Yoga guide
Yoga helps with weight loss only a little on its own. Most styles burn about as much as a slow walk, and in pooled trials people lost a couple of kilos at most against doing nothing, and no more than with other exercise. Hot yoga doesn't burn more: the kilo you lose in a class is sweat.
Yoga still earns its place. It counts toward your two strength days, eases stress, may help some people eat more mindfully, and brisk styles count toward your 150 minutes of activity a week. For weight loss, pair it with brisk activity on most days and changes to what you eat.
This guide gives the trial numbers, the calories by style, the truth about belly fat, what the research says about mindful eating, and moves and workouts to follow.
In 30 trials (2,173 people), yoga had no overall effect on weight, BMI (body mass index), body fat or waist size. Another review found about 2.3 kg lost against no exercise, and no difference from other exercise.
Most yoga is 2.3 to 2.7 METs (metabolic equivalents, where sitting still is 1), about a slow walk; power yoga is estimated at 4.0 and brisk walking is 4.8. Measured vinyasa used less energy than a brisk walk.
The same yoga in the heat used the same energy as at room temperature, and the kilo or so you lose in a class is sweat.
Training one part of the body doesn't reduce the fat over it, so twists and core poses don't trim the stomach.
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Each extra 30 minutes a week of aerobic exercise took off about 0.5 kg, and exercise alone averages 2 to 3 kg. The UK Chief Medical Officers (CMO) say more than 150 minutes of activity a week plus eating less may be needed to lose weight.
It counts toward your 2 strength days, eases stress and may help some people eat more mindfully, though the evidence for that is thin.
The 2024 Compendium of Physical Activities lists hatha yoga at 2.3 METs, vinyasa 2.7, hot yoga 3.0, sun salutations 3.5 and power yoga 4.0, the last an estimate rather than a measured value; brisk walking at 3.5 to 3.9 mph is 4.8. Measured yoga sessions average about 3.3 METs.
Our arithmetic from the 2024 Compendium, using calories = METs × weight in kg × hours, which includes the energy you'd use sitting anyway. Halve the figures for 30 minutes:
In a lab, an hour of vinyasa ran at 3.6 METs, against 4.4 for brisk walking at a self-chosen pace, and a beginner hatha session at about 2.5 METs. In community hatha and vinyasa classes, people spent about a third of class time at moderate intensity by heart rate. A 90-minute hot class burned 179 to 478 calories in one lab study, more in experienced practitioners.
Your figure depends on your size, the style and how much you rest. Take away the energy you'd use sitting anyway, and an hour of hatha adds only about 90 calories for a 70 kg person (our arithmetic). Exercise alone also takes off less than the sums suggest: on average no more than 2 to 3 kg, according to European obesity guidance, and our exercise for weight loss guide explains why.
In 30 randomised trials (2,173 people), yoga had no overall effect on weight, BMI, body fat or waist size. In people with overweight or obesity, BMI fell against usual care, but the result didn't hold up when the authors allowed for weaknesses in how the trials formed their groups, and missing small studies couldn't be ruled out.
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In 37 trials, yoga took off 2.3 kg and 0.8 BMI points more than no exercise, and did no better than other exercise. A 2023 analysis of 64 trials found BMI about 0.6 points lower, and a 2014 review found the waist about 2 cm smaller against usual care. The trials were small, and of moderate quality at best.
In 15 trials of people with obesity or a large waist (1,161 people), yoga didn't change weight, BMI, body fat or waist size against control. Comparisons with diets or other exercise came from trials at high risk of bias, and the authors called the result inconclusive.
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Twice-weekly yoga or Pilates for 8 weeks changed body composition in neither group, which the authors put down to the low total amount of exercise.
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A 2013 review of 17 yoga programmes, as reported by the US National Center for Complementary and Integrative Health (NCCIH), found the best results came with longer and more frequent sessions (at least 75 to 90 minutes, at least 3 times a week), programmes of 3 months or more, a diet component and practice at home.
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A 2026 review of 14 sun salutation studies found them linked with better fitness and body composition, but the studies varied too much to combine, and the authors call the evidence promising but say the findings should be read with caution. No trial has tested power yoga as a weight-loss programme.
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In a 12-week trial of 52 inactive adults aged 40 to 60, body fat was lower after heated than after room-temperature yoga; 8 weeks of hot yoga trimmed body fat modestly in 21 young adults; and in a 16-week trial body composition didn't change overall. These are small trials, and none was designed around weight loss.
In crossover studies, where the same people did the same yoga hot and at room temperature, oxygen use and calories were the same. Heart rate and how hard it felt can be higher in the heat.
