Zumba Total Body Transformation: Trial and Review

As part of The 30 Day Slim-Down Challenge, I’m giving this workout routine a try.

Why? Because over time (this program has been out there for a while) I’ve seen very good reviews about it (specially if you follow their suggested 10 Day Accelerated Fat-Loss Program), it can be done at-home (which saves you a lot of time), I love dancing and this could be a great way to spice up my workout schedule.

 

Zumba Total Body Transformation Trial and Review (Be.Daze.Live.)

 

Zumba Total Body Transformation

Zumba Total Body Transformation consists of 6 different workouts that can be alternated each day to your liking. It also includes 2 toning sticks, and a 10 Day Accelerated Fat-Loss Eating and Exercising program.

 

Each workout ranges between 20 to 55 min. of full body workout, and is full of music and rhythm. Some of the featured rhythms are salsa, cumbia, reggaeton, country, hip-hop, and much more.

Workouts Included:

  1. Zumba Cardio Party: (Duration: 45 min) This is a full body rhythmic workout that focuses on rising your heart rate to maximize fat loss.
  2. Zumba Sculpt & Tone: (Duration: 45 min) This is a full body workout that focuses a bit more on toning your arms and legs. You can aid yourself with the included maraca-like toning sticks to maximize your results.
  3. Zumba Flat Abs: (Duration: 20 min) This is a quick full body workout that gives a great focus on your abs with simple and cool rhythm moves. Azucar!
  4. Zumba Live: (Duration: 55 min) This is a full body and more intensive workout that focuses both on cardio and toning, based on a recording of a Zumba Fitness Concert.
  5. Zumba Basics: (Duration: 55 min) This is a bit lower impact full body workout intended to explain the different movements step by step so that you can master the rhythms.
  6. Zumba 20-Minute Express: (Duration 20 min) This is a quick full body workout focused on cardio, for those days when you are in a bit of a rush.

If you want to buy this workout routine, you can find it here.

Even though you can alternate each workout to your liking, this time I’m following their suggested “10 Day Accelerated Fat-Loss Program” to maximize my results. Here is the schedule I’m going to follow for the next 10 days:

Schedule Followed:

  • Day 1: Zumba Cardio Pary
  • Day 2: Zumba Sculp & Tone + Zumba Flat Abs
  • Day 3: Zumba Cardio Party
  • Day 4: Free Day
  • Day 5: Zumba Cardio Party
  • Day 6: Zumba Sculp & Tone + Zumba Flat Abs
  • Day 7: Zumba Cardio Party
  • Day 8: Free Day
  • Day 9: Zumba Live
  • Day 10: Zumba Sculp & Tone + Zumba Flat Abs

Even though the 10 Day Program comes with a suggested Eating Plan, I’m going to stick with The Balanced Meal Plan suggested by our 30 Day Slim-Down Challenge (don’t worry, if you are not following the challenge you can try the eating plan suggested by the original Zumba Total Body Transformation kit, I’ve come to realize that both programs are very similar in the balance of food groups and calorie intake).

Initial Weight and Measures:

In order to objectively review this program, I will post my initial weight and measures and within 10 days, I’ll update this post with my personal opinion about this workout and the obtained results.

So if you want to read the review, keep checking out this post’s updates or subscribe to Be.Daze.Live.’s mailing list (colored bar atop of your screen) so we can keep you posted!

Here they are!

  • Woman
  • Weight: 130 lb
  • Height: 5.1 ft (61.4 in)
  • Chest: 38.2 in
  • Arm: 11.8 in
  • Waist: 31.9 in
  • Hip: 37 in
  • Leg: 22 in

Let’s see how it goes! 😉

Final Weight and Measures:

Well, after 10 days of rigorously following this routine, let me tell you that I’m very happy with the results. See it for yourself!

 

  • Woman
  • Age: 27
  • Height: 5.1 ft

[table width =”100%” style =”table-striped” responsive =”true”] [table_head] [th_column][/th_column] [th_column]Day 10[/th_column] [th_column]vs Day 0[/th_column] [th_column]Lost so Far[/th_column] [/table_head] [table_body] [table_row] [row_column]Weight: [/row_column] [row_column]125 lbs[/row_column] [row_column]130 lbs[/row_column] [row_column]= 5 lbs[/row_column] [/table_row] [table_row] [row_column]Chest: [/row_column] [row_column]36.6 in[/row_column] [row_column]38.2 in[/row_column] [row_column]= 1.6 in[/row_column] [/table_row] [table_row] [row_column]Arm: [/row_column] [row_column]11.4 in[/row_column] [row_column]11.8 in[/row_column] [row_column]= .4 in[/row_column] [/table_row] [table_row] [row_column]Waist: [/row_column] [row_column]29.9 in[/row_column] [row_column]31.9 in[/row_column] [row_column]= 2 in[/row_column] [/table_row] [table_row] [row_column]Hip: [/row_column] [row_column]35.8 in[/row_column] [row_column]37 in[/row_column] [row_column]= 1.2 in[/row_column] [/table_row] [table_row] [row_column]Thigh: [/row_column] [row_column]21.6 in[/row_column] [row_column]22 in[/row_column] [row_column]= .4 in[/row_column] [/table_row] [/table_body] [/table]

 

I lost 5 pounds and the size reduction in my abdomen and upper body was amazing! It is a noticeable difference in my clothes, specially in the waist area. I definitely would recommend this workout.

