So, you want to know how many calories one hour of hot yoga burns? And how many calories does Bikram yoga burn? The truth is, there is no single number. It changes for everyone. Most people burn somewhere between 350 and 500 calories in a one-hour hot yoga class. For a typical Bikram yoga class, which is 90 minutes and follows a set series of 26 poses, the calorie burn might be a bit higher simply because it’s longer, perhaps 500 to 800 calories. But many things affect this number.
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Why the Number Changes
It feels hot in a hot yoga room. Your body sweats a lot. You might think you burn a huge number of calories just from the heat and sweat. But it’s not that simple. Many things make the calorie burn different for each person. Let’s look at what those are. These are the main factors affecting hot yoga calorie burn.
Your Body Weight
This is a big one. A heavier person burns more calories than a lighter person doing the same thing. Why? A bigger body needs more energy to move and just to be there. Your body has to work harder. This is true for any exercise, including hot yoga.
Imagine lifting a light box versus a heavy box. The heavy box takes more effort. Your body works in a similar way. If you weigh more, your body uses more energy during the yoga poses and even just sitting or standing in the hot room.
Let’s say two people are in the same class. One person weighs 150 pounds. The other weighs 200 pounds. The person who weighs 200 pounds will likely burn more calories during that hour of hot yoga. This is a simple rule for exercise. More weight means more work for your body. More work means more calories burned.
- Example:
- Person A: 150 pounds
- Person B: 200 pounds
- Doing the same hot yoga class.
- Person B burns more calories than Person A.
This is not about being better or worse. It is just how physics and your body work. Your weight is a key part of how many calories you use up.
How Hard You Work
Not all hot yoga classes are the same. Not all people do the poses the same way. The intensity of hot yoga workout really matters. If you push yourself in the poses, if you hold them longer, if you move with more energy, you will burn more calories.
Think about standing in a pose like Warrior II. You can just stand there. Or you can sink low into your front knee. You can reach your arms out strong. You can hold it steady for many breaths. Sinking low and holding strong makes your muscles work harder. When muscles work harder, they use more energy. Using more energy means burning more calories.
If you are new to hot yoga, you might take breaks. You might not go as deep into the poses. That is perfectly fine. Your body is getting used to the heat and the movements. But someone who has been doing hot yoga for years might do every pose with full power. They might not take any breaks. They will burn more calories because they are working harder.
- Higher intensity means:
- Holding poses longer.
- Going deeper into stretches.
- Moving between poses with energy.
- Taking fewer rests.
How hard you work is something you can control. As you get stronger and more used to the heat, you can often increase the intensity of your workout. This will likely increase your calorie burn over time.
Your Metabolic Rate
Your metabolic rate is how fast your body uses energy just to stay alive. Your body needs energy for things like breathing, pumping blood, and thinking. This happens all the time, even when you are sleeping. Some people have a faster metabolic rate than others. This means their body uses more energy at rest.
Metabolic rate and hot yoga are linked because your metabolism affects how many calories you burn during any activity, including hot yoga. If you have a naturally faster metabolism, you will burn more calories in the class than someone with a slower metabolism, even if everything else is the same.
Many things affect your metabolic rate. Your age matters. Younger people often have faster metabolisms. Your sex matters. Men often have faster metabolisms than women. How much muscle you have matters a lot. Muscle burns more calories than fat, even at rest. So, people with more muscle often have faster metabolisms.
- Things affecting metabolic rate:
- Age
- Sex
- Amount of muscle
- Genetics (it can run in families)
While hot yoga itself is the activity, your basic metabolic rate sets a kind of baseline for how much energy your body uses. A higher metabolic rate means you start from a higher point of calorie burning before you even do a single yoga pose.
The Type of Hot Yoga
Not all hot yoga is the same. There are different styles. Bikram yoga is a specific type. It has 26 poses and two breathing exercises. The room is heated to 105°F (40°C) with 40% humidity. Every class follows the same sequence. Other hot yoga classes might be hotter or less hot. They might have different poses. They might flow more quickly between poses (like Vinyasa done in a hot room).
Bikram yoga calorie burn can be estimated. Because it’s a fixed routine and temperature, studies have tried to measure it. Some studies found that the average calories burned in a 90-minute Bikram class were around 500-800 calories for women and 600-1000 for men. But remember, these are averages. Your personal burn will still depend on your weight, how hard you try, and your metabolism.
