HIIT Yoga is the ultimate fusion of two powerful fitness techniques: High-Intensity Interval Training (HIIT) and Yoga.
By combining the intensity of HIIT with the flexibility and mindfulness of yoga, this workout offers both a physical challenge and mental relaxation.
One of the most common questions people ask when trying HIIT Yoga for the first time is, “How many calories does HIIT Yoga burn?”
The answer depends on several factors, including your body weight, fitness level, and the intensity of the class.
However, it’s safe to say that HIIT Yoga is a high-calorie-burning workout, perfect for those looking to lose weight, build strength, and increase flexibility—all in a single session.
In this article, we’ll break down how many calories you can burn during HIIT Yoga, what affects the calorie burn, and why this hybrid workout is a great addition to your fitness routine.
What is HIIT Yoga?
Before we dive into the numbers, it’s important to understand what HIIT Yoga actually is.
HIIT, or High-Intensity Interval Training, is a workout method that alternates between short bursts of intense exercise and periods of rest or low-intensity movement.
This training style is highly effective for burning calories and improving cardiovascular fitness in a short amount of time.
HIIT Yoga combines these principles with traditional yoga postures, creating a workout that moves between high-energy bursts—such as jumping, squats, or fast-paced vinyasa flows—and slower, controlled yoga poses focused on strength and flexibility.
The blend of these two styles creates a full-body workout that targets multiple muscle groups, increases heart rate, and provides both the physical benefits of HIIT and the mental clarity of yoga.
When I first tried HIIT Yoga, I was amazed at how quickly the workout got my heart racing, while still incorporating moments of calm and deep stretching. It felt like I was getting the best of both worlds—an intense workout and a relaxing yoga session all in one.
How many calories does HIIT Yoga burn?
The number of calories burned during a HIIT Yoga session varies depending on factors like your weight, the intensity of the class, and your fitness level.
On average, a person can burn between 350 and 550 calories during a 30-45 minute HIIT Yoga session.
Here’s a general breakdown of calorie burn based on body weight for a 30-minute HIIT Yoga session:
| Body Weight | Calories Burned (per 30 minutes) |
|---|---|
| 125 lbs (56.7 kg) | 250-350 calories |
| 155 lbs (70.3 kg) | 300-450 calories |
| 185 lbs (83.9 kg) | 350-500 calories |
| 215 lbs (97.5 kg) | 400-550 calories |
For a 45-minute session, these numbers would increase, meaning you could burn 400 to 700 calories depending on the intensity of the workout. These numbers are approximate and will vary based on the intensity of your HIIT intervals, the type of yoga poses performed, and your personal fitness level.
Factors that affect calorie burn in HIIT Yoga
Several factors influence how many calories you burn during a HIIT Yoga session. By understanding these, you can tailor your workout to meet your fitness goals.
1. Body weight
As with most physical activities, the more you weigh, the more calories you’ll burn.
This is because your body has to work harder to move and support a larger mass.
In HIIT Yoga, where both cardio and strength-building exercises are involved, body weight plays a significant role in calorie expenditure.
2. Intensity of the HIIT intervals
The intensity of the HIIT portion of your workout is a key factor in determining how many calories you’ll burn.
During the high-intensity intervals, exercises like jump squats, burpees, or mountain climbers require more energy and elevate your heart rate.
The higher the intensity, the more calories you burn.
On days when I’m really pushing myself during these intervals, I can feel my heart rate soar, and I know I’m burning more calories.
3. Duration of the workout
The length of the HIIT Yoga session also affects the total calories burned.
A 30-minute class will burn fewer calories than a 45-minute or 60-minute session, simply because you’re working for a shorter period of time.
Longer classes also give you more opportunities to alternate between high-intensity intervals and yoga flows, maximizing the workout’s calorie-burning potential.
4. Fitness level
Your fitness level plays a role in how many calories you burn.
If you’re new to HIIT or yoga, you may not be able to push yourself as hard as someone who has been practicing for a while.
However, as your fitness improves, you’ll be able to increase the intensity and efficiency of your workouts, which will lead to more calories burned over time.
5. Effort and engagement
The amount of effort you put into the workout can drastically impact calorie burn.
Fully engaging your muscles during yoga poses, and pushing yourself during the high-intensity intervals, makes a big difference.
I’ve noticed that on days when I give 100%, I leave the class drenched in sweat and feeling like I’ve had an amazing full-body workout.
Why HIIT Yoga burns more calories
HIIT Yoga is a calorie-burning powerhouse because it combines two highly effective exercise styles—HIIT and yoga—into one session.