 

 

Detailed Calorie Burn and Heart Rate per routine:

This is an example of my maximum calorie burn during the suggested workouts, this is not necessarily a standard for everybody but it should give you a good idea of what you can expect (results may vary depending on your gender, height and current weight). In this case I’m 5.1 ft tall and at the beginning of the 10 day plan I weighted 130 lbs.

Cardio Party

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[table_head]
[th_column]Concept[/th_column]
[th_column]Readings[/th_column]
[/table_head]
[table_body]
[table_row]
[row_column]Time:[/row_column]
[row_column]45 min[/row_column]
[/table_row]
[table_row]
[row_column]Calories burned:[/row_column]
[row_column]468 kcal[/row_column]
[/table_row]
[table_row]
[row_column]Average bpm:[/row_column]
[row_column]167[/row_column]
[/table_row]
[table_row]
[row_column]Maximum bpm:[/row_column]
[row_column]184[/row_column]
[/table_row]
[table_row]
[row_column]In Burning Zone Time:[/row_column]
[row_column]14:23 min[/row_column]
[/table_row]
[/table_body]
[/table]

Zumba Sculpt & Tone + Flat Abs

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[table_head]
[th_column]Concept[/th_column]
[th_column]Readings[/th_column]
[/table_head]
[table_body]
[table_row]
[row_column]Time:[/row_column]
[row_column]1 hr[/row_column]
[/table_row]
[table_row]
[row_column]Calories Burned:[/row_column]
[row_column]594 kcal[/row_column]
[/table_row]
[table_row]
[row_column]Average bpm:[/row_column]
[row_column]163[/row_column]
[/table_row]
[table_row]
[row_column]Maximum bpm:[/row_column]
[row_column]181[/row_column]
[/table_row]
[table_row]
[row_column]In Burning Zone Time:[/row_column]
[row_column]28 min[/row_column]
[/table_row]
[/table_body]
[/table]

Zumba Live

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[table_head]
[th_column]Concept[/th_column]
[th_column]Readings[/th_column]
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[table_body]
[table_row]
[row_column]Time:[/row_column]
[row_column]55 min[/row_column]
[/table_row]
[table_row]
[row_column]Calories Burned:[/row_column]
[row_column]500 kcal[/row_column]
[/table_row]
[table_row]
[row_column]Average bpm:[/row_column]
[row_column]153[/row_column]
[/table_row]
[table_row]
[row_column]Maximum bpm:[/row_column]
[row_column]171[/row_column]
[/table_row]
[table_row]
[row_column]In Burning Zone Time:[/row_column]
[row_column]46:08 min[/row_column]
[/table_row]
[/table_body]
[/table]

Pros, Cons and General Comments

  • I think the routines are very well organized to maximize your calorie burn without being tedious or extreme.  Some of the moves that help increase your heart rate and that you should pay attention to (so that you really try to rock them) are: shoulder moves, constant hip moves, and jump moves.
  • If you enjoy music or dancing, this workout routine is perfect for you! It takes the monotony out of your exercising routine and time flies. All videos are very fun to try and my personal favorites were Zumba Flat Abs and Zumba Live. Zumba Flat Abs has the advantage of being focused, effective and non time consuming so it is perfect for a busy schedule. On the other hand Zumba Live is a total body workout that combines the best of all videos (you have to practice the moves first though, I would not recommend it if you are new to them).
  • The Basics video is a great way to get into those dancing moves without improvising. I really recommend you to do this one first so you maximize your results for the next videos. On the other hand, some of the moves can be a bit difficult, and you may want to practice them a bit more since they are briefly explained.
  • There is a lot of hip movement in all of the workouts, it comes naturally with most of the rhythms that are played. This makes your abs and waist the center of attention, isn’t that great? So remember to move those hips! Nevertheless because of the same reason, you may be in risk of putting a lot of pressure on your lower back. To prevent it (and I think they mention it in one of the videos but I’ll emphasize it more since I’ve had my share of back injuries) tighten your abs! Tightening your abs not only gives you great results, but also prevents you from hurting your back. Some special moments where you need to pay extra attention to this are: pump moves, circular hip movements, cumbia and salsa rhythms, low african moves and during the Flat Abs routine.
  • Alternating the videos is the best way to go to if you want to have a complete workout routine (the suggested schedule works great) since each video has a special focus. On the other hand I wish they had a bit more focus on legs, calfs (there are few moves that exercise them), and lower abs.
  • Stretching is very important, and I think Zumba has done a great job with those cool down sections. Nevertheless the Flat Abs routine has no cool down at all. Even though it is a 20 minute workout it is intensive and focused (lots of hip moves) so I would suggest you to do a final stretch on your own (or try one of the cool down sections that comes with any of the other videos).
  • Finally this is a workout that I would recommend doing on regular or hardwood floors because the dancing moves require you to slide and twist frequently. Doing them on carpet (which was my case) makes it harder for you to slide and can even increase the risk of twisting an ankle or wear your knees out. If you have carpet like I do, I believe you can also buy some carpet gliders provided by Zumba to help those sliding motions.

 

So overall I believe this was a great workout, definitely more pros than cons and what’s more important, if you follow a balanced meal plan to complement the workout routine  (you can follow the one suggested by Zumba or the one that I specifically followed during these 10 days – check it out here -) you can get very good results, weight and size wise.

 

 

 

*I do not own or have any rights for Zumba or Zumba Fitness. Zumba logos and workouts are registered trademarks of Zumba Fitness, LLC. This post constitutes my opinions and experiences while following the “Zumba Total Body Transformation” routine to the best of my knowledge and instructions provided.

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