If you’re like me, you might love yoga for its calming, grounding benefits but also crave the intensity of a full-body workout that really gets your heart pumping.
That’s where HIIT yoga comes in.
The first time I tried it, I was surprised. It brought together the best of both worlds—challenging my body with fast-paced movements while still leaving me feeling centered and mindful.
HIIT yoga is a fusion workout that combines High-Intensity Interval Training (HIIT) with traditional yoga.
This powerful blend pushes your body to the limit with cardio and strength intervals, while also incorporating the flexibility and breath-focused mindfulness of yoga.
In this article, I’ll dive into what HIIT yoga is, how it works, and why it’s a great option if you’re looking to get stronger, improve endurance, and still connect with yourself on a deeper level.
What is HIIT?
To understand HIIT yoga, let’s start with the basics of HIIT.
High-Intensity Interval Training is a workout technique that alternates short bursts of intense exercise with periods of rest or low-intensity recovery.
Basically, the idea is to push your body to its maximum effort during the intense intervals and allow it to recover just enough to go hard again during the next round.
Based on the studies, HIIT workouts are highly effective, as they can burn a lot of calories in a short period while improving cardiovascular fitness and muscle strength.
What makes HIIT yoga different from traditional yoga?
Yoga, in its traditional form, is all about being slow, mindful, and focused on breath and flexibility.
So, how does HIIT yoga stand out?
Instead of holding poses for long periods, HIIT yoga introduces dynamic, fast-paced movements that transition quickly from one pose to the next, often mixed with high-energy cardio moves like jumping jacks or burpees.
For example, during a HIIT yoga session, you might flow through Warrior poses combined with mountain climbers or jump squats, followed by brief rests where you hold calming poses like Child’s Pose.
This, in turn, creates a workout that challenges your body in new ways — mixing the strengthening and stretching benefits of yoga with the fat-burning, high-energy intensity of HIIT.
That’s why I believe it’s a perfect balance of pushing your physical limits while staying connected to your breath.
How does a HIIT yoga class work?
A HIIT yoga session typically follows a structure similar to traditional HIIT: intense bursts of activity followed by short recovery periods.
However, in HIIT yoga, these bursts might involve dynamic yoga sequences that incorporate both strength and cardio.
You’ll often find yourself flowing through poses like Plank to Chaturanga at a fast pace or incorporating jumping moves between yoga sequences.
Here’s an example of what a HIIT yoga workout might look like:
- Warm-up: Begin with gentle stretches, like Cat-Cow or Downward Dog, to warm up your muscles and get your body ready.
- HIIT intervals: Flow through rapid yoga sequences for 30-40 seconds, like Sun Salutations paired with jumping lunges, followed by 10-15 seconds of rest.
- Recovery: Hold a calming pose, such as Child’s Pose, to regain your breath before starting the next round.
Studies have shown that combining strength and cardio in this way can improve endurance and overall fitness levels faster than focusing on one type of training alone.
By alternating between high-energy flows and slower, restorative poses, you’re getting a complete workout that leaves you feeling both physically challenged and mentally refreshed.
The benefits of combining HIIT and yoga
Combining HIIT and yoga offers a variety of benefits that make it a perfect workout for those looking to achieve a balanced fitness routine.
Here are some research-backed benefits of combining yoga with HIIT exercises:
1) Increased calorie burn
HIIT yoga takes the calorie-burning benefits of HIIT and enhances it with full-body movements, often resulting in a higher calorie burn compared to traditional yoga.
The fast-paced intervals elevate your heart rate, promoting fat loss and an “afterburn” effect that continues to burn calories even after your workout.
2) Strength, flexibility, and endurance
By combining intense strength-building intervals with yoga’s flexibility and balance-focused poses, HIIT yoga provides a well-rounded workout that improves all areas of fitness.
A 2021 study noted that HIIT improves both cardiovascular and muscular endurance. On the other hand, yoga enhances mobility and flexibility.
3) Time efficiency
HIIT yoga is perfect for busy schedules.
A typical session can last anywhere from 20 to 40 minutes, but because of the intensity, you’ll achieve the same benefits as a much longer traditional workout.
It’s a great option if you want to fit in a complete workout without spending hours at the gym.
4) Mind-body connection
While HIIT is known for its physical intensity, yoga brings in the element of mindfulness and breath control.
This combination helps reduce stress and promotes mental clarity, making it not just a physical workout but also a mental reset.
Who is HIIT yoga for?
HIIT yoga is versatile enough to be adapted for many different fitness levels.
Whether you’re a beginner just starting your fitness journey or someone who already loves HIIT or yoga, you can adjust the intensity of the workout to meet your needs.
- Beginners: If you’re new to yoga or HIIT, it’s best to start slowly. Focus on mastering the basic movements and listening to your body. You can modify exercises, such as lowering the intensity of a Plank or opting for simpler yoga poses until you feel more confident.
- Experienced practitioners: If you’re already familiar with yoga or HIIT, you can challenge yourself by increasing the pace of your flows or adding more advanced sequences. The beauty of HIIT yoga is that it can always be modified to make it more or less intense, depending on your fitness level.
How to get started with HIIT yoga
When I first started HIIT yoga, I wasn’t sure what to expect.
I loved both yoga and HIIT individually, but combining them felt intimidating.
I quickly learned that all you really need to begin with is an open mind, a yoga mat, and some comfortable workout clothes.
Whether you’re following along with an online class or trying it out in a studio, the key is to listen to your body and go at your own pace.
For me, starting with 20-minute sessions a few times a week helped build my confidence without overwhelming my body.
There were times I needed to modify the movements—lowering the intensity of Plank to Chaturanga or taking extra breaths between flows—and that was okay.
The beauty of HIIT yoga is its flexibility; you can adapt it to your own fitness level while still feeling like you’ve had a solid workout.
If you’re just getting started, I recommend focusing on the form of each movement and gradually increasing the intensity as you get more comfortable. Trust me, you’ll feel stronger and more connected to your body with every session.
Final thoughts
HIIT yoga has become one of my favorite ways to work out because it challenges both my body and mind in ways that few other exercises do.
It pushes me to my limits, yet it also gives me the space to slow down and reconnect with my breath.
That balance is what keeps me coming back to it.
At first, I was nervous about whether I could handle the intensity, but I quickly realized that HIIT yoga is adaptable to whatever pace works for you. It’s about progress, not perfection.
What makes this fusion workout so special is that it offers something for everyone.
Whether you want to burn calories, build strength, or find a way to de-stress after a long day, HIIT yoga provides a complete workout that leaves you feeling strong, centered, and rejuvenated.
If you’re looking for a way to challenge yourself and improve both your physical and mental well-being, I can’t recommend HIIT yoga enough.
