Is hot yoga a cardio workout? Partly. One study found a 90-minute class lifts your heart rate to about 75% of its maximum on average, yet the oxygen you use is closer to a brisk walk. So hot yoga counts as light-to-moderate cardio, with a heart rate that can run higher than the movement explains.
Is Hot Yoga a Cardio Workout? The Short Verdict
Here's the verdict, graded the way we grade every claim on this site. As a cardio workout, hot yoga is lopsided. Your heart works hard in a hot class, but your lungs and big muscles work much less. Four findings explain the gap:
- Heart rate runs high. In a University of Wisconsin-La Crosse study, men averaged about 80% of their predicted maximum heart rate and women about 72% across a 90-minute class.
- Oxygen use stays low. A 2025 systematic review put the oxygen cost of a Bikram class at roughly 25 to 31% of VO2max, which is light to moderate by sports-medicine rules.
- Calories land near a brisk walk. Colorado State researchers measured about 460 calories for men and 330 for women over 90 minutes, similar to walking at 3.5 mph for the same time.
- The heat may add less than you think. In a small crossover trial, a heated class and a room-temperature class gave similar heart rates and calories.
That doesn't make hot yoga a poor workout. It builds balance, strength and flexibility, and it asks your heart to work. It just isn't a full cardio workout in the way a run or a cycle is, so it won't replace them if your goal is aerobic fitness. As always, please consult a healthcare professional before starting if you have any heart or blood pressure concern.
What the Hot Yoga Heart Rate Studies Measured
Most articles quote one number and stop. Instead, the table below sets four sources side by side on the cardio workout question, so you can see how far the results spread. Every figure comes from the paper or report named in the first column.
Four Sources at a Glance
| Source | Who took part | Heart rate result | Workload result |
|---|---|---|---|
| Quandt and Porcari, UW-La Crosse (ACE-sponsored) | 20 regular practitioners aged 28 to 67, 90-minute class at 105°F | Average 80% (men) and 72% (women) of predicted maximum. Peaks of 92% and 85%. | Calories not reported. Core temperature passed 103°F in 7 of 20 people. |
| Tracy, Colorado State University, 2014 | 19 experienced practitioners aged 18 to 40 | Average of about 160 beats per minute | About 460 calories (men) and 330 (women) per 90 minutes, like brisk walking |
| Lambert et al., 2020 | 16 experienced practitioners, one-hour class, heated vs room temperature | 113 beats per minute heated, 109 at room temperature. No significant difference. | 156 vs 151 calories. No significant difference. |
| Willmott et al., 2025 review | 43 studies, 10 of them on a single session | Standing postures ran about 21 beats per minute above floor postures in one study | About 25 to 31% of VO2max. Light to moderate intensity. |
Read across the rows and one thing stands out. The average class is a moderate cardio workout for your heart rate, but individual results swing widely. A trained 30-year-old and a 60-year-old beginner will not sit in the same place.
Why the Numbers Disagree
The sources don't contradict each other as much as they first seem to when you judge hot yoga as a cardio workout. Four things move the result:
- Experience. The 2025 review reports that experienced practitioners reached about 86% of maximum heart rate, while novices reached about 72%.
- Class length. Lambert's team measured one hour. The other studies measured a full 90 minutes, when core temperature has had longer to climb.
- Age and body size. The Colorado State group explained the calorie gap between men and women mostly by body size.
- The measuring method. A chest strap, a wrist watch and a lab mask each read a hot, sweaty body differently.
The Colorado State researcher added a warning that matters for anyone with a fitness watch. Earlier claims of up to 1,000 calories per class were likely inflated, because heart-rate formulas built for normal temperatures overstate effort in a hot room. In other words, a high heart rate in the heat does not automatically mean a high workload.
The same lab's earlier work found gains in flexibility and whole-body strength, but little change in aerobic fitness. You can read the full summary on the Colorado State University news page.
Hot Yoga Heart Rate Zones in Plain Language
A heart rate zone is simply a band of your maximum heart rate. A common rule of thumb estimates your maximum as 220 minus your age. It can be off by 10 beats or more, so treat it as a rough guide, not a lab result.
For this article we use three easy bands. They are our teaching shorthand, not a medical standard:
- Easy zone (50 to 70% of maximum). You can talk in full sentences. For a 35-year-old with an estimated maximum of 185, that's about 93 to 130 beats per minute.
- Steady zone (70 to 85%). Talking gets choppy. For the same person, about 130 to 157 beats per minute.
