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 (VO2max), 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 VO2max compared to the control group (2.2 mL/kg/min, 95% CI 0.9 to 3.5, p = 0.001), with no significant increase in the soccer group (1.1 mL/kg/min, 95% CI -0.2 to 2.4, p = 0.08). Both intervention groups reduced total body fat mass and fat percentage compared to the control group (p < 0.01). In the soccer group, but not the Zumba group, a significant difference in lower limb bone mineral density and bone mineral content was observed in comparison to the control group (p < 0.01). Furthermore, the soccer group, but not the Zumba group, had increased plasma osteocalcin (6.6 micro-g/L, 95% CI 2.2 to 11.0, p < 0.01) and decreased plasma leptin (-6.6 micro-g/L, 95% CI -12.5 to -0.7, p < 0.05) compared to the control group. The present study suggests that workplace-initiated soccer and Zumba training comprising 1 to 2 sessions per week outside working hours may promote physiological health among female hospital employees.

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