Yoga vs. Cardio for Fat Burning: Which One Wins?

Trying to get rid of extra fats can be challenging. But when you need to choose between cardio and yoga as your best option, well, that can be confusing and even more challenging. But what if we say we have created this guide to help you pick the one that will help you burn fat and get a snatched body?

With the benefits of strength, flexibility, and mindfulness, yoga is a better option than cardio workouts, which are known to burn a lot of calories. Knowing how each type of exercise affects fat burn can help you make the best decision for your lifestyle, preferences, and health objectives.

Many yoga studios suggest that both are the best ways to kickstart your weight loss journey. But there are, of course, some differences. If we talk about that, one is better for creating a better foundation, and the other one is to burn calories.

So, stick around and read the blog till the end, as we have discussed all that you need to know about both!

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How Does Burning Fat Work?

Fats are meant to protect our organs and fuel our bodies to keep them energized. However, when our body accumulates excess fat, it can be problematic, which ultimately leads to negative health consequences. However, it is considered healthy for getting rid of unwanted fat deposits.

For that, you need to burn more calories than you are consuming. You can slow down or boost your metabolism depending on your lifestyle. This helps burn calories naturally without having to do heavy workouts all day long.

You can boost your metabolism through regular exercise, such as yoga, and making healthier life decisions, such as what you eat and drink. Also, ensure to get your sleeping schedule right and eat meals with higher protein and healthy fats.

Yoga Or Cardio: Which One Burns More Fat?

Let’s discuss in detail which one burns more fat –

1. Cardio

Cardiovascular exercise, or cardio, is any activity that causes your heart rate to increase and your oxygen intake to increase. It can be – running, swimming, cycling, and high-intensity interval training (HIIT). Cardio is known to burn more calories than most yoga poses do in a normal session.

Cardio results in the “afterburn effect,” or excess post-exercise oxygen consumption (EPOC). Due to this, your body keeps burning calories even after you stop exercising. It is advisable to do HIIT as such high-intensity cardio exercises can enhance the impact.

Depending on intensity and personal fitness levels, a 30-minute run or cycle session can burn 250–400 calories.

2. Yoga

Yoga has several emotional and physical advantages that help in weight loss. Some yoga types, like Vinyasa and Power Yoga, incorporate faster-paced sequences that increase your heart rate and burn more calories than conventional forms like Hatha, which emphasize gentle movements, breathing, and stretching.

With alternatives like hatha vinyasa yoga and strenuous forms of yoga – it’s easy for people living in the area to select a style that fits their fitness objectives. For instance, Vinyasa yoga offers a cardio-like workout by coordinating breath with movement in a series of positions that flow constantly. On the other hand, power yoga and surrender yoga are frequently practiced in heated rooms or through difficult poses. These yoga poses improve flexibility and strength and increase calorie burn.

According to studies, yoga poses like Vinyasa can help reduce body fat even though they may not burn as many calories per minute as vigorous cardio. Most practitioners burn between 150 and 300 calories per hour. (Source)

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Which Burns More Fats: Cardio vs. Yoga

Well, to be honest, cardio generally has the upper hand over yoga. Cardio exercises, like running, cycling, and high-intensity interval training (HIIT), boost heart rate, which leads to a higher calorie burn. The best part is that the calories will be burned even after workouts due to the “afterburn effect” (EPOC). This makes cardio especially effective for creating a calorie deficit – which is considered the most important in fat loss.

However, certain yoga styles, such as Vinyasa or Power Yoga, also offer fat-burning potential. These strength-based forms enhance the heart rate and engage multiple muscle groups. This increases caloric deficit while also building lean muscle – which helps boost metabolism over time.

Certain sessions of surrender yoga combine powerful movements with breathwork – which is quite similar to a moderate cardio session. Additionally, these classes often encourage mindfulness, reducing stress, and helping to regulate cravings that can hinder weight loss efforts.

