide the style and tempo of the dance, which is not necessarily formatted into perfect 32 counts like in other fitness classes. Dance moves are more open to feelings and originality. The second element is steps. Each Latin rhythm has three or four basic steps that instructor build on with directional moves and arm variations. Zumba's third element is choreography, which should be simple and repetitive for class participants to be follow.

Interval

Intensity is dictated by the pace and rhythm of the music, which makes Zumba a natural form of interval training. Interval training, according to Pete McCall of the American Council on Exercise, is an organized system of bouts of high-intensity cardiorespiratory training, mixed with periods of lower-intensity active rest. A study published in "Journal of Applied Physiology" in 2006 concluded that interval training burns more fat than static exercises while increasing fitness levels faster, making Zumba one of the best ways to get fit while having fun.

Cool-Down & Stretch

The cool-down helps to bring your heart rate back to normal while gradually lowering your body temperature to prevent blood pooling, dizziness or nausea caused by a sudden halt to exercise. Stretching muscles helps you maintain flexibility while preventing cramps and injuries. Good songs for cool-downs are slow rhythms like flamenco or tango. Another option is to cut movements to half-time with faster rhythms. End with deep breathing and static stretching.

Flair and More

The best Zumba workouts include a little something extra beyond basic choreography. Style and attitude unique to each instructor should be included somewhere in every routine to make Zumba unpredictable and fun. It could be an exaggerated hip thrust or a pause with tip of a hat -- something that reminds you to stop worrying about your fitness level and just have fun. The best routines should be easy to follow, despite the surprises. You should leave feeling like you have had a great workout, but are still ready for more.

Always check with your doctor before beginning a new exercise program.