Other hot yoga styles might burn different amounts. A very fast-paced hot Vinyasa class where you move quickly from one pose to the next might burn more calories than a slower hot Hatha class. The style makes a difference in the intensity. A more intense style usually means more calories burned.
- Different Hot Yoga Styles:
- Bikram (fixed poses, high heat/humidity)
- Hot Vinyasa (flowing movements)
- Hot Hatha (slower pace, holding poses)
- Hot Power Yoga (strong poses, sometimes faster)
The specific poses, the speed of the class, and the exact temperature and humidity all play a role. How many calories does Bikram yoga burn compared to hot Vinyasa? Often, the Vinyasa might feel more like a cardio workout because of the constant movement, potentially burning more calories per minute if the flow is fast. But Bikram is longer (90 mins vs typically 60 mins for other classes), so the total burn might be higher over the full session.
The Room Temperature and Humidity
Yes, the heat matters. But maybe not in the way you think. The heat makes you sweat. Sweating cools your body down. Your body uses energy to make sweat and send it to your skin. So, being in a hot room does increase your calorie burn a little bit, even if you were just sitting there. Your body is working to keep its temperature steady.
High humidity makes it harder for your sweat to cool you. Your body might have to work harder to manage its temperature in a very humid hot room compared to a dry hot room. This extra work uses energy.
However, some people believe the sweat itself burns a lot of calories. This is not true. Sweat is mostly water and some salt. Sweating helps you lose water weight temporarily, but it doesn’t burn a large number of calories directly. The calories are burned by your body working to cool itself and by your muscles doing the yoga poses.
- How heat/humidity affect burn:
- Body works to stay cool.
- Making sweat uses some energy.
- Humidity makes cooling harder, using a bit more energy.
- Sweating itself does not burn many calories.
So while the heat adds something to the calorie burn compared to regular yoga, it’s not the main driver. The poses and how hard you do them are still more important for calorie burn.
Your Experience Level
Are you new to hot yoga or have you been doing it for years? This can affect calorie burn too. Beginners might use more energy at first just because everything is new and maybe a little awkward. They might use small, extra muscles to keep balance. However, beginners also often take more breaks. They might not go as deep into poses.
Someone with more experience moves more smoothly. They know the poses. They know how to breathe. They might seem to use less effort for each movement. But they can often hold challenging poses for a long time. They might work at a higher, steadier intensity throughout the class without needing many breaks.
Sometimes beginners burn a surprising amount because their body is trying hard to figure things out in the heat. But usually, people who can maintain a higher intensity for longer periods burn more total calories. As you get better, you might do the class with more power, even if it feels easier in some ways. This can lead to a higher calorie burn over time.
- Beginner vs. Experienced:
- Beginners might use more energy for new movements, but take more breaks.
- Experienced people move smoothly, take fewer breaks, and can hold intense poses longer.
- Both can burn a good number of calories, but the pattern of burning changes.
Estimated Calorie Burn Ranges
Okay, so we know there is no one number. But we can give ranges. These are just estimates. Your actual number could be higher or lower. These numbers are based on averages and studies.
Let’s look at the average calories burned hot yoga class for a 60-minute session.
| Factor | Estimated Calories Burned (per hour) | Notes |
|---|---|---|
| Lighter Person (e.g., 120 lbs), lower intensity | 250 – 350 Calories | Taking breaks, not pushing deep in poses |
| Average Person (e.g., 150 lbs), moderate intensity | 350 – 450 Calories | Moving steadily, some effort in poses |
| Heavier Person (e.g., 180 lbs), higher intensity | 450 – 550+ Calories | Pushing hard, holding poses, few breaks |
Remember, a Bikram class is usually 90 minutes. So, how many calories does Bikram yoga burn in total? You would take the hourly rate and add half of it again.
* For a 90-minute Bikram class:
* Lighter person, lower intensity: 375 – 525 Calories
* Average person, moderate intensity: 525 – 675 Calories
* Heavier person, higher intensity: 675 – 825+ Calories
These are just rough guides. Many online calculators ask for your weight, age, sex, and the type and length of activity to give you an estimate. Using one might give you a more personal idea, but they are still just guesses.
Hot Yoga vs. Regular Yoga Calories
Does the heat really make a big difference in calorie burn? Let’s compare hot yoga vs regular yoga calories.
