Introduction
Hot yoga has become one of the most popular forms of yoga worldwide — and for good reason. Unlike traditional yoga, hot yoga takes place in a heated room, typically between 90°F and 105°F (32°C – 40°C) with high humidity (30%–40%). This heated environment allows muscles to loosen and stretch more easily, enhances cardiovascular activity, and leads to increased sweating, which many believe helps with detoxification.
But one of the biggest reasons why people are drawn to hot yoga is its potential for high calorie burn and weight loss. The combination of intense postures, muscle engagement, and heat creates a metabolic boost that can help you burn calories faster than in a regular yoga session.
So, how many calories can you really burn during hot yoga? Understanding the calories burned during hot yoga is key if you’re practicing for weight loss or overall fitness. In this article, we’ll break down the science behind calorie burn in hot yoga, explore the factors that affect how many calories you burn, and compare different styles of hot yoga to help you maximize your results. Whether you’re considering hot yoga for fitness, weight loss, or overall wellness, you’ll get a clear, science-based answer to all your questions.
Want to know exactly how many calories you’re burning during hot yoga? Try our easy-to-use Hot Yoga Calorie Calculator below to estimate your calorie burn based on your weight, session duration, and type of yoga. It’s the perfect tool to help you track your progress and maximize your workouts!
What is Hot Yoga?
Hot yoga is a style of yoga practiced in a heated room, which helps increase flexibility, improve circulation, and promote sweating. The heat allows for deeper muscle engagement and greater range of motion, while also increasing cardiovascular activity — making it a challenging yet rewarding workout.
Common Styles of Hot Yoga:
- Bikram Yoga
- Developed by Bikram Choudhury in the 1970s.
- Follows a fixed sequence of 26 postures and 2 breathing exercises.
- Practiced in a room heated to 105°F (40°C) with 40% humidity.
- Class duration is typically 90 minutes.
- Heated Vinyasa Yoga
- A more dynamic style focused on flowing movements linked to breath.
- Temperatures typically range from 90°F to 100°F (32°C – 38°C) with varying humidity.
- More flexibility in sequences compared to Bikram.
- Class duration is typically 60 to 75 minutes.
- Hot Power Yoga
- A more physically intense form of Vinyasa yoga.
- Focuses on strength, endurance, and flexibility.
- Temperatures between 95°F and 105°F (35°C – 40°C).
- Fast-paced flows with a focus on building muscle strength and burning calories.
- Hot Hatha Yoga
- Similar to Bikram, but with more variation in postures and sequencing.
- Room temperatures between 90°F and 105°F (32°C – 40°C).
- Emphasis on alignment and longer holds in postures.
Typical Room Temperature and Humidity:
| Style of Hot Yoga | Temperature (°F/°C) | Humidity | Duration |
| Bikram Yoga | 105°F (40°C) | 40% | 90 minutes |
| Heated Vinyasa | 90°F – 100°F (32°C – 38°C) | 30% – 40% | 60–75 minutes |
| Hot Power Yoga | 95°F – 105°F (35°C – 40°C) | 30% – 40% | 60 minutes |
| Hot Hatha Yoga | 90°F – 105°F (32°C – 40°C) | 30% – 40% | 60–75 minutes |
The heated environment increases blood flow and heart rate, which helps improve circulation and increases the body’s ability to burn calories and release toxins through sweat.
How Many Calories Does an Hour of Hot Yoga Burn?
The number of calories burned during hot yoga varies based on body weight, intensity, and class duration. According to research conducted by Colorado State University, here’s how many calories you can expect to burn during a typical hot yoga session:
- 120–160 lbs (54–73 kg) → ~300–500 calories per hour
- 160–200 lbs (73–91 kg) → ~400–600 calories per hour
- 200+ lbs (91 kg+) → ~500–700 calories per hour
Bikram vs. Vinyasa
- A 90-minute Bikram yoga session burns an average of 460 calories for men and 330 calories for women, based on research conducted by Brian Tracy at Colorado State University (source).
- A 60-minute heated Vinyasa yoga session burns an average of 3.6 METs (Metabolic Equivalent of Task), which is roughly 200–400 calories, depending on body weight, according to a study published in the Journal of Physical Activity and Health (source).
Why the Difference?
