Introduction
Hot yoga has become one of the most popular workout styles — not just for improving flexibility and strength, but also for its potential to burn calories and support weight loss. Practicing yoga in a heated room (typically 90°F – 105°F (32°C – 40°C)) increases your heart rate, forces your muscles to work harder, and helps you build strength while burning more calories compared to regular yoga.
But exactly how many calories do you burn in hot yoga? The answer depends on your body weight, the intensity of the class, and the type of yoga you’re doing (e.g., Bikram vs. Vinyasa).
Use our Hot Yoga Calorie Counter below to calculate your estimated calorie burn — and keep reading to discover how to maximize your results.
Hot Yoga Calorie Counter
Estimate how many calories you’ll burn during your hot yoga session based on your weight, class type, and duration.
Hot Yoga Calorie Counter
What is MET?
MET stands for Metabolic Equivalent of Task. It’s a measure of how much energy an activity uses relative to resting. 1 MET equals the amount of energy used at rest, which is roughly 3.5 ml of oxygen per kilogram of body weight per minute. If an activity is 5 METs, it uses about five times the energy you’d expend sitting quietly.
How the Hot Yoga Calorie Calculator Works
The calorie burn estimate is based on the Metabolic Equivalent of Task (MET) formula — a widely accepted scientific method for measuring how much energy an activity burns relative to rest.
MET Formula:
Calories burned per minute=MET×body weight in kg×3.5200\text{Calories burned per minute} = \frac{\text{MET} \times \text{body weight in kg} \times 3.5}{200}Calories burned per minute=200MET×body weight in kg×3.5
MET Values for Hot Yoga:
- Bikram Yoga → MET 6
- Heated Vinyasa/Power Yoga → MET 5
- Regular Hatha Yoga → MET 3
Example Calculation:
A 160-pound (72.5 kg) person practicing Bikram yoga for 60 minutes: (6×72.5×3.5)÷200×60=457 calories(6 \times 72.5 \times 3.5) \div 200 \times 60 = 457 \text{ calories}(6×72.5×3.5)÷200×60=457 calories
The calculator uses this formula to provide a personalized estimate based on your weight and session length.
Calories Burned in Hot Yoga vs. Other Exercises
To put hot yoga calorie burn into context, here’s how it compares with other common workouts based on MET values:
| Activity | MET | Estimated Calories Burned (160 lbs/72.5 kg) for 60 mins |
|---|---|---|
| Bikram Yoga | 6 | ~457 calories |
| Heated Vinyasa/Power Yoga | 5 | ~381 calories |
| Normal Yoga (Hatha) | 3 | ~229 calories |
| Running (5 mph) | 8 | ~610 calories |
| Swimming (slow freestyle) | 7 | ~534 calories |
| Cycling (moderate) | 6.8 | ~519 calories |
Why Hot Yoga Burns More Calories:
- Higher heart rate due to heat and muscle engagement.
- Holding poses for longer periods activates more muscle fibers.
- Increased breathing rate and cardiovascular output = higher energy demand.
- Afterburn effect (EPOC) — metabolism remains elevated post-session.
Bikram Yoga vs. Other Hot Yoga Styles: Which Burns More Calories?
Not all hot yoga styles burn calories at the same rate. Here’s how Bikram and heated Vinyasa yoga differ:
| Style | Duration | Calories Burned | Intensity |
|---|---|---|---|
| Bikram Yoga | 90 minutes | ~600–700 calories | Static, structured |
| Heated Vinyasa/Power Yoga | 60 minutes | ~400–600 calories | Dynamic, flowing |
| Hatha Yoga | 60 minutes | ~200–300 calories | Gentle, relaxed |
Why Vinyasa Burns More Calories:
- Faster pace → higher heart rate
- Increased cardiovascular load
- Greater muscle activation due to continuous movement
Why Bikram Burns Fewer Calories:
- Static postures → lower heart rate spikes
- Focus on muscle endurance rather than cardio
How to Maximize Calorie Burn During Hot Yoga
To get the most calorie-burning benefit from hot yoga, focus on these strategies:
1. Increase Intensity
- Hold poses for longer (engages more muscle fibers).
- Transition quickly between poses to maintain an elevated heart rate.
- Focus on deep muscle engagement, especially in standing postures.
2. Stay Hydrated
- Dehydration reduces performance and lowers calorie burn.
- Drink water before, during, and after class.
- Consider adding electrolytes if practicing frequently.
3. Wear the Right Gear
- Lightweight, moisture-wicking clothing helps regulate body temperature.
- Avoid heavy or restrictive clothing — overheating reduces stamina and performance.
4. Maintain Consistency
- Practicing 3–4 times per week increases cumulative calorie burn.
- Builds muscle → boosts resting metabolic rate (BMR).
- Consistency improves muscle memory and strength over time.
Is Hot Yoga Effective for Weight Loss?
Yes — but with some caveats:
- Hot yoga alone can contribute to weight loss — but only if you maintain a calorie deficit.
- Most of the calorie burn comes from increased muscle activation and cardiovascular effort.
- Combining hot yoga with strength training + balanced nutrition = best results for fat loss.
How Hot Yoga Supports Weight Loss:
✔️ Burns calories during and after class (EPOC effect)
✔️ Builds muscle, which increases resting metabolic rate
✔️ Improves flexibility and muscle recovery → better overall workout performance
✔️ Reduces stress → helps control emotional eating and cortisol levels
Benefits of Hot Yoga Beyond Calorie Burn
Hot yoga isn’t just about burning calories — it offers a wide range of physical and mental benefits:
✅ Increased Flexibility and Mobility:
- Heat helps muscles stretch more easily, improving overall flexibility.
✅ Improved Cardiovascular Health:
- Higher heart rate strengthens the heart and improves circulation.
✅ Detoxification (Myth or Fact?):
- Sweating doesn’t remove toxins — but it improves skin health and blood flow.
✅ Stress Relief and Mental Clarity:
- Focus on breath control + mindfulness reduces cortisol levels.
- Improved mood and focus post-session.
Conclusion
Hot yoga burns between 300–700 calories per hour depending on your weight, the type of yoga, and intensity level. Bikram yoga burns fewer calories than heated Vinyasa due to the static nature of the postures, but both styles improve strength, flexibility, and cardiovascular health.
Use our Hot Yoga Calorie Counter to personalize your calorie burn estimate — and if you’re ready to experience the benefits, join a class at Joga Yoga!
