Abstract The aim of this study was to evaluate the physiological effects of soccer and Zumba among female hospital employees during a 40-week intervention period. Hospital employees (n = 118) were cluster-randomised to either a soccer group (n = 41), a Zumba group (n = 38) or a control group (n = 39). Both training groups were encouraged to perform 1-h training sessions twice a week outside working hours throughout the 40 weeks. Maximal oxygen uptake (VO2 max), blood pressure and body composition were measured and blood samples collected before and after the intervention period. Using intention-to-treat analyses, the Zumba group improved VO2 max compared to the control group (2.2 mL · kg(-1) · min(-1), 95% CI, 0.9, 3.5, P = 0.001), with no significant increase in the soccer group (1.1 mL · kg(-1) · min(-1), 95% CI, -0.2, 2.4, P = 0.08). Both intervention groups reduced total body fat mass and fat percentage compared to the control group (P