Doing yoga in a regular room (not heated) still burns calories. The amount depends on the style and intensity. A gentle Hatha class might burn around 150-250 calories per hour. A more active Vinyasa or Power Yoga class might burn 250-400 calories per hour.
Now compare that to the hot yoga numbers we talked about: 350-550+ calories per hour.
So, yes, hot yoga generally burns more calories than regular yoga of the same style and intensity. Why?
1. Body working to cool: As we talked about, your body uses energy to manage the heat and sweat. This adds to the calorie burn.
2. Potential for higher intensity: The heat can make muscles more flexible, maybe allowing you to go deeper into poses, which could increase muscle work and calorie burn. (Though it can also make you tired, leading to lower intensity!)
The difference might be anywhere from 50 to 200 extra calories per hour due to the heat. It’s not a massive jump compared to, say, running or high-impact sports. Running can easily burn 600-1000+ calories per hour depending on speed and weight.
So, hot yoga does burn more calories than regular yoga. But it is still considered a moderate-intensity exercise for most people, not a super high-intensity one like sprinting.
Hot Yoga for Weight Loss
Many people try hot yoga hoping for weight loss results hot yoga. Can it help? Yes, hot yoga can be part of a plan for weight loss.
Burning calories is key to losing weight. You need to burn more calories than you eat. Hot yoga burns a decent number of calories, as we’ve seen (calories burned hot yoga weight loss). If you burn 400 calories in a hot yoga class and do this a few times a week, that adds up.
- Doing two hot yoga classes per week (400 calories each) = 800 extra calories burned per week.
- This is about 3200 calories burned per month from yoga.
- To lose one pound of fat, you need to burn about 3500 calories more than you eat.
- So, two hot yoga classes a week could help you lose about one pound per month, if your diet stays the same.
But exercise alone is often not enough for big weight loss. What you eat matters even more. If you leave hot yoga class and eat back all the calories you burned (and more), you won’t lose weight.
Hot yoga can help with weight loss in other ways too, beyond just burning calories:
* Building muscle: Yoga builds strength. Muscle burns more calories than fat, even at rest. So, building muscle can increase your metabolic rate over time.
* Reducing stress: Stress can lead to unhealthy eating habits and make it harder to lose weight. Yoga is great for reducing stress.
* Becoming more mindful: Yoga helps you connect with your body. This can make you more aware of what you eat and how you feel, leading to healthier choices.
So, don’t rely only on the calorie burn for weight loss results hot yoga. Use hot yoga as a tool. Combine it with healthy eating. Look at the overall picture.
Beyond the Burn: Other Hot Yoga Benefits
Focusing only on calories can make you miss other great things about hot yoga. Hot yoga benefits and calorie burn are two different things. The benefits go far beyond just burning energy.
Here are some other benefits of hot yoga:
- Flexibility: The heat helps your muscles stretch more easily and safely. This can improve your range of motion and make you feel less stiff.
- Strength: Holding yoga poses builds muscle strength throughout your body.
- Balance: Many poses challenge your balance, helping you improve it over time.
- Mindfulness and Stress Reduction: Yoga connects your breath and movement. This helps calm your mind. The focus needed for poses in the heat can be like a moving meditation. This is a major stress reliever.
- Improved Circulation: The heat and movement can help your blood flow better.
- Detoxification (kind of): Sweating is one way your body gets rid of waste products. While your kidneys and liver do most of the work, a good sweat session can help. It also feels good!
- Mental Toughness: Staying in a hot room and holding challenging poses teaches you discipline and makes you mentally stronger.
- Better Breathing: Yoga focuses on deep breathing. This can improve your lung capacity and teach you to breathe better in everyday life.
These benefits are just as important, maybe even more important for many people, than the number of calories burned. Hot yoga is a workout for your body and your mind.
Maximizing Your Calorie Burn (If That’s Your Goal)
If your main goal is to burn as many calories as possible in hot yoga, here’s how you can try to do that:
- Go Regularly: The more often you go, the more calories you burn over time.
- Work Hard: Push yourself in the poses. Don’t just go through the motions. Hold poses with strength. Engage your muscles. This increases the intensity of hot yoga workout.
- Reduce Rest: Take fewer breaks between poses if the class allows. Keep moving.
- Stay for the Whole Class: Don’t leave early.
- Stay Hydrated: Drink plenty of water before, during, and after class. This won’t increase calorie burn, but it’s vital for safety and performance. Dehydration is dangerous.
