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Yoga (hatha)
Yoga (hatha) is a 2.5 MET exercise. At 75 kg that is about 3.3 kcal a minute, or 66 kcal in 20 minutes. Form cues, common mistakes and how to progress.
Mobility and recoveryKit: MatWorks: Whole body, balance, breath
Calories burned by body weight
| Body weight | kcal/min | 10 min | 20 min | 30 min | 45 min |
|---|---|---|---|---|---|
| 55 kg | 2.4 | 24 | 48 | 72 | 108 |
| 65 kg | 2.8 | 28 | 57 | 85 | 128 |
| 75 kg | 3.3 | 33 | 66 | 98 | 148 |
| 85 kg | 3.7 | 37 | 74 | 112 | 167 |
| 95 kg | 4.2 | 42 | 83 | 125 | 187 |
How to do it well
- Breath leads the movement
- Work at the edge of comfort, never into pain
- Props are tools, not failure
Common mistakes
- Forcing depth
- Holding the breath in hard poses
Make it harder or easier
Progression. Longer holds or a flow class.
Regression. Chair-supported versions.
Form notes are general coaching guidance, not treatment. If a movement causes pain, stop and speak to a clinician or a qualified coach.
What ten minutes is worth
Ten minutes of yoga (hatha) costs about 33 kcal at 75 kg. In energy terms that is close to 640 steps of brisk walking. The comparison is energetic only: your phone counts steps, not effort.
Frequently asked questions
How many calories does yoga (hatha) burn?
At 75 kg, about 3.3 kcal a minute — roughly 66 kcal in 20 minutes and 148 in 45. Multiply by your own weight over 75 kg to adjust.
What is the MET value of yoga (hatha)?
2.5, from the 2011 Compendium of Physical Activities (Compendium 02150, yoga, hatha). That means it costs about 2.5 times your resting energy use.
How many steps is it worth?
Ten minutes is worth roughly 640 brisk-walking steps in energy terms. It is an energy comparison, not a step count your phone will record.
Source: 2011 Compendium of Physical Activities (Ainsworth et al.) — Compendium 02150, yoga, hatha · checked 2026-09-02
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All exercises · Calories burned by activity · Daily calorie needs
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