A 90-minute Bikram class burned 179 to 478 calories (average 286) in a lab study of 24 people, and 278 to 541 (average 378) in another study reported by a 2025 review. The researchers who measured it called claims of up to 1,000 calories a class unfounded.
In 5 experienced women, a 90-minute class caused about 1.5 litres of sweat loss, and they drank back only a quarter of it during class. It's water and salt, restored within about a day once you drink; a litre of water weighs about 1 kg.
Across 13 studies (1,158 people), training one part of the body didn't reduce the fat over it. Twists, boat pose and other core poses strengthen your trunk, but they don't burn belly fat.
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Whole-body activity and eating less. Each extra 30 minutes a week of aerobic exercise trimmed the waist by about half a centimetre across 116 trials (6,880 adults with overweight or obesity).
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"Toning" means a bit more muscle with less fat over it. Yoga builds some strength in beginners and older adults, but a leaner look depends on losing fat.
In 303 adults, yoga practice, but not walking or other exercise, went with higher mindful-eating scores, and higher scores went with lower BMI. In 15,550 adults aged 53 to 57, 4 or more years of yoga went with less weight gain since the age of 45, but weight was self-reported and recalled, so the study can't show cause. These are associations, not trial results.
In 162 adults (average BMI 34), 3 months of yoga 3 times a week reduced emotional and uncontrolled eating more than stretching did, linked to lower stress. Its published summary doesn't report weight results.
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In a review of 10 studies of adults with overweight or obesity, mostly self-reported, only 1 of 7 found people ate less than controls, and 2 of 8 found they used more energy. The authors call the evidence limited.
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In 2,287 young adults, women who did yoga or Pilates had disordered eating as often as those who didn't, and men who did were more likely to use extreme weight-control behaviours (18.6% against 6.8%). In 994 young adults surveyed in 2025, disordered eating was as high or higher among regular practitioners, although yoga went with better body satisfaction, and a review of 12 surveys found mixed results.
Each extra 30 minutes a week of supervised aerobic exercise took off about 0.5 kg in 116 trials, with clinically important changes in waist and body fat from about 150 minutes a week. European obesity guidance advises moderate aerobic exercise for weight and fat loss.
The UK Chief Medical Officers say more than 150 minutes of activity a week along with eating less may be needed for weight loss, and that activity helps keep weight off and brings health benefits even without weight loss.
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Resistance training at moderate to high intensity helps keep muscle while you lose weight. Yoga counts as strengthening, but it adds little load as you get stronger, so add weights or bands for that job (our suggestion).
Sun salutations (3.5 METs), power yoga (an estimated 4.0) and brisk vinyasa (measured at 3.6) reach moderate intensity, so they can count toward your 150 minutes if you keep a pace where you can talk but not sing. Gentle hatha (2.3) doesn't.
2 or 3 yoga sessions a week for strength and wellbeing, at least 150 minutes a week of brisk walking or similar, and changes to what you eat. Pairing a 20-minute brisk walk with a short standing flow in one session covers both halves.
Link the standing poses with one breath per movement to keep your heart rate up; step back rather than jump, and lower with your knees down if you need to (our suggestion; doses on each move's page).
3D demoSun salutation A (Surya Namaskar A)Intermediate · No equipment
3D demoSun salutation B (Surya Namaskar B)Intermediate · No equipment
3D demoChair pose (Utkatasana)Beginner · No equipment
3D demoWarrior I (Virabhadrasana I)Intermediate · No equipment
3D demoWarrior II (Virabhadrasana II)Intermediate · No equipment
3D demoHigh lunge (crescent lunge, Ashta Chandrasana)Intermediate · No equipment
3D demoRevolved chair pose (Parivrtta Utkatasana)Intermediate · No equipment
3D demoBoat pose (Navasana)Intermediate · No equipment
3D demoLocust pose (Salabhasana)Beginner · No equipment
3D demoTree pose (Vrksasana)Beginner · No equipmentBrisk walking is 4.8 METs, more than any common yoga style; march or step on the spot if you can't get outside.
Sun salutations are the brisk yoga option; the walk and Pilates workout shows how to pair strength work with a brisk walk, and the cardio workouts are the aerobic half.
A 45-minute session for weight loss and health: a 20-minute brisk walk, which does more for the scales, then a standing yoga flow for strength and balance.
45 minBeginner12 movesCardio machineA 20-minute flow built on sun salutations A and B, with warrior poses and a short cool-down.
20 minIntermediate8 movesNo equipmentA 20-minute beginner yoga sequence: mountain, chair, warrior II, triangle, tree, down dog, cobra and child's pose.
