How many calories burned during hot yoga class? A hot yoga class can burn a number of calories, but the exact number changes a lot for each person. On average, people might burn from 300 to 500 calories in a 60-minute class. Some people might burn more, and some less. It depends on many things like your body weight, how hard you work, and the style of hot yoga you do.
Image Source: wp-cpr.s3.amazonaws.com
Grasping Hot Yoga
Hot yoga is a type of yoga done in a warm, often humid room. The heat is a big part of it. It helps your muscles stretch more. It also makes you sweat a lot. Sweating helps your body cool down.
One popular kind is Bikram yoga. This style has 26 poses and two breathing steps. You do them in the same order every time. The room is usually set to 105°F (about 40°C). The air is also very wet, about 40% humidity. Other types of hot yoga might be different. They might have different poses. The heat level might also change. Some studios use less heat. Some use more.
How Your Body Burns Energy
Your body always burns energy. This energy comes from the food you eat. Even when you are resting, your body uses energy to keep you alive. This is called your metabolism. Your body needs energy to breathe, pump blood, and think.
When you move or exercise, your body needs more energy. It burns more calories. A calorie is just a way to measure energy. The more you move and the harder you move, the more calories your body burns.
How Hot Yoga Burns Calories
Hot yoga asks your body to work in two main ways. First, you do yoga poses. These poses make your muscles work. You hold poses, stretch, and move. This physical effort burns calories, just like any exercise.
Second, the heat in the room makes your body work harder. Your body must work to stay cool. It pumps blood to your skin. You sweat a lot. This extra work to manage the heat burns more calories. It makes your heart beat faster. Your metabolism gets a little boost from being in the heat.
So, hot yoga metabolism is affected by the heat. Your body uses energy to deal with the hot setting. This adds to the calories burned just from doing the yoga poses.
Average Calories Burned in Hot Yoga Classes
It is hard to say exactly how many calories everyone burns. But we can give some numbers. These are just guides, not exact facts. The average calories burned hot yoga class can be different for different people.
For a typical 60-minute hot yoga class:
- A person who weighs less might burn around 300-400 calories.
- A person who weighs more might burn around 400-500+ calories.
For a 90-minute class, which is common for Bikram yoga:
- Calories burned Bikram yoga for a 90-minute class can range from 400 to 600 calories or more. This depends a lot on the person and how hard they practice.
These numbers are similar to other moderate exercises. Think of a brisk walk or a light bike ride. But remember, the heat plays a role in these hot yoga calorie estimates.
Many things change these numbers. We will talk about those next. Do not trust a hot yoga calorie calculator you find online too much. They give you an estimate. They do not know exactly how your body is working in the heat.
Factors That Change How You Burn Calories
Many things make your calorie burn higher or lower in a hot yoga class. It is not the same for everyone. These are the factors affecting hot yoga calorie burn:
Your Body Weight
This is a big one. People with more body weight burn more calories doing the same activity. Your body needs more energy to move a heavier body. So, a bigger person will usually burn more calories than a smaller person in the same hot yoga class.
Your Metabolism
Everyone’s body uses energy a bit differently. This is your hot yoga metabolism. Some people naturally burn calories faster than others, even at rest. This can be because of genes, age, or muscle mass. More muscle usually means a faster metabolism.
How Hard You Practice
Are you putting your full effort into each pose? Are you trying your best? Holding poses longer, going deeper into stretches, and moving with focus burns more energy. If you take many breaks or do not try hard, you will burn fewer calories.
How Long the Class Is
A longer class means more time working out. A 60 minute hot yoga calories burn will be less than a 90-minute class. The total time you spend moving and in the heat adds up.
The Style of Yoga
Bikram yoga follows a strict pattern. Other hot yoga classes might be Vinyasa style. Vinyasa links poses together with breath. This can be more like a flow. A fast-paced Vinyasa flow in a hot room might burn more calories than a slower Bikram class. It depends on the speed and challenge of the poses.
Room Heat and Wetness
A hotter, more humid room makes your body work harder to stay cool. This can slightly increase calorie burn. But it also makes the practice feel harder. This might make you rest more, which lowers the burn.
Your Fitness Level
If you are new to hot yoga, your body might work harder just to keep up. As you get fitter, your body becomes better at doing the poses. It might use energy more wisely. But, if you push yourself harder as you get fitter, you can still burn many calories.
Calories Burned in Specific Hot Yoga Styles
Let’s look a bit closer at different styles.
Calories Burned Bikram Yoga
Bikram yoga is famous for its heat (105°F, 40% humidity) and set list of 26 poses. Classes are usually 90 minutes long. Because of the heat and the length, the calorie burn can be quite good.
