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    Consider This Yoga HIIT Workout A Total-Body Shred

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    Yes, yoga HIIT exists! Like strength-training moves, it’s possible to up the ante and turn your yoga flow into a sweaty interval training session. How? By upping your pace. Yoga works particularly well for this, since each pose is meant to flow into the next, creating a pacey workout that gets your heart racing.

    Plus, every move is done without a single weight, so you’re able to use your own body weight to strengthen your muscles. But don’t be fooled: this challenging flow, while mostly bodyweight, can up your heart rate and doubles as a hybrid strength-cardio workout.

    How to do this yoga HIIT workout

    Personal Fitness Trainer Phia-Lee Rabie came up with this workout. Each move blends into a circuit that you can repeat four or five times, making up a complete total-body workout. You’ll engage your core and tone your arms and legs.

    To complete the yoga HIIT workout, do each of the five exercises for 40 seconds and take 20 seconds rest. Repeat for four or five rounds.

    Move 1

    Start in a down dog position and from there, move to plank, pulling the right knee to chest.

    Allow the right leg to move to a down dog split. From there, your right leg comes back to plank, knee to chest ending in down dog. Repeat the sequence on the left side, alternating for 40 seconds.

    READ MORE: Exactly How To Train For A Handstand Or Pull-Up, Per Experts

    Move 2

    Start in an upward-facing dog position. Jump or step to a resting squat position placing your hands on the floor.

    Jump or step to an upward-facing dog position and repeat for 40 seconds.

    Move 3

    From a down dog position, bend your knees and sit back onto your heels.

    With your right leg, step out into a low lunge keeping your left hand on the floor. With your right arm, reach up to the sky forming a straight line from one hand to the other and feel the nice stretch in your spine.

    Bring the right hand back to the ground. Step your leg back and return to the bent-knee downward-facing dog. Repeat everything on the left side, alternating for 40 seconds.

    READ MORE: This Scalable HIIT Workout Will Be Your New Go-To For All-Over Gains

    Move 4

    From a forward fold starting position, walk out on your hand to a plank.

    Lower your body to perform a push-up in a ripple-like manner with your hips first.

    Walk back to forward fold. Do one quick jump or step to plank and back.

    Keep repeating the flow for 40 seconds.

    Move 5

    Lie on your back with feet apart and arms overhead.

    Do a crunch or sit-up while lifting both legs, reaching your hands to toe-tap. Knees may bend, depending on your flexibility. Keep the rhythm for 40 seconds.

    For detailed demos of the moves, watch PT Phia-Lee do the moves here:

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    Try these workouts, too: More

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      9 Bodyweight Exercises That Will Improve Your Mobility

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      Bodyweight training serves as your foundation and is the driver of all of your other strengths and skills. And the ability to move and control your bodyweight is very important for daily life. In fact, even if you don’t realise it, you are performing variations of bodyweight exercises every day.

      That’s why we turned to a pro to help create a wuick workout you can do any time, any place. Co-owner of Pride Fighting Academy, Jess Mouneimne takes us through nine bodyweight exercises that will improve your mobility.

      Meet The Expert: Jess Mouneimne is a pro fighter and the co-owner of Pride Fighting Academy.

      How To Do This Bodyweight Mobility Workout

      Each exercise done for 45 seconds with a 15-second rest. Repeat the circuit 3 times for a sweaty bodyweight HIIT session. If you have any injuries, please check with your medical practitioner to see if it safe for you to do the following bodyweight exercises. Remember to have fun!

      1. Rolling cobra

      Start in a hovering child’s pose and extend your legs up to a down dog (A) Shift your weight forward, round your back as you move through a plank, and then a hanging cobra style position (B). Continue for 45 seconds.

      READ MORE: Your 4-Week Home Workout Plan To Get Fit And Strong AF

      2. Beast reach to high plank

      From hovering child’s pose spring your knees forward to a high plank. Reach and repeat for 45 seconds (A).