The difference in calorie burn between Bikram and Vinyasa yoga comes down to the structure and intensity of the class. Bikram yoga consists of a standardized set of 26 postures held for longer durations in a room heated to 105°F (40.5°C) with 40% humidity — creating a high cardio effect. On the other hand, Vinyasa yoga focuses on continuous flow and movement, which burns fewer calories but increases muscular endurance and flexibility.
Factors That Affect Calorie Burn During Hot Yoga
1. Body Weight
Heavier individuals burn more calories because they expend more energy to perform the same movements. A 200-pound (91 kg) person can burn up to 25% more calories than a 150-pound (68 kg) person during the same session.
2. Class Intensity
A faster-paced or more challenging class, such as heated Vinyasa or Power Yoga, will burn more calories compared to a slower-paced session or Yin Yoga. Classes that incorporate strength-based postures (e.g., plank, chaturanga) will increase muscle engagement and calorie burn.
3. Room Temperature and Humidity
The higher the temperature, the harder your body works to cool down — which increases heart rate and calorie burn. Classes held in rooms heated to 105°F (40.5°C) with 40% humidity (like Bikram) create more metabolic demand than moderately heated classes at 90°F (32°C).
4. Fitness Level
More muscle mass increases your resting metabolic rate (RMR), meaning you’ll naturally burn more calories even when you’re not working out. Experienced yogis may burn more calories because they have better muscle control and stability.
5. Duration of Class
Longer sessions = more calories burned. A 90-minute Bikram session will burn more calories than a 60-minute heated Vinyasa class, simply because of the increased time under tension and heat exposure.
Summary:
- Bikram yoga: 330–460 calories burned in a 90-minute session.
- Vinyasa yoga: 200–400 calories burned in a 60-minute session.
- Higher intensity, increased body weight, and longer sessions result in greater calorie burn.
Bikram Yoga vs. Other Hot Yoga Styles: Which Burns More Calories
Hot yoga comes in various forms, but the most widely practiced styles are Bikram yoga and heated Vinyasa or Power yoga. While both forms are practiced in heated rooms and promote intense physical exertion, they differ in their structure and potential for calorie burn.
Bikram Yoga:
- Bikram yoga follows a strict sequence of 26 postures and 2 breathing exercises in a room heated to 105°F (40.5°C) with 40% humidity.
- According to a study from Colorado State University, a 90-minute Bikram yoga session burns approximately:
- 460 calories for men
- 330 calories for women
- This equals roughly 400–600 calories/hour, depending on body weight and intensity (source).
Heated Vinyasa/Power Yoga:
- Vinyasa yoga involves continuous movement that links breath to posture, often in a heated room at 90°F–100°F (32°C–37.7°C).
- A study published in the Journal of Physical Activity and Health found that a 60-minute Vinyasa yoga session burns approximately 400–600 calories — similar to the calories burned during a brisk walk (source).
- Due to its dynamic nature, heated Vinyasa or Power yoga can burn 500–700 calories/hour for more advanced practitioners.
Why Heated Vinyasa Burns More Calories:
- Continuous movement: The flowing nature of Vinyasa yoga keeps your heart rate elevated throughout the session, which increases caloric burn.
- Muscle engagement: Vinyasa sequences typically engage large muscle groups (like the core, legs, and glutes), which increases total energy expenditure.
- Heart rate variability: The combination of strength-building postures and cardiovascular stimulation results in higher metabolic demand.
While Bikram yoga is beneficial for building flexibility, balance, and heat tolerance, heated Vinyasa may lead to higher calorie burn because it functions more like a strength-training and cardio workout combined.
How to Maximize Calorie Burn During Hot Yoga
To increase the number of calories burned during hot yoga, focus on intensity, muscle engagement, and consistency. The more effort you put into each session, the greater the metabolic demand and calorie burn.
1. Increase Intensity
- Hold poses longer: Holding challenging postures (like Warrior II, Chair Pose, and Plank) engages deep muscle groups and increases calorie burn.
- Activate muscle engagement: Instead of relying on flexibility, actively engage your core, legs, and glutes in each pose.
- Maintain steady breath: Controlled breathing increases oxygen flow to muscles, improves endurance, and supports higher levels of intensity.
2. Hydration and Electrolyte Balance
- Practicing in high heat increases sweat loss, which can reduce electrolyte levels and lead to fatigue.
- Drink water before and after class, and consider electrolyte-enhanced drinks to maintain balance and muscle function.
