This article is for informational purposes only and does not replace advice from a trainer or doctor. If you have health issues or injuries, discuss your choice of activity with a specialist.
Yoga and Pilates are among the most popular forms of physical activity that combine work on strength, flexibility, and body control. Although both disciplines are often seen as "gentler" than strength or cardio training, they differ from each other in intensity — and therefore in the number of calories burned.
How many calories yoga burns
Calorie burn during yoga depends heavily on the style:
- Relaxing yoga (yin, hatha) — about 150-250 kcal an hour for a 70 kg person, due to the slow pace and long-held poses.
- Dynamic yoga (vinyasa, power yoga) — about 350-450 kcal an hour, thanks to flowing transitions between poses and greater muscle engagement.
- Hot yoga — similar energy expenditure to dynamic yoga, though the elevated room temperature increases cardiovascular strain and fluid loss.
How many calories Pilates burns
Pilates usually burns somewhat more than gentle yoga, but less than intense cardio training:
- Mat Pilates — about 200-300 kcal an hour.
- Reformer Pilates — about 250-350 kcal an hour, depending on the intensity of the program.
Worked example
A person weighing 65 kg taking a 60-minute vinyasa yoga class will burn roughly 65/70 × 400 kcal ≈ 371 kcal. The same person in a gentle hatha yoga class will burn significantly less — about 65/70 × 200 kcal ≈ 186 kcal. This shows that the specific style of class matters far more than the name of the discipline alone.
What yoga and Pilates won't replace
Despite their many benefits for mobility, deep core strength, and stress reduction, neither yoga nor Pilates are usually intense enough on their own to provide a cardiovascular workout comparable to running, cycling, or interval training.
What to choose — yoga or Pilates
- Yoga — a better choice if flexibility, breathing, and stress reduction are your priority.
- Pilates — puts stronger emphasis on core stability and controlled work of the deep muscles.
- Combining both — many trainers recommend pairing yoga or Pilates with strength and cardio training for well-rounded fitness.
Check your exact calorie burn for your weight and exercise time: Calories burned calculator →
Frequently asked questions about calories burned in yoga and Pilates
Does yoga burn the same number of calories as Pilates?
It depends on the style of class. Dynamic yoga (e.g. vinyasa) usually burns more calories than gentle mat Pilates, while relaxing yoga (yin, hatha) burns less than most Pilates classes.
Are yoga or Pilates enough for weight loss?
They can support a calorie deficit, but they typically burn fewer calories than intense cardio or strength training. Effective weight loss is best combined with a proper diet and other forms of activity.
Which type of yoga burns the most calories?
Dynamic yoga, such as vinyasa or power yoga, burns the most calories among popular yoga styles, thanks to flowing transitions between poses and a faster pace.
Does Pilates build muscle?
Pilates mainly develops muscular endurance in the deep core and stabilizing muscles, but it's not as effective at building large muscle mass as classic strength training with progressive overload.
Does hot yoga burn more calories than regular yoga?
Energy expenditure is similar to dynamic yoga performed at normal temperature, though hot yoga adds extra cardiovascular strain and increases fluid loss, which is sometimes mistaken for greater fat burning.
Do yoga and Pilates improve cardiovascular fitness?
To a limited extent — dynamic forms of yoga can raise heart rate somewhat, but they're generally not as effective at improving aerobic capacity as running, swimming, or cycling.
Is Pilates safe for people with back pain?
Pilates is often recommended as a way to strengthen the muscles that stabilize the spine, but with existing back problems, it's worth discussing exercise selection with a physiotherapist.
How many times a week is it worth doing yoga or Pilates?
For noticeable health benefits, 2-3 sessions a week are usually enough, though many people practice more often, combining different types of classes.
Does yoga help reduce stress?
A yoga practice, by combining movement with breath control, is often cited as helpful for reducing stress levels and improving well-being, though the effect is individual.
Is it worth counting calories burned in yoga if the goal is relaxation?
Not necessarily. If the main goal is relaxation and mobility rather than a calorie deficit, counting calories burned matters less than practicing regularly.