Whether you’re practicing yoga for flexibility, mindfulness, or weight loss, a common question many practitioners ask is: “How many calories can one burn doing yoga?”
The answer depends on several key factors—including the type of yoga, your body weight, duration of the session, and overall intensity.
In this article, we’ll break down exactly how yoga affects your calorie burn, compare different styles of yoga, and provide tools to estimate your personal output.
1. Factors That Influence Calorie Burn in Yoga
The number of calories you burn during yoga is not fixed. It depends on:
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Yoga Style: Restorative burns fewer calories than Power Yoga or Vinyasa.
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Body Weight: Heavier individuals tend to burn more calories.
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Session Duration: A 30-minute class burns less than a 90-minute flow.
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Intensity & Engagement: Holding poses longer or transitioning faster increases burn.
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Metabolism & Fitness Level: A faster metabolism = higher calorie expenditure.
2. Calorie Burn by Yoga Style
Different yoga types vary drastically in terms of movement, intensity, and muscular engagement.
| Yoga Style | Calories Burned (per hour) | Intensity |
|---|---|---|
| Hatha Yoga | 120–180 cal | Low |
| Vinyasa (Flow) Yoga | 400–600 cal | Moderate to High |
| Power Yoga | 500–700 cal | High |
| Bikram/Hot Yoga | 330–500 cal | Moderate (in heat) |
| Yin or Restorative Yoga | 50–100 cal | Very Low |
💡 Tip: Vinyasa and Power Yoga are best for those focused on calorie burn and fitness results.
3. Calories Burned by Weight Class
Your body weight plays a huge role in how many calories you burn.
| Yoga Style | 125 lbs (57 kg) | 155 lbs (70 kg) | 185 lbs (84 kg) |
|---|---|---|---|
| Hatha Yoga | ~120 cal | ~150 cal | ~180 cal |
| Vinyasa Yoga | ~450 cal | ~550 cal | ~650 cal |
| Power Yoga | ~500–600 cal | ~600–700 cal | ~700–800 cal |
| Hot Yoga | ~330–450 cal | ~400–550 cal | ~500–650 cal |
| Restorative Yoga | ~50–100 cal | ~60–120 cal | ~80–140 cal |
4. Yoga vs. Other Workouts: How Does It Compare?
| Workout Type | Calories Burned (1 hour) | Intensity Level |
|---|---|---|
| Walking (3.5 mph) | ~240–300 cal | Low |
| Hatha Yoga | ~120–180 cal | Low |
| Vinyasa Yoga | ~400–600 cal | Moderate |
| Jogging (6 mph) | ~600–800 cal | High |
| HIIT | ~700–1000+ cal | Very High |
Conclusion: Yoga can match or exceed other moderate workouts—especially when practicing dynamic forms like Vinyasa or Power Yoga.
5. Sample Calorie Burn Chart (Infographic Format)
| Duration | Hatha Yoga | Vinyasa Yoga | Power Yoga | Hot Yoga | Restorative Yoga |
|---|---|---|---|---|---|
| 30 mins | 60–90 cal | 200–300 cal | 250–350 cal | 180–250 cal | 25–50 cal |
| 60 mins | 120–180 cal | 400–600 cal | 500–700 cal | 330–500 cal | 50–100 cal |
| 90 mins | 180–270 cal | 600–900 cal | 700–900 cal | 500–700 cal | 80–150 cal |
6. Pros and Cons of Yoga for Calorie Burn
| Pros | Cons |
|---|---|
| Gentle on joints and beginner-friendly | Burns fewer calories than high-impact cardio |
| Improves flexibility, balance, and strength | Not ideal for fast weight loss alone |
| Reduces stress and improves sleep | Some styles (Yin, Restorative) burn minimal calories |
| Can be done at home with minimal equipment | Requires consistency for results |
7. Real User Experiences & Reviews
“I switched from HIIT to Vinyasa yoga for a knee injury. I still burn 500+ calories and feel more centered.”
— Jenna M., via Reddit Yoga Community
“Restorative yoga doesn’t burn much, but I sleep better and snack less—so indirectly, I’ve lost weight.”
— Martin D., blog comment on YogaWithAdriene
“Hot yoga helped me shed water weight fast and boosted my endurance. I was shocked at the calorie burn!”
— Sara L., via Gaia Community
8. FAQs About Yoga and Calorie Burning
1. Can yoga help with weight loss?
Yes—especially forms like Vinyasa, Power, and Hot Yoga combined with a healthy diet.
2. How can I increase the calories burned during yoga?
Hold poses longer, increase session time, or choose a more intense style like Power Yoga.
3. What burns more: yoga or walking?
Fast-paced yoga (like Vinyasa) burns more than walking, but less than jogging.
4. Does hot yoga really burn more calories?
Yes, because your heart rate increases more in a heated environment.
5. Is yoga better than the gym for fat loss?
It depends on your goals. For holistic wellness and sustainable fat loss, yoga is excellent.
6. Do smartwatches accurately track yoga calories?
They give an estimate, but actual numbers may vary by individual and pose intensity.
7. What is the best yoga for burning fat?
Power Yoga and Vinyasa Yoga are the most effective styles for fat burning.
8. How often should I practice yoga to burn fat?
Aim for 4–5 sessions a week, 45–60 minutes each, combined with mindful eating.
