HIIT: A 40-Minute High Intensity Interval Training Workout You'll Love

{"slug":"hiit-high-intensity-interval-training-workout","recentPosts":[{"id":"clgc1nu7j1uwk0birznqai3x1","slug":"10-yoga-poses-for-multiple-sclerosis","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"10 Yoga Poses to Enhance Wellness for Multiple Sclerosis Patients","subTitle":null,"seoTitle":null,"seoDescription":"Learn about Yoga for Multiple Sclerosis and how it can help manage symptoms. Improve your quality of life with these yoga poses.","readTime":null,"excerpt":"Discover yoga for multiple sclerosis - improve your quality of life with these poses.","tags":[],"createdAt":"2023-04-11T09:12:29.35505+00:00","coverUrl":"aydrjq4doquwuaot8kt7.jpg","content":{"text":"Multiple sclerosis (MS) is a chronic autoimmune disease that affects the central nervous system. It can cause a range of symptoms, including fatigue, muscle weakness, and difficulty with balance and coordination. While there is no cure for MS, practicing yoga can help manage symptoms and improve overall health and well-being. Before starting a yoga practice, it's important to consult with a healthcare provider to ensure safety and effectiveness.\\n\\nBenefits of Yoga for Multiple Sclerosis\\nStress and Fatigue Reduction: Yoga provides a calming and relaxing effect on the body and mind, which can help ease the mental and physical stresses of MS. It can lead to a reduction in fatigue levels and promote a more peaceful state of mind.\\nImproved Balance and Coordination: MS can cause issues with balance and coordination, but yoga can help improve these areas. The practice of yoga involves movements that require balance and coordination, which can improve the function of the nervous system.\\nIncreased Flexibility and Strength: Yoga poses require the use of muscles that may not be utilized in everyday activities. Practicing yoga regularly can lead to increased flexibility and strength, which can improve overall fitness levels.\\nRespiratory Function Improvement: MS can affect respiratory function, but yoga can help improve breathing patterns. Certain yoga practices involve deep breathing exercises that can help increase lung capacity and oxygenation of the body.\\nPain Management: MS can cause pain and discomfort, but yoga can be an effective tool for managing these symptoms. The gentle movements of yoga can help relieve tension and tightness in the muscles, which can reduce pain and improve overall comfort.\\nImproved Overall Health and Well-Being: By providing a range of physical and mental benefits, yoga can improve overall health and well-being for individuals with MS. Regular practice can promote a sense of inner calm and peacefulness, which can positively impact all areas of life.\\n\\nYoga Poses for Multiple Sclerosis Symptom Management\\nSeated or chair yoga poses are ideal for individuals with limited mobility, while standing poses are suitable for those with greater mobility. Focus on poses that improve balance, coordination, and flexibility, such as:\\n\\n1.Child's Pose (Balasana): \\n\\nSit on your heels with your knees apart, and fold your torso forward, resting your forehead on the floor. Stretch your arms forward, palms facing down. Hold for 5-10 deep breaths.\\n\\n2.Cat-Cow (Marjaryasana-Bitilasana): \\n\\nStart on your hands and knees, with your wrists under your shoulders and knees under your hips. Inhale and lift your chest and tailbone towards the ceiling (Cow pose), and exhale, rounding your spine towards the ceiling (Cat pose). Repeat for 5-10 breaths.\\n\\n3.Warrior II (Virabhadrasana II): \\n\\nFrom a standing position, step your left foot back and turn it out 90 degrees. Bend your right knee, keeping it directly over your ankle. Extend your arms out to the sides, and gaze over your right hand. Hold for 5-10 breaths and repeat on the other side.\\n\\n4.Tree Pose (Vrksasana): \\n\\nStand with your feet hip-distance apart, and shift your weight onto your left foot. Place your right foot on your left thigh, and balance here. Place your hands in prayer position at your heart or extend your arms overhead. Hold for 5-10 breaths and repeat on the other side.\\n\\n5.Downward-Facing Dog (Adho Mukha Svanasana): \\n\\nFrom a tabletop position, walk your hands forward and lift your hips up and back, forming an inverted V-shape with your body. Press your hands and feet into the ground and hold for 5-10 breaths.\\n\\n6.Warrior I (Virabhadrasana I): \\n\\nFrom a standing position, step your left foot back and turn it out 45 degrees. Bend your right knee, keeping it directly over your ankle. Extend your arms overhead and gaze forward. Hold for 5-10 breaths and repeat on the other side.\n\\n7.Sphinx Pose (Salamba Bhujangasana): \\n\\nLie on your stomach with your elbows under your shoulders and forearms on the ground. Press into your forearms and lift your chest up, keeping your shoulders relaxed. Hold for 5-10 breaths.\n\\n8.Bridge Pose (Setu Bandha Sarvangasana): \\n\\nLie on your back with your knees bent and feet hip-distance apart. Press into your feet and lift your hips up, keeping your arms and shoulders on the ground. Hold for 5-10 breaths.\\n\\n9.Triangle Pose (Trikonasana): \\n\\nFrom a standing position, step your left foot back and turn it out 90 degrees. Extend your arms out to the sides and reach forward with your right hand, placing it on your shin or a block. Gaze up at your left hand. Hold for 5-10 breaths and repeat on the other side.\\n\\n10.Corpse Pose (Savasana): \\n\\nLie on your back with your arms and legs extended. Close your eyes and focus on your breath, allowing your body to fully relax. Stay here for at least 5-10 minutes.\\n\\nBreathing and Meditation Practices for Yoga for Multiple Sclerosis\\nHere are some breathing and meditation practices that can be incorporated into a yoga practice for multiple sclerosis symptom management:\\n\nDeep Breathing: Sit comfortably and take deep, slow breaths through the nose, filling the lungs completely. Exhale slowly through the nose, releasing all the air. Repeat for several minutes.\\nAlternate Nostril Breathing: Sit comfortably and use the thumb to close one nostril while inhaling through the other. Then, use the ring finger to close the opposite nostril while exhaling through the first. Repeat for several minutes.\\nMindful Breathing: Focus on the sensation of the breath as it enters and leaves the body. If the mind wanders, gently bring the focus back to the breath.\\nBody Scan Meditation: Lie down or sit comfortably and bring attention to each part of the body, starting from the toes and moving up to the head. Notice any sensations or tensions and release them as you move through each part.\\n\\nConclusion\\nPracticing yoga can provide many benefits for individuals with multiple sclerosis, including reduced stress and fatigue, improved balance and coordination, and increased flexibility and strength. Incorporating yoga poses and practices into your routine can help manage symptoms and improve overall health and well-being. Remember to consult with a healthcare provider and find a qualified yoga teacher to begin a safe and effective practice."