Hot yoga, also known as Bikram yoga, has become a popular form of yoga in recent years. Some people claim that hot yoga can help you lose weight and burn more calories than a regular yoga class. But is there any truth to these claims? Here is a look at the evidence behind using hot yoga for weight loss.
What is Hot Yoga?
Hot yoga refers to any yoga style performed in a heated room, usually between 95-105°F with a humidity level of 40-60%. The most common type of hot yoga is Bikram yoga, a set sequence of 26 poses and two breathing exercises performed in a room heated to 105°F. Other popular hot yoga styles include Moksha, Forrest, and Power yoga.
The heat and humidity help warm up the muscles, increase flexibility, and allow for deeper stretching. Proponents of hot yoga claim that the heat accelerates sweating and heart rate, leading to increased calorie burn and detoxification.
Does Hot Yoga Burn More Calories?
Several studies have looked at whether hot yoga burns more calories than practicing yoga at room temperature. The results have been mixed:
- A 2013 study found that a 90-minute hot Bikram yoga class burned approximately 330 calories for women and 460 calories for men. The same length regular yoga class burned about 140 calories for women and 180 for men.
- Another study from 2013 showed no significant difference in overall energy expenditure between hot Bikram yoga and practicing yoga at room temperature. Both types of yoga burned around 150 calories in 50 minutes.
- A 2015 study found that a 60-minute hot yoga class burned around 287 calories, while a room temperature yoga class burned 239 calories. However, the difference was not statistically significant.
Overall, evidence suggests hot yoga may burn slightly more calories than a room temperature yoga class. However, the increase in calorie expenditure is modest – likely less than 100 additional calories burned in a 90-minute hot yoga class.
Can Hot Yoga Help You Lose Weight?
While hot yoga can burn more calories per class, its effects on long-term weight loss are not as well researched:
- A 2005 study assigned sedentary overweight adults to either an 8-week Bikram yoga program or no exercise. The yoga group showed modest decreases in body weight, body fat percentage, and waist circumference.
- A 2015 study had obese women practice Bikram yoga 3 times per week for 8 weeks. Their body weight, BMI, body fat percentage, and cholesterol levels all decreased significantly.
- A 2018 review looked at 5 studies on hot yoga and weight loss. It concluded that short-term hot yoga interventions resulted in small to moderate weight loss. More research is needed on longer-term effects.
These studies suggest that regularly practicing hot yoga may support weight loss, especially in sedentary overweight or obese individuals. However, the effect sizes tend to be modest. Hot yoga alone is likely not enough to produce dramatic weight loss.
Other Benefits of Hot Yoga
Aside from possibly burning extra calories, here are some other potential benefits of hot yoga:
- Increased flexibility – The heat loosens muscles and joints, allowing for greater range of motion.
- Improved circulation – Heated muscles require increased blood flow, enhancing circulation.
- Stress relief – The relaxation at the end of class may reduce cortisol levels.
- Detoxification – Sweating releases toxins and cleanses the body.
- Better sleep – The boost in body temperature followed by relaxation may improve sleep quality.
However, more research is still needed to substantiate some of these other potential benefits.
Is Hot Yoga Safe?
Hot yoga is generally safe for healthy individuals, but does carry some risks, including:
- Dehydration – Increased sweating can lead to dehydration and electrolyte imbalances if fluids aren’t replaced.
- Heat-related illnesses – Heat exhaustion, heat cramps, or heat stroke are possible if the room is excessively hot.
- Injuries – The heat makes muscles more pliable, raising chances of overstretching or strain.
- Physical discomfort – Heat intolerance may cause dizziness, nausea, vomiting, or fainting.
Certain individuals should use caution or avoid hot yoga entirely:
- Pregnant women
- People with heart conditions or high blood pressure
- Those taking medications that may impair sweating
- Anyone very sensitive to heat
Staying hydrated, dressing appropriately, and listening to your body are important for staying safe in hot yoga classes.
Tips for Getting Started
Here are some tips if you’re considering trying hot yoga for weight loss or other benefits:
- Start slowly – Try less heated or beginner classes first to acclimate.
- Stay hydrated – Drink plenty of electrolyte-containing fluids before, during, and after.
- Wear breathable fabrics – Sweat-wicking yoga clothes allow evaporation.
- Mind the temperature – Avoid overheated rooms and don’t push too hard.
- Listen to your body – Leave class if you feel dizzy, nauseous, or unwell.
- Talk to your doctor – Make sure hot yoga is safe if you have any medical conditions.
- Consider other forms of hot yoga – Less intense styles like Warm Vinyasa are good options.
The Bottom Line
Research suggests that hot yoga can burn more calories per class compared to yoga at room temperature. Regularly practicing hot yoga may also support modest weight loss, especially in sedentary overweight or obese individuals. However, the increase in calorie expenditure during hot yoga is relatively small.
While hot yoga can complement a healthy lifestyle, it should not be viewed as a magic bullet for weight loss. A sustainable approach that combines hot yoga with a calorie-controlled diet and other forms of exercise is likely to be most effective for losing weight.
Hot yoga offers other benefits like improved flexibility, circulation, and stress relief. But it also carries risks like dehydration and heat-related illness. Taking the proper precautions and modifying poses as needed can help keep you safe.
If you’re new to hot yoga, start conservatively and see how your body responds. With appropriate expectations and precautions, hot yoga can be a beneficial addition to an active lifestyle for many people.
| Hot Yoga Style | Heat | Humidity | Pace |
|---|---|---|---|
| Bikram | 105°F | 40% | Slow |
| Hot Power Yoga | 95-100°F | 50-70% | Fast |
| Moksha | 95-105°F | 40-60% | Slow |
Benefits of Hot Yoga for Weight Loss:
- May burn slightly more calories than room temperature yoga
- Helps increase flexibility and circulation
- Provides light cardiovascular exercise
- Suppresses appetite due to heat exposure
- Induces sweating to help eliminate waste
Risks of Hot Yoga:
- Dehydration
- Overheating and heat-related illness
- Increased risk of injury
- Dizziness, lightheadedness
- Not suitable for pregnancy
In summary, hot yoga offers some benefits for weight loss and health when practiced carefully. But it should be viewed as one component of an overall healthy and active lifestyle. Talk to your doctor to see if hot yoga is appropriate for your fitness regimen.
