30 min power yoga burns 148–260 cal — 65% more than hatha. 130 lb = 148, 155 lb = 175, 230 lb = 260 cal. Free table, MET formula, style comparison.
Thirty minutes of power yoga burns approximately 148–260 calories: 130 lb burns ~148 cal, 155 lb burns ~175 cal, 230 lb burns ~260 cal — roughly 65% more than hatha yoga and comparable to brisk walking.
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 burns roughly 65% more calories per minute than hatha yoga. At 30 minutes, it matches the calorie burn of moderate cycling and approaches that of slow jogging. The combination of strength training and cardio makes power yoga one of the most calorie-efficient yoga styles.
If you want yoga's flexibility and mindfulness benefits with a higher calorie burn, power yoga delivers both. Two to three 30-minute sessions per week burn 250–650 calories while building functional strength. It's also excellent cross-training for runners and cyclists.
| Body weight | Calories burned |
|---|---|
| 130 lb (59 kg) | ~148 cal |
| 155 lb (70 kg) | ~175 cal |
| 180 lb (82 kg) | ~205 cal |
| 205 lb (93 kg) | ~233 cal |
| 230 lb (104 kg) | ~260 cal |
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