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.
• Builds Strength and Flexibility: Movements like Downward Dog and Chair Pose stretch and strengthen your muscles, striking a balance between flexibility and power.
• Enhances Balance and Coordination: Dynamic transitioning between poses, such as Warrior II to Warrior III, improves your balance, body awareness, and coordination, enhancing your day-to-day functioning.
• Improves Cardiovascular Health: HIIT Yoga keeps your heart up with alternating bursts of high-energy movements and recovery poses, promoting better blood circulation and boosting heart health.
• Tones and Sculpts Your Body: From jump squats to lunges, the dynamic movements engage multiple muscle groups, toning your arms, legs, and core while helping you achieve a leaner and stronger physique.
• Strengthens Your Core: Core-engaging poses like Planks and Warrior variations challenge the core, improving stability and posture over time.
• Reduces Stress: The mindful breathing and recovery poses in HIIT Yoga allow you to reset between intervals, reducing stress and promoting a sense of calm.

While HIIT yoga offers all these benefits and more, doing the routine under the guidance of an experienced coach can help you get the most out of your workout.

Do HIIT Yoga with 1-on-1 Guidance from a Coach

With a dedicated 1-on-1 coach, you'll get guidance to alternate between dynamic moves like jumping squats and lunges to boost your endurance and recovery poses to let your body rest and reset. Your coach ensures the right mix of intensity and recovery, helping you get the most out of your session while staying energized and engaged. 

Having a coach by your side provides real-time guidance, ensuring you perform each exercise with the right form and intensity. This ongoing support and feedback keeps you engaged, motivated, and on track, helping you push through the workout while making adjustments as needed for safety and effectiveness.

Another major benefit of 1-on-1 sessions with a MyYogaTeacher coach is the flexibility of 24/7 availability. With coaches accessible around the clock, you can schedule workouts that fit your routine, no matter how busy your day gets. This flexibility helps you stay consistent and committed to your fitness journey, making it easier to reach your goals and progress faster.

Whether you're aiming to improve fitness, increase flexibility, or build strength, a guided HIIT Yoga session ensures you make the most of every workout. Here are some experienced coaches to help you get started: 

• Zaeem Zaidi
• Anupamaa Deshpandey 
• Trupti Parikh

Frequently Asked Questions

Are HIIT workouts good for beginners?

While HIIT workouts can be intense, they can also be adapted for beginners. Starting with lower-impact variations and shorter bursts of activity allows beginners to ease into the workout. With a dedicated coach by your side, you can increase the intensity of your sessions as you build strength and stamina. With proper guidance and modifications, HIIT yoga can be a great way for beginners to improve cardiovascular health and endurance. 

How is cardio yoga different from HIIT yoga?

Cardio yoga focuses on movements that maintain a steady heart rate for a prolonged period. In contrast, HIIT yoga alternates between short bursts of high-intensity exercises (like jumping squats and lunges) and yoga poses. This combination provides both the fat-burning benefits of HIIT and the flexibility and mental focus of yoga.

Can you lose weight with HIIT yoga?

Yes, HIIT yoga can be an effective workout for weight loss. The high-intensity intervals help burn calories and fat while building muscle. Additionally, the combination of strength-building yoga poses can increase metabolism, further promoting fat loss. Consistent practice, combined with a balanced diet, can support weight loss and help you achieve your fitness goals.

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