Fitness Tips

How Many Minutes of Yoga a Day To Lose Weight: What You Need to Know

Weight loss can be a challenging journey, but did you know studies indicate yoga can play a significant role in shedding those extra pounds? With the right style, duration, and poses, yoga can be a game-changer in your weight loss efforts.

Here, I’ll break down how many minutes of yoga a day to lose weight effectively, different styles of yoga to try, and how to combine yoga with other activities for optimal results.

In short, most experts suggest at least 30-60 minutes of yoga to maximize calorie burn. However, there are lots of factors that can affect this number, like personal preferences and goals.

Key Takeaways

  • Yoga is an effective way to lose weight, but duration and style should be tailored to individual goals.

  • Vinyasa, Ashtanga & Power yoga are great for burning calories & toning muscles, while Sun Salutations & core poses can help with balance and posture.

  • Combining yoga with other activities such as cardio or strength training plus setting realistic goals, creating a routine, and tracking progress will maximize results.

How Many Minutes of Yoga for Effective Weight Loss?

When it comes to losing weight, practicing yoga can be incredibly beneficial, but there are lots of factors to consider.

Factors Affecting Yoga’s Effectiveness

Several factors can influence the success of yoga for weight loss, such as the intensity of your practice, the style of yoga, and how consistent you are with your sessions. The intensity of your yoga practice plays a significant role in your weight loss journey.

Yoga is lower-intensity than more vigorous forms of exercise like HIIT or weightlifting, but it still has the potential to help you shed pounds and get a toned and healthy body. Yoga aids in weight loss most effectively when paired with a healthy diet and diverse physical activities.

There are also other benefits to Low-intensity yoga aside from weight loss; it can help reduce stress and lift your mood. It can also greatly improve mobility and flexibility, two health metrics that are frequently overlooked but just as important as strength and muscle tone!

However, there are styles of high-intensity yoga that can help you burn more calories and tone your muscles: Vinyasa yoga, Ashtanga yoga, and Power yoga are some of the top contenders. Each of these styles offers unique benefits and calorie-burning potential, making them ideal choices for those wanting to shed some weight. (We’ll talk more about styles in a minute!)

Remember, practicing yoga regularly, and consistency in your yoga practice are key to achieving optimal results. To enhance your experience, you can combine yoga with other complementary activities.

Different Styles of Yoga for Weight Loss

As mentioned earlier, certain styles of yoga are more effective for weight loss than others. Vinyasa yoga, Ashtanga yoga, and Power yoga are particularly well-suited for shedding pounds, as they offer unique benefits and calorie-burning potential.

This section will delve into each of these styles, assisting you in determining the best fit for your weight loss objectives. Get ready to explore the dynamic world of Vinyasa yoga, the structured intensity of Ashtanga yoga, and the vigorous strength-building practice of Power yoga.

Each of these styles has something different to offer, so you can find the one that works best for you and your weight loss journey.

Vinyasa Yoga

Vinyasa Yoga is my personal favorite! This dynamic style of yoga connects your breath with your movements, creating a fluid and flowing practice. This type of yoga can be great for weight loss, as it helps you:

  • Burn calories

  • Boost your metabolism

  • Tone your body with dynamic movements

  • Build strength

  • Sculpt your muscles

It is an excellent choice for those looking to burn fat, shed some weight, and achieve a toned physique.

To lose weight with Vinyasa Yoga, focus on poses that require more energy and movement, such as Sun Salutations, Warrior Series, and Core Poses.

To get the best results, consider mixing up your weight loss yoga practice with other activities like cardio and strength training, which can further enhance your weight loss efforts.

Ashtanga Yoga

Ashtanga Yoga, a more structured and intense practice compared to hatha yoga, combines breathing with a specific sequence of poses. This style of yoga can be particularly beneficial for weight loss and muscle toning, as it helps build strength, improve posture, and enhance flexibility.

The challenging nature of Ashtanga Yoga makes it an excellent choice for those seeking a more demanding practice to support their weight loss goals!

One of the key components of Ashtanga Yoga for weight loss is the Sun Salutation sequence, which involves a series of poses that flow together, helping you burn calories and lose weight.

Power Yoga

Power Yoga is a vigorous, strength-building form of yoga that focuses on building strength and endurance. This style of yoga involves dynamic movements and poses, promoting:

  • Weight loss

  • Enhanced stamina

  • Increased flexibility

  • Improved mental focus

Power Yoga is an excellent choice for those seeking a challenging and effective practice to support their weight loss goals. Starting with Surya Namaskara, or Sun Salutation, is a dependable way to begin your Power Yoga practice.

This sequence focuses on engaging all the major muscles of your body, providing a comprehensive workout that can help you shed pounds and achieve a more toned and fit physique through various power yoga poses.

