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The number of calories burned during yoga depends on the style of yoga, the intensity, your body weight, and the duration of the session.

How Many Calories Does Yoga Burn? (The Truth About Yoga & Weight Loss)

Many people assume yoga is just stretching, but it can actually be a surprisingly effective calorie burner—depending on the style and intensity. Here’s a science-backed breakdown of how many calories you burn in different types of yoga, plus tips to maximize fat loss.

Calories Burned in 30 Minutes of Yoga (By Type)

(Based on a 150-lb/68 kg person)

Yoga Style	Calories Burned	Intensity Level
Restorative/Yin	50–80 kcal	Very Light
Hatha (Basic)	100–150 kcal	Light-Moderate
Vinyasa Flow	180–250 kcal	Moderate
Power Yoga	250–350 kcal	High
Hot Yoga (Bikram)	300–450 kcal	High (Heat Boost)
Ashtanga	300–500 kcal	Very High

Note: Heavier individuals burn more calories; lighter individuals burn fewer.

Can Yoga Help With Weight Loss?

Yes—but not in the same way as cardio. Yoga supports weight loss through:

✅ Muscle Toning (more muscle = higher metabolism)
✅ Stress Reduction (lowers cortisol, the fat-storage hormone)
✅ Mindful Eating (reduces emotional cravings)
✅ Improved Digestion (helps regulate metabolism)

Expert Tip: For best fat-loss results, combine yoga (3–5x/week) with strength training and a balanced diet.

How to Burn More Calories in Yoga?

1. Choose vigorous styles (Power, Ashtanga, Vinyasa)
2. Hold poses longer (builds muscle endurance)
3. Add transitions (like “Chaturanga push-ups” between poses)
4. Try hot yoga (heat increases calorie burn by ~20%)
5. Focus on large muscle groups (Warrior poses, Chair Pose)

Yoga vs. Other Workouts: Calorie Comparison

Activity (30 min)	Calories Burned
Power Yoga	250–350 kcal
Walking (3.5 mph)	120–150 kcal
Cycling (Moderate)	200–300 kcal
HIIT Workout	300–400 kcal
Running (6 mph)	300–400 kcal

Key Takeaway: While yoga isn’t the highest-calorie burner, it offers unique metabolic benefits that cardio alone can’t match.

HOW YOGA BURN CALORIES?

Yoga burns calories through a combination of movement, muscle engagement, and mindful breathing. Active styles like Vinyasa or Power Yoga involve continuous flow, raising your heart rate and promoting calorie burn similar to light cardio. Holding poses also builds muscle strength, which helps increase your resting metabolism over time.

Practices like Hot Yoga further enhance calorie burn by raising your body temperature and increasing sweat, while the overall practice of yoga supports better digestion, hormone balance, and stress reduction, all of which contribute to improved metabolism.

In addition to physical benefits, yoga encourages mindful habits, which can reduce emotional eating and support healthier lifestyle choices—making it a sustainable way to manage weight and burn calories over time.

Which Yoga Styles Burn the Most Calories?

If you’re looking to maximize calorie burn through yoga, the style you choose makes a big difference. While gentle forms like Yin or Restorative yoga may only burn 50–100 calories per hour, more dynamic practices can torch 400–600 calories—similar to moderate cycling or brisk walking. The key factors that determine calorie burn include the pace of movement, muscle engagement, room temperature (in hot yoga), and sequence intensity.

The most effective styles for fat loss are those that keep your heart rate elevated while challenging strength and endurance. Ashtanga Yoga tops the list, burning 400–600 calories per hour due to its fast-paced, structured sequences that demand constant movement. Close behind is Power Yoga, a gym-inspired approach that incorporates strength-focused holds and athletic transitions (350–550 calories/hour). Hot Yoga, whether Bikram or Hot Vinyasa, also ranks highly (300–500 calories/hour) because the heated room (typically 105°F/40°C) increases heart rate and sweat production.

For those who prefer creative flows over rigid sequences, Vinyasa Yoga (250–400 calories/hour) offers a balance of movement and mindfulness, while Rocket Yoga (300–450 calories/hour) provides an advanced, inversion-heavy challenge. These styles keep the body in near-constant motion, engaging multiple muscle groups and boosting metabolism.

Moderate & Low-Intensity Options

If you prefer a gentler approach, Hatha Yoga (200–300 calories/hour) provides a balanced workout with controlled poses, while Yoga Sculpt (similar calorie range) incorporates light weights for extra resistance. On the lowest end of the spectrum, Restorative/Yin Yoga (100–200 calories/hour) focuses on deep stretching with minimal movement—ideal for recovery days but not for significant calorie burn.

Yoga Styles Ranked by Calorie Burn (60-Minute Session for 150 lb/68 kg Person)

Yoga Style	Calories Burned	Intensity Level	Key Features	Best For
Ashtanga Yoga	400–600 kcal	Very High	Fixed sequence, fast-paced, athletic	Advanced practitioners, cardio lovers
Power Yoga	350–550 kcal	High	Gym-style, strength-focused	Muscle tone + fat burn
Hot Yoga (Bikram)	300–500 kcal	High	105°F heat, 26-pose sequence	Detox + intense sweat
Rocket Yoga	300–450 kcal	High	Advanced inversions, dynamic flows	Experienced yogis wanting challenge
Vinyasa Flow	250–400 kcal	Moderate-High	Creative, dance-like transitions	Those who dislike repetition
Hatha Yoga	200–300 kcal	Moderate	Slow, pose-focused, traditional	Beginners, mindful movement
Yoga Sculpt	200–300 kcal	Moderate	Yoga + light weights/cardio bursts	Strength + calorie burn combo
Kundalini Yoga	200–300 kcal	Moderate	Dynamic breathing + movement	Energy boost, stress relief
Restorative/Yin	100–200 kcal	Very Low	Passive stretches, long holds	Recovery, flexibility, relaxation
Chair Yoga	100–150 kcal	Very Low	Seated modifications, gentle	Seniors/rehabilitation

Final Verdict

• Light yoga (Hatha, Yin): 100–150 kcal/session → Great for recovery days.
• Moderate (Vinyasa): 200–300 kcal/session → Good for maintenance.
• Intense (Power, Ashtanga, Hot): 300–500 kcal/session → Best for fat loss.

For weight loss: Pair yoga with strength training and cardio for optimal results.

Want a high-calorie-burning yoga routine? Ask for recommendations!