Yoga vs Walking: Calories Burned Compared (2026)

Walking, burns 151 calories in 30 minutes and 302 calories in an hour, while Yoga burns 88 calories in 30 minutes and 176 calories in an hour. Walking has a MET value of about 4.3, compared to Yoga's 2.5.

Calorie burn during exercise is influenced by METs, body weight, duration, and intensity. This comparison examines the calories burned during Yoga and Walking, two popular low-impact activities. Understanding these factors can help individuals choose the right exercise for their goals.

What Is the Difference Between Yoga and Walking?

Yoga is a low-impact exercise that focuses on flexibility, strength, and mindfulness. It typically has a MET value of about 2.5. Walking is a low-impact aerobic activity that promotes cardiovascular health and endurance. It generally has a MET value of about 4.3.

Yoga vs Walking: Calories Burned Side by Side

The following table outlines the calories burned during Yoga and Walking for a 155-pound person over different durations.

Duration (155 lb / 70 kg)	Yoga	Walking
15 min	44 cal	76 cal
30 min	88 cal	151 cal
45 min	132 cal	227 cal
60 min	176 cal	302 cal

Values are for a 155-pound (70 kg) person. A heavier body burns more, a lighter body less, at the same intensity.

Which Burns More Calories, Yoga or Walking?

For burning the most calories: Walking burns 63 more calories than Yoga in 30 minutes, totaling 151 calories compared to Yoga's 88 calories.

For time efficiency: Walking is more efficient, burning 5.0 calories per minute, while Yoga burns 2.9 calories per minute.

For lower-impact exercise: Both activities are low-impact, but Yoga has a lower intensity with a MET value of 2.5 compared to Walking's 4.3.

Tracking Exercise in Nutrola

Calories burned only count toward your goal if you record them. Nutrola lets you log a session of yoga or walking by describing it in your own words by voice or text, by picking an exercise type and intensity, or by entering the calories directly, and on iOS and Android it can sync workouts automatically from Apple Health or Health Connect. Logged workouts sit next to the food you track from a photo, barcode, or voice entry, so calories in and calories out stay in one place. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

Sources and Method

MET (metabolic equivalent) values are from the 2011 Compendium of Physical Activities (Ainsworth et al.), the standard reference for the energy cost of physical activity. Calories are estimated with calories = METs x body weight in kilograms x duration in hours. Yoga is rated at about 2.5 METs (hatha) and Walking at about 4.3 METs (brisk, 3.5 mph). Real burn varies with fitness, technique, terrain, and effort, so treat these as close estimates, not exact counts. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

Which burns more calories, Yoga or Walking?

Walking burns 151 calories in 30 minutes, while Yoga burns 88 calories in the same duration.

How many calories does Yoga burn in an hour?

Yoga burns 176 calories in an hour.

How many calories does Walking burn in an hour?

Walking burns 302 calories in an hour.

What is the MET value for Yoga?

Yoga has a MET value of about 2.5.

What is the MET value for Walking?

Walking has a MET value of about 4.3.

Which activity is better for weight loss?

Walking is better for weight loss, burning 63 more calories than Yoga in 30 minutes.

Key Takeaways

• Yoga burns 88 calories in 30 minutes.
• Walking burns 151 calories in 30 minutes.
• Walking burns 63 more calories than Yoga in 30 minutes.
• Yoga burns 176 calories in an hour.
• Walking burns 302 calories in an hour.
• Walking has a MET value of 4.3, while Yoga has a MET value of 2.5.