Hot yoga burns 300–700 calories per hour, depending on your body weight, class type, room temperature, and intensity. Heated Vinyasa burns more calories than Bikram because it involves continuous movement, while Bikram focuses on static poses.

The truth is, calorie burn in hot yoga depends on a few things. Your weight matters. The style matters too. A flowing hot vinyasa class usually burns more than a slower class with longer holds. Your effort level also makes a big difference.

This hot yoga calorie counter gives you a smart estimate based on your weight, your class time, and your yoga style. It also shows a rough estimate of water loss and electrolytes, since hot yoga makes you sweat more than most workouts.

Remember, this is an estimate, not a medical test. It is still a useful way to track progress and compare sessions.

What Is MET and Why It Matters

MET is a simple way to estimate how much energy an activity uses.

MET stands for Metabolic Equivalent of Task. Think of it like this:
1 MET is the energy your body uses when you are resting. Higher MET numbers mean higher effort.

Hot yoga often has a higher MET value than regular yoga because the heat and effort can raise your breathing and heart rate.

We use MET because it gives a steady way to estimate calories based on body weight and time.

Why not use heart rate every time?
Heart rate can change for many reasons in a hot room. Heat alone can raise your heart rate even if you are not moving much. That can make calorie tracking confusing.

Why smartwatches can be less reliable in hot yoga
Many watches guess calories mainly from heart rate. In hot yoga, heart rate can be higher because of heat, dehydration, and stress on the body. That can cause some trackers to overestimate calories. MET is not perfect, but it can be more consistent for yoga styles.

This calculator also includes an optional heart rate mode. If you know your average heart rate during class, it can give a more personal estimate.

MET Formula Used in This Calculator

This calculator uses a common MET formula:

Calories per minute = (MET × 3.5 × weight in kg) ÷ 200

Then it multiplies that result by the number of minutes you practiced.

Here is what each part means:

• MET is the effort level of the activity
  
• 3.5 is a standard number used in MET calculations
  
• Weight in kg is your body weight in kilograms
  
• 200 is part of the standard conversion used in the formula
  
• Minutes is how long your class lasts
  

This gives a calorie estimate based on your weight, your time, and the yoga style you choose.

MET Values Used for Yoga Styles

Different yoga styles have different intensity levels. This calculator uses these MET values:

• Bikram or standard hot yoga: MET 6
  
• Heated Vinyasa or Power Hot Yoga: MET 5 to 7.5 depending on intensity
  
• Regular Hatha (non-heated): MET 3
  

These values help the calculator estimate calories in a realistic way. Still, they are not exact. Two people can do the same class and burn different calories because of effort, fitness level, and how much they move.

Use the calculator to compare your own sessions over time. That is where it becomes most useful.

Example Calorie Burn Calculation (Real Scenario)

Let’s look at a simple example to understand how calorie burn is calculated in real life.

Example

• Weight: 160 pounds (about 72.5 kg)
  
• Yoga style: Bikram yoga
  
• Class duration: 60 minutes
  

Using the MET formula, this session burns about 450 to 500 calories.

The exact number can change based on how hard you work in class, how much you move, and your fitness level.

This example helps you see how weight, time, and yoga style work together to affect calorie burn.

Hot Yoga Calories vs Other Workouts

Hot yoga is often compared to other forms of exercise. Here is how it stacks up when it comes to calorie burn for a 160 lb person doing a 60-minute workout.

Activity	Estimated Calories Burned
Hot yoga (Bikram)	450–500 calories
Heated Vinyasa or Power Yoga	400–600 calories
Running (moderate pace)	550–650 calories
Cycling (moderate effort)	500–600 calories
Swimming (steady pace)	500–600 calories
Strength training	300–450 calories

These numbers are averages. Real results vary based on effort, fitness level, and workout intensity.

What This Comparison Really Means

Hot yoga usually burns fewer calories than running or intense cardio. However, it offers something many workouts do not.

Hot yoga builds strength, mobility, balance, and body awareness at the same time. Because it feels more sustainable for many people, they often practice it more consistently. Over time, this consistency can lead to better long-term results than workouts that are harder to maintain.

This balance of movement, strength, and routine is one reason hot yoga remains popular for overall fitness and weight management.

Bikram vs Heated Vinyasa: Which Burns More Calories?

Both Bikram and heated vinyasa are practiced in hot rooms, but they do not burn calories in the same way.

Why Heated Vinyasa Usually Burns More

Heated vinyasa classes are more dynamic. They focus on flowing from one pose to the next with the breath.

Because of this:

• Movement is continuous
  
• The heart rate stays elevated for longer
  
• There is less rest between poses
  

All of this increases energy use, which often leads to higher calorie burn during the class.

Why Bikram Can Burn Fewer Calories Than Expected

Bikram yoga follows a fixed sequence of 26 postures. Many poses are held for longer periods, with short rest moments in between.

