Cardio Yoga: The Routine to Banish Stress and Burn Fat

There’s no question that yoga has many benefits including stress reduction, improved balanced, increased mobility and improved energy levels. The one thing that is missing from this incredible practice is the endorphin rush we get from cardio workouts. That feeling of being on top of the world is hard to beat. Fortunately, you can get the best of both world by combining the two.

A great way to do this is with high intensity interval training. This effective training not only boosts endorphins but builds lean High intensity interval training (HIIT) is a combination of fast bursts of exercises with rest periods. The rest allows the body to maintain the muscle, while the short intense burst sheds fat. The intervals raise metabolic burn and keep metabolism high for 24 hours post workout. This means your workout will continue to shape your body well after you finish the last rep. You can perform intervals with body weight exercises or on a treadmill, elliptical or jump rope.

Taking HIIT and combining it with yoga poses in between will get you those physical and mental benefits that both workouts offer. Perform this routine 3-5 times per week. You will enjoy the major benefits in a short period of time!

The first part of the workout is HIIT. You will perform each exercise as fast as possible for 45-seconds, resting for 1-minute in between. Then follow the HIIT with a few yoga poses, holding for 10 deep breaths.

HIIT:

Squats

1. Stand with feet hip-width apart. Deeply bend knees, shift hips back and lower down until thighs are parallel with the ground. Keep chest up and shoulder blades drawn together.
2. Explosively press through feet to come back up to standing. Immediately lower back down into a squat. Maintain knees behind toes and hips back.
3. Perform as many reps as possible for 45 seconds.

Push-Ups 

1. Place hands wider than shoulder-width, elbows directly out from shoulders. Extend legs straight back and strongly engage core. Bend elbows and lower down until chest touches the ground (or comes close).
2. Press through the hands to come back up to starting position. Make sure hips do not collapse and legs are engaged the entire time.
3. Perform as many reps as possible for 45 seconds.

Side Kicks 

1. Stand with feet hip-width apart. Deeply bend both knees and shift hips back into a squat.
2. Come back to standing and kick right leg straight out to the side. Engage obliques (side of your waist) to help lift leg even higher. Come back to center and repeat the squat. Return to standing and kick toward left leg straight out to the side.
3. Perform as many reps as possible in 45 seconds.

Shuffles 

1. Set cones or any type of marker about 15 yards apart. Start in front of one dumbbell with knees bent, hips back and chest up.
2. Shuffle as fast as possible to the other side and touch the dumbbell. Quickly switch direction and shuffle as fast as possible to the other dumbbell.
3. Continue to switch sides, moving back and forth as fast as possible for 45 seconds.

Yoga:

Triangle pose: 

1. Bring feet wider then hips. Turn left foot in slightly to the right and right foot out to the right 90 degrees.
2. Exhale and extend torso to the right (directly over right leg). Keep the left leg engaged and press the outer heal firmly to the floor.
3. Rest your hand on your shin or ankle and stretch your left arm toward the ceiling. Keep your head in a neutral position.
4. Take 5 deep breaths.

Downward dog: 

1. Come onto your hands and knees with hands directly under shoulders and knees directly under hips. Spread fingers wide and turn toes under.
2. Inhale and lift knees off the floor, pressing your hips up toward the ceiling. Draw heels down to the floor or keep a bend in your knees.
3. Press hands firmly into the mat and draw shoulder blades down. Keep the head between the arms (don’t let it hang).
4. Take 5 deep breaths.

Cat and Cow pose:

1. Come onto your hands and knees with hands directly under the shoulders and knees directly under the hips.
2. Inhale lift your chest to the ceiling, allowing your stomach to sink toward the floor.
3. Exhale round your spine toward the ceiling and release your head toward the floor.
4. Repeat 10 times taking deep breaths.

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