},"category":["fitness"]},{"id":"clg55sr3657wd0airoeszt66q","slug":"yoga-for-carpal-tunnel-syndrom","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga for Carpal Tunnel: Top 10 Yoga Poses, Benefits, FAQs","subTitle":null,"seoTitle":null,"seoDescription":"Alleviate carpal tunnel symptoms with yoga! Discover 10 poses to reduce pain and improve wrist and hand health. Learn best practices and protect yourself.","readTime":null,"excerpt":"Relieve carpal tunnel with yoga! 10 poses to manage symptoms and improve wrist and hand health.","tags":[],"createdAt":"2023-04-06T13:33:53.820514+00:00","coverUrl":"fyzezortjqar8ovbd4vf.jpg","content":{"text":"Do you ever experience pain or tingling in your hands and fingers? It could be carpal tunnel syndrome, a common condition that affects many people who use their hands and wrists frequently. Carpal tunnel syndrome is caused by the compression of the median nerve in the wrist, which can lead to discomfort, numbness, and weakness in the hand and fingers.\\nFortunately, yoga can offer a natural and effective way to manage carpal tunnel syndrome symptoms. In this article, we'll explore some yoga poses and practices that can help relieve pain and improve flexibility in the wrists and hands.\n\n\\nBenefits of Yoga for Carpal Tunnel Syndrome\\nYoga has many benefits for overall health and wellness, and it can be particularly helpful for managing carpal tunnel syndrome symptoms. Here are just a few of the benefits:\\nReducing pain:\\n Certain yoga poses can help stretch and strengthen the muscles in the wrist and hand, which can reduce pain and discomfort.\\nImproving flexibility: \\nTight muscles and tendons in the wrist and hand can exacerbate carpal tunnel syndrome symptoms, but yoga can help improve flexibility and mobility.\\nReducing stress:\\n Stress and tension in the body can contribute to carpal tunnel syndrome symptoms, but yoga can help reduce stress levels and promote relaxation.\n\\n\\nYoga Poses for Carpal Tunnel Syndrome Relief\\nYoga poses, or asanas, can be a powerful tool for managing carpal tunnel syndrome symptoms. Here are a few poses to try:\\n\n\\n1.Gomukhasana (Cow Face Pose): \\n\\nThis pose can help stretch the wrists and forearms, reducing pain and stiffness. To perform this pose, sit on the floor with your legs extended in front of you. Bend your right knee and place your right foot on the floor, outside your left thigh. Bring your left heel toward your right buttock. Cross your left arm over your right arm and bring your palms together. Hold for 5-10 breaths, then switch sides.\\n\n\\n2.Adho Mukha Svanasana (Downward-Facing Dog Pose): \\n\\nThis pose can help stretch the muscles in the hands, wrists, and arms, improving flexibility and reducing pain. Start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Lift your hips up and back, straightening your arms and legs. Press your hands into the floor and lengthen through your spine. Hold for 5-10 breaths.\\n\n\\n3.Garudasana (Eagle Pose): \\n\\nThis pose can help strengthen the muscles in the hands and wrists, which can improve grip strength and reduce pain. To perform this pose, stand with your feet hip-width apart and your arms at your sides. Bring your right arm under your left arm, and bend both elbows to bring your palms together. Cross your right thigh over your left thigh. Balance on your left foot and hold for 5-10 breaths, then switch sides.\\n\n\\n4.Utthita Trikonasana (Extended Triangle Pose): \\n\\nThis pose can help stretch the wrists and forearms, promoting flexibility and reducing pain. To perform this pose, stand with your feet about 3-4 feet apart. Turn your right foot out 90 degrees and your left foot in slightly. Reach your right arm forward and hinge at your hip to reach your right hand toward your right shin or the floor. Extend your left arm straight up toward the ceiling. Hold for 5-10 breaths, then switch sides.\\n\n\\n5.Padangusthasana (Big Toe Pose): \\n\\nThis pose can help stretch the muscles in the hands, wrists, and arms, improving flexibility and reducing pain. To perform this pose, stand with your feet hip-width apart. Inhale and lift your arms up overhead. Exhale and fold forward, reaching for your big toes with your hands. Hold for 5-10 breaths.\\n\\n6.Marjariasana (Cat Pose): \\n\\nThis pose can help stretch and mobilize the wrists, reducing stiffness and promoting flexibility. To perform this pose, start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Inhale and arch your back, lifting your tailbone and dropping your belly. Exhale and round your spine, tucking your chin to your chest. Repeat for several breaths.\n\\n7.Bitilasana (Cow Pose): \\n\\nThis pose can help stretch and mobilize the wrists, reducing stiffness and promoting flexibility. To perform this pose, start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Inhale and arch your back, lifting your tailbone and dropping your belly. Hold for a breath or two, then return to neutral spine.\n\\n8.Matsyasana (Fish Pose):\\n\\nThis pose can help stretch the chest and shoulders, relieving tension in the upper body and reducing carpal tunnel syndrome symptoms. To perform this pose, lie on your back with your knees bent and your feet flat on the floor. Lift your hips and slide your hands, palms down, under your buttocks. Press your forearms and elbows into the floor and lift your chest. Hold for 5-10 breaths.\\n\\n9.Baddha Konasana (Butterfly Pose):\\n \\n\\nThis pose can help stretch the inner thighs, hips, and groin, which can alleviate pressure on the wrists and hands. To perform this pose, sit on the floor with the soles of your feet together and your knees bent out to the sides. Hold your ankles or feet with your hands and gently press your knees down toward the floor. Hold for 5-10 breaths.\n\\n10\\n.\\nUttanasana (Standing Forward Bend)\\n: \\n\\nThis pose can help stretch the muscles in the hands, wrists, and arms, reducing stiffness and promoting flexibility. To perform this pose, stand with your feet hip-width apart. Inhale and lift your arms up overhead. Exhale and fold forward, reaching for the floor with your hands. Hold for 5-10 breaths. If you have difficulty reaching the floor, you can place your hands on blocks or a chair seat.\n\n\\nBreathing and Meditation Practices for Carpal Tunnel Syndrome Relief\\nIn addition to yoga poses, breathing exercises and meditation can be helpful for managing carpal tunnel syndrome symptoms. Here are a few practices to try:\\nDeep Breathing:\\n Taking slow, deep breaths can help reduce stress and tension in the body, which can contribute to carpal tunnel syndrome symptoms.\\nGuided Meditation:\\n Guided meditations can help promote relaxation and reduce stress, which can in turn reduce carpal tunnel syndrome symptoms.\\nVisualization:\\n Visualizing the body healing and repairing itself can help reduce pain and promote healing in the wrists and hands.\n\\n\\nTips for Practicing Yoga with Carpal Tunnel Syndrome\\nWhen practicing yoga with carpal tunnel syndrome, it's important to listen to your body and modify your practice as needed. Here are a few tips to keep in mind:\\nUse Props\\n: Props like blocks or straps can help make poses more accessible and comfortable.\\nModify Poses\\n: If a pose is too painful or uncomfortable, modify it or skip it altogether.\\nBe Mindful\\n: Pay attention to your body and how it feels during your practice. If a certain pose or practice is causing pain or discomfort, stop and modify or skip it.