Yoga & Pilates Calorie Burn Calculator
Calculate calories burned in any yoga or Pilates session — from gentle restorative yoga to intense hot yoga. Includes benefits beyond calorie burn.
Yoga and Pilates Benefits Guide
Calorie Burn by Style
Approximate calories burned per hour for a 70 kg person: Seated meditation: 70 kcal (slightly above resting rate). Yin/Restorative yoga: 140-180 kcal. Hatha yoga: 175-220 kcal. Vinyasa flow: 300-400 kcal. Power yoga/Ashtanga: 400-500 kcal. Bikram/Hot yoga: 330-450 kcal (elevated partly due to thermoregulation in 40°C room, not purely intensity). Pilates mat: 200-280 kcal. Pilates reformer: 250-350 kcal. These are lower than equivalent-duration cardio, but yoga and Pilates provide distinct benefi
Beyond Calories — Yoga Benefits
Yoga's evidence-based benefits extend well beyond calorie expenditure. Flexibility and range of motion: consistent yoga practice significantly improves flexibility across all major joint groups. Balance: particularly relevant for older adults — yoga reduces fall risk by 30-50% in studies of adults over 65. Stress and cortisol: yoga (particularly Hatha and Yin) activates the parasympathetic nervous system, reducing cortisol. Chronic pain: yoga is one of the most evidence-backed non-pharmacologica
Hot Yoga and Hydration
Bikram and hot yoga are conducted in rooms at 35-40°C and 40% humidity. The elevated calorie burn compared to cool-room yoga is partly due to thermoregulation rather than greater physical effort. Hot yoga carries dehydration risk — sweat loss can be 1-2 litres per session. Symptoms of dehydration: dizziness, nausea, headache, and excessive fatigue. Drink 500ml water 1-2 hours before class, have water available during, and rehydrate with electrolytes (sodium, potassium) after. People with cardiov
Pilates vs Yoga Comparison
Yoga emphasises flexibility, balance, breath-movement connection, and (in many traditions) mindfulness and philosophy. Pilates emphasises core strength, spinal stability, controlled movement, and postural alignment. Pilates reformer uses spring-loaded resistance to provide more precise strength work than mat Pilates. Yoga and Pilates complement each other well — many practitioners do both. For rehabilitation and back pain specifically: clinical Pilates (taught by a physiotherapist) has the stron
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