However, if we compare them, cardio may produce faster fat-burning results, but yoga contributes to long-term fat loss by enhancing muscle tone, reducing stress, and supporting mental health.

Choosing Yoga Or Cardio: At A Glance

Here is the table that describes both –

Feature	Cardio	Yoga
Calorie Burn	Generally higher during the workout due to increased heart rate and intensity.	Lower during the workout, but can lead to increased metabolism over time due to muscle building.
Muscle Building	Minimal muscle building primarily focuses on cardiovascular health.	It can help build and tone muscles, especially in slower, strength-focused styles like Hatha or Iyengar yoga.
Mindfulness and Stress Reduction	Lower focus on mindfulness and stress reduction.	Strong emphasis on mindfulness, breathing techniques, and stress reduction, which can indirectly aid in weight management.
Injury Risk	Higher risk of overuse injuries, especially in high-impact activities like running or jumping.	Lower risk of injury, especially in gentle or restorative styles.
Time Commitment	Often requires shorter, more intense workouts.	It can be practiced in shorter or longer sessions, depending on the style and intensity.
Holistic Benefits	Primarily focused on physical fitness.	Offers physical, mental, and emotional well-being.

Can I Do Yoga And Cardio Together?

Well, many people have questions. So, to answer this –

“Combining cardio and yoga can help with sustainable fat loss. Cardio workouts can help you burn calories quickly, while yoga provides mental and physical benefits. Here’s what some of the best yoga studio in Reno, NV, suggests –

• 3 days of cardio workouts: Consider running, cycling, or HIIT for high-calorie-burning sessions.
• 2-3 days of yoga practice: Opt for Vinyasa or Power Yoga to engage muscles, improve flexibility, and support mental clarity.”

That’s not the only way – here is another to incorporate yoga with cardio. You can integrate a short yoga session at the end of a cardio workout. It helps cool down, stretch, and relax. You can do a 15-minute yoga session after a 20-minute run. It improves recovery and prevents stiffness. This approach promotes fat loss and helps you stay injury-free and engaged in your routine.

Hence, it’s often recommended to combine both cardio and yoga for a well-rounded fitness routine. But how to do that?

Here’s some tips to help you get started –

• Mix Up the Styles – Choose a mix of cardio sessions (e.g., HIIT, steady-state running) and yoga classes (Vinyasa, Surrender Yoga) to keep things interesting and varied.
• Listen To Your Body – After an intense cardio day, give yourself a day for gentle Hatha or Surrender Yoga. This helps recovery and prevents burnout.
• Set Realistic Goals – Establish achievable goals based on your body type, fitness level, and schedule. Aim to attend a yoga studio, 2 times a week while including 2-3 cardio sessions at home or outdoors.
• Prioritize Consistency Over Intensity – Stick to a routine that you enjoy and can maintain. Long-term adherence is more important than short-term intensity.

Several yoga classes offer options for cardio and yoga. This will allow you to explore whether Power, Vinyasa, or Surrender Yoga aligns best with your goals. The most effective exercise plan is one that you enjoy and can sustain.

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Takeaway

If you are aiming to lose fat and improve your health, try a balanced approach that combines both cardio and yoga. Cardio exercises provide an efficient calorie burn and boost cardiovascular health, while yoga offers flexibility, stress relief, and strength-building benefits that support long-term wellness.

Both types of exercise keep workouts engaging and promote consistency. The best yoga studio, helps you explore different yoga styles to complement your cardio routines for a more holistic fitness journey.

Consider trying both yoga and cardio to live a balanced life that supports fat loss and enhances overall well-being and quality of life.

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Looking For The Best Yoga Classes In Reno, NV? Get In Touch With Sports West!

Sports West Athletic Club – the premier luxury gym and athletic club, offers the best cardio and yoga sessions. If you’re a beginner looking to get into yoga or an experienced practitioner wanting a challenging session, we have sessions planned for you.

Get in touch with Sports West Athletic Club today and experience some of the top-rated yoga classes in Reno, NV.