Calories Burned Calculator · Practical guide
Yoga vs HIIT Calories Burned
HIIT burns over three times the calories of yoga in the same 30 minutes — but both earn a place in a routine.
At a glance
The short answer
For a 155 lb person, 30 minutes of yoga (2.5 MET) burns about 92 calories, while 30 minutes of HIIT (8.0 MET) burns about 295 calories — a 3.2x difference. If pure calorie burn is the goal, HIIT wins decisively.
| Activity (30 min, 155 lb) | MET | Calories |
|---|---|---|
| Yoga | 2.5 | 92 kcal |
| Walking | 3.5 | 129 kcal |
| Weightlifting | 3.5 | 129 kcal |
| Cycling | 7.5 | 277 kcal |
| Swimming | 8.0 | 295 kcal |
| HIIT | 8.0 | 295 kcal |
| Running | 9.8 | 362 kcal |
Interactive tool
Calories Burned Calculator
Enter your own values, then compare the result with the examples below.
Energy Expenditure
Why the gap is so large
Calorie burn scales directly with MET value, and HIIT's 8.0 rating versus yoga's 2.5 explains the difference. HIIT keeps your heart rate high with short bursts of maximal effort; yoga involves slower, controlled movement with long holds.
Calories are not the whole story
Yoga builds flexibility, balance, and core stability, and it is far easier to recover from — you can practice daily without overtraining. HIIT delivers more cardiovascular benefit per minute but is taxing enough that most people should cap it at two or three sessions a week.
A practical mix
Combining both works well: two 30-minute HIIT sessions (about 590 kcal at 155 lb) plus three yoga sessions (about 276 kcal) totals roughly 866 weekly calories while covering strength, mobility, and cardio. Enter your own weight and durations above to size the split to your body.
Frequently Asked Questions
Does yoga burn more calories if it is hot or power yoga?
Vigorous styles like power or vinyasa yoga run higher than 2.5 MET, and heated rooms raise perceived effort. Even so, they typically stay well below HIIT-level burn per minute.
Is HIIT safe for beginners?
It can be scaled with longer rests and lower-impact moves, but the high intensity raises injury risk when form breaks down. Beginners often do better building a base with walking or cycling first.
Which is better for weight loss, yoga or HIIT?
HIIT burns over three times the calories per session, making it more efficient for a deficit. Yoga still helps indirectly through stress reduction and muscle engagement, and many people stick with it longer.
How many HIIT sessions per week are recommended?
Two to three sessions with rest days in between is a common guideline. More than that raises the risk of overtraining without adding much extra burn.