According to the Mayo Clinic, dehydration can reduce exercise performance and increase perceived effort, making it harder to maintain intensity during hot yoga (source).
3. Wear Lightweight, Breathable Clothing
- Moisture-wicking fabrics help regulate body temperature and prevent overheating.
- Avoid heavy or loose clothing that can trap sweat and increase discomfort.
4. Consistency Matters
- The more frequently you practice hot yoga, the higher your overall energy expenditure and metabolic adaptation.
- Research published in the Journal of Physical Therapy Science found that regular Hatha yoga practice led to increased muscle strength and metabolic efficiency after just 21 days (source).
- Aim for 3–4 sessions per week to see improvements in calorie burn, strength, and overall fitness.
5. Mix Strength and Flexibility
- Combining strength-building postures (like Warrior II and Plank) with flexibility-enhancing poses (like Forward Fold and Pigeon) creates a balanced metabolic effect.
- Strength-focused postures increase muscle mass, which raises your resting metabolic rate (meaning you burn more calories even at rest).
Is Hot Yoga Effective for Weight Loss?
Hot yoga is often marketed as a weight loss solution — but how effective is it really? While hot yoga alone may not lead to dramatic weight loss, it can contribute to fat loss and body composition changes when combined with other healthy habits like a balanced diet and strength training.
Can Hot Yoga Alone Lead to Weight Loss?
Hot yoga increases calorie burn and improves muscle tone, which can support weight loss over time — but it’s not a magic bullet.
A study from Colorado State University found that an average 90-minute Bikram yoga session burns approximately 460 calories for men and 330 calories for women — roughly equivalent to a brisk 90-minute walk (source). However, weight loss requires a consistent calorie deficit — meaning you need to burn more calories than you consume.
This means that while hot yoga can help you burn calories, it works best when combined with:
- A calorie-controlled diet
- Additional strength training or cardiovascular exercise
- Consistency in your practice
A 2016 study published in Evidence-Based Complementary and Alternative Medicine found that yoga supports weight loss not just through calorie burn, but by increasing mindfulness and improving eating habits (source). Practitioners reported fewer food cravings, reduced emotional eating, and a stronger connection to their body’s hunger and fullness signals.
How Combining Hot Yoga with a Calorie Deficit Increases Fat Loss
To lose one pound of fat, you need to create a calorie deficit of approximately 3,500 calories.
Example:
- If you burn 400 calories per hot yoga session and practice 3 times a week, that’s approximately 1,200 calories burned per week.
- If you also reduce your calorie intake by 300 calories/day, you create a weekly deficit of around 3,300 calories — enough to lose almost 1 pound of fat per week.
Hot yoga also helps improve overall fitness, which makes it easier to increase activity levels and maintain a sustainable weight loss routine.
Muscle Toning and Metabolic Benefits from Strength-Focused Yoga
Unlike traditional cardio workouts, hot yoga also engages large muscle groups through poses like Warrior II, Chair Pose, and Plank.
Building lean muscle increases your resting metabolic rate (RMR) — meaning you burn more calories even when you’re not exercising.
According to a 2015 study published in the Journal of Physical Therapy Science, just 21 days of Hatha yoga training resulted in significant improvements in muscle strength and balance (source). This increased muscle mass helps elevate your metabolic rate, supporting more effective fat burning over time.
Benefits of Hot Yoga Beyond Calorie Burn
Hot yoga is more than just a way to burn calories — it delivers a range of physical and mental benefits that can improve overall health and well-being.
Increased Flexibility and Mobility
The heat in hot yoga helps to soften connective tissues and increase the elasticity of muscles, making it easier to stretch deeper and improve flexibility.
A 2013 study published in the Journal of Strength and Conditioning Research found that participants who practiced Bikram yoga for 8 weeks showed significant improvements in hamstring flexibility, spinal extension, and overall balance (source).
Benefits of improved flexibility include:
- Greater range of motion in daily activities
- Reduced risk of injury
- Improved athletic performance
Improved Cardiovascular Health (Heart Rate and Circulation)
The heat and intensity of hot yoga elevate heart rate to levels similar to moderate-intensity cardiovascular exercise.
In a study conducted by Colorado State University, participants’ heart rates during Bikram yoga averaged around 160 beats per minute — similar to levels reached during a brisk walk or light jogging (source).
