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HIIT Yoga – combine stretch and cardio in one

HIIT Yoga combines the best of two worlds – the heart healthy focus of HIIT (High Intensity Interval Training) and the mindfulness stretching of Yoga. What more could be better than killing two birds with one stone and feeling great in both body and mind?! It’s a great way to tone, lose weight, de-stress and get flexible all in one neat little package. But how do you do it, and how do you know if it’s right for you?

Well, HIIT Yoga is fantastic if you’re looking to try a slightly less intensive HIIT or cardio session, but still wanting to feel like you’ve worked yourself. The flows and sequences are designed to get your heart rate up whilst stretching major muscles, with a mindful focus throughout. If you’re short on time but need to move and chill-out then you’re going to want to try HIIT Yoga.

How to make HIIT Yoga work for you

HIIT Yoga should be practiced at least once a week to keep your body fit and healthy, at least 3x a week if you’re wanting to lose weight and on occasion if you’re wanting to mix things up a little. It’s also best to weave in gentler yoga so you can still get the deep stretching benefits of yoga to help your body relax after some more intense sessions. It’s also a great warm-up for longer, more intense sessions at the gym. Try a couple online sessions at first and see how you go then put a plan in place – are you going to try it in the mornings or evenings? Maybe you could give it a go twice a week in the mornings, with a more chilled out session one evening! Decide on your goal, whether it’s to shake up your current routine, lose weight and tone, or simply stretch a bit more, and keep a reminder close by to keep the motivation up.

Beginner sequences

Explosive High Lunge

helen sian india doing explosive high lunge for hiit yoga

Remember to keep your core engaged, and breath even throughout this movement. Focus on a spot in-front of you to keep your balance and forget about the jump if it feels too much, you can simply come up onto your tip toes! Repeat this for 1 minute then rest for 30, repeat this 3 times.

Plank – Panther – Twisted Downward Dog

helen sian india doing plank panther for HIIT yoga

This is an all over body pleaser! Keep your core tight and your breath deep on this one and remember to drop down onto your knees at any point if you need to. Keep pushing your hands into the floor to lift your shoulders and keep your neck and spine long. Repeat this movement for 1 minute, rest in Downward Dog for 30 seconds, repeat 3 times.

Explosive Sun Salutation A

helen sian india doing explosive sun salutation A for HIIT Yoga

Sun Salutation A, just add jumps! And keep your body as light as possible, imagine you’re a lovely cloud, floating around. It’s like a flowy burpee… Repeat for 1 minute, resting in standing or downward dog for 30 seconds. Repeat this 3 times!

Warrior – Side Plank

helen sian india doing warrior plank flow for HIIT yoga

This one takes a little getting used to, but will have your body saying HOORAY after a few rounds! It’s such an energising sequence that it’ll get you ready for anything. Follow these poses: Warrior II, Extended Side Angle, Side Plank, Plank, Downward Dog, High Lunge Jump + Swap. Repeat this flow for 1 minute, rest for 30 seconds standing or in Downward Dog and try it again for a total of 3 rounds!

Squat – Hand to Toe

helen sian india doing squat garland to hand to toe for HIIT yoga

Here is my fave. A hip, hamstring, shoulder opener paired with core, butt and thigh toning. Yeah! Go as low as you can in your wide leg squat and try to straighten your leg as much as possible when you reach it out. Repeat for 1 minute, rest in standing and repeat 3 times all together!

Try these one day each week and you’ll notice a difference in your body, you’ll feel fitter, more toned and when combined with nutrition and all of these things, you’ll even notice weight loss.

Remember to finish off with a nice relaxing sequence and chill out in Savasana to finish off!

And if you’re wanting to stay motivated and fit this month, join me and my ladies over in my Yoga LIVE group where we’re focusing a whole MONTH on HIIT Yoga. For $20 a month we work out together, in our own homes and tone up our beautiful bodies with each other. Join us now right here!

Continue learning + growing daily with Yoga LIVE

Join in our live 20 minute sessions and start to feel like yourself again. Ease achy necks and lower back so you can sleep better. Feel comfortable in your body so you can do the things you really want. Look in the mirror and feel beautiful because you’re glowing from caring for yourself. For $20 a month, join a group of women looking after themselves at home, and start to let the good vibes in.