4-Minute Zumba Workout Everyone Should Try

4-Minute Zumba Workout Everyone Should Try

There’s a reason why over 10 million people all around the globe are into Zumba. Mix great, fast-paced music with cool, sexy dance moves and you have the perfect combination for a super-fun cardio workout.

Infusing salsa, samba, soca, merengue, mambo, and hip-hop dance moves with aerobic exercise routines, Zumba makes for an intense fitness program. While improving your cardiovascular system, it leads you to burn off 600 to 1,000 calories in a single session. And because you’re having such a good time unleashing your inner dance diva, you don’t really notice how much you’ve already worked out.


But the greatest thing about Zumba is: not only does it helps you shed unwanted weight, tone your whole body, and stay in tiptop shape, it also generally makes you happier and not just from seeing yourself transform into a fitter, more energetic, and more confident you.

Researchers from the University of Derby reported that nine weeks of salsa dancing resulted in an impressive boost in mood in depressed patients. While zumba is not salsa, the dance workout fosters the same elements that lead to a brighter, more positive disposition. Patients were exercising, meeting new people, and learning a new skill.


And because zumba makes you move it, move it, it helps trigger the release of those mood-lifting, happiness-inducing endorphins. According to some preliminary studies, it even activates the stress-regulating neuromodulator norepinephrine. So in a way, zumba is not only an amazing stress reliever, but it’s a stress preventer as well.

With all these amazing health benefits, it’s no wonder that zumba continues to be such a fitness craze. If you want to give this workout-that-does-not-feel-like-workout a try, or if you’re looking for some fresh moves, check out the video below. And if you feel you like doing more zumba, learn the basic moves in this guide. Take a look at this video and this video, too.


Have a great time and a great workout!

Featured photo credit: Zumba Fitness via


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Last Updated on September 20, 2018

How to Stay Calm and Cool When You Are Extremely Stressful

How to Stay Calm and Cool When You Are Extremely Stressful

Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

1. Breathe

The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

  • Take five deep breaths in and out (your belly should come forward with each inhale).
  • Imagine all that stress leaving your body with each exhale.
  • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

Feel free to repeat the above steps every few hours at work or home if you need to.

2. Loosen up

After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.


3. Chew slowly

Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

4. Let go

Cliche as it sounds, it’s very effective.

The thing that seems like the end of the world right now?

It’s not. Promise.


Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

Letting go isn’t easy, so here’s a guide to help you:

21 Things To Do When You Find It Hard To Let Go

5. Enjoy the journey

Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

6. Look at the big picture

The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:


Will this matter to me…

  • Next week?
  • Next month?
  • Next year?
  • In 10 years?

Hint: No, it won’t.

I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

Stop agonizing over things you can’t control because you’re only hurting yourself.

7. Stop demanding perfection of yourself

You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.


8. Practice patience every day

Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

  • The next time you go to the grocery store, get in the longest line.
  • Instead of going through the drive-thru at your bank, go inside.
  • Take a long walk through a secluded park or trail.

Final thoughts

Staying calm in stressful situations is possible, all you need is some daily practice.

Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

Featured photo credit: Brooke Cagle via

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