{"id":53632,"date":"2016-11-02T07:15:43","date_gmt":"2016-11-02T11:15:43","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=53632"},"modified":"2016-11-14T14:29:36","modified_gmt":"2016-11-14T19:29:36","slug":"corepower-yoga-hiit-workout","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/fitness\/corepower-yoga-hiit-workout\/","title":{"rendered":"Your 10-Minute Yoga HIIT Workout (Yes, Combined!)"},"content":{"rendered":"
\"Your
Photo courtesy of CorePower Yoga<\/em><\/figcaption><\/figure>\n

When you think of yoga and HIIT, two separate workouts probably come to mind. But combining them into one \u2014 now that\u2019s pretty genius. You get the best of both top-notch fitness worlds: Intense, sweat-inducing intervals<\/a> maximize your calorie and fat burn<\/a>, while yoga poses provide active recovery plus the zen effect that comes with tuning into your breath. A stronger body and calmer mind in one workout? Sign us up!<\/p>\n

One studio that\u2019s been blending physical intensity and mindfulness<\/a> for years now: CorePower Yoga<\/a>, which now has 160 locations across the U.S. They\u2019ve mastered the mind-body routine \u2014 and we\u2019ve asked them to bring it right to your living room.<\/p>\n

Amy Opielowski, CorePower\u2019s program manager, created this exclusive routine that takes you through fast-paced bodyweight moves<\/a> to rev your heart rate<\/a>, followed by a yoga pose to bring you back to your breath. In other words, every time you push your body to the max, you get rewarded with a peaceful position that lets your muscles (and mind) recover. Say Namaste<\/em> to your favorite new fusion workout.<\/p>\n

RELATED: <\/strong>Here\u2019s How Much HIIT You Need to Reap Benefits<\/a><\/p>\n

Your Do-Anywhere Yoga HIIT Workout<\/strong><\/h2>\n

Perform each high-intensity interval for 30 seconds, aiming for a perceived exertion rate of seven (on a scale of zero to 10). Then, hold each yoga pose<\/a> for one minute, bringing your exertion rate down to at least five. Pay attention to how your body is feeling throughout the entire workout, and move to the beat of your breath. When you\u2019ve completed the circuit, rest for one minute, then repeat once or twice.<\/p>\n

\"Your
Photo courtesy of CorePower Yoga<\/em><\/figcaption><\/figure>\n

RELATED: <\/strong>5 Surprising Health Benefits of Yoga<\/a><\/p>\n

Warm-Up <\/strong>(2 minutes)
\nSlowly move through cat\/cow, forward fold and downward-facing dog poses. Switch positions on each inhale and exhale.<\/p>\n

\"Your
Photo courtesy of CorePower Yoga<\/em><\/figcaption><\/figure>\n

Combo 1: Standing Knee Driver \/ Dancer’s Pose<\/strong><\/h3>\n

Standing Knee Driver <\/strong>(30 seconds)
\nMimic how you\u2019d take off for a sprint with this move that increases your heart rate<\/a>, challenges your core stability and tones your lower half.
\nHow to: <\/strong>Start standing. Step the right foot back so your toe taps the ground and draw the right arm forward, elbow bent (a)<\/strong>. Hinge at the hips and drive the right knee forward, as you switch your arms (b)<\/strong>. Move your right knee back again, tapping your foot on the ground behind you (c)<\/strong>. Continue to drive your right knee back and forth and your arms front and back for 30 seconds.<\/p>\n

Dancer’s Pose<\/strong> (1 minute)
\nTake at least 10 slow breaths during this position, which will lengthen your quads, biceps and triceps, as well as stretch your hip flexors<\/a>, shoulders and chest.
\nHow to: <\/strong>Start standing. Bend your right knee and lift your foot behind you (a)<\/strong>. Reach back with your right hand to grab the inner arch of your right foot. Keep your left hand on your hip or lift it straight overhead for more of a challenge (b)<\/strong>. Draw your inner thighs together and push into your hand with your foot. Hinge at the hips, roll your right shoulder open and kick your foot upward as high as you can (c)<\/strong>. Hold for 10 breaths.<\/p>\n

Repeat both moves on the left leg.<\/p>\n

RELATED: <\/strong>Are You Doing These Yoga Poses All Wrong?<\/a><\/p>\n

\"Horse
Photo courtesy of CorePower Yoga<\/em><\/figcaption><\/figure>\n

Combo 2: Star Jump \/ Horse with Oblique Twist<\/strong><\/h3>\n

Star Jump <\/strong>(30 seconds)
\nTalk about elevating heart rate<\/a>! This will get your blood flowing while working your core and lower body. To modify, do regular jumping jacks.
\nHow to: <\/strong>Stand with feet hip-width apart, palms touching at the center of your chest (a)<\/strong>. Bend your knees and push your hips back and down (b)<\/strong>. Keep your chest lifted as you slightly hinge forward at the hips and explode up, creating an X with your arms and legs (c)<\/strong>. Land softly back on your feet (d)<\/strong>. Repeat for 30 seconds.<\/p>\n

Horse with Oblique Twist<\/strong> (1 minute)
\nPicture your breath building strength in your pelvic floor, glutes, quads, hamstrings and obliques<\/a>, while you loosen your upper body.
\nHow to: <\/strong>Stand with your feet about three feet apart, toes angled slightly outward (a)<\/strong>. Bend your knees about 90 degrees, keeping knees over ankles. Bring your hands behind your head, elbows wide (b)<\/strong>. Inhale and twist right, then exhale and twist left (c)<\/strong>. Repeat for at least 20 breaths.<\/p>\n

