Yoga
Most yoga is light-intensity activity. It improves flexibility and balance, and some strength in beginners and older adults, but it does not improve aerobic fitness or cause weight loss in the general population. Keep it as a complement, not as your strength or cardio training.
What the science says
- Mostly light intensity Moderate evidence
A 2016 systematic review of 17 calorimetry studies (Larson-Meyer) found full yoga sessions averaged about 3 METs, with most poses and sessions classed as light intensity. Only some flowing sequences, such as sun salutations, reached moderate to vigorous intensity.
- No effect on weight in the general population Limited evidence
A 2016 meta-analysis of 30 trials with 2,173 participants (Lauche et al.) found no effect of yoga on weight, BMI, body fat percentage or waist circumference. In overweight people, BMI fell versus usual care, but that result was not robust to bias.
- Improves flexibility, balance and some strength Moderate evidence
In older adults, a 2021 meta-analysis of 12 studies (Shin) found moderate gains in muscle strength, balance, mobility and lower-body flexibility. In 21 healthy young adults (Tracy and Hart, 2013), 8 weeks of yoga raised isometric deadlift strength and flexibility.
- Does not raise aerobic fitness Moderate evidence
Neither the older-adult meta-analysis (Shin, 2021) nor the young-adult trial (Tracy and Hart, 2013, measured on a treadmill) found a gain in cardiorespiratory endurance or VO2max.
How to apply it
Use yoga for mobility, balance and recovery days; cover strength and cardio with training designed for them.
Who should be careful
Yoga is low risk for healthy adults, but avoid forcing end-range poses, especially the neck in headstands and shoulder stands. Hot yoga adds heat stress: hydrate and stop if dizzy. People with a medical condition or who are pregnant should ask a physician which practices are suitable.
Frequently asked questions
Can yoga replace weight training?
No. It gave moderate strength gains in older adults and beginners, but it is mostly light intensity and not designed for progressive overload.
Does yoga help with weight loss?
Not in the general population: a meta-analysis of 30 trials found no effect on weight, BMI or body fat.
Does yoga count as cardio?
Mostly not. Sessions average about 3 METs (light), and studies found no gain in VO2max; flowing sequences like sun salutations are the exception.
Scientific references
- A Systematic Review of the Energy Cost and Metabolic Intensity of Yoga
- A systematic review and meta-analysis on the effects of yoga on weight-related outcomes
- Meta-Analysis of the Effect of Yoga Practice on Physical Fitness in the Elderly
- Bikram yoga training and physical fitness in healthy young adults
More training methods
- Drop sets Moderate evidence
A drop set takes a set to failure, then immediately cuts the load and keeps going.
- Rest-pause sets (including myo-reps) Limited evidence
Rest-pause means taking a set close to failure, resting 15–30 seconds, then squeezing out a few more reps, repeated a few times.
- Supersets Moderate evidence
A superset pairs two exercises back to back with little or no rest.
- Zone 2 training Limited evidence
Easy, steady cardio clearly improves fitness and health, but the popular claim that "Zone 2" is a special, optimal intensity for building mitochondria and burning fat is not supported.
- Fasted training (fasted cardio) Limited evidence
Training on an empty stomach burns more fat during the session, but that does not translate into more fat lost over weeks.
- Static stretching before training Limited evidence
Holding long static stretches right before lifting or sprinting slightly lowers strength and power, and it has not been shown to prevent injuries.