- Hard zone (above 85%). You can only manage a few words. For the same person, about 157 beats per minute and up.
Now place the studies on that map to judge the cardio workout. The Wisconsin average of 75% sits in the steady zone, which is about 139 beats for our 35-year-old. The peaks of 85 to 92% touch the hard zone. The Colorado State average of about 160 beats would sit in the hard zone for the same person.
Four Numbers That Sum It Up
75%
Average share of maximum heart rate
Across 20 practitioners in a 90-minute class at 105°F.
25 to 31%
Share of VO2max actually used
The oxygen cost of a Bikram class, which is light to moderate.
378 kcal
Average energy for 90 minutes
Individual results ranged from 278 to 541 calories.
7 of 20
Passed 103°F core temperature
Regular practitioners whose core heat went above 103°F in class.
Heart Rate Zones Posture by Posture
Here's the honest limit of the research. The studies we checked report whole-class averages or block averages. None recorded every one of the 26 postures one by one. So the table below is a map, not a measurement. It joins the block-level findings with how we teach each part of the class.
Where Your Heart Rate Likely Sits in a 90-Minute Class
| Part of the class | Likely zone | What drives it | What a teacher watches |
|---|---|---|---|
| Opening breathing and first standing postures | Easy, rising to steady | Big leg muscles start working while the room is still new to your body | Students holding their breath or locking knees |
| Standing series (Half Moon to Triangle) | Steady, with peaks into hard | Large muscles, balance and long holds. One study found standing postures ran about 21 beats per minute above floor postures. | Flushed faces, wobbling, students stepping out |
| Balancing postures (Standing Bow to Toe Stand) | Steady to hard | Effort plus concentration. Beginners often tense and breathe less. | Dizziness when standing up or coming down |
| Floor series (Cobra to Spine Twisting) | Easy to steady | Less muscle mass working, but core temperature keeps climbing | Nausea, headache, students who stop sweating |
| Final breathing exercise | Brief rise, then recovery | Fast, deliberate breaths raise heart rate quickly, then it settles | Light-headedness, a calm return to normal breathing |
The Standing Series Is Your Cardio Block
If any part of the class works as a cardio workout, it's the first half. Standing postures use your biggest muscles, and many ask for balance on one leg. That's why the 2025 review found higher heart rates standing than on the floor. You can see how the standing sequence flows in our guide to the 26&2 poses.
Even here, though, the movement is slow. As the Wisconsin lead researcher put it, there is very little movement and therefore little cardiovascular training in the class. The heart climbs mostly because of effort plus heat, not because you're covering ground.
The Floor Series Is About Temperature, Not Speed
By the second half, your muscles do less, yet your body keeps heating. The Wisconsin team saw core temperature rise steadily through the whole class, not in step with the posture list. For a teacher, that means the floor series is where heat strain can sneak up on a quiet student.
How Hot Yoga Compares as a Cardio Workout
We found no head-to-head trial of hot yoga against running or cycling in the sources we checked, so we won't invent a ranking. What the data does allow is one fair comparison. Colorado State matched the calorie burn to walking at 3.5 mph for 90 minutes.
That's a useful benchmark for any cardio workout comparison. A brisk walk is real exercise. So a hot class is a fair cardio workout for your heart, as long as you don't expect it to behave like interval training. If you want the heart-health evidence in detail, read our review of whether hot yoga is good for your heart.
Hot Yoga: Cardio or Strength?
It's neither one cleanly. The Colorado State group measured better muscle control, balance and strength after eight weeks in earlier work. Strength endurance, balance and flexibility are the real gains here. The cardio workout is a side effect, and a modest one.
5 Ways to Get a Better Cardio Workout From a Hot Class
If you like hot yoga and want a stronger cardio workout from it, you don't need to push harder in the room. Heat already makes pushing risky. Instead, build the cardio around the class:
- Add two brisk walks or cycle rides a week. Since a class is roughly a brisk walk in calorie terms, extra walking stacks neatly on top.
- Move through transitions with purpose. Step in and out of postures smoothly, without rushing. Smooth, steady movement keeps you working without spiking your heart rate.
- Read your watch as a trend. Compare your average heart rate across weeks. Ignore the calorie number, which is the least reliable thing on the screen.
- Warm up your fitness outside the room. A fitter heart recovers faster between postures, so the same class feels easier within a few weeks.
- Drink before, during and after. Sip steadily. Dehydration pushes heart rate up without adding any training value.
