Enter your body weight and hold time to calculate your calories burned doing yoga inversions. Most yoga inversions burn about 2 to 5 calories per minute for many adults, with supported poses on the lower end and active balance holds on the higher end.
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Yoga Inversion Calories Burned Formula
The calculator uses body weight, hold time, and an activity factor based on inversion style.
C = W \times T \times F
- C = calories burned
- W = body weight
- T = hold time in minutes
- F = activity factor for the inversion style
Activity factors used in the advanced calculator:
- Supported: 0.0159 per lb per minute or 0.0350 per kg per minute
- Standard: 0.0198 per lb per minute or 0.0438 per kg per minute
- Active balance hold: 0.0238 per lb per minute or 0.0525 per kg per minute
What Counts as a Yoga Inversion?
A yoga inversion is any pose that places the head below the heart or shifts a large share of body weight upward through the shoulders, arms, or core. Common examples include legs-up-the-wall, supported shoulder stand, headstand prep, forearm stand, and handstand holds.
Supported inversions usually have the lowest calorie burn. Freestanding or strength-based inversions raise the total because they demand more shoulder stability, trunk tension, and balance control.
Calories Burned by Hold Time
The table below shows calories burned for a standard inversion style.
| Body Weight | 5 Minutes | 10 Minutes | 15 Minutes |
|---|---|---|---|
| 120 lb | 11.9 | 23.8 | 35.7 |
| 150 lb | 14.9 | 29.8 | 44.7 |
| 180 lb | 17.9 | 35.7 | 53.6 |
| 200 lb | 19.8 | 39.7 | 59.5 |
How to Calculate Calories Burned from Yoga Inversions
Example: a 150 lb person holds a standard inversion for 6 minutes.
C = 150 \times 6 \times 0.0198
C = 17.8 calories
