Yoga is a versatile practice that can burn anywhere from about 180 to 600 calories per hour, depending on several factors including the style of yoga, the intensity and pace of the session, the practitioner’s weight, and their fitness level. Here is an overview of what you need to know about calories burned during yoga practice:
Yoga Calories Burned Calculator
(Beginner Friendly)
Here is a table showing the estimated calories burned by a beginner doing different types of yoga for a total of 1500 minutes (25 hours). The calculations are based on average calories burned per hour for a person weighing about 150 lbs (68 kg), adapted from MET values of various yoga styles:
| Type of Yoga | Calories Burned Per Hour | Calories Burned in 1500 Minutes (25 Hours) |
|---|---|---|
| Restorative Yoga | ~136 kcal | ~3400 kcal |
| Yin Yoga | ~170 kcal | ~4250 kcal |
| Iyengar Yoga | ~156 kcal | ~3900 kcal |
| Hatha Yoga (basic) | ~204 kcal | ~5100 kcal |
| Kundalini Yoga | ~204 kcal | ~5100 kcal |
| Sivananda Yoga | ~204 kcal | ~5100 kcal |
| Ashtanga Yoga | ~272 kcal | ~6800 kcal |
| Power Yoga | ~272 kcal | ~6800 kcal |
| Vinyasa Yoga | ~374 kcal | ~9350 kcal |
| Bikram Yoga | ~408 kcal | ~10200 kcal |
| Hot Yoga | ~442 kcal | ~11050 kcal |
These estimates are from a professional yoga calorie calculator based on MET values and a 150-pound body weight. Calories burned depend on intensity, style, pace, and individual metabolism, so this gives a reasonable range for beginners practicing these yoga types for 25 hours in total.
Calories Burned by Yoga Type
- Hatha Yoga: A gentle, basic style focused on holding poses and breathing exercises, burning roughly 180 to 250 calories per hour for an average person. This is typical for beginners or restorative practices.
- Vinyasa Yoga: A more dynamic and flowing style that moves continuously between poses, which can raise the heart rate and burn approximately 400 to 500 calories per hour.
- Bikram (Hot) Yoga: Performed in a heated room, this style boosts calorie burn due to heat and intensity, burning about 350 to 450 calories per hour, with some estimates up to 500+ calories.
- Ashtanga Yoga: A strenuous, strength and endurance-focused style that can burn 450 to 550 calories per hour.
- Power Yoga: An intense fitness approach to yoga that emphasizes strength, stamina, and cardio, burning 500 to 600 calories per hour or more depending on effort.
- Restorative or Yin Yoga: Very low intensity, mostly stretching and holding poses, with calorie burn around 85 to 170 calories per hour.
Factors Affecting Calorie Burn in Yoga
- Style and Intensity: More vigorous and continuous styles burn significantly more calories.
- Duration: Longer sessions naturally increase total calories burned.
- Individual Differences:
- Body weight is crucial; heavier individuals burn more calories doing the same activity.
- Fitness level and muscle mass also influence metabolic rate and calorie burn.
- Environment: Practices like hot yoga increase calorie expenditure due to heat and increased sweating.
How Yoga Supports Weight Loss and Fitness
Though yoga may not burn calories as rapidly as running or high-intensity interval training, it promotes:
- Lean muscle development and increased metabolism through strength-building poses.
- Stress reduction and mindfulness, beneficial for weight management and eating habits.
- Improved flexibility, balance, and endurance, which supports other forms of exercise.
- Longer-term metabolic benefits by increasing muscle mass and reducing stress hormones.
Sample Calorie Burn Comparison for a 60-minute Session
| Yoga Style | Approximate Calories Burned |
|---|---|
| Restorative Yoga | 85-170 |
| Hatha Yoga | 180-250 |
| Bikram/Hot Yoga | 350-450+ |
| Vinyasa Yoga | 400-500 |
| Ashtanga Yoga | 450-550 |
| Power Yoga | 500-600+ |
Summary
Yoga can be both a calorie-burning exercise and a holistic practice for health and wellbeing. The calories burned vary widely by style and effort but expect between 180 and 600 calories per hour, with more intense and faster-paced forms like Power or Vinyasa yoga on the higher end. Regular practice not only supports weight management through calorie burn but also enhances strength, flexibility, and mental health.