If weight loss is your goal, the picture is similar. Controlled studies show small scale changes from hot yoga on its own, which we cover in is hot yoga good for weight loss.
When a High Heart Rate Becomes a Warning
A high heart rate in a hot room is normal. A heart rate that stays high while you feel unwell is not. In the Wisconsin study, seven of 20 regular practitioners passed 103°F core temperature, and one man reached 104.1°F by the end of class.
The researchers called the rises in heart rate and core temperature concerning, not a training benefit. You can read the details in the American Council on Exercise write-up.
Stop and sit down if you notice any of these:
- Chest pain or pressure. Stop at once and get urgent medical help.
- A racing or irregular heartbeat that doesn't settle within a minute or two of resting.
- Dizziness, confusion or a pounding headache. These are classic early signs of heat strain.
- Nausea, cramps or a sudden stop in sweating. Cool down, drink, and tell the teacher.
The 2025 Willmott review in Sports Medicine - Open urges the same caution and calls for larger trials. If you have a heart condition, take blood pressure medication or are pregnant, speak to your doctor before any heated class. Heat changes how the body handles stress too, so go gently in your first few classes.
What Our Trainees Say About the Effort
Numbers can't capture how a class feels from inside. These comments come from YogaFX graduates, taken word for word from their public reviews.
"Was challenged physically beyond my capabilities - ALWAYS in a caring way"
Deimante, Google review, 2019
"Was it challenging? - 100%."
Alena, Google review, 2025
"I'm really proud of all of us"
Laura, YouTube review, 2024
Notice the word caring in Deimante's review. Pushing a body in the heat only works when someone is watching how it copes. You can watch Laura's full review below.
Learn to Read the Heart in the Heat With YogaFX
Students ask their teachers questions like whether hot yoga is a cardio workout. A good teacher answers with evidence, not hype. Our hot yoga teacher training online course lets you study the 26 postures, the dialogue and the physiology at home, on your own schedule.
The course is led by Mr. Ian Terry, E-RYT 500, who has more than 12,000 teaching hours. He trained for 5 years, from 2014 to 2019, with the founder of the method. Since 2017, YogaFX has trained more than 1,500 graduates from 80+ countries, and we hold more than 550 reviews across Google, Yoga Alliance and YouTube.
- See how online study works. Read the 8-week breakdown of online yoga teacher training.
- Know the sequence first. Walk through the 26&2 postures before you step into the room.
- Learn what the heat does to the body. Trainees study how to spot heat strain early and keep a class safe.
When you're ready for the heat in person, the next step is the 6-day Bikram Hot 26&2 Yoga Teacher Training MasterClass in Bali. The next batch checks in on Sunday 24 January 2027 at Soham Wellness Center in Seminyak. The Early Bird price is US$1,899 (normally US$1,999), with payment plans from US$250 a month.
FAQ
Is hot yoga a good cardio workout?
It's a modest one. Heart rate averages about 75% of maximum in one study, but oxygen use stays around 25 to 31% of VO2max, which is light to moderate. Think of it like a brisk walk for your calorie burn. It supports fitness, but it won't replace running or cycling.
Is Bikram yoga a cardio workout?
Most of the research is on Bikram-style classes, now often taught as Original Hot 26&2 Yoga. Studies show a raised heart rate but a low calorie burn, about 330 to 460 calories over 90 minutes. So it counts as light-to-moderate cardio, with real gains in balance, strength and flexibility.
Is hot yoga cardio or strength training?
It's mainly balance, flexibility and strength endurance, with some cardio on the side. Earlier Colorado State work found better muscle control and whole-body strength, but little change in aerobic fitness. If you want strong aerobic gains, add brisk walking, cycling or running on other days.
Does hot yoga increase heart rate?
Yes. In a University of Wisconsin-La Crosse study, men averaged about 80% of predicted maximum heart rate and women about 72% in a 90-minute class. Peaks reached 92% and 85%. Results vary widely with age and experience, so watch how you feel as well as the number.
Is hot yoga cardio for weight loss?
Only modestly. A class burns roughly what a brisk walk does, so weight loss depends on regular practice and your overall habits. Controlled trials show small scale changes from hot yoga alone. Talk to a healthcare professional before using any class as part of a weight plan.
Still have questions? Mr. Ian and the YogaFX team answer them personally. Take the 2-minute quiz to see if you're ready to teach hot yoga, or go straight to the online course enrolment page.