20 Minute HIIT Yoga Session to Build Stamina

Find out how a 20-minute HIIT yoga session can build stamina

HIIT (high-intensity interval training) includes intense movements or activities that get your heart rate up in seconds.

Many people prefer HIIT routines over low-impact workouts. These strenuous moves yield noticeable results in less time and HIIT is an efficient way to build stamina and achieve an enviable shape.

You might be familiar with HIIT workouts, but have you ever heard of HIIT yoga? Find out more below!

Yoga and HIIT: A Double Dose of Fitness  

Yoga is a combination of poses and breathing exercises, so HIIT yoga combines a high-intensity workout with yoga poses.

The high-intensity “asanas” can help you to become more flexible, burn extra calories and build stamina.

In this article, find out more about how to incorporate both of these goals in a twenty-minute HIIT yoga session that works for you.

HIIT Yoga Workout Routine

Here is a list of yoga exercises you can do daily to improve your stamina. This routine will take only fifteen to twenty minutes, and you can complete it anywhere.

1. Child’s Pose

Child’s pose is a great way to start your workout. It is easy to do and prepares you for your HITT yoga session.

The child’s pose also clears your mind and makes you feel calm for the rest of the workout. You can enter a childlike solace while doing this pose.

Sit on the mat with your knees and feet on the ground. Stretch out your arms and move them forward as you bend to put your head on the ground.

Place your hands in front of your head. Make sure your chest and belly rest on your thighs. Stay in the position for 30 seconds to one minute.

Slowly breathe in and out.

2. Cow/Cat Pose

This is one of the most suitable poses for newbies and it makes your back strong and flexible.

To do this post, first you must go into the cow position. Lie on your stomach and stretch push your body up on your hands and knees. In other words, get into the table position.

Make sure your arms are straight and your knees are under your hips. Now that you are in the rest position, inhale.

To go into the cow position, push your lower back downwards while moving your face upwards. Push your pelvis upward.

Now, you need to move your body into the cat position. This is the opposite of the cow position. Exhale, push your tummy in, bring your pelvis down and hang your face downwards.

Do this for one to two minutes.

3. Downward Dog

This pose targets your back and lower body- and it’s one of the most common poses for HIIT yoga.

First, make the table position as you did for the previous pose. Now for this pose, you must keep your hands a bit far in front of your head.

You want to stretch your legs and arms to keep them straight while pushing your hips upward creating a V shape with your body.

Also, keep your head between your arms. Breathe slowly. Hold the position for a minute or two.

4. Plank

Every fitness enthusiast knows about the plank!

This pose is also a form of high-intensity yoga. The plank position strengthens your back, arm and leg muscles. This position targets many body muscles at once.

Rest your hands on the ground and stretch your legs. Only your toes should be touching the ground.

Now lift yourself while stretching your arms and legs upward. You want to hold your body on your hands and feet. Push in your tummy and butt.

Try to keep your butt and back in a line. Hold for 15 seconds.

Release, repeat, and relax.

5. Plank Jump

If you’re a plank pro, try out this tricky move. This is an upgraded version of plank that can build up your stamina.

All you have to do is first go into the plank position. Now, jump your legs to move them outward from the rest position. Hold for a second, jump back in.

Do this for 30 seconds as a beginner. Gradually increase the duration to 2 minutes.

You can take 10-second breaks between each set of 30 seconds.

6. Chair Pose

Chair pose is like squatting. Go into the sitting position without a seat or chair. Stand straight and gently lift yourself while moving your ankles above the ground.

You will be standing on your toes. Now, go back to the sitting position while bending your knees a bit. Hold this position for 10 seconds (for beginners).

The longer you hold this position, the better your stamina. You can do it for as long as 30 seconds. Go to the standing position and do that again about 3 to 5 times.

7. Lunge

Lunges will make your legs more flexible. First, stand with your feet apart and keep your legs straight. Put one leg in front of you and one at the back.

Let’s say you have your left foot forward and right at the back. Stretch your arms straight up while inhaling. Now, as you exhale, bend your left leg and put your hands at your hips.

While doing that, keep your leg at the back as straight as you can. Go back to the standing position.

Do this for a minute and then switch legs.

8. Push Ups (Chaturanga)

The last pose is a high-intensity version of the push-up.

It is a hard nut to crack but it is well-worth a try for its amazing benefits. This pose works your triceps out and strengthens your back, arm and chest.

First, go into the plank position. Put your knees on the ground with your feet facing the ceiling. Hold yourself up with your arms straight.

Now, gently bend your elbows and bring your body downward. Push up again, straightening your arms.

Do this for thirty seconds twice. Take a break of 10 seconds between two sets.

Think Before You HIIT

Remember to do plenty of warm-up exercises before you start your HITT yoga session to avoid injury. If you’re a beginner, you could also take short breaks.

If you have any pain or injury consult a health specialist before doing this workout.

Lastly, start with less moves in each session and increase the number of poses gradually.

Final Thoughts

HIIT is a game changer for those looking to build up their stamina and you can do these poses easily at home in less than twenty minutes.

Complete this routine everyday to strengthen your muscles, become more flexible and keep pushing yourself.