Yoga is widely known for its ability to improve flexibility, balance, and mental well-being. But beyond the calming breathwork and slow movements, yoga can also be an effective way to burn calories and support weight management. If you've ever asked yourself, how many calories do you burn in yoga, you're not alone—this is a common question among people who want to balance mindfulness with fitness.
Factors That Affect Calorie Burn in Yoga
The number of calories you burn during a yoga session isn't fixed. It varies significantly based on several factors:
- Type of Yoga
Different yoga styles vary in intensity, which directly impacts calorie expenditure. For example: - Hatha Yoga, a slower-paced and more static style, burns fewer calories—typically around 150 to 250 calories per hour.
- Vinyasa or Power Yoga involves continuous movement and transitions between poses, which can raise your heart rate and burn approximately 400 to 500 calories per hour.
- Bikram or Hot Yoga, practiced in a heated room, increases sweat and can lead to burning about 300 to 450 calories per hour, depending on your effort level.
- Your Body Weight and Composition
Heavier individuals typically burn more calories than lighter individuals doing the same activity because the body requires more energy to move. - Duration and Intensity of the Practice
A short, gentle session won't burn nearly as many calories as a 90-minute power yoga class. The more vigorous and prolonged your practice, the more calories you'll burn. - Your Fitness Level
Those with more muscle mass or higher cardiovascular endurance may burn calories more efficiently, even during less intense sessions.
Yoga vs. Other Exercises for Calorie Burn
If you're wondering how yoga compares to other forms of exercise, here's a rough idea:
- Running (5 mph): ~600 calories/hour
- Swimming: ~500–700 calories/hour
- Cycling (moderate pace): ~400–600 calories/hour
- Vinyasa Yoga: ~400–500 calories/hour
While yoga may not burn as many calories as high-intensity workouts, it offers long-term benefits like increased muscle tone, stress reduction, and better body awareness—which can help with sustainable weight management over time.
Using Yoga for Weight Loss
If your goal is weight loss, combining yoga with other forms of exercise and a balanced diet can be very effective. Vinyasa, power, and hot yoga are excellent for increasing calorie burn. Even restorative or yin yoga can play a role by reducing stress and improving sleep—both of which are key factors in a healthy metabolism.
Additionally, consistent yoga practice can encourage mindful eating habits, reduce emotional eating, and improve your relationship with food and body image.
Final Thoughts
So, how many calories do you burn in yoga? The answer depends on the type of yoga you practice, your body, and the intensity of the session. On average, expect to burn between 150 and 500 calories per hour, depending on these variables. While yoga may not always torch calories like a spin class, it provides a holistic approach to health that supports both your physical and mental well-being.
