Yoga Carve (Yoga HIIT) for Core & Upper Legs (10 minute workout)

I have been getting on this alternative yogi vibe train with Yoga Carve (Yoga + HIIT) videos lately!  Fitness is a huge part of my life.  If I don't workout, run or swim every day, I don't feel right.  Getting my sweat on helps me keep my mind right.

In the past five months, I've been teaching a Yoga+HIIT class, twice a week.  At first I found it a little challenging trying to come up with yoga specific moves for the HIIT workout.  I wanted to keep the intensity a little lower (but still intense) and use moves that would help any yogi.

It's definitely gotten easier to draw parallels between yoga poses and strengthening moves.  Although I wanted to keep the intensity on the lower side, some of these workouts have my students (and me, truth) tired and breathing heavy mid-way or by the end of the round!

I've posted two modified yoga carve workouts to the Alt Yoga Vibe YouTube channel  but each one will get your heart rate up and get your muscles working!  When I say modified, I just mean they are shortened.

Usually my classes are 30-35 minutes with actual yoga being the first and last 6-7 minutes each and 16 minutes or so of HIIT.  So these little vids are shorter but can be repeated once or twice if you like.

10 Minute Yoga Carve for Core and Upper Legs


Here's a a look at the video in written from in case you can't do a video but want to get your sweat on!  For each round do the exercise for 20 seconds of work then rest for 10 seconds before repeating, 4 times and move on to the next round.

Warm-up: Surya Namaskar A (sun salutation), adho mukha svanasana (downward facing dog), chaturanga dandasana (low push up), bhujangasana (cobra) and alternate between a low lunge and half splits for a few breaths.

Yoga Carve Workout:

Round 1:  To start, come to crescent lunge with the arms above the head.  Drop the back knee toward the floor (but not touching the floor) while brining the arms down and back, bending the elbows and pulling the arms back toward the back end of the mat.  Continue to move between crescent lunge and back knee bent.  Repeat the whole set twice on each side.

yoga

yoga

Round 2:  Start in plank pose (top of a push-up), lift the right leg up so it's even with the hips.  Inhale and bend the right knee toward the right elbow.  Exhale returning the leg back behind and straight.  Repeat the whole set twice on each side.

Cross Training Yoga Workout

Cross Training Yoga Workout

Round 3:  Bend the knees from plank and come to hands and knees (tabletop pose).  Palms are under the shoulders and knees are under the hips.  Lift and extend your right leg up behind you even with the right hip.  Inhale and swing the leg out to the side, keep a slight bend in the knee and crunch the obliques (side abs).  Exhale bringing the leg back behind.  Keep the leg even with the hip while pushing the mat away with the palms of the hands.  Repeat the whole set twice on each leg.

Cross Training Yoga Workout

Cross Training Yoga Workout

Round 4:  Come to standing.  Bend the right knee out in front of your body, hands at your hips, heart center or out to the sides (think airplane arms).  Inhale and bring the torso forward as you kick the right leg back while extending the leg (warrior III pose).  Exhale bring the right leg forward as you bend the knee out in front. Repeat the whole set twice on each side.

Cross Training Yoga Workout

Cross Training Yoga Workout

Cheers,

Val

Disclaimer: The information on this website (Alt Yoga Vibe) is for informational purposes only and does not substitute for medical treatment or hands on instruction.  If you are experiencing any severe pain or symptoms, please consult a healthcare practitioner.