\\n\\nConclusion:\\nManaging carpal tunnel syndrome symptoms can be a challenge, but incorporating yoga into your routine can be a natural and effective way to find relief. By practicing yoga poses, breathing exercises, and meditation regularly, you can improve flexibility, reduce pain, and promote relaxation in your wrists and hands. Give it a try and see how yoga can benefit your carpal tunnel syndrome symptoms today!\n\n\\nFrequently Asked Questions about Carpal Tunnel Syndrome\\n\\nQ1. How can yoga help people with carpal tunnel syndrome?\\nAns: \\nYoga is a great way to manage carpal tunnel syndrome symptoms! Certain yoga poses can help stretch and strengthen the muscles in the wrists, hands, and arms, which can relieve pressure on the median nerve and reduce symptoms like pain, numbness, and tingling. Plus, practicing yoga can help reduce inflammation, increase flexibility, and improve circulation in the affected area.\\n\\nQ2. What yoga poses should you avoid with carpal tunnel?\\nAns:\\n If you have carpal tunnel syndrome, it's important to avoid yoga poses that put too much pressure on the wrists or require excessive bending or flexing of the hands. Poses like Chaturanga Dandasana (Four-Limbed Staff Pose), Adho Mukha Svanasana (Downward-Facing Dog Pose), and Plank Pose can worsen carpal tunnel symptoms and should be avoided. Instead, focus on poses that gently stretch and strengthen the wrists and hands.\n\\nQ3.What are the best practices for carpal tunnel?\\nAns:\\n In addition to practicing yoga, there are several other best practices for managing carpal tunnel syndrome. These include taking frequent breaks from repetitive tasks that strain the wrists and hands, using ergonomic tools and equipment to reduce strain, maintaining good posture, and engaging in regular exercise and stretching to promote overall health and flexibility. It's important to take care of yourself both on and off the mat!\n\\nQ4.How can you protect yourself from carpal tunnel?\\nAns:\\n There are several steps you can take to protect yourself from developing carpal tunnel syndrome. Using ergonomic tools and equipment, taking frequent breaks from repetitive tasks, and maintaining good posture can all help reduce your risk. Engaging in regular exercise and stretching can also help keep your hands and wrists healthy and flexible. Remember to listen to your body and take action if you notice any symptoms of carpal tunnel syndrome, such as pain, numbness, or tingling in the hands or wrists. A healthcare provider can help diagnose and treat any issues before they become more serious."},"category":["fitness"]},{"id":"clg3manw0c2300bk8q089x7gd","slug":"yoga-for-improved-mobility","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Top 10 Yoga Poses for Improved Mobility: Unlock Your Body's Potential","subTitle":null,"seoTitle":null,"seoDescription":"Yoga is an incredibly efficient tool for improving your mobility for the better, regardless of your age, background, or ability.","readTime":null,"excerpt":"Learn about the best yoga poses for improving your mobility.\n","tags":[],"createdAt":"2023-04-05T11:40:10.955124+00:00","coverUrl":"mo0n5st8ek3dj2p0m8ib.jpg","content":{"text":"We know that yoga can help elevate your mental and emotional wellbeing, but it’s actually an incredibly efficient tool for improving your mobility for the better, regardless of your age, background, or ability.\\nWhat do we mean by mobility, and why is it important? Mobility refers to the level of ease with which you can move your body. This affects your ability to walk, run, lift, and engage in physical activities like sports, dancing, or just playing in the backyard with your kids or grandkids. Your level of mobility directly translates to your overall well-being, and it can greatly influence whether or not you experience chronic pain.\\n\\nHow Yoga Improves Mobility?\\nA typical yoga practice includes performing a holistic routine of stretches that work to improve your flexibility, balance, and strength — which all directly impact your mobility. Let’s break down how each of those factors work.\\nFlexibility refers to the range of motion between your joints and muscles, and an inflexible body is rigid, stiff, and achy, with a relatively small range of motion. A regular yoga routine can help lengthen and strengthen your muscles, improving your range of motion while preventing injury and reducing your risk for chronic pain. Along with increasing mobility, improving your flexibility also puts less strain on your body overall.\\nBuilding strength is crucial to achieve better mobility, since stronger muscles give you better stability, balance, and control over your movements. Yoga targets muscle groups and makes them stronger, more toned, and more capable of increased movement with more control. Increasing strength also helps prevent injury, improves your sense of balance, and reduces your risk for issues later in life – like osteoporosis.\\nIt may be surprising to learn that yogic breathing can also help improve your mobility. By calming your mind, improving your awareness, and relaxing your body, you can build a greater connection with your physical self and reduce tension. This can lead to an increase in your range of motion and a better understanding of your personal limitations.\\nThe best part about yoga is that it's low impact, and it's approachable for everyone. It doesn’t matter how old you are, or whether or not you’re a beginner. You can start out with slow, gentle movements that can greatly improve your mobility without the risk of injury. You can also practice yoga in the comfort of your own home, by following the sequence below or working with one of the many qualified yoga instructors available here at \\nMyYogaTeacher\\n.\\n\\nYoga Poses for Better Mobility\\nTo get started practicing yoga for improved physical mobility, try performing the poses below several times per week over an extended period of time. \\n1.Sun Salutations\\n\\nStart at the top of your mat in Mountain pose, with your hands in prayer position. With flowing, dynamic movement, progress through the following postures 3 or more times:\\nUpward Salute\\nStanding Half-Forward Bend\\nStanding Forward Fold\\nLow Lunge (left foot forward)\\nPlank\\nFour-Limbed Staff pose\\nUpward Facing Dog or Cobra\\nDownward Facing Dog\\nLow Lunge (right foot forward)\\nStanding Half-Forward Bend\\nStanding Forward Fold\\nUpward Salute\\nReturn to Mountain pose\\nRepeat\\n\\n2. Chair Pose\\n\\nStand in Mountain pose at the top of your mat, with your hands at your sides and feet hip distance apart. As you inhale, raise your hands over your head, with your arms parallel with your ears. As you exhale, hinge slightly at your waist, bend your knees and lower your torso forward as if you were about to sit down in a chair. Keep your core engaged and your spine straight while you hold this posture for several breaths.\\n\\n3. Downward Facing Dog\\n\\nStart in a tabletop position, with your hands and knees on your mat. Push up from your hands and knees, lifting your hips until you are balanced on your hands and feet, with your body resembling an inverted “v.” Keep your head in between your arms, ears balanced over your shoulders, and stay in this pose for several breaths.\\n\\n4. Low Lunge\\n\\nFrom your position in Downward Dog, you can easily transition to Low Lunge by bringing your left foot forward and bending your left leg at the knee. With your right leg behind you, gently kneel on your right knee. Inhale as you reach your arms up over your head, parallel with your ears. Expand your chest, lengthen your spine, keep your chin level and your gaze focused forward in front of you.