Move · Videos · Zumba · 16 min

15-Minute Cardio Zumba Workout

15-Minute Cardio Zumba Workout — video by Zumba Play · 15:38

Video by Zumba on YouTube · Open on YouTube

Three dancers on the official Zumba channel dance an upbeat, music-cued 15-minute set to Spanish-language Latin and reggaeton tracks, with knee lifts, kicks and big arm moves. Suits people who already know the basic steps.

  • 16 min
  • Intermediate
  • Moderate impact
  • No equipment
  • Latin

Good forDancing for fun

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Step by step 7

Tap a time to watch that step in the video.

  1. Song 1: knee lifts, side steps and arms pumping overhead to get going. 0:05
  2. Song 2: travelling steps forward and back, knee lifts and arms raised high. 2:55
  3. Song 3: knee lifts, low wide steps with the arms overhead, and side lunges. 6:05
  4. Song 4: punches, kicks and knee lifts with big arm swings. 8:45
  5. Song 5: a short track of side steps and hip moves, hands on the hips. 11:55
  6. Song 6: knee lifts and marching steps, arms reaching up and out. 12:55
  7. Last song: heel kicks behind and leg lifts, ending on a pose. 14:35

The steps are a summary in our words, checked against the video — the coach shows every move.

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 1 take load

  • Knees takes loadknee lifts, kicks, bouncy steps, wide-stance bounces
  • Shoulders movesbig arm moves
  • Hips movesknee lifts, kicks, side steps
  • Ankles & feet movesbouncy steps, quick footwork, kicks

A guide to the joints this video’s moves load, from what the coach does — not medical advice. This video was harder to rate from its talk and pictures, so treat it as a rougher guide. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Zumba; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety