Move · Videos · Zumba · 31 min

30-Minute Standing Zumba Gold Dance Workout

30-Minute Standing Zumba Gold Dance Workout — video by We Keep Moving Play · 31:27

Video by We Keep Moving on YouTube · Open on YouTube

Licensed Zumba Gold instructor Kristin Hirst strings her easy standing routines into a 30-minute music-cued class filmed outdoors, finishing with a slow stretch. Made for active older adults and true beginners.

  • 31 min
  • Beginner
  • Low impact (no jumping)
  • No equipment
  • Cardio dance

Good forHealthy ageingDancing for fun

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Step by step 9

Tap a time to watch that step in the video.

  1. Song 1, in a meadow: easy side steps with arm swings, reaches and claps overhead to warm up. 0:08
  2. Song 2, by a flowering bush: side steps and marches with the arms reaching out. 2:46
  3. Song 3, by the lake: low-impact travelling steps with arm patterns, reaching up at times. 6:35
  4. Song 4, in a flower garden: side steps with the arms reaching up and out. 10:05
  5. Song 5, in a wildflower meadow: steps with the elbows bent, then the arms opening wide and up. 14:45
  6. Song 6, on a lakeshore: steps with one arm, then both arms, reaching overhead. 17:20
  7. Song 7, in a park: steps with the arms raised overhead and out to the sides. 20:35
  8. Song 8, by the reeds: side steps with arm reaches up and out wide. 24:03
  9. Cool-down by the lake: slow stretches with the arms overhead, a lunge stretch and wide arm sweeps. 27:28

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 light on the joints

  • Shoulders movesarm moves, arms overhead
  • Hips movesside steps and weight shifts
  • Knees moveseasy steps, side steps, light bounces
  • Ankles & feet moveseasy steps and taps

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 We Keep Moving; 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