Here’s why this combination leads to such a high calorie burn:
1. Heart rate elevation
HIIT intervals are designed to elevate your heart rate quickly, which boosts calorie burn.
The short, intense bursts of activity followed by rest periods create an “afterburn effect” (also known as excess post-exercise oxygen consumption or EPOC), meaning your body continues to burn calories even after the workout is over.
2. Engages multiple muscle groups
HIIT Yoga works your entire body.
The high-intensity intervals target large muscle groups—like the legs, core, and arms—while yoga poses focus on strength, flexibility, and balance.
The more muscles you engage, the more calories you burn.
3. Boosts metabolism
Because HIIT Yoga combines strength training with cardio, it helps boost your metabolism.
Strength-building yoga poses like Plank, Warrior poses, and Chair Pose build muscle, and having more muscle increases your resting metabolic rate.
This means you’ll burn more calories even when you’re not working out.
How does HIIT Yoga compare to other workouts?
To put things in perspective, here’s a comparison of how many calories you might burn in a 30-minute HIIT Yoga session compared to other popular workouts:
| Activity | Calories Burned (per 30 minutes) |
|---|---|
| HIIT Yoga | 350-550 calories |
| Running (6 mph) | 300-450 calories |
| Cycling (moderate pace) | 250-400 calories |
| Strength Training | 200-300 calories |
| Traditional Yoga | 120-250 calories |
As you can see, HIIT Yoga burns more calories than traditional yoga or moderate cardio activities, making it an excellent choice for those who want a full-body workout that combines strength, cardio, and flexibility training.
How often should you practice HIIT Yoga for weight loss?
If your goal is to burn calories and lose weight, practicing HIIT Yoga 2-4 times per week is a great starting point.
This allows you to reap the benefits of both HIIT and yoga without overworking your muscles.
For even more effective weight loss, consider incorporating other forms of exercise, such as traditional yoga, strength training, or low-impact cardio (like walking or cycling) on your rest days.
Additionally, pairing HIIT Yoga with a balanced, nutritious diet will support your weight loss journey.
Beyond calorie burn: Other benefits of HIIT Yoga
While HIIT Yoga is a fantastic workout for burning calories, its benefits extend far beyond weight loss.
Here are some additional advantages:
- Increased Flexibility: The yoga portion of the workout helps improve flexibility, especially in the hips, shoulders, and spine.
- Strength Building: Yoga poses like Warrior II, Plank, and Chair Pose help build strength in the core, legs, and arms, complementing the high-intensity cardio intervals.
- Mental Clarity: The mindfulness of yoga helps reduce stress, calm the mind, and improve focus. I’ve found that the mental clarity I gain from the yoga poses balances out the physical intensity of the HIIT intervals.
- Time Efficiency: HIIT Yoga offers a complete workout in a short amount of time. If you’re pressed for time, a 30-minute session gives you both cardio and strength training in one efficient package.
FAQs
1. Is HIIT Yoga enough for weight loss?
HIIT Yoga can be a powerful tool for weight loss due to its high calorie burn, but for the best results, it should be combined with a balanced diet and other forms of physical activity. Consistency is key, and integrating HIIT Yoga into a well-rounded fitness plan will help you reach your goals faster.
2. Can beginners do HIIT Yoga?
Yes, beginners can absolutely try HIIT Yoga! Many instructors offer modifications for beginners, so you can ease into the high-intensity intervals and gradually increase your strength and stamina. It’s important to listen to your body and take breaks when needed.
3. What should I eat before and after a HIIT Yoga session?
Before class, opt for a light snack that includes protein and carbohydrates, such as a banana with almond butter or a handful of nuts. After class, refuel with a balanced meal that includes lean protein, healthy fats, and complex carbohydrates to help your muscles recover.
Final thoughts
HIIT Yoga is an effective, calorie-burning workout that can help you burn 350 to 550 calories in just 30 minutes, depending on your weight, effort, and the intensity of the session.
Combining the heart-pumping benefits of HIIT with the strength and flexibility of yoga, it’s a well-rounded workout that offers more than just weight loss.
Whether your goal is to shed pounds, build strength, or simply improve your overall fitness, HIIT Yoga is a powerful, time-efficient workout that delivers results.
From my own experience, I’ve found that HIIT Yoga not only pushes my physical limits but also helps me feel more balanced and mentally focused.
It’s a workout that challenges both body and mind, making it a perfect addition to any fitness routine.
