How Many Calories Do You Burn in Hot Yoga?
Hot yoga isn’t just about deep stretches and dripping sweat—it’s also a serious calorie burner. If you’ve ever walked out of a 90-minute session feeling like you just ran a marathon, you’re not imagining things. But how many calories does hot yoga actually burn? The answer depends on a few key factors like your weight, workout intensity, and the type of class you take. In this guide, we’ll break it all down. You’ll get realistic estimates, expert-backed insights, and tips to get the most out of each session. Whether you’re aiming to lose weight or just stay fit, we’ve got you covered.
Key Takeaway
Hot yoga can burn 200–600+ calories per session, depending on your weight, class style, and effort. Styles like hot vinyasa torch more, while Bikram is slower but steady. It’s not just about sweat—it’s about consistency, control, and choosing the right flow for your goals.
How many calories do you burn in hot yoga?
Hot yoga burns 200–600+ calories per session, depending on your weight, effort, class type, and length.
What Is Hot Yoga?
Hot yoga is a style of yoga practised in a heated room, usually between 90–105°F (32–40°C). The heat helps loosen muscles, boost flexibility, and increase sweat. Popular types include Bikram and hot vinyasa. It’s more intense than regular yoga—and that means more calories burned per session.
Average Calories Burned in a Hot Yoga Session
On average, you can burn anywhere from 200 to 600 calories during a hot yoga session. The exact number depends on factors like your body weight, the length of the class, and how hard you're working. A 150-pound person might burn around 300–400 calories in a 60-minute session, while someone closer to 180 pounds could hit 500+.
Class intensity matters too. Slower-paced styles like Bikram may burn fewer calories compared to a fast-flowing hot vinyasa or power yoga session. The more dynamic the movement and muscle engagement, the more energy your body uses.
Session length is another key factor. A typical 90-minute hot yoga class can torch significantly more calories than a shorter 45-minute one—sometimes double. But remember: sweating buckets doesn’t mean you’re burning fat. Most of the sweat is water loss, not calories.
Ultimately, hot yoga is an effective low-impact workout that combines strength, balance, and endurance—making it a great option if you're looking to burn calories while building mind-body awareness.
Factors That Affect Calorie Burn in Hot Yoga
Calorie burn in hot yoga isn’t one-size-fits-all. Several personal and environmental factors shape how much energy your body uses during a session.
1. Body Weight and Composition
Heavier individuals typically burn more calories because their bodies expend more energy to perform the same movements. Muscle mass also plays a role—more muscle means higher calorie burn, even at rest.
2. Class Intensity and Duration
Not all hot yoga is created equal. A fast-paced power yoga class demands more from your muscles and cardiovascular system than a slow, static Bikram session. The longer the class, the more calories you'll burn.
3. Room Temperature and Humidity
Higher heat and humidity can elevate your heart rate and make your body work harder to stay cool. This can slightly increase your calorie burn—but it also raises the risk of fatigue or dehydration if you’re not careful.
4. Effort and Experience Level
Beginners may take breaks or move more cautiously, while experienced yogis often flow with greater control and intensity. How much effort you put in matters just as much as the style of class.
Each of these factors adds up, shaping how many calories you actually burn on the mat.
Hot Yoga vs. Other Workouts: Calorie Comparison
Hot yoga holds its own when it comes to calorie burn, but how does it compare to other popular workouts?
A 60-minute hot yoga session typically burns 300–600 calories, depending on intensity and body weight. That’s more than a casual walk but slightly less than a high-intensity workout.
For comparison:
Running (6 mph) can burn 600–900 calories an hour.
Cycling (moderate pace) clocks in around 400–600 calories.
HIIT workouts may burn 500–800 calories per hour.
Regular yoga burns around 150–300 calories.
So, while hot yoga might not match the burn of a hard sprint, it offers a solid mix of cardio, strength, and flexibility. Plus, it's easier on the joints and helps reduce stress—a win if you're after balance, not just burn.
If you're aiming for fat loss or fitness, hot yoga can be a great addition to your weekly mix, especially when combined with strength training or cardio.
Calories Burned by Hot Yoga Style
Not all hot yoga styles are created equal—some torch more calories than others based on intensity, movement, and pace. Here's a breakdown of the most common styles:
Bikram Yoga
Bikram follows a fixed sequence of 26 postures in a 105°F room. It’s slower-paced but held longer, which builds endurance. Expect to burn around 300–500 calories in a 90-minute session, depending on your weight and effort.
Hot Vinyasa Flow
This style is more dynamic, linking breath with continuous movement. The flow-style sequences keep your heart rate up, making it more cardio-intensive. You can burn 400–600+ calories in a 60–75-minute session.
