Hot yoga is a fun and exciting way to stay active and healthy. It’s a type of yoga that you do in a heated room. The heat helps your body stretch more, making you stronger and more flexible.
While you’re sweating and moving through poses, you also burn a lot of calories. In just 90 minutes, you can burn between 330 to 620 calories. That’s like going for a long run or bike ride, but you also get the added benefits of a clear mind and a stronger body.
Hot yoga is becoming super popular because it’s good for both your body and your mind. The combination of heat and movement encourages the release of endorphins, which are natural mood boosters.
Practicing hot yoga can help reduce stress and anxiety by focusing your mind on breathing and staying present in the moment. Many people also find that the sense of accomplishment after completing a class leaves them feeling more confident and positive.
It’s great for people who want to lose weight, feel less stressed, or build muscle. Plus, it’s a fun way to challenge yourself and feel amazing after each class. If you’re looking for something new to try, hot yoga might be just what you need.
What Is Hot Yoga?
Hot yoga is like regular yoga, but it’s done in a heated room. The room is usually warmed up to 90-105°F with a lot of humidity, like a tropical climate. This heat helps loosen your muscles so you can stretch deeper.
It also makes your heart pump faster, which is great for your health. A popular type of hot yoga is Bikram yoga, where you follow a set routine of poses that challenge both your body and mind.
Not only does hot yoga make you stronger and more flexible, but it also helps you relax. The heat encourages your muscles to release tension, while the focus on deep, controlled breathing calms your nervous system. This combination creates a sense of peace and balance, even as you work through challenging poses.
The heat and focus on your breathing create a peaceful feeling, even while you’re working hard. This mix of physical and mental benefits is what makes hot yoga so special. It’s not just a workout—it’s a way to feel more balanced and calm.
How to Estimate Hot Yoga Calories Burned
You can calculate your calorie burn during hot yoga using this formula:
Calories Burned = (MET value × body weight in kg × duration in hours)
Hot yoga has an approximate MET value of 5.0. For example:
- A 68 kg (150 lbs) person practicing hot yoga for 60 minutes: Calories Burned = 5.0 × 68 × 1 = 340 calories
Factors That Affect Calorie Burn
The number of calories burned varies depending on:
- Weight: Heavier individuals burn more calories.
- Age: Younger people tend to have higher metabolic rates.
- Gender: Men generally burn more calories due to greater muscle mass.
- Intensity: Greater effort leads to more calories burned.
- Room Temperature and Humidity: Hotter and more humid conditions increase energy expenditure.
Hot yoga’s calorie-burning potential is also influenced by the consistency of your practice. Regular sessions allow your body to adapt to the heat and improve your overall stamina, enabling you to push harder and burn even more calories over time. Additionally, varying the intensity and style of your sessions can provide a more dynamic workout, engaging different muscle groups and keeping your routine fresh.
Hot Yoga Calories Burned by Class Duration
| Class Duration | 120 lbs (54 kg) | 150 lbs (68 kg) | 180 lbs (82 kg) | 200 lbs (91 kg) |
|---|---|---|---|---|
| 30 minutes | ~110 calories | ~145 calories | ~175 calories | ~205 calories |
| 60 minutes | ~220 calories | ~290 calories | ~350 calories | ~410 calories |
| 90 minutes | ~330 calories | ~430 calories | ~520 calories | ~620 calories |
These figures come from studies by the American Council on Exercise (ACE). Research published in the Journal of Strength and Conditioning Research and Harvard Medical School also highlight how heat and intensity amplify calorie burn compared to non-heated yoga styles.
Tips to Maximise Calorie Burn
To get the most from your hot yoga session:
- Focus on form: Proper technique ensures maximum muscle engagement.
- Challenge yourself: Hold poses longer or attempt advanced variations.
- Mix it up: Alternate between intense poses and recovery to keep your heart rate elevated.
- Consistency is key: The more you practice, the better your results.
- Incorporate breathwork: Controlled breathing increases oxygen flow and endurance.
Always listen to your body to avoid overexertion and ensure a safe, effective workout. Incorporating breathing techniques can also enhance your calorie burn by improving oxygen flow and increasing endurance. Experimenting with new poses or sequences can also make your sessions more dynamic, ensuring long-term progress and enjoyment.
Staying Safe During Hot Yoga
Practicing hot yoga safely is key to enjoying its benefits. Follow these tips:
- Stay hydrated: Drink water before, during, and after class to replace lost fluids.
- Eat well: Fuel your body with carbohydrates and protein to maintain energy.
- Start slow: If you’re new, begin with shorter sessions and gradually increase duration.
- Wear appropriate clothing: Lightweight, breathable fabrics are ideal for a heated environment.
Be mindful of your body’s signals. Watch for signs of overexertion, such as dizziness, nausea, or fatigue. Take breaks when needed, and remember, the goal is to feel good while strengthening your body and mind. Proper hydration is especially important for hot yoga practitioners. Drinking an electrolyte-rich beverage before class can help maintain your energy levels and prevent dehydration, ensuring you get the most out of your practice.
Investing in the right equipment, such as a high-quality yoga mat with excellent grip, can also improve your experience. Mats designed for hot yoga provide better traction even when wet, allowing you to perform poses more confidently and safely.
Real-Life Benefits of Hot Yoga
Hot yoga practitioners often share stories of transformation. Many report weight loss, increased strength, reduced stress, and greater mental clarity. These personal experiences highlight hot yoga’s power to enhance both physical and emotional well-being. For some, hot yoga becomes more than a workout—it’s a lifestyle. The discipline and focus required during each session carry over into daily life, fostering better decision-making, improved stress management, and a stronger sense of self.
In addition to the individual benefits, hot yoga creates a sense of community. Practicing alongside others in a challenging environment fosters a shared sense of accomplishment and motivation. Many participants find that the supportive atmosphere encourages them to push their limits and achieve their fitness goals.
Join Our Intensive Hot Yoga Class
Ready to experience the incredible benefits of hot yoga calories burned? Take your practice to the next level by joining our intensive hot yoga class. In just 60 or 90 minutes, you’ll engage in a powerful workout that burns calories, improves flexibility, and strengthens your body.
Whether you’re a beginner or an advanced yogi, our classes are designed to challenge and inspire you. Plus, you’ll learn how to maximise your calorie burn while safely pushing your limits. Our expert instructors will guide you every step of the way, ensuring a rewarding and transformative experience.
Don’t wait—start transforming your life with the power of hot yoga today! Sign up for our intensive class and discover how the heat can elevate your practice, boost your confidence, and help you achieve your fitness goals. Let hot yoga be the key to unlocking your full potential! fitness goals.
