For years people were told endless cardio was the way to lose weight. That idea has shifted. Strength and resistance training are now widely seen as more effective for weight loss. Cardio is valuable for health and should be part of a routine, but relying on cardio alone isn’t the fastest or most sustainable way to shed pounds.
Yoga can be an excellent non-diet approach to losing weight. Many dismiss it as just stretching and breathing, but yoga can be adapted to build muscle and burn fat. Some yoga styles are essentially strength training—watching people hold advanced poses makes that clear. If your goal is weight loss, choose a more intense form of yoga that challenges your muscles.
The CDC recommends adults do moderate to vigorous muscle-strengthening activities involving all major muscle groups at least two days a week. The idea is to work muscles to the point where another repetition would be difficult—bringing them close to fatigue. One helpful side effect of strength-focused exercise is an elevated metabolism after the workout; one study showed metabolic boost lasting up to 38 hours. In short, your body keeps burning extra calories long after the session ends.
Below are online yoga options that can support weight loss, ranging from free channels to paid platforms. Some focus on strength and intensity; others emphasize lifestyle, relaxation, or beginner-friendly practices.
DOYOUYOGA
DOYOUYOGA offers a large, user-friendly library of free and paid classes. You can filter by experience level, class length, and body area, and track classes and time spent practicing. The platform includes a social aspect for connecting with other practitioners. Paid membership is about $15 per month with a one-month free trial.
One O Eight
Created by Rachel Brathen (Yoga Girl), One O Eight blends yoga classes with lifestyle content—recipes, talks, and guides. It encourages variety, with categories like Calm and Nourish to complement a fitness-focused practice. Membership runs about $14 per month and includes a 10-day free trial.
Yoga Fat Loss Bible
This program is specifically designed to burn fat and tone the whole body with yoga poses chosen for their toning effects. It’s aimed at beginners but includes progressions to more advanced moves. The program is a one-time purchase (no recurring fee) and includes a money-back guarantee.
Adriene (YouTube)
Adriene Mishler’s popular YouTube channel offers hundreds of free yoga videos, including a widely used 30-day series that’s a common starting point for many. Her channel includes specific weight-loss videos and new weekly uploads. It’s a good free option for consistent practice.
Dirty Yoga
Dirty Yoga focuses on fast-paced, intense classes that prioritize strength and calorie burn. Most classes are challenging and better suited to those with some yoga experience, though a “Prep” section exists for beginners. They offer short standalone programs as well as a membership option.
MyYogaWorks
MyYogaWorks features experienced teachers and tailors recommendations based on stated goals. The platform’s Focus section lets you choose classes that target particular areas. Unlimited streaming is available for a monthly fee.
YogaVibes
YogaVibes hosts classes from well-known instructors, with a large and ever-growing library—thousands of videos ranging from short sessions to long practices. It’s pricier than some options but offers depth and variety for serious practitioners.
YogaGlo
YogaGlo (now Glo) offers thousands of categorized videos so you can find focused programs for weight loss or other goals. Classes vary in intensity so you can pace your progress. Subscriptions include a free trial period.
Gaia
Gaia evolved from a large library of yoga DVDs into a streaming service. It features series that can support weight-loss goals and tends to be more affordable than some of the other paid platforms.
Udaya
Udaya provides curated “challenges” and lets you filter classes by multiple criteria to find what fits your goals. It offers a trial period followed by a monthly subscription.
A few final notes: paid platforms often offer more structured, goal-oriented programs, while free options can be excellent for building consistency. Yoga also has a spiritual or meditative side that some people value and others don’t; you can focus purely on the physical, strength-building aspects if that’s your aim. You don’t have to practice extreme hot yoga to see results—even restorative practices and regular stretching can support fat loss and overall health when combined with a sensible routine.
