1 hour yoga burns 177–312 cal (hatha) or 295–520 cal (power yoga). 130 lb = 177, 155 lb = 210, 230 lb = 312 cal. Free calculator + style comparison.
An hour of yoga burns approximately 177–312 calories at hatha pace — 130 lb burns ~177 cal, 155 lb burns ~210 cal, 230 lb burns ~312 cal. Power yoga or hot yoga can push that to 295–520 cal.
One hour is the standard in-person yoga class duration worldwide. A well-structured 60-minute class includes warm-up sun salutations, standing poses, balance work, seated stretches, and a final relaxation period. The varied movement patterns challenge different muscle groups throughout the session. Hot yoga classes at this duration add significant thermoregulation demands, increasing calorie burn by 20–30%.
An hour of standard hatha yoga burns roughly the same as an hour of slow walking. Vinyasa flow (MET 4.0) matches moderate walking, while power yoga (MET 5.0–6.0) approaches the calorie burn of leisure cycling. For a holistic comparison, yoga provides superior flexibility, balance, and mental health benefits compared to most cardio-only activities.
Three hour-long yoga classes per week provide 440–780 calories of exercise burn while dramatically improving flexibility, core strength, and stress management. For weight management, yoga's indirect benefits — better body awareness, reduced emotional eating, improved sleep — often contribute as much as the direct calorie burn.
| Body weight | Calories burned |
|---|---|
| 130 lb (59 kg) | ~177 cal |
| 155 lb (70 kg) | ~210 cal |
| 180 lb (82 kg) | ~246 cal |
| 205 lb (93 kg) | ~279 cal |
| 230 lb (104 kg) | ~312 cal |
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