      3. Beast reach, high plank, runners lunge

      Move from hovering child’s pose to high plank and then step your foot on the outside of the same side hand for runners lunge (A). Reach back to hovering child’s pose (B). Repeat alternating sides for 45 seconds.

      READ MORE: The Best Back Stretches To Tackle Upper And Lower Back Pain, From A Yoga Instructor

      4. Beast reach, high plank, runner lunge to sit through

      Once in runner lunge, lift your back foot up through the middle of the body (A). Lift the opposite hand off the floor too, balancing on one hand and foot (B). Come back to your starting position and repeat for 45 seconds.

      5. Crocodile push-ups

      Starting in a standard push up position (A). Bend your elbows as you bend one knee and bring the leg to your elbow (B). Repeat both sides for 45 seconds.

      READ MORE: Try This 30-Minute HIIT Workout At Home For A Total-Body Burn

      6. Broad jump and back crawl

      Start standing, bend your knees, and jump as far forward as you can. Come down to a tabletop with knees off the mat and shuffle backward in this position (A). Repeat 45 seconds.

      7. Shoulder taps to yoga squat

      Starting in a tabletop with knees off the mat (A). Tap each shoulder four times and then jump forward landing in a yoga squat (B). Jump back and repeat for 45 seconds.

      8. Hip ups

      Start lying on your back, legs off the floor, in line with your hips (A) Draw your knees into your chest and send your hips up high as you stack your legs over your hips (B). Repeat 45 seconds.

      9. 2 Point arm extensions

      Starting in tabletop with knees off that mat (A)  Extend opposite arm and opposite leg out (B). Draw the arm and leg while allows the elbow and knee to touch (C). Repeat both sides for 45 seconds.

      READ MORE: The 3 Stretches You Should Be Doing Daily

      Watch The Workout Video Below And Follow Along:

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      The 8 Best Groin Stretches For Anyone Who Sits All Day Long

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      When it comes to propelling your body in multiple directions, all while keeping your torso strong and stable, consider your groin a superstar. And no surprise here: It’s pretty complex, consisting of three fairly large muscle groups – the abdominal, iliopsoas, and adductors. With so many muscles involved, the area also desperately needs some superstar groin stretches to go with.
      Here’s a quick breakdown on each area that, together, make up the groin:

      Your adductors work together to adduct (or move toward the midline of the body) the thigh while keeping your lower extremities and pelvis stabilised.
      The abdominal muscles help stabilise your spine.
      The iliopsoas, on either side of your hips, help stabilise and flex your hips and stabilise your lower back.

