Surya namaskar calories burned depend on pace and body weight. At a steady flow of about one round every 1.3 minutes, a 55 kg person burns roughly 5 kcal per round and a 70 kg person about 6 kcal. Thirty minutes of continuous rounds comes to about 116 to 178 kcal.
Faster, more athletic practice raises the burn, while a slow, breath-led practice with pauses lowers it. The calculator above lets you set rounds or minutes.
Quick numbers
1 round, 70 kg
about 6 kcal12 rounds, 70 kg
about 76 kcal30 minutes, 70 kg
about 147 kcal108 rounds, 70 kg
about 688 kcalEffort used
about 4 MET, like brisk walking
Calories burned in surya namaskar by rounds
| Rounds | Time | 55 kg | 70 kg | 85 kg |
|---|---|---|---|---|
| 1 | 1 min | 5 | 6 | 8 |
| 5 | 6 min | 25 | 32 | 39 |
| 12 | 16 min | 60 | 76 | 93 |
| 24 | 31 min | 120 | 153 | 186 |
| 54 | 70 min | 270 | 344 | 418 |
| 108 | 140 min | 541 | 688 | 835 |
Traditions differ on what counts as one round: some count the 12 positions once, others count one set leading with each leg as a round. This table counts each full sequence of 12 positions as one round.
How the estimate is made
kcal = 4.0 × 3.5 × kg ÷ 200 × minutes
minutes = rounds × minutes per round
Flowing sun salutations are classed with vigorous or power yoga, around 4 MET. Studies that measured oxygen use during brisk rounds have found values that can be higher for fit practitioners; for a gentle practice with rests, the figure is lower. If you move faster than one round a minute, expect the burn to rise.
30 minutes of surya namaskar
Half an hour, roughly 20 to 25 rounds, burns about 126 kcal at 60 kg. That is similar to a brisk 30 minute walk, with the extra benefit of working the arms, back and core and stretching the hips and hamstrings.
108 surya namaskar calories burned
Practising 108 rounds is a traditional challenge, often done in groups on special days. At about 1.3 minutes a round, it takes over two hours and burns roughly 541 to 835 kcal. Build up over weeks, take short rests, and drink water.
Doing a round well
- Move with the breath: breathe in as you open or lift, out as you fold or lower.
- Keep the knees soft in forward folds if the hamstrings are tight.
- Lower knees to the floor in the plank and chaturanga steps until your arms are strong.
- Keep the neck long; do not throw the head back in the backbend.
People with high blood pressure, back problems, recent surgery or pregnancy should learn from a qualified teacher and ask their doctor about which steps to modify.
Surya namaskar and weight
Twelve rounds daily adds about 60 to 100 kcal of activity and builds strength and flexibility. For weight loss, combine it with a calorie plan from the deficit planner. Compare with other practices on the yoga calories page and the calorie burn calculator.
Frequently asked questions
How many calories are burned in 1 surya namaskar?
About 5 to 8 kcal per round, by body weight.
30 minutes surya namaskar calories burned: how many?
Roughly 116 to 178 kcal.
How many calories are burned in 108 surya namaskar?
About 541 to 835 kcal over two hours or so.
How many calories do 12 rounds burn?
About 60 to 93 kcal.
Is surya namaskar good for weight loss?
It helps as daily activity and builds strength. Diet remains the main lever.
Is surya namaskar cardio?
At a brisk pace, yes: it raises heart rate to a level similar to brisk walking.
Sources
- Compendium of Physical Activities