\\n\\n5. Plank\\n\\nLie face down on your mat, and using your palms to push up from the floor, lift your body until you are balanced on your palms and the toes of your feet. In this pose, your body should be positioned in a straight line, with your gaze directed at the floor in front of you. Hold for a few breaths, or for 30-60 seconds if you are feeling strong in this pose.\\n\\n6. Cobra Pose\\n\\nStart by laying with your stomach facing down on the floor, with your legs straight and your arms folded under your head. Place your palms on the mat parallel to your chest. Slightly lift your head off the mat, keeping your head and back aligned, and press your thighs together. Now, steadily pull your elbows towards your rib cage keeping your hands underneath your shoulders. With a deep inhale, press your hands into the mat, curl your shoulders backward, and lift your upper body off the mat, arching your back. Hold this position for a few breaths and then rest.\\n\\n7. Cat-Cow Pose\\n\\nStart in a tabletop position with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your spine. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.\\n\\n8. Bow Pose\\n\\nLie down on your stomach with your forehead against the mat and your hands resting at your sides. Inhale and engage your core, slightly lifting your torso up, bending your legs and grabbing your ankles with each hand. Open your chest and lift your chin, so that your gaze is facing forward. Maintain a steady breath while holding this pose, allowing your body to gently rock back and forth with each inhale and exhale. Release after 20-30 seconds.\\n\\n9. Bridge Pose\\n\\nStart by lying on your back with your knees bent. On your next exhale, tuck your chin and lift your hips, being careful not to allow your knees to splay outward. Interlace your fingers on the floor underneath you and lift your hips higher, while staying in the pose for 5-10 breaths.\\n\\n10. Corpse Pose\\n\\nSit on your yoga mat and lower your body to the floor, relaxing your legs and letting your arms rest on the floor at your sides, palms up. Keep your eyes closed and focus on your breathing. Relax the muscles in your face and neck, and visualize every part of your body letting go of all tension. Hold this pose for 5-7 minutes.\\n"},"category":[]},{"id":"clg0gw3o0ycc30ak0rlfm4ea9","slug":"yoga-for-endometriosis","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga for Endometriosis: 6 Easy Poses to Try at Home","subTitle":null,"seoTitle":null,"seoDescription":"Yoga can help ease symptoms of endometriosis, and it’s a great option for women who are looking for a low-risk, low impact way to cope with the condition.","readTime":null,"excerpt":"Learn the best yoga poses for endometriosis symptoms.\n","tags":[],"createdAt":"2023-04-03T06:45:34.990165+00:00","coverUrl":"htglzgglkwtr6is6mzmi.jpg","content":{"text":"Endometriosis is a disorder that affects about 190 million women worldwide, causing painful periods, infertility, and other severe symptoms that can significantly reduce the overall quality of their lives. While science is still working to fully understand endometriosis, right now there are a few ways in which women can manage the symptoms of this painful condition, including medication, surgery and various forms of therapy. Yoga can also help ease symptoms, and it’s a great option for women who are looking for a low-risk, low impact way to cope with endometriosis.\\nYoga helps reduce the troubling symptoms of endometriosis in a few different ways. The overall practice of yoga activates the parasympathetic nervous system, which is responsible for operating the body's relaxation and digestive responses. These responses tell your body to slow down and rest, which are crucial when it comes to reducing the pain, anxiety, and stress that comes with endometriosis.\\nYoga also enhances blood flow to your reproductive organs, which can help reduce inflammation and promote healing. Yoga poses work to stretch the muscles and tissues around your uterus and ovaries, which can help reduce the intensity and duration of menstrual cramps.  Endometriosis commonly causes intense chronic pain in the pelvis, lower back, and hips, which yoga can help alleviate through gentle stretches and movement that help open up and relax the muscles in these areas.\\nEndometriosis can also cause infertility due to scarring around the reproductive organs, but yoga can help offset this issue by increasing blood flow to the area and lowering inflammation. Yoga also works to balance your hormones by reducing cortisol and other stress hormones and regulating your menstrual cycle.\\nIn terms of mental health, yoga is one of the most effective tools in managing anxiety and depression, which are common symptoms of endometriosis. This condition can cause immense chronic pain, which typically results in emotional distress that yoga can help alleviate. Yoga sends signals to your mind and body that encourage both to relax, reducing tension, calming anxious thoughts, and improving your sense of well-being.\\n\\nWhat Types of Yoga are Best for Endometriosis?\\nThere are many different kinds of yoga, but if you’re experiencing symptoms of endometriosis you may want to stick with gentle postures like those you would perform in Hatha, Restorative, Gentle, or Yin yoga. These types of yoga focus on easy, low-impact movement, along with relaxation and stress reduction, and they typically involve some type of yogic breath work – which can also help reduce inflammation and chronic pain.\\nIf you’re considering yoga for managing your symptoms of endometriosis, there are certain precautions you should take in order to avoid making those symptoms worse. While you’re on your period, it’s important to avoid inverted postures that might interrupt or change your body’s natural flow. If a specific posture causes pain or discomfort, exit the pose immediately and take a break. It’s important to listen to your body and avoid any kind of position that doesn’t feel good. If you’re unsure about your alignment or you’d like some guidance on how to practice yoga for endometriosis, you can enroll in an online class or book a private session with one of the instructors here at \\nMyYogaTeacher\\n.\n\\n6 Easy Yoga Poses for Endometriosis\\nIf you’re experiencing the painful symptoms of endometriosis, try the gentle poses below for some relief.\\n1.Child’s Pose\\n\\nStart on your hands and knees and then lower yourself down so that your backside is resting on your heels, and your big toes are touching each other. Move your hands forward, palms down, so that your forehead is resting on the floor. Allow your spine to lengthen and your neck muscles to fully relax. Breathe deeply and mindfully while staying in this pose for 5-6 minutes.\n\\n2. Cat-Cow Pose\\n\\nStart in a tabletop position with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your spine. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.\\n\\n3. Fixed Angle Pose\\n\\nSit on your yoga mat with your knees bent and the soles of your feet pressed against each other. With your spine straight, press your hands behind you and gently open up your chest and tuck in your abdomen. Hold the pose for 1-2 minutes.