This unique HIIT yoga session combines yoga poses with the high-intensity interval training technique to help you build strength and burn calories fast.
HIIT is a popular workout method that utilizes intense sessions of activity interspersed with short rest periods. The theory is that this method strengthens your cardiovascular system, while increasing your metabolism to burn more calories even while at rest. This workout style has become popular in recent years because it promises fast results (usually in less than 30 minutes), which are in high demand in our busy, fast-paced world.
High-intensitity interval training may seem like an odd combination with yoga, but if you’re pressed for time, this HIIT yoga session can help you get in a quick workout while still achieving some of the strengthening and toning benefits of yoga.
Since you’re likely extra busy with holiday preparations this time of year, I thought it was the perfect time to share this quick HIIT yoga fusion workout, which should take you less than 20 minutes.
Here’s how to do this workout, from YogaJournal.com:
1. Do each move for 1 minute, then transition to the next. With each HIIT-inspired asana, aim for 30 seconds of slow, mindful motion, followed by 20 seconds of a faster pace, and finally 10 seconds of high-intensity movement in which you move as strongly as you can while still maintaining good alignment.
2. Breathe through your mouth whenever needed, and feel free to walk in place for 1 minute between each 1-minute active round as you build your cardiovascular endurance.
1. Mountain Pose
Come to stand at the front of your mat with your feet either together or hip-distance apart and your arms at your sides. Root down evenly through your feet and lift up through the crown of your head as you take a few mindful breaths through your nose or mouth.
2. Fists-of-Fire Flying Chair
Step your feet hip-distance apart. With your feet evenly grounded and toes spreading (not gripping the mat), bend your knees. Reach your arms up to find Utkatasana (Chair Pose) and inhale. On an exhale, straighten your legs and lift your heels off the mat as you bring your fists, facing upward, to your hips. Repeat for 30 seconds, then begin to jump off the mat entirely on your exhales, making sure to land with your hips back, which will take pressure off your knee joints. Repeat for 1 minute.
3. Twists-of-Fire Chair Pose
Come into Chair Pose again. Inhale here, and on your exhale, bring your palms together at your chest and touch your right elbow to the outside of your left knee. (Keep both hips back to protect your knees.) Inhale to return to Chair Pose, or come to stand with your arms reaching up. On your next exhale, twist to the opposite direction (left elbow to right knee). Continue this movement, alternating sides as you pass back through center, for 1 minute.
4. Temple Prayer Pose
Face the long edge of your mat and walk your feet much wider than your hips. Bend your knees, and turn your feet out until your toes face the same direction as your kneecaps. As you inhale, reach your arms overhead for Temple Pose. As you exhale, step your left foot to meet your right foot in Chair Pose with palms together at your chest. Inhale and step wide to return to Temple Pose; exhale and step your right foot to meet your left back in Chair Pose facing the other direction, again with your palms together at your chest. Repeat for 1 minute.
Get the full workout + see demonstrations of each move at YogaYournal.com…