HIIT Yoga Routine to Burn Calories and Build Strength

HIIT Yoga combines the dynamic moves of High-Intensity Interval Training (HIIT) with the mindful poses of yoga. This unique workout alternates between short bursts of calorie-burning exercises like jumping squats and lunges that boost your heart rate and yoga poses that build strength and flexibility, and improve balance. 

In just 30 minutes, a structured HIIT Yoga routine provides a comprehensive full-body workout.  According to Anupamaa Deshpandey, an experienced yoga coach at MyYogaTeacher, “HIIT yoga is not only a great option for fat loss, but also improves endurance, sculpts your body, and promotes mindfulness.”

Holistic HIIT Yoga Sequence for Physical and Mental Fitness

This 30-minute full-body workout combines high-intensity interval training (HIIT) with yoga to help you burn calories, build strength, and tone your body efficiently. Here’s a structured routine for a holistic workout: 

Warm-Up (5 Minutes)

Start with gentle stretches to increase mobility and gradually elevate your heart rate.

1. Cat-Cow Pose

• Begin on your hands and knees in a tabletop position.
• Inhale, arch your back, lifting your chest and tailbone (Cow).
• Exhale, round your spine, tucking your chin to your chest (Cat).
• Repeat for 5 breaths to loosen up your spine.

2. Low Lunge

• From a standing position, step your right foot forward into a lunge.
• Keep your left knee on the floor and hands on your hips or raised overhead.
• Hold for 5 breaths, then switch sides to open up your hips.

3. Sun Salutations 

• Stand tall in the Mountain Pose.
• Inhale, lift your arms overhead; exhale, fold forward.
• Inhale, lift halfway; exhale, step back to Plank Pose.
• Come in the Low Plank position, then inhale to Upward Dog.
• Exhale to Downward Dog, then step forward and repeat for 2-3 rounds, depending on your pace.

Circuit 1: Strength & Cardio (10 Minutes)

1. Warrior II to Warrior III Transition

• Stand with feet wide apart, turning your right foot out 90 degrees and left foot slightly in.
• Bend your right knee, aligning it with the ankle, and keep your left leg straight.
• Extend your arms parallel to the floor, palms facing down, and gaze over your right hand (Warrior II).
• To transition into Warrior III, shift your weight onto your right foot and lift your left leg, bringing it parallel to the floor.
• Reach your arms forward, keeping your body in a straight line from head to heel.
• Hold, then return to Warrior II.
• Repeat for 5 reps per side to strengthen your legs and improve balance.

2. Upward Dog to Downward Dog Flow

• Start in Plank Pose. 
• Lower through the low plank, then inhale into Upward Dog with your chest lifted and the top of your feet into the mat.
• Exhale into Downward Dog with hips lifted and heels reaching toward the floor.
• Repeat 3-5 times at a fast pace to build upper body strength and keep your heart rate up.

3. Rest

• Take 20-30 seconds in Child’s Pose or Downward Dog to recover.

Circuit 2: Lower Body Burn (5 Minutes)

1. Chair Pose Hold and Pulse

• Stand with your feet hip-width apart. Bend your knees and lower your hips as if sitting in a chair.
• Hold for 30 seconds, then pulse up and down slightly for another 30 seconds.

2. Malasana Squats 

• Begin in a standing position. Step your feet wider than hip-width apart and lower your hips into a squat.
• Place your hands at your heart center or on the floor for balance.
• Perform 10 slow squats to strengthen your thighs and open your hips.

3. Rest

• Recover with a Seated Forward Fold for 20-30 seconds.

Circuit 3: Core & Upper Body (5 Minutes)

1. Plank Holds to Side Plank with Leg Lifts

• Hold a Plank Pose with your wrists under the shoulders and core engaged.
• Transition to the Side Plank on your right side, lifting your left leg if possible.
• Return to Plank and repeat on the left side.
• Perform 10-12 reps at a steady pace, alternating sides.

2. Mountain Climbers

• From Plank Pose, draw your right knee toward your chest, then switch to your left knee.
• Continue alternating quickly for 30 seconds to get your heart rate up and work your core.

3. Rest

• Recover in Downward Dog or Child’s Pose for 20-30 seconds.

Cool Down: 5 Minutes

1. Reclining Pigeon Pose

• Lie on your back and cross your right ankle over your left thigh.
• Pull your left knee toward your chest, feeling a stretch in your right hip.
• Hold for 5-10 deep breaths, then switch sides.

2. Bridge Pose (Setu Bandhasana)

• Lie on your back with your knees bent and feet hip-width apart.
• Press into your feet to lift your hips toward the ceiling.
• Hold for 5-10 deep breaths, then lower down.

3. Shavasana (Corpse Pose)

• Lie flat on your back with your arms relaxed by your sides.
• Close your eyes and focus on your breath, allowing your body to fully relax.
• Stay in this pose until the end of your 30-minute routine.

This routine combines the benefits of HIIT with the holistic benefits of yoga. The guidance of a dedicated coach can help you achieve your goals safely and effectively, maximizing these benefits.

Benefits of HIIT Yoga Workout

HIIT Yoga combines intense, calorie-burning exercise and the holistic benefits of yoga. Here's how this routine can transform your body and mind:

• Burns Calories Effectively: The anaerobic bursts in HIIT Yoga use stored energy from muscles to boost your metabolism, making it a highly efficient workout for calorie burn and fat loss.