      READ MORE: 7 Best Lower Back Stretches To Ease Aches And Pain
      Since your groin works at its peak when you’re running, walking, bending forward, twisting – literally moving in any direction – too much sedentary time can cause it to tighten up quick, according to Annie Mulgrew, founding instructor for CITYROW and certified personal trainer. She notes that since the groin is so crucial in moving your legs and stabilising your pelvis and spine, it’s super-important the area is both limber and strong.
      “If you’ve been immobile, or sitting, for an extended period of time, it’s best to stretch [the groin] in a dynamic way similar to a yoga flow, moving fluidly from stretch to stretch to increase the heat in the area and minimise stiffness,” she explains.
      How To Stretch The Groin Area
      Mulgrew adds that you can separate stretching into two different categories: dynamic and static. “Dynamic stretching is a great way to prepare for a workout,” she says. (Try this dynamic stretching routine.)
      “Static stretching, on the other hand, focuses on holding stretches and positions for a period of time. These are great to do post-exercise.” One 2016 study found that roughly 60 seconds of static stretching was associated with a reduced risk of injury and an increased range of motion, aiding in overall athletic performance.
      But when should you not stretch your groin? “If you’re recovering from an injury, especially in the groin area, consult your doctor or physical therapist before doing any concentrated movements [in that area],” Mulgrew says. “That said, the best way to prevent the injury in the first place is to keep the body in motion.”
      The 8 Best Groin Stretches
      Here, Mulgrew shares eight of the best groin stretches to do after a workout. Hold each stretch for 10 deep breaths, or 45 seconds.
      Frog Squat
      ANNIE MULGREW, CHRISTINE GIORDANO
      How to: Stand facing forward with feet slightly wider than hip-width apart, toes pointed outward. With your arms stretching straight to the floor in front of you, sink into a squat. As you’re sinking, use your arms to gently press your inner thighs outward. While your aim should be to touch the ground, ensure your heels stay flat on the floor (so if you can’t quite reach the floor, that’s okay!). Don’t forget to switch sides.
      Frog Squat With Arm Raise
      ANNIE MULGREW, CHRISTINE GIORDANO
      How to: Moving directly from the first stretch, place your left hand on the floor, continuing to gently push your inner thigh outward, as you reach your right hand directly up to the ceiling, fingers pointed upward. With every breath, twist your torso slightly further, reaching as high as you can. Your left heel should raise slightly. Don’t forget to switch sides.
      READ MORE: 10 Yoga Stretches That’ll Ease Lower Back Pain And Open Up Tight Hips
      Wide-Stance Sumo Squat
      ANNIE MULGREW, CHRISTINE GIORDANO
      How to: Rise to a standing position, allowing your legs to lengthen and rest for roughly 10 seconds. From there, widen your feet roughly two inches to either side, continuing to point the toes outward. Place either hand on top of your knee as you sink into a squat, thighs parallel to the floor. Inhale deeply as you twist your right shoulder downwards. Continue to inhale and exhale, and with each breath, attempt to twist your torso forth. Don’t forget to switch sides.
      Cossack Squat
      ANNIE MULGREW, CHRISTINE GIORDANO
      How to: If needed, rise again to a standing position to allow the legs to rest for roughly 10 seconds. Return to a wide-squat stance position, but this time, point the toes directly forward. Inhale, then exhale as you push your weight to the right, placing your hands directly above your knee to support your upper body. Keep the left leg completely straight, both feet planted firmly on the ground. Don’t forget to switch sides.
      Wide-Leg Forward Fold
      ANNIE MULGREW, CHRISTINE GIORDANO
      How to: Move to a seated position, extending both legs out to either side of you (as far as is comfortable). Feet should be flexed with the toes pointed upwards. Keeping your back straight, hinge at the hips as you lean forward, extending your arms out straight, fingers slightly splayed. Reach as far as is comfortable, attempting to reach further with each exhale.
      READ MORE: The 14 Yoga Stretches To Do Daily If You Want To Become More Flexible
      Wide-Leg Side Bend
      ANNIE MULGREW, CHRISTINE GIORDANO
      How to: Remain in a seated position, legs still extended outwards. Move the left foot inward, pressing the bottom of the foot to the inner portion of the thigh. Bend the torso to the right as you reach the right hand to the right knee, calf, or foot (whichever location is most comfortable). At the same time, either extend your left arm upwards, fingers pointed toward the ceiling, or bend the left elbow, reaching the left hand behind the head. Don’t forget to switch sides.
      Runner’s Lunge
      ANNIE MULGREW, CHRISTINE GIORDANO
      How to: Get on all fours, facing the front of your mat. Plant your fingertips or palms firmly into the ground as you extend your left leg behind you, keeping your knee rested or lifted slightly. Press your left heel toward the back of the room. Bring your right foot forward so it’s in line with your right hand. Keep your head upwards. Inhale and exhale, driving your hips further into the ground with each breath. Don’t forget to switch sides.
      Butterfly
      ANNIE MULGREW, CHRISTINE GIORDANO
      How to: Move to a seated position. Bring the bottoms of both feet together, with heels as close or far away from your groin as is comfortable. Bring your hands to the outsides of either feet to stabilise you as you breathe in and out, gently allowing your knees to drop with each breath.
      *This article was originally published on Women’s Health US

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