- Focus on Form: Doing poses correctly works the right muscles and helps you maintain intensity without injury.
Remember, listen to your body. The heat is intense. It’s okay to rest when you need to. Pushing too hard can lead to injury or feeling sick.
Interpreting the Calorie Numbers
When you see calorie numbers, either from a chart like ours or from a fitness tracker, remember they are estimates. Fitness trackers (like watches or chest straps) try to guess your calorie burn. They use things like your heart rate, weight, and activity level. They can be helpful for tracking trends, but they are not perfectly accurate for activities like yoga, especially in the heat.
The heat changes your heart rate. Your heart might beat faster just because of the heat, not just the effort of the poses. A tracker might see a high heart rate and think you are working super hard, overestimating the calorie burn.
So, use the numbers as a guide, but don’t live and die by them. Pay more attention to how your body feels, how you are getting stronger, and the other benefits you are gaining.
Staying Safe in the Heat
Hot yoga is great, but the heat means you need to be careful.
- Hydrate: Drink lots of water throughout the day, especially before class. Bring a water bottle into the room and drink during breaks. Electrolyte drinks can also help.
- Listen to Your Body: If you feel dizzy, sick, or overly tired, take a break. Sit or lie down. Do not push through severe discomfort.
- Don’t Eat Too Much Right Before: A heavy meal before hot yoga can make you feel sick.
- Wear Light Clothes: Wear clothes that let your skin breathe and sweat.
- Talk to Your Doctor: If you have any health conditions (like heart problems, low blood pressure, or are pregnant), talk to your doctor before trying hot yoga.
Safety comes first. You won’t get the benefits of hot yoga if you get sick or hurt.
Summary: The Truth About the Burn
How many calories does one hour of hot yoga burn? The honest answer is it changes for everyone. A good estimate for the average calories burned hot yoga class (60 minutes) is likely between 350 and 500 calories. For a longer Bikram yoga class (90 minutes), the total how many calories does Bikram yoga burn could be 500 to 800 or more.
These numbers depend on many things: your weight, how hard you work (intensity of hot yoga workout), your natural metabolic rate (metabolic rate and hot yoga), the specific style of hot yoga (Bikram yoga calorie burn vs. others), the room temperature and humidity, and your experience level (factors affecting hot yoga calorie burn).
Hot yoga does burn more calories than regular yoga (hot yoga vs regular yoga calories) because of the heat. It can help with weight loss (calories burned hot yoga weight loss, weight loss results hot yoga) as part of a healthy lifestyle, but it’s not a magic quick fix.
The calorie burn is just one part of the story. Hot yoga gives you flexibility, strength, balance, stress relief, and mental benefits (hot yoga benefits and calorie burn). These are just as valuable as the calories burned.
Focus on enjoying the practice, listening to your body, and being consistent. The benefits, including calorie burn and potential weight loss, will follow.
Frequently Asked Questions (FAQ)
Is hot yoga good for weight loss?
Yes, hot yoga can be good for weight loss. It burns a good number of calories. Burning calories is important for losing weight. But it works best when you also eat healthy food. It is not a magic way to lose weight by itself.
Do you burn more calories just by sweating?
No. Sweating helps your body cool down. It uses a little bit of energy to make sweat. But the sweat itself is mostly water. Losing water weight makes the number on the scale go down for a short time, but it is not losing fat. Calories are burned by your muscles working and your body trying to stay cool in the heat.
How often should I do hot yoga?
How often you go depends on you. If you are new, start with 1-2 times a week. As you get used to it, you might go 3-4 times a week. Listen to your body. Make sure you rest on other days.
Does everyone burn the same amount of calories in the same class?
No, not at all. As we talked about, your weight, how hard you work, and your own body’s metabolism make the number different for everyone in the class. Someone who weighs more or works harder will burn more.
Can I track hot yoga calorie burn with a fitness watch?
You can use a fitness watch. It will give you an estimate. But be aware the number might not be perfect. The heat can make your heart rate higher, which might make the watch think you are working harder than you are. Use the number as a guide, not an exact fact.
Is Bikram yoga the only type of hot yoga?
No. Bikram is a specific style with a set list of poses and high heat/humidity. Many studios offer other types of yoga (like Vinyasa or Hatha) in a heated room. These are also called hot yoga but are different from Bikram. They might have different calorie burns depending on the style and intensity.