What Is Yoga HIIT?

Yoga HIIT is an exercise of the kinesiology department that combines the feeling of yoga and high intensity workouts. Yoga HIIT can be done in a group setting or by oneself. The scope of the benefits it offers are vast and include, but are not limited to the improved core using strength training, endurance, increased mental health, better sleep patterns, and weight loss. With 12 minutes of Yoga HIIT per day, you can fit your cardio routine anywhere you go and it is more beneficial than most sports medicine.

The Energetic Benefits Of Hiit Yoga

HIIT Yoga is a form of exercise that requires a combination of both yoga and high intensity interval training. This type of workout utilizes both yoga and a more vigorous workout by combining a 20 minute yoga portion with a 10 minute cardio session. The flexibility gained from the yoga sessions helps to increase your range of motion, while the energizing workout component gets your heart rate up. You can do these workouts anywhere you have space which is beneficial for those short on time. HIIT Yoga class will get you serious results without taking up your entire day!

intensity interval training HIIT

Torch Serious Calories

A new study shows that 15 minutes of HIIT burns 150-250 more calories than 30 minutes of steady exercise. The study was published in the yoga journal Cell Metabolism and involved 21 participants.

High intensity workouts Boost Weight Loss

The ultimate goal of HIIT is to maximize fat loss. This is done by training the body at a high intensity for short periods, followed by rest or lower-intensity exercise. It helps with weight loss by getting more fat cells to burn calories. A 2012 study found that this type of interval training burns 55% more fat after 24 hours.

The past few decades have seen several changes in the United States diet, most notably with the sugar intake. The sugar intake has increased steadily since 1970, and now 40% of Americans are overweight or obese.

Get A Full Body Workout

HIIT (high intensity intervals training) is a type of workout in which you alternate between intense bursts of exercise and less intense recovery periods.


5-10 mins on a stationary bike, treadmill, etc., to get your muscles ready to work out and increase blood flow to the muscles.


Take a one-minute break at the end of each intense section. The more intense your sprints are, the shorter your active recovery period should be.


Go all out during this part of the workout, going as fast as you can for 30 seconds. 


Take a one-minute break, or as long as it takes you to slow down and feel ready to go again. Repeat:

Start your sprints again. Depending on how much time you have to work out, you can do this workout as long or as short as you want. This is crucial for muscle building.

Is High Intensity Interval Training HIIT Yoga effective?

Yes, it has many de stressing benefits and longer workouts engage more heart pumping blood and keeps body’s core engaged for more energy, fitness and makes the feet stronger

 Utkata Konasana

Stand with your feet together, and knees slightly bent, hands at your sides and fingers pointed down to the floor. Raise both arms to shoulder height and bring them back down. Jump up and spread your feet apart to shoulder width, jumping as high as you can. Swing one arm out to the side while you’re still in the air from your jump, then swing it back down to the other side after landing. Switch this arm with the other arm to do another rep or continue alternating for an entirely new set.

Plank Elevators.

To do a plank elevator, you should put your entire body weight on the elbows and toes, each hand gripping an opposing wrist. The goal is to hold this position for as long as possible. You can also try various modifications to this exercise.

First, stand with your feet together spaced slightly wider than shoulder-width apart. Often called half-kneeling or “stationary lunge,” start with the hand’s shoulder-width apart on the floor.

Yoga Hiit Workout Routine
Yoga HIIT Workout Routine

Paripurna Navasana Abs (full boat Possession)

1) Lie on the floor, with your arms stretched out to the sides at shoulder height. The legs are straight but not completely rigid.

2) Stretch the abs to contract them. Keep the head up and turn it to one side. Place the left cheek against the ground.

3) Lift both hands off the floor to stretch them upwards towards the ceiling while keeping the feet flat on the ground for balance. Hold this position for three breaths or 30 seconds, then repeat with your right cheek against the floor.

4) In this position, you should feel the stretch in your back and abs. You can make it a bit easier by bending the left leg and making the right leg go deeper to get a better stretch.

5) You can increase the intensity by placing your hands on each side of your hips instead of under the body.

6) If you feel comfortable in this position, hold your feet with your hands while balancing on your knees.

7) Stay in this position for three to five breaths, then slowly come out.

Crescent Lunge

Stand with your feet placed about shoulder-width apart and hands-on-hips. Bend the knees and lower yourself towards the floor, dropping your hips to create a 45-degree angle between your upper and lower body. Push off the balls of the feet as you straighten your knees, bringing yourself back up into a standing position.

Go slowly down into the lunge position, then slowly come back up to the top. Aim for ten repetitions.

Yoga Hiit Workout Routine
Yoga HIIT Workout Routine

Adho Mukha Svanasana Pushups

Stand on your feet with your hands together in front of you. Drop the hips and bend the knees until you are resting on your thighs, shins, and toes.

