This guide estimates calorie burn during full-body muscle tension practice in Yogkungfu. Calculations are based on a 75 kg (165 lb) person and scaled with additional load.

Added Weight Total Load Max Tension (kcal/min) Sub max Tension (kcal/min)

None75 kg8–105–6+7.5 kg 

(10%)82.5 kg8.4–115.3–6.3+15 kg 

(20%)90 kg8.8–11.55.5–6.6+22.5 kg 

(30%)97.5 kg9.5–12.55.8–7.2  

Added Weight Calories Burned (10 min)

None~80–100 kcal

+10% bodyweight~84–110 kcal

+20% bodyweight~88–115 kcal

+30% bodyweight~95–125 kcal  

• Full-Body Isometric Tension: Yogkungfu calorie burn comes from sustained muscle contractions, not just movement.
   
• Load = Higher Burn: Extra weight forces stabilizers and posture muscles to work harder, raising metabolic demand.
   
• Scalable Practice: Beginners can start bodyweight only. Intermediate to advanced practitioners can add vests, bands, or handheld weights.
   
• Comparative Burn: A 10-minute Yogkungfu max-tension set burns similar calories to moderate jogging or calisthenics — but with added strength and breathwork benefits.
   

👉 This positions Yogkungfu as both a healing art and a calorie-burning discipline, especially appealing to those who want fitness + mindfulness in one practice.

(Full-Body Tension • Strength • Breath • Control)

• 3–5 days per week
   
• Sessions: 15–30 minutes
   
• Rest days are part of the training — this system adapts neurologically, not just muscularly
   

Purpose: wake up structure without stress

• Joint loosening (neck, spine, hips, knees, ankles)
   
• Slow nasal breathing
   
• Very light whole-body tension (30–40%)
   

No calorie focus here — this is nervous system setup.

Purpose: tendon conditioning, posture, coordination

• Full-body tension at 40–60%
   
• Normal or slightly shortened nasal breathing
   
• Hold tension 10–20 seconds → release fully
   
• 5–8 rounds
   

Estimated burn: ~25–40 kcal

This phase is mandatory, even for advanced practitioners.

Purpose: density, force linkage, calorie burn

Choose ONE intensity level per session:

• Short, quiet nasal breaths
   
• Maintain structure without strain
   
• 3–6 breath holds per round
   
• 4–6 rounds
   

Burn: ~5–7 kcal/min

• Short breaths, no breath holding
   
• High whole-body compression
   
• 3–4 breath holds per round
   
• 3–5 rounds only
   

Burn: ~8–12 kcal/min

⚠️ Never mix Submax and Max in the same session.

Purpose: protect joints, calm nerves, integrate gains

• Long exhalations
   
• Gentle shaking or slow standing movement
   
• Soft posture breathing
   

This is where the benefits lock in.

• 3 days / week
   
• Bodyweight only
   
• Submax tension only
   
• Total time: ~20 minutes
   

Goal: learn clean tension and clean release.

• 4 days / week
   
• Optional +10% bodyweight (vest or bands)
   
• 2 days Submax, 2 days Max
   
• Total time: 20–25 minutes
   

Goal: density without stiffness.

• 5 days / week max
   
• Load cycling:
   
  • 2 days bodyweight
     
  • 1 day +10%
     
  • 1 day +20%
     
  • 1 optional peak day (+30%, max tension, short)
     

Max-tension days should never be back-to-back.

• If you can’t fully relax afterward → you went too hard
   
• Head pressure = stop immediately
   
• More tension ≠ more progress
   
• Consistency beats intensity