How Many Calories Does Vinyasa Yoga Burn?

“Though yoga is typically considered a slow-paced and relaxing form of exercise, it can actually be a great way to burn calories. Vinyasa flow yoga, in particular, is known for its cardiovascular benefits, making it a great choice if you’re looking to lose weight or get toned. But just how many calories can vinyasa yoga burn? And how to maximize calorie burn with this type of yoga? Read on to find out!”

What is Vinyasa Yoga?

Before getting into the weight loss aspect, it is essential to know how Vinyasa yoga is different from the other forms. Vinyasa yoga is a format of yoga that involves continuous movement from one pose to another while synchronizing the movements with the breath.

As opposed to staying in a single pose for an extended period, Vinyasa keeps the body in motion, improving flexibility and coordination.

However, Vinyasa is an intermediate to advanced yoga level and is not recommended for beginners. The most common poses practiced during Vinyasa yoga are:

  • Warrior pose
  • Sun salutations
  • Triangle
  • Upward Dog
  • Downward Dog
  • Plank hold
  • Cat cow
  • Child’s pose

The basic principle of Vinyasa yoga is “flow.” The continuous flow of movement and breath helps in detoxifying the body and calming the mind.

The Calorie-Burning Potential of Vinyasa Yoga

Now that we know what Vinyasa yoga is, let’s see how many calories you can burn in one session.

As a general rule, 30 minutes of Vinyasa yoga can burn approximately 147 calories at a moderate pace. However, the number of calories burned can differ based on various factors such as age, weight, intensity, duration, experience, etc.

You’ll burn more calories than a regular yoga practitioner if you’re new to the activity. This is because your body isn’t used to the movements and poses yet. Also, people who are overweight tend to burn more calories as compared to their leaner counterparts.

Similarly, the number of calories burned also depends on how vigorously you practice Vinyasa yoga. If you go at a slower pace with fewer breaks in between, you’ll obviously burn lesser calories. On the other hand, an intense session with little to no rest can help you torch more calories.

How to Precisely Calculate Calorie Burn With Vinyasa Yoga?

There are several ways of calculating the number of calories burned during Vinyasa yoga. You can do it with a heart rate monitor device or a smartwatch that monitors your activity. But to get the most accurate results, here is something  you can try:

Metabolic Equivalent of Task (MET)

The MET method is the most accurate way of calculating calorie burn. A MET is explained as the amount of energy (calories) expended per unit of time. For example, if you burn 3 METs in an hour, you’ve burned 3 times the amount of calories you would burn at rest.

Usually, MET has a preset value for each type of yoga, and for Vinyasa, it is 5.5. Next, we multiply the MET value by an individual’s body weight in kilograms. To convert pounds into kilograms, divide the weight in pounds by 2.20462.

Lastly, we multiply this by 0.0175 and the total exercise time in minutes.

For example:

  • MET = 5.5
  • Body weight = 160 lbs
  • Total time 60 minutes
  • Calories burned = (160/2.20462) X 5.5 X 0.0175 X 60 = 419

How to Maximize Calorie Burn With Vinyasa Yoga?

Now that we know how many calories Vinyasa yoga can help you lose let’s see how one can make the most out of your session and maximize calorie burn.

1. Increase the Duration

As we mentioned earlier, the number of calories burned during Vinyasa yoga depends on the duration of the session. So, if you want to lose more weight, extend your sessions to 45-60 minutes.

2. Add Some Props

Using props such as dumbbells, yoga straps, or resistance bands can help you increase the intensity of your exercise and burn more calories. These challenge your body and help in toning your muscles.


3. Try a Hot Yoga Class

Practicing yoga in a heated room can help you lose more weight than a regular session. This is because the heat helps loosen up your muscles, making the poses easier to perform.

4. Increase the Intensity

As discussed earlier, the number of calories you burn during Vinyasa yoga also depends on the intensity of your session. So, if you want to torch more calories, try and go at a faster pace and include more difficult poses.

5. Choose the Suitable Class

Not all Vinyasa classes are created equal. Some classes may focus more on relaxation, while others may be more intense. Choose a class that matches your fitness goals to get the most out of it.

6. Modify the Poses

A typical Vinyasa yoga class begins at a slow pace, picks up speed, and ends with the corpse pose. To maximize your weight loss, add a modification in these relaxed positions. For example, you can do a dolphin pose or downward dog instead of relaxing in a regular child’s pose. These additional challenges will help you lose more calories.

7. Breathe Properly

Proper breathing is an integral part of any workout, and Vinyasa yoga is no different. If you desire to maximize calorie burn, make sure you take deep breaths and exhale fully. This helps in relaxing your muscles so that you can perform your best.

8. Add a Bit of Cardio

While Vinyasa yoga is a great workout, adding a bit of cardio to your routine can help you lose even more weight. After all, any type of movement helps in burning calories. So, if you want to torch more fat, try adding some light cardio, such as walking or jogging, to your session.

You can make your Vinyasa yoga sessions the most efficient and lose weight effectively by following these excellent tips.


Calorie burning and weight loss are a journey. Vinyasa yoga can help you get fabulous results but don’t overdo it, as it can lead to injury. Build your endurance gradually and focus on your breath. While practicing regularly, you will see a significant difference in your weight. Let the asanas flow, and have fun!

About the author

Navkiran Kaur