5×5 HITT Yoga: 10 minute full body burner

While yoga is great for flexibility and mental clarity, it is not great at getting the heart rate bumping and burning calories. How about we change all that? By combining body weight cardio moves, this yoga routine is a full body toning and calorie burning machine.

This sequence is a total of 10 minutes with 1 minute intervals. NO rest time here. Every other minute, a series of sun salutations is performed. Do as many sun salutations as you can in one minute. The interval is filled with a high intensity minute. Get ready to stretch and sweat!

Sun Salutation:

Start by standing with feet hip distance apart. Raise arms overhead while breathing in deeply. Fold forward with keeping legs straight. Come up with flat back, still keeping legs straight. Fold forward again. Jump back into a plank. Keeping elbows into the body, come down into a low plank. Push up through upper body to a cobra position. Come back to full plank. Perform push up. Bring hips up in the air to a down dog position. Bend knees and jump towards hands. Fold over while straightening legs.  Come up to flat back. Fold over again. Sweep arms up to bring upper body to standing.

Equipment: Timer, Mat

Time Move Description
0:00 – 1:00
Sun Salutations
1:00 – 2:00 Plank jacks In plank position, jump feet out to side and then together
2:00 – 3:00
Sun Salutations
3:00 – 4:00 Chair with upper body twist In chair position, twist to RIGHT with RIGHT arm to sky and LEFT arm to ground, switch direction of arms
4:00 – 5:00
Sun Salutations
5:00 – 6:00 Plank tuck jumps In plank position, jump both feet in towards body and out to plank again
6:00 – 7:00
Sun Salutations
7:00 – 8:00 Jumping lunges Jump right foot forward with left behind into a lunge, jump to switch position of feet
8:00 – 9:00
Sun Salutations
9:00 – 10:00 Walking planks In plank position, walk hands out in front of face and then walk back under shoulders, repeat

Sun Salutations

Plank Jacks

PlankPlank Jacks

Chair with Upper Body Twist

Twisting front chair poseTwisting front chair pose 2

Plank Tuck Jumps

PlankPlank Tucks


Jumping Lunges

Jumping Lunges 2Jumping Lunges

Walking Planks

Plankextended plank

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