\"Lotus\"
Photo courtesy of CorePowerYoga<\/em><\/figcaption><\/figure>\n

Combo 3: Donkey Kicks \/\u00a0Locust Pose<\/strong><\/h3>\n

Donkey Kicks<\/strong> (30 seconds)
\nFeel the burn in your back side. Don\u2019t forget to keep your core engaged and move as quickly as possible to increase the cardio<\/a> benefits.
\nHow to: <\/strong>Start in downward-facing dog, hands shoulder-width apart. Shorten the distance between your hands and feet, so your shoulders are stacked over your wrists (a)<\/strong>. Spread your fingers and distribute weight evenly through each one. Bend your knees, then pike your hips up over your shoulders, pushing off the ground with your toes and kicking your heels toward your butt (b)<\/strong>. Land softly back on your toes. Repeat for 30 seconds.<\/p>\n

Locust Pose<\/strong>\u00a0(1 minute)
\nCorrect your posture<\/a> with this pose that lengthens the posterior muscles of your upper body.
\nHow to: <\/strong>Start lying on your stomach. Bring your arms by your sides, palms facing down. Gaze down at the floor to maintain a long, neutral neck (a)<\/strong>. Relax your shoulders away from your ears and gently pull your shoulder blades together and down your back. Lift your arms and legs (b)<\/strong>. Hold for at least 10 breaths. Lower and lift as necessary.<\/p>\n

RELATED: <\/strong>How to Fix Text Neck and Improve Your Posture<\/a><\/p>\n

\"Sphinx
Photo courtesy of CorePower Yoga<\/em><\/figcaption><\/figure>\n

Combo 4: Low Lunge Switch Jumps \/ Sphinx to Forearm Plank<\/strong><\/h3>\n

Low Lunge Switch Jumps<\/strong> (30 seconds)
\nLike mountain climbers<\/a> but with a better hip opener and more intensity, this works your entire body and improves your endurance. Keep your shoulders over your wrists for the entire exercise.
\nHow to: <\/strong>Place your hands shoulder-width apart on the mat. Step your right foot back so you\u2019re in a low lunge, both hands still on the mat (a)<\/strong>. Press off your front left heel, pike your hips up and jump to switch your feet. (You should be in a low lunge on the opposite side.) (b) <\/strong>Continue alternating jumps for 30 seconds.<\/p>\n

Sphinx to Forearm Plank<\/strong> (1 minute)
\nYou\u2019ll feel a nice stretch<\/a> in your abs and back, as you build muscle around your midsection.
\nHow to: <\/strong>Start lying on your stomach. Push up<\/a> so your resting on your forearms, elbows in line with shoulders (a)<\/strong>. Slowly lift your ribs, belly, hips, thighs and knees off the mat \u2014 stay in one straight line \u2014 to move into forearm plank (b)<\/strong>. Hold for three to five breaths, then lower back to sphinx (c)<\/strong>. Repeat for one minute.<\/p>\n

\"Low
Photo courtesy of CorePower Yoga<\/em><\/figcaption><\/figure>\n

Combo 5: Forearm Plank Jacks \/ Low Boat<\/strong><\/h3>\n

Forearm Plank Jacks<\/strong> (30 seconds)
\nGet your heart pumping with this dynamic move that tests your stability and tightens your abs.
\nHow to: <\/strong>Get in a forearm plank position<\/a>, elbows underneath your shoulders and feet hip-width apart. Maintain a straight line from shoulders to hips to heels (a)<\/strong>. Jump your feet out wide, then back to hip distance apart (b)<\/strong>. Repeat for 30 seconds.<\/p>\n

Low Boat<\/strong> (1 minute)
\nThis targets your core<\/a>, as well as your hip flexors \u2014 key spots every athlete needs to strengthen.
\nHow to: <\/strong>Sit on your mat and bend your knees. Bring your hands behind your knees, lift your chest and draw your shoulder blades together (a)<\/strong>. Lift one foot, then the other until your shins are parallel to the floor (b)<\/strong>. Extend your legs straight so they\u2019re about six inches off the floor and extend your arms forward (c)<\/strong>. Hold for one minute, taking at least 10 deep breaths.<\/p>\n

RELATED: <\/strong>3 Common Plank Mistakes (And How to Fix Them)<\/a><\/p>\n

Cool Down <\/strong>(2 minutes)
\nPerform static stretches to really loosen up. Breathe deeply through a runner\u2019s lunge, seated forward fold and supine twist. Then end your practice with a one minute Savasana.<\/p>\n","protected":false},"excerpt":{"rendered":"

You read that correctly. Yoga becomes a HIIT workout in this heart-pumping routine that also delivers a dose of calm. A stronger body and mind? Check!<\/p>\n","protected":false},"author":51,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[21,24,6,14,19],"tags":[288,289,139,281,145,341,355,100,286],"class_list":["post-53632","post","type-post","status-publish","format-standard","hentry","category-cardio","category-exercise","category-fitness","category-strength-training","category-yoga","tag-cardio","tag-exercise","tag-hiit","tag-strength-training","tag-stretching","tag-tax1living-well","tag-tax2yoga","tag-workout","tag-yoga"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/53632","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/51"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=53632"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/53632\/revisions"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=53632"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=53632"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=53632"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}