This means:

• Poses are mostly static
  
• Heart rate rises and falls instead of staying high
  
• The body focuses more on endurance than cardio
  

The heat in Bikram yoga increases sweating, but sweat alone does not equal higher calorie burn.

Sweating more does not mean burning more fat. Heat increases water loss, not energy use.

This is one of the most common misunderstandings about hot yoga.

Why Hot Yoga Feels Like It Burns More Calories (But Sometimes Does Not)

Hot yoga often feels harder than it actually is in terms of calorie burn. This happens for a few reasons.

Heat increases perceived effort
When the room is hot, your body works harder to cool itself. Breathing feels heavier and poses feel more challenging, even if movement stays slow.

Dehydration changes scale weight
After class, the number on the scale may drop. This is mostly water loss from sweating, not fat loss. Once you rehydrate, that weight usually returns.

Wearable trackers can overestimate calories
Fitness watches often use heart rate to estimate calorie burn. In hot rooms, heart rate can rise because of heat and dehydration, not just movement. This can lead to higher calorie numbers than reality.

Hot yoga feels intense because of heat stress, but calorie burn depends more on movement and muscle engagement than sweat.

Is Hot Yoga Effective for Weight Loss?

Yes, hot yoga can support weight loss if you practice consistently and maintain a calorie deficit. It is not a shortcut, but it can be part of an effective routine.

Hot yoga helps you move your body, build strength, and stay active. Weight loss happens when you burn more calories than you consume over time. Hot yoga can help with this, but nutrition and consistency still matter most.

How Hot Yoga Supports Fat Loss

Hot yoga supports fat loss in several helpful ways.

Burns calories
Hot yoga increases energy use, especially in flowing classes that keep you moving.

Builds lean muscle
Holding poses and moving through flows builds muscle. More muscle can raise your resting metabolism over time.

Improves recovery
Yoga improves mobility and circulation, which can help you recover better from other workouts.

Reduces stress and cortisol
Stress can make weight loss harder. Hot yoga supports relaxation and nervous system balance, which can help manage stress-related eating.

Common Mistakes to Avoid

Overeating after class
Hot yoga can increase hunger. Eating much more than you burned can cancel out the calorie deficit.

Thinking sweat equals fat loss
Sweating feels productive, but sweat is mostly water loss. Fat loss comes from consistent movement and nutrition habits.

How to Maximize Calorie Burn in Hot Yoga (Safely)

You can increase calorie burn without pushing your body too far.

• Choose flowing styles like heated vinyasa or power yoga
  
• Engage your muscles instead of relying on flexibility alone
  
• Stay hydrated before, during, and after class
  
• Practice consistently instead of doing too many classes in a short time
  

Overheating reduces performance and can lower calorie burn. Pushing too hard in the heat often leads to fatigue instead of better results.

Benefits of Hot Yoga Beyond Calories

Hot yoga offers benefits that go beyond calorie burn.

• Improves flexibility over time
  
• Increases joint mobility and balance
  
• Supports mental focus and body awareness
  
• Helps regulate stress and mood
  

Myth vs fact:
Sweating does not detox the body. The liver and kidneys are responsible for removing toxins. Sweat mainly helps cool the body.

Final Takeaway

Hot yoga burns a moderate to high number of calories, but its real value comes from consistency, strength, and stress reduction, not just sweat.

Hot yoga works best when you choose a style you enjoy and can practice regularly. Some people burn more calories in flowing classes. Others benefit more from slower classes that build strength and focus. The key is showing up often and supporting your practice with good hydration and nutrition.

Use the hot yoga calorie counter above to estimate your calorie burn, then choose a yoga style that fits your body and your lifestyle.

If you want to experience hot yoga in a focused and supportive environment, you can explore classes and teacher training programs at Joga Yoga Bali, where movement, breath, and mindful practice come together naturally.

Frequently Asked Questions

How many calories does hot yoga burn in 60 minutes?

Most people burn between 300 and 700 calories in a 60 minute hot yoga class. The exact number depends on body weight, class style, and how actively you move during the session.

Does Bikram yoga burn more calories than Vinyasa?

Usually no. Heated vinyasa often burns more calories because it includes continuous movement. Bikram focuses on static poses and endurance, which can lower overall calorie burn.

Is hot yoga good for weight loss?

Hot yoga can support weight loss when practiced regularly and combined with a calorie deficit. It is not a shortcut, but it can be part of a balanced fitness routine.

Why do calorie estimates vary so much?

Calorie estimates change because of differences in effort, body composition, room temperature, and tracking methods. Heat and heart rate can also affect estimates.

Are fitness trackers accurate for hot yoga?

Fitness trackers often overestimate calories in hot yoga because heat raises heart rate. They are useful for trends, but not exact numbers.