Step your feet back quickly, about three to four feet apart. Place the hands on the ground shoulder-width apart, fingers pointing towards each other. Bend your elbows and place your hands on the ground so that they are below the shoulders with the palms facing down, fingers pointing towards you. Slowly lower your body until your chest rests on your hands. Once in this position, press firmly into the palms with the arms extended out of their sockets or until you can’t go any further with this action. Stretch through the mouth with an ‘Aaa’ sound.

Malasana Squats (Garland Pose Squats)

1. Kneel with the big toes touching and heels apart

2. Bring your hands together in a prayer position

3. Bend forward from the hips, lengthening the spine

4. Keep your toes in play, and abs engaged.

5. Look straight ahead or at a point on the floor

6. Release your arms to hang loosely

7. Hold for 20-30 seconds

8. Return to standing

9. Repeat

Ustrasana Hip Thrusts (Camel Pose Hips)

Stand with your feet and hips in a wide stance and your fingers pointing forward. Place your palms on the wall or chair in front of you so that you can use the support for balance. Tighten your abs and engage your legs to come up onto the balls of your feet.

Reach back with your hands and walk them down until they reach the floor. Lean back and point your toes to straighten out into a plank position, then walk them back towards you while bringing your hands towards each other beneath your body.

When you feel stable, turn around and walk back towards the wall to return to standing. This is one rep.

Yoga Hiit Workout Routine
Yoga HIIT Workout Routine

HIIT Yoga Second Cardio Burst: Plank Jacks

Start in the plank position, your hands shoulder-width apart, feet slightly wider than hip-width apart. Bring both knees up to the waist. Jump the feet back to a wide squat position, then jump out to a high plank before returning to the start position. Then do ten more jumps. Repeat three times on your own pace.

HIIT Yoga Third Cardio Burst: Squat jumps

HIIT Yoga Third Cardio Burst is, in my opinion, great cardio routine. It has three different cycles that are about four minutes each. The first one starts with 20 deep squats, then 30 seconds of plank pose, then 50 jumping jacks, 10 jumping squats, and finally 20 squats. The second one is about 20 deep squats, 30 seconds of plank pose, 40 jumping jacks, 10 jumping squats, and 15 squats. The third one starts with 30 deep squats, 60 jumping jacks, 15 jumping squats, and 10 squat jumps.

Chair Pose

To do Chair Pose, you need to stand in Tadasana with your feet about hip-width apart and your toes facing forwards. From there, you simply take a big step back with one leg and bend it so that the other foot’s toes can touch the ground. You then need to straighten your back and raise your arms in front of you. The last thing that you need to do is breathe deeply and hold this position for at least thirty seconds before moving into another pose.

30-Minute Yoga Sculpt

Step 1: Warm up your body by doing gentle stretches, then do a few exercises to build up your core strength using strength training exercises.

Step 2: Now it’s time to sculpt. Begin with an upper body workout by working the fast twitch muscles in your arms, chest, shoulders, back, and abdominals.

Step 3: Pose to work the lower body by doing poses that stretch and strengthen your legs, hips, thighs, and glutes.

Step 4: Follow with a final pose to tone the muscle mass in your upper body before finishing with a relaxation pose.

Downward facing dog

1. Start by kneeling on the ground. Keep your spine straight, not leaning forward or backward at all.

2. Place the tops of your feet against the floor with your toes pointing straight ahead or slightly outwards to help with balance. Your knees should be about hip-width apart and directly over your heels. Place your hands next to the sides of your feet for support.

3. You can extend one arm at a time to place it down on the floor, but if you have lower back problems, it may be better to keep both arms near the sides of your body for now. If you have trouble keeping your heels on the ground, use a yoga mat or another soft surface to help with grip and balance.

4. Gaze straight down, keeping the shoulders and neck relaxed to make the downward dog pose.

5. Keep your breathing steady and smooth – you should be able to breathe in and out without your torso rising or falling too much.

6. Make sure you are not tightening any muscles but are keeping them relaxed.

7. While you are in this position, make sure your hips are not pushed up or out the way – be mindful of keeping them level with your knees and shoulders.

8. Hold the pose for 10-30 seconds to complete downward dog pose

Yoga Hiit Workout Routine
Yoga HIIT Workout Routine

Can I Mix Hiit With Yoga?

Yes. If you’re already flexible, you can do lower intensity yoga before doing HIIT class to make it easier to get into the poses. Try using the gentler versions of some poses or stretch after your HIIT class if you are less flexible.

Are Yoga More Effective Than Hiit Workouts?

Yoga poses are typically more effective than HIIT workout. Yoga poses offer a range of health benefits that are not achievable through Hiit workouts or other forms of exercise.

Yoga poses are also designed to provide the perfect balance of strength training, yoga postures, and flexibility. The best thing about yoga is that it can be done anytime, anywhere by anyone since you will need no equipment other than your body and your mind. This makes it possible for people worldwide to take care of their mental and physical wellness with yoga!