\\n\\n4. Seated Forward Fold Pose\\n\\nSit in the center of your mat with your legs stretched out in front of you. Take a deep inhale and raise your arms directly over your head. As you exhale, slowly lean forward and place your head and chest on top of your legs, and grab your big toes with both of your hands. Tuck your chin and curl abdomen, relaxing your lower back as you sink into this pose. Hold for one minute.\\n\\n5. Supine Twist Pose\\n\\nLie on the floor with your knees bent and bring them to your chest. Slowly and mindfully drop your left side while extending your arms outward in a “t” shape. Hold this pose for about 30 seconds while breathing mindfully. Bring your knees back to your chest, and then repeat on your right side.\\n\\n6. Legs Up The Wall Pose\\n\\nPlace a folded blanket parallel against a wall. Sit sideways in the middle of the blanket, and turn yourself toward the wall, lifting your legs up and propping them against the wall. Lay back comfortably, rest your head and neck on the floor, and fully straighten your legs. Spread your arms out to your sides with your palms facing up. Allow your chest, abdomen, and pelvis to completely relax. Breathe evenly and mindfully while holding this pose for 5-8 minutes.\\n\\nPranayama for Endometriosis\\nYogic breath work can help ease feelings of stress and anxiety, while giving you tools with which to manage pain. Try these breathing exercises to encourage a sense of calm and relaxation.\\n1.Nadi Sodhana or “Alternate Nostril Breathing”\\nExhale completely, and then place your right index finger onto your right nostril, and breathe deeply in through the left. Alternate and place your thumb over your left nostril, and exhale through your right. Continue alternating, repeating at least 10 times.\\n\\n2. Ujjayi or Ocean’s Breath\\nStart by breathing in through your mouth. As you exhale, pull in your chin in toward your body and so that your throat is partly constricted. Then, breathe in and out through your nose, making a slight sound that is similar to the ocean.\\n"},"category":["yoga_poses"]},{"id":"clg0fojrzxeqr0biq6yvfzdjk","slug":"yoga-for-acid-reflux","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga and Digestion: 8 Poses to Help Ease Acid Reflux Symptoms","subTitle":null,"seoTitle":null,"seoDescription":"Yoga helps alleviate symptoms of acid reflux and prevent onset by reducing stress and anxiety, activating your digestive system, and improving your posture.","readTime":null,"excerpt":"Learn the best poses for reducing acid reflux.\n","tags":[],"createdAt":"2023-04-03T06:11:42.97583+00:00","coverUrl":"ckauzlgegiwd249grkhg.jpg","content":{"text":"If you experience acid reflux on a regular basis, then you’re already familiar with how it typically unfolds. It often starts with a burning sensation in your chest and the repeated urge to burp and let go of accumulated gas. There are lots of reasons why acid reflux occurs, including a number of lifestyle factors like poor diet and emotional stress. Thankfully, yoga can help manage symptoms and reduce episodes if they are stress-related. \\n\\nHow Yoga Helps with Acid Reflux\\nOne of the ways that yoga helps reduce acid reflux is by reducing stress and anxiety. These are the common culprits for acid reflux, because they cause your body to engage in a cascade of fight/flight/freeze responses that includes increased production of stomach acid. By reducing your stress and anxiety, you can help your body avoid switching on that fight/flight/freeze response.\\nAnother way that yoga can reduce acid reflux is through improving your posture and alignment. Poor posture can contribute to chronic acid reflux by placing too much pressure on your stomach and esophagus. Yoga postures that correct your alignment — like Downward Facing Dog and Standing Forward Fold — help relieve this pressure and prevent the onset of acid reflux. It’s important to note that in order to truly improve your posture, you need to practice these poses regularly and for the long term – over time they can help reduce your risk of developing acid reflux in the first place.\\nYoga can also help regulate your digestive system, which is another factor that contributes to acidity. When food gets stuck in your digestive tract, it can cause gas and bloating, slowing your entire digestive system down, which eventually manifests in your stomach with an acidic reaction. By stimulating your digestive system, you can help your body move and process food smoothly through your digestive tract without gas, bloating, or acidity.\\nOne of the most important ways yoga can help prevent acid reflux is by strengthening your diaphragm, which is the muscle that prevents acid from moving up into your esophagus. When the diaphragm is weak or tense, it can actually allow acid reflux to rise up from your stomach and push its way into your esophagus, which is what causes that uncomfortable burning sensation in your chest. Yoga postures that promote diaphragmatic breathing, such as Seated Forward Fold and Corpse pose can help strengthen this muscle and prevent acid reflux.\n\\n\\n8 Effective Yoga Poses for Acid Reflux\\nIn order to get the most benefit from practicing yoga for acid reflux, it’s recommended that you develop a regular routine that involves performing yoga at least 3-4 times per week for 6-9 months. This isn’t a quick fix, but with a long term commitment you can reduce the onset of acid reflux and improve your overall quality of life.\\nThe poses below are basic, primary yoga poses you can practice in your very own home. If you’re unsure how to practice the postures, or you’d like some professional guidance, try working with one of our certified yoga instructors at \\nMyYogaTeacher\\n.\\n1.Mountain Pose\\n\\nStart by standing at the top of your mat with your feet hip distance apart. Balance your weight evenly on both feet. Keep your arms relaxed at your sides, with your spine straight and your chest lifted. Your gaze should be focused straight ahead of you while you breathe easily and gently. Hold the pose for 1-2 minutes.\n\\n2. Standing Forward Fold\\n\\nStand at the front of your mat, feet hip distance apart. Exhale and bend forward from the waist, with your knees slightly bent and touching your hands to the floor in front of your feet. Inhale and exhale, allowing your torso to extend without rounding your back. Lengthen and soften your neck, and let the muscles of your thighs and lower back open and release any built-up tension. Hold the pose for 1-2 minutes.\\n\\n3. Downward Facing Dog Pose\\n\\nWith your hands and knees on the floor, push your hips upward until you are balancing on your hands and feet, and your body resembles an inverted “v” shape. Reach your heels toward the floor, stretching your hamstrings and activating your thighs. Keep your head between your arms, lengthening your side-body as you stretch. Stay here for several breaths.\\n\\n4. Seated Spinal Twist Pose\\n\\nSitting with your knees bent and your feet tucked in next to your left butt cheek, inhale with your spine straight, lifting your chest. As you exhale, rotate your torso to your right. Position your right hand on the floor just slightly behind you, and rest your left hand on your right knee. On your next breath, rotate a little more as you exhale, turning your head to look over your right shoulder. Hold this pose for 20 to 30 seconds, then repeat on the other side.\\n\\n5. Cat-Cow Pose\\n\\nStart with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your back. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.\\n\\n6. Child’s pose Pose\\n\\nStart on your hands and knees and then lower yourself down so that your backside is resting on your heels, and your big toes are touching each other. Move your hands forward, palms down, so that your forehead is resting on the floor. Allow your spine to lengthen and your neck muscles to fully relax. Breathe deeply and mindfully while staying in this pose for 5-6 minutes.\n\\n7. Seated Forward Fold Pose\\n\\nStart by sitting on your yoga mat with your legs stretched out in front of you. Come onto your sit bones and inhale with a straight spine. Raise your arms over your head and as you exhale, begin to bend forward by hinging at your waist. Slowly lower your torso toward the tops of your legs, allowing your spine to curve forward as you reach your legs. Hold this pose for 30-60 seconds.\\n\\n8. Corpse Pose\\n\\nSit on your yoga mat and lower your body to the floor, relaxing your legs and letting your arms rest on the floor at your sides, palms up. Keep your eyes closed and focus on your breathing. Relax the muscles in your face and neck, and visualize every part of your body letting go of all tension. Hold this pose for 5-7 minutes."},"category":["yoga_poses"]}],"randomPosts":[{"id":"clda2r496083c0ak7xfyb3sqr","slug":"beginners-guide-to-shakti-yoga","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"What is Shakti Yoga? Beginner’s Guide to Shakti Yoga","createdAt":"2023-01-24T10:08:22.599414+00:00","coverUrl":"j6pbujfzshx7tpqftipc.jpg","content":{"text":"Maybe you’ve seen it offered at your local yoga studio or online, but you haven’t tried it because you’re not quite sure what it is. Shakti yoga, or Shakti yoga flow, is a dynamic, energizing form of yoga that isn’t as commonly known as other types of yoga — like Kundalini, Vinyasa, Flow, or Power yoga.\\nIt can be intimidating to learn a new kind of yoga you’re unfamiliar with, but if you’ve never given Shakti yoga a try, we recommend giving it a chance. Shakti yoga not only increases your energy levels, but it also improves your awareness, focus, and awakens your inner god or goddess. We’ve put together a beginner’s guide to help you know what to expect from your first class, and the benefits that come from this powerful practice. \n\\nOrigin of Shakti Yoga\\n\\nThe root of Shakti yoga lies in Hinduism, where Shakti is revered as a female goddess that embodies divine feminine power, known as The Great Divine Mother. We can think of Shakti as a goddess, but to gain a deeper understanding of the power of Shakti, it’s helpful to consider her as an essence that lives inside all of us — regardless of our gender identity. \n\\nShakti is formless and yet can take on any form — different goddesses, energies and personalities — and she can activate other Hindu gods. Think of Shakti as a limitless, boundless energy that can be called upon through mantras, chants, breath work, meditations, and yogic movement. Her energy lives coiled at the base of your spine, and you can gain access to it through Shakti yoga flow.\\n\\nWhat is Shakti Yoga?\\n\\nParticipating in Shakti yoga can awaken this energy and move it up your spine, channeling it through your chakras. Like a Vinyasa class, Shakti yoga utilizes dynamic, flowing movement in a yogic dance that facilitates the build-up of your Shakti energy and releases it throughout your chakras and your body.\\nWhile Shakti yoga classes may vary depending on your instructor and the structure of the class, generally you can expect flowing movement that is rooted in spirituality and connected to your breath. Shakti yoga also commonly utilizes specific chants designed to encourage the movement of this powerful energy flow. \\n\\nWhat are the Benefits of Shakti Yoga?\\n\\nSo, how does the channeling and release of Shakti energy benefit you as the practitioner? There are many ways in which Shakti yoga can bring a welcome dose of feminine vitality to your daily life. \n\\nOn a spiritual level, when you take a Shakti yoga class, you can expect to come away with an increased felt sense of vibrancy in your being. Your consciousness will be enlivened and you’ll feel a greater connection with your body, your spirit, and all living things.\n\\nShakti yoga also increases your energy reserves. If you’ve been feeling tired, depressed, and like your internal battery is running low, a Shakti yoga session can animate you physically, emotionally, and mentally. It can improve your circulation, recharge your nervous system, build strength and flexibility, and increase your sense of self-awareness. \n\\nSince the goal of Shakti yoga is to awaken this powerful energy, you may come away feeling like the goddess herself, as you’ve taken on her all-encompassing and healing spirit within your own body. If this sounds amazing, that’s because it is — Shakti energy can make you feel as if you are buzzing with vitality and like you’re glowing with endless light.\n\\nShakti Yoga Routine\\n\\nA typical Shakti yoga session utilizes the same kinds of Hatha yoga poses you’d find in a Vinyasa or Power yoga class. Since this type of yoga is meant to invigorate your body and soul, expect standing and strength building poses that may be somewhat challenging. Asanas like Warrior I, II and III, Dancer’s pose, Sun Salutations, Plank, Downward-Facing Dog and Upward Facing Dog are a few common poses in most Shakti yoga classes.\\nEach pose will be linked together with dynamic movement in conjunction with your breath. While performing Shakti yoga, continuous chanting — or mantras — harnesses your kundalini energy and channels it up your spine and through your chakras. If you already have experience practicing Hatha yoga, the poses will feel familiar to you, and if you’ve been to a Vinyasa or Flow yoga class, the Shakti movement will provide a similar experience. Don’t worry if you stumble a bit with some of the chants — as you repeat them throughout the class, you’ll become accustomed to the Sanskrit words, even if they feel a little foreign at first.\n\\n5 Beginner Shakti Yoga Poses :\\n\\nYou don’t have to wait for the next Shakti class to show up on your yoga studio’s schedule. You can start practicing this divine form of yoga at home by performing the poses below in a flowing manner.\\n\\n1. Sun Salutation Pose\n\\n\\nStart by standing at the top of your mat in Mountain pose with your hands in prayer position. Inhale deeply and sweep your arms above your head into Upward Salute. Exhale and fold forward into Standing Forward Bend. Inhale and lengthen your spine as you shift into Extended Forward Fold. Exhale, bend your knees, step backward with your right leg to perform a lunge. \\nInhale, plant your palms on the mat, and step your left leg back to join your right leg in High Plank pose. Exhale and sink into Low Plank, or Chaturanga Dandansana. You can modify this to Four-Limbed Staff pose if needed. Inhale and dynamically flow into Upward Facing Dog. On your next exhale, lift your hips into Downward Facing Dog. \n\\nInhale and step your right foot forward to perform a lunge on the opposite side. As you exhale, step forward into Standing Forward Fold. Return to Mountain pose by inhaling and rolling yourself upward to standing position, one vertebrae at a time. Press your palms together in prayer position to finish the sequence. Repeat at least 2 more times. \n\\n2. Dancer’s Pose\n\\n\\nStand in the middle of your mat with your weight evenly balanced on both feet. Shift your weight onto your left foot, while bending your right knee and grabbing your right foot with your right hand. Lift your left arm up toward the ceiling. Bend at your waist and slowly lean forward, lifting your right leg and engaging your core. For better balance, keep your gaze on a fixed point in front of you. Hold for 3-5 breaths, then repeat on the other side.