20 minBeginner11 movesA stepA 45-minute session for weight loss and health: a 20-minute brisk walk, which does more for the scales, then a short-rest Pilates circuit for strength.
45 minBeginner11 movesCardio machineA 25-minute standing cardio circuit with no jumping: marching, step jacks, sit-to-stands, punches, step-ups and wall push-ups, with a seated option for most moves.
25 minBeginner9 movesA bench or box, A stepA steady 30 to 45 minute cardio session at talk-but-not-sing pace: walk, cycle, row or cross-train, counting toward weekly activity guidelines.
40 minBeginner3 movesCardio machine, A wallFor the brisk activity and strength work that go with yoga.
A 12-week workout plan for weight loss: three strength days, two cardio days and daily steps, building to 200 minutes a week, with honest results.
3 training days45 minBeginner2 days a weekYour first four weeks: two, then three short strength sessions a week at home plus walks, building gently to a full routine.
2 training days20 minBeginnerThe NHS lists signs such as spending a lot of time worrying about your weight and body shape, eating very little food, exercising too much, and having very strict habits or routines around food. If you think you may have an eating disorder, see a GP as soon as you can. In the UK you can also call the eating disorders charity Beat's helpline on 0808 801 0677.
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For chest pain that feels tight or like squeezing, or spreads to your arms, neck or jaw; severe difficulty breathing; lips or skin that turn pale, blue or grey; or if someone has passed out and isn't responding normally.
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Leave the room at the first sign of dizziness, a headache or feeling sick. Our hot yoga guide gives the NHS signs of heat exhaustion and heatstroke.
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If you haven't exercised for some time, or you have a medical condition or concerns, speak to your GP before starting. If you take insulin or another medicine that can cause low blood sugar, our type 2 diabetes guide covers exercising safely.
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No exercise burns fat from one spot: across 13 studies, training one body part didn't reduce the fat over it.
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Measured classes burned 179 to 478 calories in one study and 278 to 541 in another, and the same yoga at room temperature burned the same energy.
It's about 1.5 litres of sweat, which your body restores within about a day once you drink.
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An hour of vinyasa used less energy than an hour of brisk walking, and European obesity guidance advises moderate aerobic exercise for weight loss.
Activity brings health benefits even without weight loss, say the UK Chief Medical Officers. Track your waist, your strength and how you feel, not just your weight.
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In population surveys, disordered eating was as common, or more common, among regular practitioners.
A little at most. Pooled trials found about 2 kg lost against doing nothing in some analyses, no clear effect in others, and no advantage over other exercise. Pair it with brisk activity and changes to what you eat.
For a 70 kg person, about 160 calories an hour for hatha, 190 for vinyasa and 280 for power yoga, by our arithmetic from the 2024 Compendium of Physical Activities, against about 335 for brisk walking. Measured classes vary with the style and the pace.
It's the most energetic common style, at an estimated 4 METs (where sitting still is 1), so it can count toward your 150 minutes of moderate activity. No trial has tested it as a weight-loss programme, so pair it with changes to what you eat.
Not directly: no exercise burns fat from one spot. Whole-body activity and eating less trim the waist.
Brisk walking burns more per hour than vinyasa yoga. Doing both works well: walk briskly on most days, and do yoga for strength and flexibility.
For weight, aerobic exercise is what's recommended, with strength training to protect your muscle. Yoga is the better choice only if it's the one you'll keep doing, and it works best alongside brisk activity.
Not more than other yoga: the same yoga at room temperature burns the same energy. The kilo or so you lose in a class is sweat, which comes back when you drink.
In one review, the programmes with the best results ran 75 to 90 minutes at least 3 times a week for 3 months or more, with a diet component. For weight loss, also do at least 150 minutes a week of brisk activity and eat less.
Possibly. Yoga practitioners score higher on mindful eating in surveys, and one trial found less emotional and uncontrolled eating than with stretching. The evidence is small and mostly observational.
Toning means a bit more muscle with less fat over it. Yoga builds some strength in beginners, but a leaner look depends on losing fat.
Yoga burns little, and exercise alone usually takes off only 2 to 3 kg. Add brisk activity and changes to what you eat, and judge progress by your waist and how you feel as well as the scales.
The same rules apply: yoga for strength and wellbeing, plus brisk activity and changes to what you eat for weight. Our PCOS (polycystic ovary syndrome) and postpartum guides cover the details, including when to start again after birth.
Exercise education, not a personal prescription, and clinical review of these guides is pending. If you are pregnant, have a health condition such as glaucoma, high blood pressure or osteoporosis, or have had recent surgery, check with a doctor, midwife or physiotherapist before starting, and stop for sharp or increasing pain. Health disclaimer.
