30 min yoga burns 89–156 cal (hatha) or 148–260 cal (power yoga). 130 lb = 89, 155 lb = 105, 230 lb = 156 cal. Free weight table + MET formula.
A 30-minute yoga session burns approximately 89–156 calories at hatha pace — 130 lb burns ~89 cal, 155 lb burns ~105 cal, 230 lb burns ~156 cal. Power yoga (MET 5.0) raises the burn to 148–260 cal.
A 30-minute yoga session is the most common class length for online and app-based practices. It allows enough time for a proper warm-up, 15–20 minutes of active postures, and a brief cooldown or savasana. At this duration, you can work through a meaningful sequence that builds both strength and flexibility while maintaining enough flow to keep your heart rate moderately elevated.
Standard yoga burns about half the calories of walking briskly for 30 minutes. However, power yoga and ashtanga styles (MET 5.0–6.0) can burn 125–220 calories in 30 minutes, approaching the calorie output of moderate cycling. The strength-building component of yoga also increases lean muscle mass, which raises your resting metabolic rate over time.
A daily 30-minute yoga practice burns 520–910 weekly calories while building functional strength, improving balance, and reducing injury risk from other activities. It pairs excellently with higher-intensity exercise like running or cycling as an active recovery modality.
| Body weight | Calories burned |
|---|---|
| 130 lb (59 kg) | ~89 cal |
| 155 lb (70 kg) | ~105 cal |
| 180 lb (82 kg) | ~123 cal |
| 205 lb (93 kg) | ~140 cal |
| 230 lb (104 kg) | ~156 cal |
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