\n\\n3. Warrior I Pose\\n\\n\\nStart in Downward Facing Dog and step your right foot forward. Keep your toes angled toward the front of the mat, and your front leg knee bent at 90 degrees, while strongly engaging your back leg. Your back foot should be slightly angled. Inhale and bring your arms to either prayer position, or in an Upward Salute position above your head. Extend the front side of your body allowing your back to softly bend. Stay here for five to ten breaths.\n\\n4. Warrior II Pose\\n\\n\\nStep your right foot forward on the mat with your toes pointed forward and your right knee bent. You left foot will stay behind you, parallel to the mat. Keep your hips squared and arms stretched over your front and rear legs, distributing your weight evenly between both legs. Stay in this pose for 5-6 breaths.\n\\n5. Warrior III Pose\\n\\n\\nStart in Mountain pose, with your feet hip distance apart. Step your left foot back, turned at a 45 degree angle, and bend your right knee, keeping your right foot pointing forward at a 90 degree angle. Your torso and pelvis should be squared with the front of your mat. Shift your weight to your right (front) foot, lifting your left (back) leg off the ground, extending it straight back behind you, and straightening your right leg. \\nKeep your standing knee slightly bent and avoid locking it. Extend your arms forward above your head, so that your entire body is positioned in a straight line, parallel to the floor. Engage your core, extend your body from your fingertips to the toes of your lifted foot, and focus your gaze on the floor in front of you. Hold for a few breaths and repeat on the other side.\\n\n\\n2 Powerful Shakti Yoga Mantras :\\n\\nTo deepen your Shakti yoga practice, try incorporating mantras with your routine. Even if you don’t know the meaning of every word, the sounds and syllables are designed to awaken your Shakti energy. Repeat as often as you can during your practice.\n\\n1. Adi Shakti Mantra\\n\\nAdi shakti, adi shakti, adi shakti, namo namo\\nSarab Shakti, Sarab Shakti, Sarab Shakti, namo namo\\nPritham bhagvati, pritham bhagvati, pritham bhagvati, namo namo\\nKundalini mata Shakti, mata Shakti, namo namo\\n\n\\nTranslation:\\n\n\\nI bow to the primal power\\nI bow to the all-encompassing power\\nI bow to the creative power at the beginning\\nI bow to the divine mother of all peace\\n\n\\n2. Maha Shakti Mantra\\n\\nYa devi sarva bhuteshu\\nShakti rupena samsthita\\nNamastasyai namastasyai namastasyai namo namaha\\nYa devi sarva bhuteshu\\nChetanetyabhidhiyate\\nNamastasyai namastasyai namastasyai namo namaha\n\\nTranslation:\\n\n\\nOh Goddess, who lives within everything in the form of power,\\nSalutations to you, salutations to you, salutations to you\\nOh Goddess, whom we name with the word awareness,\\nSalutations to you, salutations to you."}},{"id":"clckc2txxldwd0ajx6v2ewnfg","slug":"everyday-selfcare-event","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Announcing MyYogaTeacher’s Free Yoga for Everyday Self Care Event","createdAt":"2023-01-06T09:47:25.040388+00:00","coverUrl":"sqksdkhom5g0uivl5z2l.png","content":{"text":"Ready to make time and take time for YOU in the New Year? This 2-day event on January 16-17 makes it easier than ever to start and keep a self care routine going.\\nAnd, of course, you’re invited!\\n\\nAlmost everyone is guilty of not putting themselves first most of the time. \\nBut did you know that research shows that self care reduces heart disease, stroke, and cancer? Not to mention that people who have a consistent \\nself care routine\\n are 67% more productive, 71% happier, and 64% more self-confident than those who don’t!  \\nThe impacts of a yoga for self care routine are nothing but positive. And there is nothing standing in your way of creating one with MyYogaTeacher’s free event. Imagine how much better you’ll feel and how much more productive you’d be if you just took some time for yourself everyday. Your routine doesn’t have to be time consuming. Even 30 minutes of yoga for self care may make all the difference in your life! \\nHere at MyYogaTeacher, we understand creating a self care routine may seem unobtainable at first. That’s why we created this event!\n\\nHow to join the Yoga for Everyday Self Care Event:\n\\nMembers\\nJust click the links below to one or all of the classes you’d like to attend and register as you would any other group class! Simple as that.\n\\nNon-Members\\n\\nClick this link to sign up for your free two week trial\\n to get access to this incredible event! No credit card required.\\n\n\\nAre you a nonmember who signed up for a trial in the past but it’s lapsed?\n⁠\\nIf you’re not a member but signed up for a free-trial in the past, and it has expired, just reach out to \\ncare@myyogateacher.com\\n to let us know!  We'll reset your trial and give you full access to the event.\\n\n\\nMake this event the start of something wonderful for your mental, emotional, and physical health! So you, too, can be happier, more self-confident, and more productive!\n\\nWe've put together a schedule of yoga sessions designed specifically to get you started on your self care journey.\\n\\nCheck out the educational, inspiring, and exciting event classes and expert yoga instructors making this event happen!\\n(Click the class links to register for any or all of these amazing sessions!)\n\\n\\nYoga Breathwork: Relaxation and Self Care with Archana\\n\\nTuesday, January 17 at 5:30 pm PST/ 8:30 pm EST\\n\n\\nDo you make time for selfcare? Meditation and yogic breathing are excellent forms of selfcare that you can do almost anywhere or any time! Join us for this relaxing class focused on breathing, meditation, and gentle stretching. Discover how easy it is to take time for you!\\n\n\\n\\nYoga for Self Care: An Everyday Practice with Archana\\n\\nMonday, January 16 at 5:30 pm PST/ 8:30 pm EST\\n\n\\nDo you struggle to make time for self-care? You’re not alone! This beautiful yoga session is designed to help you learn asanas and stretches that you can do every day specifically as a self-care practice. Join us for self-care through yoga!\\n\n⁠\\nWe offer these events so you have the tools and guidance to live in harmony with your inner self, outer self, and the world. So you can move in the world with peace and good health. And so you can be less stressed, more productive, and more \\npresent\\n.\\n\\nExperience the peace that comes from yoga and explore all the tools our expert yoga instructors offer to help you start and maintain a consistent self care routine. We’re here to support you on your journey now \\nand\\n when the event is over!\n\\nSo join us for this free event! And don’t forget to check other yoga classes MyYogaTeacher offers as a part of your membership or free trial! Many are perfect for continuing your self care routine long after this event is over. Or reach out to the yoga instructors below offering 1-on-1 sessions to address specific issues!