Hot Power Yoga
Power yoga cranks up both strength and intensity. It often includes core work, deep holds, and rapid transitions. Calorie burn here can range from 450–650 calories, especially if you're moving at a fast pace with few breaks.
Warm Yoga (Lower heat)
These gentler classes are heated to around 85°F and are less intense. Expect a lighter burn—around 200–350 calories per class.
Your calorie output depends on how hard you work, but choosing a style that matches your fitness level and goals can make a big difference.
How to Maximise Calorie Burn in Hot Yoga
Want to get the most out of your hot yoga session? A few smart tweaks can help you burn more calories without overdoing it.
1. Focus on Form and Engagement
Engage your core, activate your muscles, and hold poses with control. Proper form makes each move more effective—and calorie-burning.
2. Choose the Right Class
Opt for faster-paced styles like hot vinyasa or power yoga. These keep your heart rate up and your body moving consistently.
3. Minimise Rest Breaks
It’s tempting to zone out in child’s pose, but staying active between poses keeps your burn going. Shorten rest time, but don’t sacrifice hydration.
4. Stay Hydrated and Fuel Wisely
Dehydration zaps energy. Drink water before and after class, and fuel up with light carbs to power your practice.
5. Push Your Limits—Safely
Challenge yourself to go deeper or hold longer, but listen to your body. Overexertion in heat can backfire fast.
Consistency is key. The more you commit, the better your stamina, form, and calorie burn will get over time.
Real-Life Examples and Fitness Tracker Data
Fitness trackers offer a glimpse into how many calories hot yoga can burn—but results vary. A 150-pound person wearing an Apple Watch might log 350–500 calories in a 60-minute hot vinyasa class. Fitbit users report similar numbers, especially during fast-paced flows. Heavier individuals or those pushing harder can break 600+ calories.
Some yogis share that their calorie burn rivals light running or circuit training. Others see lower numbers in slower Bikram classes.
Remember: trackers estimate based on heart rate and movement, so accuracy isn’t perfect. Still, they’re helpful for spotting patterns over time. Just don’t stress over the number—focus on how you feel, how consistently you practise, and how your body responds.
Is Burning Calories the Main Benefit of Hot Yoga?
While hot yoga can torch calories, it’s not the only—or even the biggest—benefit. Flexibility, stress relief, and mental clarity often top the list for regular practitioners. The heated environment helps loosen muscles, allowing for deeper stretches and improved mobility over time.
Many people also find that hot yoga builds core strength, boosts endurance, and promotes better focus. The mindfulness aspect helps reduce anxiety and improve sleep—benefits that calorie counters can’t measure.
So yes, you’ll sweat and burn calories. But what really keeps people coming back is how good they feel after class. Think of the calorie burn as a bonus, not the whole reason to hit the mat.
Common Myths About Calories Burned in Hot Yoga
One of the biggest myths is that hot yoga burns 1,000+ calories per session—a serious exaggeration. While the sweat may feel intense, much of it is just water loss, not fat burn. Another common belief is that more sweat = more calories burned, but that’s not how it works. Sweat is your body cooling itself, not a calorie tracker.
Lastly, some assume any yoga in heat guarantees weight loss, but it still depends on effort, consistency, and overall lifestyle. Hot yoga can help—but it’s not a magic bullet.
Final Thoughts: Should You Rely on Hot Yoga for Weight Loss?
Hot yoga can absolutely support weight loss—but it shouldn’t be your only strategy. Calorie burn varies and results take time. For best outcomes, combine hot yoga with a balanced diet, strength training, and proper rest.
What hot yoga really offers is consistency. It’s low-impact, stress-reducing, and something many people actually enjoy sticking with. That makes it a great long-term option for overall fitness.
So, rely on hot yoga as part of a bigger picture. It tones, strengthens, and burns—but lasting weight loss needs more than just heat and sweat.
FAQs: Hot Yoga and Calories Burned
1. How many calories do you burn in a 60-minute hot yoga class?
Most people burn 300–500 calories, depending on body weight, effort, and class style.
2. Does hot yoga burn more calories than regular yoga?
Yes. The heat increases heart rate and sweat, leading to a higher calorie burn compared to regular yoga.
3. Is Bikram or hot vinyasa better for burning calories?
Hot vinyasa generally burns more due to continuous movement, while Bikram is slower but still effective.
4. Can you lose weight doing hot yoga?
Yes, if combined with a healthy diet and consistent practice. It supports weight loss but isn’t a quick fix on its own.
5. Does sweating more mean you’re burning more calories?
No. Sweating is your body cooling down—it doesn’t directly equal fat burn or calorie loss.
Hot yoga is a great way to burn calories, but it's best used as part of a well-rounded fitness routine.
