Does Hot Yoga Help You Lose Weight? 7 Key Benefits

Does hot yoga help you lose weight?

Does hot yoga help you lose weight? Hot yoga can be a great way to burn calories when coupled with a healthy eating plan. 

In recent years, hot yoga has become a hugely popular exercise. Since you burn more calories doing hot yoga than regular yoga, it can help you lose weight. After all, weight loss is all about being in a calorie deficit. 

Hot Yoga Explained

You will sometimes hear hot yoga referred to as Bikram yoga, but they're not the same. Bikram Choudhury developed Bikram yoga. This type of yoga is done in rooms heated to 105°F, with 40% humidity. 

Bikram yoga uses two breathing exercises and 26 poses in a specific order. A Bikram yoga session lasts about 90 minutes. 

The poses in hot yoga sessions can vary and be in no specific order. Bikram yoga is quiet and very serious, while hot yoga can include more interaction among the class members and even music. 

You might also be interested in our explainer on why is hot yoga better than regular yoga.

Benefits Of Hot Yoga

As with traditional yoga, there are several benefits to hot yoga.

1. Burns More Calories Than Traditional Yoga

Someone weighing 160 pounds burns about 183 calories after one hour of regular yoga. Meanwhile, hot yoga's calorie burn can be even higher, with many people burning approximately 460 calories in 90 minutes. 

2. Improves Flexibility

Does hot yoga help you lose weight?
You may experience even more flexibility with hot yoga

The stretching and warm-up you do as a part of any yoga practice help improve your body's flexibility, but you may experience even more flexibility with hot yoga.

In 2013, a study found that eight weeks of Bikram yoga helped people have more flexibility in their shoulders, lower back, and hamstrings. The heat in hot yoga lets people stretch a little further, so a wider range of motion can occur. 

3. Builds Your Bone Density

Because yoga poses involve supporting your weight, yoga can build bone density, which is important for premenopausal women and older adults. As we age, bone density declines.

In 2014, a study demonstrated that premenopausal women who attended Bikram yoga classes for five years had increased bone density in the hips, necks, and lower backs. 

Check our our explainer on what component of fitness is yoga.

4. Eases Symptoms Of Depression

Because yoga can help you relax, resulting in an improved mood. The American Psychology Association (APA) suggests that yoga can be a helpful therapy for reducing depression symptoms. A review in 2017 of several other studies supports the APA's findings. 

5. Stress Reduction

For many people, yoga is a great way to reduce stress. One study from 2018 showed that 16 weeks of hot yoga significantly reduced the participants' stress levels. 

Additionally, the yoga practice improved these participants' quality of life and self-efficacy. Self-efficacy is the belief that we can control our social environment and behavior. 

6. Reduces Blood Glucose Levels

Any exercise helps reduce circulating glucose levels in your bloodstream and burn energy. However, hot yoga may be especially helpful for people with Type 2 diabetes. One study found that doing Bikram yoga short-term improved obese participants' glucose tolerance. Be sure to learn what to eat before hot yoga.

7. Gives The Body A Cardiovascular Boost

When you strike various yoga poses in a high-heat environment, you give a natural boost to your lungs, heart, and muscles. These bodily organs get a more intense workout than if you do the same exercises in rooms with lower temperatures. 

FAQs About How Does Hot Yoga Help You Lose Weight

How Much Weight Can I Lose With Hot Yoga?

The amount of weight you lose from hot yoga will depend on other factors, including your body's metabolism and dietary choices. 

How Many Calories Do You Burn In A 60-minute Hot Yoga Session?

An hour of hot yoga can burn between 200 and 600 calories, with an average being about 400 calories.

How Long Does It Take To Lose Weight Doing Yoga?

You can see noticeable results within weeks if you're eating a healthy diet and doing hot yoga.