SnapCalorieBurn — free MET-based calorie calculators
30 min of power yoga burns about 118–208 cal (2024 Compendium, 4.0 MET). 130 lb = 118, 155 lb = 140, 230 lb = 208 cal. Weight table and MET formula.
Assumption: power yoga at 4.0 MET (2024 Adult Compendium, yoga, power). On that basis 30 minutes burns about 118–208 calories: 130 lb ~118 cal, 155 lb ~140 cal, 230 lb ~208 cal. General or Hatha yoga (2.3 MET) gives about 68–120 cal for the same time.
Power yoga is an athletic, fitness-focused style that emphasizes strength, endurance, and continuous movement. Unlike traditional hatha yoga where poses are held for extended periods, power yoga flows quickly between challenging postures with minimal rest. Poses like chaturanga (yoga push-up), warrior sequences, and arm balances demand substantial muscular effort, pushing heart rates into moderate cardio zones.
Power yoga (4.0 MET) is the highest of the Compendium yoga entries — above Hatha and general yoga (2.3), Vinyasa (2.7) and hot yoga (3.0). It is close to moderate walking (3.5 MET) and well below jogging (8.5 MET).
Two to three 30-minute power yoga sessions per week add up to roughly 236–624 calories of estimated energy expenditure, depending on body weight. Treat it as an estimate, not a measurement.
Direct answer: 30 minutes of power yoga burns an estimated 118–208 calories, depending on body weight (180 lb / 82 kg: ~164 kcal). Intensity assumed: Power / Ashtanga (MET 4). This is an estimate, not a measurement.
| Body weight | Calories burned |
|---|---|
| 130 lb (59 kg) | ~118 cal |
| 155 lb (70 kg) | ~140 cal |
| 180 lb (82 kg) | ~164 cal |
| 205 lb (93 kg) | ~186 cal |
| 230 lb (104 kg) | ~208 cal |
Example: At MET 4, a 180 lb (82 kg) person doing 30 minutes of power yoga burns approximately 164 calories: 4 × 82 × 0.50 h ≈ 164 kcal.
An estimated 118–208 calories, depending on body weight. A 180 lb (82 kg) person burns about 164 kcal, calculated as MET 4 × 82 kg × 0.50 hours.
About 5.5 kcal per minute for a 180 lb (82 kg) person, or 2.0 kcal per kilogram of body weight across the whole session.
Because the MET formula scales directly with body mass: a 130 lb person burns about 118 kcal here versus 208 kcal for a 230 lb person — a 76% spread for the identical session.
From the 2024 Adult Compendium of Physical Activities, the reference database of measured MET intensities for physical activities. Every figure on this page uses that value in the formula Calories = MET × body weight (kg) × duration (hours).
They are estimates from population averages, not measurements. Your real number can be meaningfully higher or lower; actual intensity and pace, body composition and fitness, terrain and technique all shift the real number. The values are gross calories, so they include the energy you would have burned at rest.
Open the power yoga calorie calculator to enter your own weight, intensity and duration.