- For a 90-minute Bikram class, estimates often fall between 450 and 600 calories for many people. Some very fit or heavier people might burn more.
The fixed structure of Bikram means you know what to expect. This can help you push yourself each time.
Calories in Other Hot Yoga Classes
Many studios offer hot Vinyasa or Hot Power Yoga. These classes often flow more between poses. They might be 60 or 75 minutes long.
- A 60 minute hot yoga calories burn in a Vinyasa style might be similar to or slightly higher than a 60-minute Bikram class. It depends on the flow’s speed and how challenging the poses are. A faster flow often burns more calories than holding poses for a long time.
Again, these are just estimates. How hard you work matters most.
Hot Yoga Versus Regular Yoga Calories
Does the heat really make a big difference in calorie burn? Let’s look at hot yoga vs regular yoga calories.
Regular yoga classes, done in a room at normal temperature, burn calories too. The amount depends on the style and how hard you work.
- A 60-minute Hatha or gentle yoga class might burn 180-300 calories.
- A 60-minute Vinyasa or Power Yoga class might burn 300-450 calories.
When you add the heat, your body works extra. This extra work to cool down adds to the calorie burn.
- A 60 minute hot yoga calories burn is likely higher than a 60-minute regular yoga class of the same style and intensity. The heat boosts the burn by maybe 10-20% or more for some people.
But the difference might not be huge. The biggest part of calorie burn still comes from the physical work you do in the poses. The heat helps, but it’s not magic. You still need to move and use your muscles.
Hot Yoga and Weight Loss
Many people try hot yoga for hot yoga weight loss. Can it help? Yes, it can be part of a plan to lose weight.
Losing weight is mostly about burning more calories than you eat. This is called a calorie deficit. Exercise helps you burn more calories. Hot yoga is exercise. So, doing hot yoga regularly can help you burn calories. This helps create that deficit.
However, hot yoga also makes you sweat a lot. You can lose a few pounds of water weight in one class. This is not real weight loss (losing fat). You will gain that water weight back when you drink water.
For real hot yoga weight loss (losing fat), you need to:
- Burn calories through hot yoga and other activities.
- Eat healthy food and control how many calories you eat each day.
Hot yoga can be a good way to burn calories. It also builds muscle, which can boost your metabolism over time. But it works best for weight loss when you also watch what you eat.
Maximizing Calorie Burn in Hot Yoga
Want to get the most calorie burn from your hot yoga class? Here are some ways to increase how many calories burned during hot yoga:
This covers how to maximize calorie burn hot yoga:
- Go Often: The more classes you take, the more calories you burn each week. Being regular helps.
- Push Yourself: Do not just go through the motions. Try to go deeper into poses. Hold them for the full time. Engage your muscles tightly.
- Stay for the Whole Class: Do not leave early. Every minute in the hot room doing poses adds to the calorie burn.
- Choose Harder Styles (If Possible): If you are ready, try a faster Hot Vinyasa or Hot Power Yoga class. The constant movement can boost calorie burn more than holding poses for long times.
- Focus on Form: Doing poses with good form makes your muscles work right. This uses more energy than sloppy movements.
- Breathe Deeply: Connecting breath to movement, especially in Vinyasa, can make the practice more active and help burn more energy.
- Listen to Your Body, But Challenge It: Rest when you need to, especially in the heat. But also try to push past your comfort zone safely to make your body work harder.
Remember to drink plenty of water before, during, and after class. You need to stay safe and hydrated, especially when trying to push your limits in the heat.
Interpreting Hot Yoga Calorie Estimates
We talked about calorie numbers (300-500 per hour). These are just hot yoga calorie estimates. It is important to know they are not exact counts.
Why are they not exact?
- Each person is different: Body size, metabolism, fitness level all play a huge role.
- Class intensity varies: Even the same style can be taught differently by different teachers.
- Heat levels vary: Studios might have slightly different temperatures or humidity.
- Activity trackers are not perfect: Your watch might try to guess how many calories you burn. But heat can affect how it measures your heart rate. It might guess too high or too low. These devices are okay for comparing your effort from one day to the next. But the exact calorie number is likely not perfect.
Think of the calorie numbers as a general guide. The true value of hot yoga is more than just calories burned.
More Than Just Calories
While we focus on how many calories burned during hot yoga, the practice offers many other good things for your health.
- Flexibility: The heat helps your muscles stretch more safely. This can make you much more flexible over time.
- Strength: Holding yoga poses builds muscle strength throughout your body.
- Mindfulness: Yoga helps you focus on your breath and your body. This can reduce stress and improve your mental health.
- Detox (via Sweat): Sweating helps your body get rid of waste. It feels cleansing.
- Better Balance: Many poses challenge your balance, which improves over time.