Cardiovascular benefits include:
- Improved heart and lung capacity
- Enhanced circulation and oxygen delivery to muscles
- Lower risk of heart disease
Detoxification Through Sweating (Myth or Fact?)
One of the most common claims about hot yoga is that it “detoxifies” the body through sweat — but is this true?
Myth: Sweating helps regulate body temperature, not eliminate toxins. The liver and kidneys are responsible for detoxification — not the sweat glands.
However, sweating does help with:
- Removing excess salt and water from the body
- Improving skin health by clearing pores
- Encouraging better lymphatic drainage
While the detoxification benefits of sweating are overstated, sweating during hot yoga does support fluid balance and helps the body eliminate waste products more efficiently.
Stress Relief and Mental Clarity
Yoga — especially hot yoga — is known for its powerful stress-relieving effects.
A 2013 study published in the Journal of Nursing Research found that regular participation in Hatha yoga significantly reduced levels of cortisol (the stress hormone) and improved participants’ perceived stress levels (source).
How Hot Yoga Relieves Stress:
- Focused breathing and mindfulness techniques calm the nervous system.
- Physical exertion helps release endorphins (the “feel-good” hormones).
- The structured, meditative nature of yoga encourages mental focus and clarity.
Psychological benefits include:
- Improved mood and emotional balance
- Reduced anxiety and depression symptoms
- Enhanced concentration and mental resilience
Conclusion
Hot yoga is a powerful practice that offers both physical and mental benefits. Here’s a summary of the key takeaways:✅ An hour of hot yoga burns approximately 300–700 calories depending on your body weight, class type, and intensity.
✅ Hot yoga improves strength, flexibility, and cardiovascular health — and can support weight loss when combined with a balanced diet.
✅ The heated environment increases heart rate, enhances muscle engagement, and promotes deeper stretching — leading to greater overall fitness benefits.
✅ Consistency is key: Practicing hot yoga 3–4 times per week can lead to noticeable improvements in strength, flexibility, and overall well-being.
How many calories does 90 minutes of hot yoga burn?
The number of calories burned in a 90-minute hot yoga session depends on body weight and class intensity. According to a study from Colorado State University:
Men burn approximately 460 calories in a 90-minute Bikram yoga class.
Women burn around 330 calories in the same session (source).
However, more intense heated Vinyasa or Power yoga sessions may increase the calorie burn to 500–700 calories over 90 minutes, particularly for individuals with higher body mass.
Does hot yoga burn more calories than regular yoga?
Yes, hot yoga typically burns more calories than regular yoga due to the heated environment and the increased cardiovascular demand.
A 60-minute Hatha yoga class burns approximately 183 calories for a 160-pound person (source).
A 60-minute heated Vinyasa or Power yoga session burns between 400–600 calories.
The higher temperature and humidity levels increase heart rate and sweat production, leading to a higher calorie burn.
Is hot yoga more effective than cardio for weight loss?
Hot yoga burns calories at a rate similar to moderate-intensity cardio like brisk walking or light jogging. However, hot yoga also improves flexibility, muscle tone, and stress reduction, which support long-term weight loss.
Running at 5 mph burns about 590 calories per hour for a 160-pound person.
Heated Vinyasa yoga burns between 400–600 calories per hour, depending on intensity and body weight (source).
While cardio burns more calories per session, hot yoga builds lean muscle and enhances metabolic function, which supports long-term fat loss.
How does body type affect calories burned during hot yoga?
Heavier individuals burn more calories because their bodies require more energy to move and maintain body temperature.
A 120-pound person burns approximately 300–400 calories during a 60-minute hot yoga class.
A 160-pound person burns 400–600 calories.
A 200-pound person may burn 500–700 calories depending on intensity.
Individuals with greater muscle mass also have higher resting metabolic rates, which increases overall calorie burn during and after class.
Can you track calorie burn from hot yoga with a fitness tracker?
Yes, but results may be inaccurate. Most fitness trackers calculate calorie burn based on heart rate — but in a hot yoga class, increased heart rate due to heat doesn’t always correlate with higher calorie burn.
A study by Colorado State University showed that heart rate during hot yoga can reach levels comparable to jogging, but actual calorie burn is lower due to the body’s natural response to heat (source).
For more accurate tracking, use a heart rate monitor designed for high-heat environments or estimate using your body weight and activity intensity.
