Hot yoga has gained popularity as a challenging and transformative form of exercise that combines traditional yoga poses with the added intensity of a heated room. While it offers a range of mental and physical health benefits, one of the biggest questions people ask is: How many calories are burned at hot yoga? If you're looking to use hot yoga as part of your weight loss or fitness journey, understanding its calorie-burning potential can help you set realistic goals and track your progress.

What Is Hot Yoga?

Hot yoga is a general term for yoga styles practiced in a heated environment, typically ranging from 90°F to 105°F (32°C to 40°C), with humidity levels around 40%. The heat is intended to warm the muscles, increase flexibility, and promote sweating, which may help with detoxification and mental focus.

While Bikram yoga is one of the most well-known forms of hot yoga—with a fixed sequence of 26 poses and two breathing exercises done over 90 minutes—many studios also offer Hot Vinyasa, Power Yoga, and other heated styles. These classes vary in structure and intensity, which directly influences the number of calories burned at hot yoga.

Calories Burned at Hot Yoga: What Affects the Numbers?

The number of calories you burn during a hot yoga class depends on a variety of factors:

1. Body Weight & Composition
   People with higher body weight generally burn more calories because their bodies expend more energy to perform the same movements. For example, a 160-pound person may burn fewer calories than someone who weighs 200 pounds doing the same class.
   
   
2. Type of Class
   A slower-paced Hatha or Yin-style hot yoga session will burn fewer calories than a fast-moving Power Yoga or Hot Vinyasa class that incorporates continuous movement and strength-based poses.
   
   
3. Duration
   A 60-minute session will burn fewer calories than a 90-minute class. Most hot yoga classes range from 45 to 90 minutes, with longer classes resulting in more sustained calorie burn.
   
   
4. Effort Level
   Your personal intensity level and how engaged you are in each posture also affect calorie burn. Pushing deeper into poses and maintaining strong engagement increases your energy output.
   
   
5. Room Temperature & Humidity
   The hotter and more humid the room, the more your body works to regulate its core temperature, which can increase your heart rate and slightly boost the number of calories burned.
   
   

Average Calories Burned at Hot Yoga

Here’s a general breakdown of estimated calorie expenditure during a typical hot yoga class:

• Bikram Yoga (90 minutes)
  
  
• 150-pound person: ~400–600 calories
  
  
• 180-pound person: ~500–700 calories
  
  
• Hot Vinyasa or Power Yoga (60 minutes)
  
  
• 150-pound person: ~300–500 calories
  
  
• 180-pound person: ~400–600 calories
  
  

These are rough estimates. Using a fitness tracker or smartwatch with a heart rate monitor can give you a more personalized reading of your calories burned at hot yoga based on real-time data.

Why Hot Yoga Burns Calories

While yoga is often thought of as a gentle, restorative practice, hot yoga turns up the intensity in several ways:

• Increased Heart Rate: The heat elevates your heart rate, similar to cardio exercise, helping you burn more calories.
  
  
• Muscle Engagement: Many hot yoga poses build strength, especially in the core, legs, and upper body, which increases your overall energy output.
  
  
• Enhanced Flexibility: Warm muscles allow for deeper stretches and greater range of motion, leading to more effective workouts.
  
  
• Thermoregulation: Your body works harder to cool itself in the heated environment, which boosts calorie burn slightly.
  
  

More Than Just Calories: Other Benefits of Hot Yoga

While the calories burned at hot yoga are impressive, they’re just part of the bigger picture. This practice also offers:

• Stress Relief – The deep breathing and meditative focus help reduce cortisol levels.
  
  
• Detoxification – Heavy sweating can aid in flushing out toxins through the skin.
  
  
• Improved Circulation – Heat encourages better blood flow and oxygen delivery.
  
  
• Better Sleep – Many people find they sleep more deeply after regular hot yoga sessions.
  
  
• Increased Mind-Body Awareness – The structured environment promotes mindfulness and mental clarity.
  
  

Is Hot Yoga Good for Weight Loss?

If you're trying to lose weight, hot yoga can be a supportive part of your overall fitness strategy. The calorie burn is significant enough to contribute to a caloric deficit (the key to fat loss), and it also helps build lean muscle, which boosts your resting metabolism. However, for best results, pair hot yoga with a balanced diet and other forms of physical activity, like walking, resistance training, or cardio.

Tips for Maximizing Calories Burned at Hot Yoga

• Stay Hydrated: Dehydration can reduce performance and calorie burn. Drink water before, during, and after class.
  
  
• Eat Smart: Fuel your body with light, nutritious meals before class to maintain energy.
  
  
• Stay Consistent: Like any fitness routine, consistency is key. Aim for 2–4 sessions per week.
  
  
• Push Yourself Safely: Work at your edge, but don’t overdo it—form and breath control are more important than perfection.
  
  

Final Thoughts

The calories burned at hot yoga can be substantial, making it a great choice for anyone looking to improve their fitness, shed excess weight, or simply enjoy a challenging and rejuvenating practice. While results vary based on individual effort and class type, hot yoga offers a unique blend of strength, flexibility, and cardiovascular benefits that make every drop of sweat worth it.

Whether you're a seasoned yogi or new to the mat, incorporating hot yoga into your wellness routine can lead to lasting physical and mental benefits—one sweat session at a time