Yoga Calories Burned Calculator

Reviewed by Sri Yogi Anand, Registered Yoga Teacher Sri Yogi Anand Sri Yogi AnandRegistered Yoga Teacher facebook_icontwitter_iconlinkedin_iconyoutube_iconinsta_icon
Written by , BSc (Life Sciences), Certified Health & Nutrition Life Coach Himanshi Mahajan BSc (Life Sciences), Certified Health & Nutrition Life Coach Experience: 2 years
Edited by , BA (Literature & Psychology), PG Diploma Arshiya Syeda BA (Literature & Psychology), PG Diploma Experience: 7 years
Fact-checked by , MSc (Biotechnology), Certified Health & Nutrition Life Coach Payal Karnik MSc (Biotechnology), Certified Health & Nutrition Life Coach Experience: 2.5 years
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Yoga is an ancient technique that aims to connect the mind, body, and spirit. It combines postures, movements, and breathing techniques that help reduce stress, promote physical fitness and mental well-being. Yoga may also help burn calories, depending on your weight, the type of yoga you practice, and the duration. The Yoga Calories Burned calculator can help you determine the number of calories you burn during a yoga workout. Scroll down to try it out.

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Does Yoga Burn Calories And Fat?

Yes, yoga requires continuous movement, with appropriate breathing techniques, which results in the burning of fat and calories. Therefore, practicing yoga regularly can help you lose a considerable amount of weight while improving your metabolism.

Can Yoga Help You Lose Weight?

Yoga involves physical activity along with controlled breathing, which promotes oxygen flow in the body. This helps burn calories, which may eventually result in weight loss. Losing weight with yoga requires diligent practice, and it may also help with overall weight management. However, yoga alone may not help. You also have to be mindful of your diet and lifestyle choices. You may practice ashtanga, vinyasa, and hatha yoga for weight loss. You may also try their variations, like power yoga (a form of vinyasa yoga) for weight loss.

How Many Calories Does Yoga Burn?

The number of calories you burn by performing yoga varies according to the type of yoga, the duration of the session, your weight and gender, and how correctly you are doing those postures. Some yoga types also involve more complex poses that are effective for muscle toning and weight loss. Let us look at the estimated number of calories different types of yoga may help you burn.

1. Power Yoga

This is a form of Vinyasa yoga, which has its roots in Ashtanga yoga. Both styles of yoga use breath to link the flow between poses, and help burn calories to a great extent on account of continuous movement that resembles the workout of an athlete. The calories you burn while doing power yoga depend on your speed, weight, and gender. In a 30-minute session, you may burn between 100-300 calories. However, this will vary from person to person.

2. Hot Yoga (Bikram Yoga)

Hot yoga is a sequence of 26 yoga poses and offers many of the same benefits as traditional yoga, including weight loss. It is performed at higher temperature conditions in a hot yoga studio so the internal organs and body tissues can experience a rigorous workout.

In hot yoga, the main idea is to keep the room heated above normal room temperature, which is usually between 80°F and 100°F (27°C and 38°C). According to researchers, a hot yoga session may help burn about 179-478 kcal (1).

3. Vinyasa Yoga

This form of yoga involves a series of varying postures, and the movement from one posture to another happens in a continuous flow. Vinyasa yoga works on your core, strengthens your body, and improves your range of motion, helping you build lean muscle mass and develop resistance.
You have to focus on your breathing while doing Vinyasa yoga and each movement needs to follow your breathing pattern. This also helps the body get fresh oxygen and relax the muscles. Performing vinyasa yoga is a great way to increase your heart rate, which also helps burn calories. An hour of vinyasa yoga may help burn 100-450 calories.

4. Yin Yoga

Yin yoga is slow-paced compared to vinyasa yoga and focuses on targeting the deep tissues (not muscles) by holding the postures longer. It helps boost blood circulation throughout the body and improves joint flexibility.

Beginners may hold the asanas for 45 seconds to 2 minutes, and advanced practitioners may stay in one asana for 5 minutes or more. The longer the time, the deeper the effect.

A full-body Yoga session keeps your mind, body, and respiratory system engaged, ensuring you lose a good number of calories per session. Although it might take months until you notice any visible weight loss, you can rest assured that your body will gradually get stronger and leaner. The exact number of calories you burn will depend upon the type of yoga, its intensity, your weight, and how long your session lasts. This calculator will give you a fair idea of how effective your session has been.

Frequently Asked Questions

Does yoga count as exercise?

Yes, yoga can be considered a form of exercise depending on the type of yoga you are doing, its intensity, and how much you are exerting your body. Some forms of yoga (like vinyasa yoga) are fast-paced as you have to move quickly, which can increase your heart rate. However, restorative yoga, which involves little movement cannot be considered a form of exercise.

Does yoga burn more calories than walking?

No. Yoga doesn’t burn more calories than walking. Although it is considered a moderate physical activity with restorative benefits, studies found that it results in lower energy expenditure than walking (2).

How often should you do yoga?

You can practice yoga 3-5 times a week. Start with a slow yoga flow and once your body gets accustomed to it, you may increase the intensity.

How quickly does yoga change your body?

You may expect to see some results after 8 to 12 weeks of regular practice. However, it will take longer to notice significant results.

Is yoga better than HIIT?

Both can be a great choice. While HIIT may not be suitable for those with injuries or joint issues, yoga can be done safely by people of all age groups. Moreover, you can perform yoga at low or moderate intensities, which makes it a great way to stay active.

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Source

  1. The Effects of Bikram Yoga on Health: Critical Review and Clinical Trial Recommendations
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4609431/
  2. Energy Expenditure in Vinyasa Yoga Versus Walking
    https://pubmed.ncbi.nlm.nih.gov/28422589/

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