Hot yoga has gained immense popularity in recent years, and it’s easy to see why. It offers a dynamic mix of flexibility, strength training, mindfulness, and intense sweating—all within the controlled environment of a heated room. But one of the most common questions people ask before stepping into a hot yoga class is: how many hot yoga calories are burned in a typical session?
What Is Hot Yoga?
Hot yoga refers to various styles of yoga performed in a heated room, typically ranging from 90°F to 105°F (32°C to 40°C) with high humidity. The most well-known form is Bikram Yoga, which follows a set sequence of 26 poses and two breathing exercises over 90 minutes. However, many studios offer other heated formats like power yoga or Vinyasa flow, which can vary in duration and intensity.
The heat is intended to help muscles stretch more deeply, improve circulation, and promote sweating—believed by some to aid in detoxification.
Calories Burned in Hot Yoga: What to Expect
When it comes to hot yoga calories burned, several factors influence the total:
- Type of hot yoga class (Bikram vs. Vinyasa)
- Duration of the session
- Room temperature and humidity
- Your body weight and composition
- Effort level and intensity of participation
On average, here’s what you can expect:
Body Weight | Bikram Yoga (90 min) | Vinyasa/Power Yoga (60 min) |
125 lbs (57 kg) | ~400–450 calories | ~300–350 calories |
155 lbs (70 kg) | ~500–600 calories | ~350–450 calories |
185 lbs (84 kg) | ~600–700 calories | ~400–500 calories |
These numbers are estimates and can vary. Someone putting in high effort, with strong muscle engagement and deep breathing, will likely burn more than someone taking a more relaxed approach.
Why Hot Yoga Burns More Calories
Several aspects of hot yoga contribute to higher calorie burn:
- Elevated Heart Rate: The heat causes your heart to work harder, similar to cardio exercise.
- Increased Muscle Engagement: Balancing poses in a hot environment challenges your muscles, especially the core.
- Enhanced Flexibility: The warmth allows for deeper stretching, which can activate more muscle groups.
- Thermoregulation: Your body works to cool itself through sweating, which slightly increases energy expenditure.
Is Hot Yoga Good for Weight Loss?
While hot yoga calories burned can contribute to a calorie deficit, which is essential for weight loss, it’s most effective when combined with a healthy diet and other forms of exercise. Beyond calorie burning, hot yoga helps build lean muscle, improve posture, reduce stress, and enhance body awareness—all of which support sustainable weight management.
Final Thoughts
If you're looking for a workout that challenges your body and mind while torching calories, hot yoga is a great option. The hot yoga calories burned during each session can vary, but with consistent practice and full engagement, it can be a powerful part of your fitness routine. Just be sure to stay hydrated, listen to your body, and consult your doctor if you have any health concerns before trying a heated class.