- Heart Health: The poses and the heat make your heart work harder, which is good for your heart over time.
These benefits are just as important, or even more important, than the calorie burn for many people. Hot yoga weight loss is one goal, but overall health and feeling good are big wins too.
Stay Safe and Hydrated
The heat in hot yoga is intense. It is very important to be safe.
- Drink Lots of Water: Drink water all day, especially before your class. Bring a big water bottle to class and drink during breaks.
- Listen to Your Body: If you feel dizzy, sick, or lightheaded, stop. Sit down. Leave the room if you need to. Do not push yourself too hard, especially when you are new.
- Tell Your Teacher: Let the teacher know if you have any health problems.
- Replace Electrolytes: Sweating a lot means you lose salts and minerals (electrolytes). Drinking water is key, but sometimes an electrolyte drink or eating salty food after class can help you recover.
- Do Not Eat Right Before Class: It is best not to eat a big meal within 2-3 hours before class.
- Wear Light Clothes: Wear clothes that let your skin breathe and sweat.
Safety comes first. You can burn calories and get all the benefits safely by listening to your body and staying hydrated.
Putting It Together: Burning Calories with Hot Yoga
So, how many calories burned during hot yoga? It is likely in the range of 300-500 for a 60-minute class. For a 90-minute Bikram class, it might be 450-600+.
These numbers are estimates. They change based on your body, how hard you work, and the class type. The heat does help burn a few extra calories compared to regular yoga. But the main calorie burn comes from doing the yoga poses.
If your goal is hot yoga weight loss, doing hot yoga often is a good step. It burns calories and builds muscle. But remember to also think about what you eat. A calorie deficit is key for losing fat.
Use hot yoga calorie estimates and hot yoga calorie calculator results as guides. Focus more on how you feel. Focus on how the practice makes you stronger, more flexible, and less stressed.
Hot yoga is a strong workout. It can help you burn calories. It can be part of a healthy life. Do it safely, stay hydrated, and enjoy the many good things it offers your body and mind.
| Activity/Style | Class Length | Estimated Calories Burned (for average adult) | Notes |
|---|---|---|---|
| Regular Hatha/Gentle Yoga | 60 min | 180-300 | Slower pace, less intense |
| Regular Vinyasa/Power Yoga | 60 min | 300-450 | Faster pace, more challenging poses |
| Hot Yoga (Any Style) | 60 min | 300-500 | Heat adds to burn, intensity varies |
| Bikram Yoga | 90 min | 450-600+ | Fixed 26 poses, high heat/humidity |
| Hot Vinyasa/Power Yoga | 90 min | 400-650+ | Faster flow, high heat, varies by class |
Note: These are just average numbers. Your actual burn will depend on the factors listed earlier.
Frequently Asked Questions about Hot Yoga Calorie Burn
h4: Does sweating a lot mean I burned more calories?
Sweating a lot in hot yoga mainly means your body is working hard to cool down. It does burn some extra calories. But the amount you sweat does not equal the calories burned. You lose water when you sweat, not fat. You need to replace that water.
h4: Can hot yoga alone help me lose a lot of weight?
Hot yoga can help you lose weight as part of a healthy lifestyle. It burns calories and builds muscle. But for big weight loss, you usually need to eat fewer calories than you burn. Hot yoga helps burn calories, but you also need to look at your diet.
h4: Is the calorie burn in hot yoga much higher than regular yoga?
Yes, generally the calorie burn is higher in hot yoga than in regular yoga of the same style and effort. The heat makes your body work harder. But the difference might not be as big as some people think. The main calorie burn comes from the physical poses.
h4: How accurate are fitness trackers for hot yoga calories?
Fitness trackers can give you a rough idea. But they are often not very accurate in hot, wet places. The heat can affect heart rate readings. The total number they show might be too high or too low. Use them to see how hard you worked compared to other days, not for an exact calorie count.
h4: Does my metabolism speed up after hot yoga?
Your metabolism is higher during the class because you are moving and in the heat. After class, your metabolism might stay a little higher for a short time as your body cools down and recovers. Doing hot yoga often can build muscle. More muscle can lead to a slightly higher metabolism over time, even at rest. This links to your hot yoga metabolism.
h4: Is Bikram the best hot yoga for burning calories?
Bikram is a set practice usually done for 90 minutes in very high heat. This can lead to a high calorie burn. But a fast-moving 60 or 75-minute Hot Vinyasa class where you work hard can also burn a lot of calories. The “best” style depends on what you like and how hard you push yourself.
h4: Do I burn calories just by being in the hot room?
Yes, your body burns some calories just by trying to stay cool in the heat. Your heart pumps faster, and you sweat. But this is much less than the calories burned by doing the yoga poses. You need to be active in the heat to burn a lot of calories.