Imagine yourself in a video game, punching people around and swishing your sword to kill the baddies. And now imagine losing weight in the process. To make this dream come true, take up Strong By Zumba, a high-intensity interval training (HIIT) that is led by music. It is a body weight training where the fitness choreography is made first, and music is put on top of it.

The music for Strong By Zumba has been created by the likes of Timbaland, Steve Aoki and Krewella. “We have broken the norms of the fitness industry. Strong By Zumba has plyometric movements (exercises that involve jumping movement), which is high in intensity, followed by isometric movements, which are low in intensity. Our heart rate goes up with burpees and squat jumps and then we bring our heart rate down with squats and lunges. This is HIT,” said Zumba expert Sucheta Pal. 

In Strong By Zumba, HIIT is also called high-intensity tempo training (HITT). “It is like you are simulating a video game. So when you make a sword movement, there is a sound with that movement. If you throw a punch, there is a sound with that,” Sucheta added. 

If you want to get your workout done in half an hour and want the maximum calories burnt, Strong By Zumba is your go to, one added. 

The Strong By Zumba classes at Dance Factory consist of four quadrants with specific goals designed to build the workout’s intensity progressively and systematically. The first quadrant is Ignite (warm up), the second Fire Up (HIIT exercises), the third quadrant is Push Your Limits (a variation of Fire Up) and the fourth is Floorplay (core and other floor exercises). 

Unlike other forms of Zumba, Strong By Zumba does not involve dance. It’s completely body weight, muscle conditioning and a total body workout. “You don’t need equipment for Strong By Zumba or need to go to the gym. From beach to studio, you can work out anywhere,” said Sucheta. 

Diet? Since one will burn a lot of calories and tone up their muscles at the same time, one needs a lot of protein. “No matter what type of workout you do, diet is the key. Bodies are made in the kitchen and not in the gym,” said Sucheta.

CLASSES AT

Where: Dance Factory, 108 Santoshpur Avenue, Lake Terrace

When: Monday, Thursday and Friday 7.30pm to 8.30pm; Saturday and Sunday 8.30am to 9.30am

Text: Malancha Dasgupta
Pictures: Arnab Mondal