Key Yoga Poses for Burning Calories and Toning Muscles

In addition to the styles of yoga mentioned above, certain key poses or sequences can help you burn calories and tone your muscles more effectively.

Let’s examine some of my personal favorite key yoga poses and explore their role in supporting your weight loss journey by burning calories and toning muscles throughout your body.

Sun Salutations

Sun Salutations, or Surya Namaskara, are a series of 12 yoga poses performed in a continuous flow. This sequence provides a full-body workout, targeting most of the major muscles, trimming the waist, toning the arms, and stimulating the digestive system and metabolism.

By incorporating Sun Salutations into your yoga practice, you can promote weight loss, improve flexibility, and enhance balance.

Practicing at least 10 Sun Salutations daily can help you lose weight and achieve a more toned and fit physique. By consistently incorporating this powerful sequence into your yoga routine, you can boost your calorie burn and support your weight loss goals.

Core Poses

Core poses, such as Boat, Plank, and Crane, target the midsection of your body, helping to tone and strengthen your abdominal muscles. These poses can be particularly beneficial for weight loss, as a strong core is essential for maintaining proper posture, balance, and overall fitness.

Boat pose works your core muscles and helps with balance and stability. Plank pose targets your core, abs, back, and arms, providing an effective full-body workout. Cobra pose, like crane pose, engages your core muscles, helping to tone and strengthen your mid-section, further supporting your weight loss efforts.

Warrior Series

The Warrior series is a set of poses that focus on building strength, flexibility, and balance while burning calories and toning muscles. This series can provide a plethora of benefits for weight loss, including:

  • Improved brain power

  • Better body composition

  • Increased energy

  • Reduced inflammation

  • Enhanced blood sugar control

Incorporating the Warrior series into your yoga practice on a yoga mat can help you shed pounds both in the short and long term while providing a boost to your heart and brain health.

Warrior One, for example, is a pose that helps build strength and stretch out tight muscles. By including the Warrior series in your yoga practice, you can effectively target various muscle groups and support your weight loss efforts, while also improving your yoga poses focus.

Warrior Two is guaranteed to set your quads on fire, while Warrior Three is a punishing but rewarding lesson in balance! There are also some great variations, like Bound Extended Side Angle Pose (see the featured image), that add even more intensity and challenge.

In my experience, no yoga practice is complete without at least one of these poses!

Bridge Pose

Bridge Pose

Bridge Pose is a fundamental yoga pose that offers numerous benefits, one of the most notable being the improvement of glute and leg strength.

This pose involves lying on your back with your knees bent and your feet flat on the floor, hip-width apart. From this position, you lift your hips towards the ceiling while keeping your shoulders and arms on the floor. This action engages the gluteal muscles and the muscles in your thighs, helping to strengthen and tone them.

The Bridge Pose not only targets your glutes and thighs but also your hamstrings and lower back. The act of lifting your body weight against gravity works these muscles, leading to increased strength and endurance over time.

Additionally, the Bridge Pose can help improve your balance and stability, which are crucial for overall body strength and coordination. Regular practice of this pose can thus contribute significantly to your leg and glute strength, enhancing your yoga practice and overall physical fitness.

Combining Yoga with Other Activities for Weight Loss

While yoga can be a powerful tool for weight loss, combining it with other forms of physical activity can enhance your results even further. Cardiovascular exercises and strength training are two activities that complement yoga well, boosting calorie burn and promoting overall health and fitness.

This section will discuss the advantages of integrating yoga with cardiovascular exercises and strength training, providing tips on effectively incorporating these activities into your weight loss regimen. These are tried and true strategies that helped me lose 25 lbs and keep them off!

Cardiovascular Exercises

Cardiovascular exercises for 30-60 minutes daily can significantly boost your calorie burn and complement your yoga practice. These exercises get your heart rate and breathing rate up, helping you burn calories, improve your stamina, and enhance your overall health and fitness.

If you’re not much of a cardio bunny and the thought of toiling away on a treadmill or stationary bike distresses you, consider power walking for cardio.

Power walking is my current cardio of choice, as it’s the only exercise that doesn’t spike my migraines these days. But trust me, you’ll be sweating by the end, especially if you pair with with some hand or egg weights. Strength Training

Strength training is another form of exercise that can be beneficial for weight loss when combined with yoga. By building muscle, strength training can increase your metabolism, helping to burn more calories and support your weight loss efforts. In addition, strength training can improve your overall athletic health and performance, making it an excellent complement to your yoga practice.

To incorporate strength training into your yoga routine, consider adding exercises like push-ups, squats, and lunges to the end of your yoga session. By combining yoga with strength training, you can further enhance your weight loss results and achieve a more toned and fit physique.

Weight Training

Incorporating weight training into your fitness regimen can also provide a significant boost to your weight loss efforts by helping you replace fat with muscle, which can help you burn more calories and look more toned.

And it doesn’t take as much as you might think! Even low-impact weight training sessions of 15-20 minutes, 1-2 times a week, can help build muscle, increase your metabolism, and enhance your overall strength and endurance.

Currently, my favorite app to use for weight training is FitBod. (You can read my app review for all the reasons why!)

Remember, it’s not about lifting the heaviest weights, but about consistent, controlled movements to engage and strengthen your muscles. So, pick up those dumbbells, and let’s get started!

Tips for Staying Consistent with Your Yoga Practice

Maintaining consistency in your yoga practice is crucial for achieving your weight loss aims. This section offers tips on maintaining consistency, including:

  • Goal setting

  • Routine creation

  • Utilizing a reliable yoga app

  • Progress tracking

Whether you’re a beginner or a seasoned practitioner, these tips can help you stay consistent with your yoga practice and make the most of your weight loss journey.

Setting Realistic Goals

In establishing a consistent yoga routine for weight loss, setting attainable and sustainable goals is crucial. Here are some steps to follow:

  1. Start with 15-20 minutes of yoga per day.

  2. Gradually work up to hour-long sessions as your strength and endurance improve.

  3. In the beginning, prioritize building the habit of doing yoga over the duration of your practice.

By setting realistic goals and focusing on building the habit of practicing yoga, you can stay motivated and committed to your weight loss journey. Remember that consistency is key, and it’s better to practice yoga regularly, even if it’s for shorter durations, rather than sporadically engaging in longer sessions.

Creating a Routine

Creating a consistent yoga routine compatible with your schedule and preferences is vital to sustain your weight loss efforts. To create a routine, first determine when and where you can practice yoga. Choose a time that works for you and a comfortable, distraction-free space where you can focus on your practice.

Next, develop a sequence of poses to perform each day, taking into consideration your fitness level and weight loss goals. Keep in mind the need to adapt your routine as necessary, listening to your body and adjusting according to progress and preferences.

Find a Good Yoga App

A quality yoga app can transform your ability to maintain consistency in your yoga practice for weight loss. A great yoga app can offer:

  • A range of classes

  • Personalization

  • Guidance and instruction

  • Tools for tracking your progress

  • Connection with a friendly community

When looking for a good yoga app, consider the following:

  • The features it offers

  • The cost

  • User reviews

  • The type of yoga it focuses on

By leveraging a yoga app that meets your needs and preferences, you can stay motivated, accountable, and on track with your weight loss journey.

Tracking Progress

Keeping track of your progress is crucial for accountability and recognizing your accomplishments in your weight loss journey. By monitoring your practice, noting your progress, and setting new goals as you reach your current ones, you can stay motivated and focused on your weight loss goals while avoiding weight gain.

To track your progress, consider:

  • Jotting down the poses you do each day

  • Recording the duration of your practice

  • Taking notes on any other relevant details

  • Using a journal or fitness tracker to keep a record of your yoga practice

By keeping a record, you can better understand your progress and make adjustments to your routine as needed.


Yoga can be a powerful tool for weight loss when practiced consistently and with the right approach. By determining the optimal style, duration, and poses for your needs and combining yoga with other activities like cardiovascular exercises and strength training, you can maximize your weight loss results.

Remember to set realistic goals, create a consistent routine, use a good yoga app, and track your progress to stay motivated and accountable on your journey. With dedication and persistence, you can achieve your weight loss goals and enjoy the numerous physical and mental benefits that yoga has to offer.


How long should you do yoga a day to lose weight?

For weight loss, practice yoga at least 3-5 times a week for an hour or more. Choose active, intense styles such as Ashtanga or Vinyasa and balance it out with more relaxing classes like Hatha, yin, or restorative yoga.

Is 20 minutes of yoga enough?

20 minutes of yoga is an effective way to de-stress, reconnect with your body, and improve your focus. Studies have found that 12-20 minutes a day can be enough to benefit your overall health and well-being. It’s not the length of your yoga practice that matters but how often you do it.

What styles of yoga are best for weight loss?

If you’re looking to shed some pounds, Vinyasa, Ashtanga, and Power yoga are your best bets.

Which yoga poses can help burn calories and tone muscles?

Key poses for burning calories and toning muscles include Sun Salutations, core poses like Boat and Plank, and the Warrior series.

How can I combine yoga with other activities for enhanced weight loss results?

For enhanced weight loss results, combine your yoga practice with cardiovascular exercises like power walking and strength training.

Corrie Alexander is a former ISSA-certified personal trainer, home fitness advocate, and founder of The Fit Careerist. A proponent of personal growth and a self-proclaimed fitness app-junkie, Corrie shares tips and product reviews with the goal of helping others on their own fitness journey.

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