\\n\\n- Ankit Bhatnagari\\n- Abhishek Bodhi\\n\\nAnd remember: If you’re a nonmember who’s two-week free trial has ended, reach out to \\ncare@myyogateacher.com\\n to have your trial reset so you can easily sign up for these awesome classes!\\n\\nWelcome to MyYogaTeacher’s Yoga for Everyday Self Care Event!\\nSee you soon!\\n"}},{"id":"cla29fdpynul80biqhni9gy3y","slug":"yoga-for-relaxation-and-sleep-event-nov-22","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"You’re Invited! MyYogaTeacher’s Free Yoga for Relaxation and Sleep Event","createdAt":"2022-11-04T08:53:55.886979+00:00","coverUrl":"qe1xxkd1pkdkbyy0yzf0.png","content":{"text":"Are you ready to relax and sleep better? Announcing the three-day yoga event dedicated to just that from November 11-13!\\nAnd \\nwe want to see you there\\n!\n\\nWith the pressures, busy-ness, and chaos that comes with each day and the stress of economic and societal uncertainty, it’s no wonder so many people suffer from anxiety. Almost 240 million people worldwide, in fact. Additionally, about 4% of the world's population struggles with sleep issues or disorders. That’s 320 \\nmillion people.\\n\n\\nMaking time to rest, relax, and reset is vital to our mental, emotional, and physical health. Yoga can play an important role in helping you relax (even during a busy day) and sleep soundly.\\n\\nAll of us here at MyYogaTeacher are passionate about this topic, which is why we’re offering a free event to help you discover all the ways you can take and make time to recharge\\n\\nHow to join the Yoga for Relaxation and Sleep Event:\\n\\nMembers\\nJust click the links below to one or all of the classes you’d like to attend and register as you would any other group class! Simple as that.\\n\\nNon-Members\\n\\nClick this link to sign up for your free two week trial\\n to get access to this incredible event! No credit card required.\\n\\nAre you a nonmember who signed up for a trial in the past but it’s lapsed?\\nIf you’re not a member but signed up for a free-trial in the past, and it has expired, just reach out to \\ncare@myyogateacher.com\\n to let us know!  We'll reset your trial and give you full access to the event.\\n\n\\n\\n[NEW!] Referred friends & family:\\nDid you \\nrefer\\n a friend or family member to MyYogaTeacher? We’re so grateful for you!\\nYour family or friend should create a free account (they’ll get 2-weeks of access plus three complimentary 1-on-1 sessions). And if they sign up for membership, you both get $100 off MyYogaTeacher credit.\\n\n\\nWhen we don’t get quality sleep, enough sleep, or time to relax, we suffer in all the ways. Blood pressure becomes elevated, cortisol is released. We don’t handle our emotions well. We don’t handle stressful situations in a healthy way or manage conflict well. Muscles stay tense. We over or undereat or eat unhealthy foods. Our mental, emotional, and physical health suffers, and so do the people around us…friends, family, coworkers. \n\\nTake time to make time! Discover all the best ways yoga and meditation help you relax and recharge. So you can live your life to the fullest, even during times of stress.\\nWe've put together an entire schedule of relaxation classes dedicated to helping you relax and sleep better.\\n\n\\nCheck out the educational, inspiring, and exciting event classes and expert yoga instructors making this event happen!\\n(Click the class links to register for any or all of these amazing sessions!)\\n\\n\\nYoga for Relaxation & Sleep: Finding Peace with Stuti\\n\\nFriday, November 11 from 7:30 pm PST/ 10:30 pm EST\\n\\n\\n\\nThis session helps you understand the impact relaxation and sleep have on your health. Grounding, restorative yoga poses, a guided savasana, and pranayama and chanting are all included in this practice. All are welcome!\\n\\n\\nDiscovering Breath with Deep Savasana with Ankit\\n\\nSaturday, November 12 from 5:00 pm PST/ 8:00 pm EST\n\\n\\n\n\\nWith all the consistent busy-ness and excitement of our days, it’s difficult for many to “switch off.” This nourishing practice will promote strength, clarity, healing, and relaxation for your body and mind through yogic breathing techniques in everyone’s favorite yoga pose, savasana.\\n\\n\\nYoga Nidra for Relaxation and Sleep\\n\\nSunday, November 13 from 5:00 pm PST/ 8:00 pm EST\\n\\n\\n\\nYoga Nidra, also known as yogic sleep, isn’t where you’re actually sleeping. It’s where you’re between wakefulness and sleep, a place where you are able to rest and reset and still be aware. Join us in a 60 minute session of deep, relaxing yoga nidra.\\n\nWe offer these events so you have the tools and guidance to live in harmony with your inner self, outer self, and the world. So you can move in the world with peace and good health. \n\\nNo one should have to suffer the debilitating effects of anxiety, burnout, and sleepless nights. We’re here to support you on your journey now \\nand\\n when the event is over!\\n\\nSo join us for this free event! And don’t forget to check out other meditation and relaxation related yoga classes MyYogaTeacher offers as a part of your membership or free trial! Or reach out to the yoga instructors below offering 1-on-1 sessions to address specific issues!\\n\n\\n\\n\\nAnd remember: If you’re a nonmember who’s two-week free trial has ended, reach out to \\ncare@myyogateacher.com\\n to have your trial reset so you can easily sign up for these awesome classes!\\n\\nWelcome to MyYogaTeacher’s Yoga for Relaxation and Sleep Event!\\nSee you soon!\\n"}}],"relatedPosts":[],"blogContent":{"id":"ckkwz0fk868550a8072dv7vcv","slug":"hiit-high-intensity-interval-training-workout","author":{"name":"Shivayogi","teacherMytSlug":"shivayogi-1","pictureUrl":"Shiva-1.jpg"},"title":"HIIT: A 40-Minute High Intensity Interval Training Workout You'll Love","createdAt":"2021-02-08T19:30:53.440707+00:00","updatedAt":"2022-06-16T10:07:46.46636+00:00","coverUrl":"high_intensity_interval_training.png","seoDescription":"High intensity interval training is all the rave. But HIIT yoga? We say yes! Check out why HIIT yoga is even better for your body.","content":{"text":"What does high-intensity interval training (HIIT) have to do with yoga?\\n\\nEverything!\\n\\nWhen you combine yoga and \\nHIIT\\n you give your body everything it needs to build muscle, strengthen your stabilizing muscles, and reap cardiovascular benefits. Plus, HIIT exercises are tough, so you're sure to bring in lots of that ever-important oxygen your body can use to increase prana.\\n\\nHere, we're going to share a 40-minute high-intensity interval training workout that you can add to your workout schedule a couple of times each week. But first...\\n\\nWhat Is High-Intensity Interval Training HIIT?\\nHIIT is a training method in which you push to your limits, giving 100% effort for short bursts, followed by a short recovery period. HIIT keeps your heart rate up and helps you burn more fat in less time. It increases your body's need for oxygen, creating a shortage of oxygen during the working portions of the workout. This, in turn, means that your body needs more oxygen during the recovery portions of the workout.\\n\\nThe result is a bigger calorie and fat burn than you get from \"steady-state\" workouts in which your effort is relatively steady over a period of time.\\n\\nNow, let's get into our workout!\\n\\n40-Minute HIIT Workout\\nHere's how it works: You're going to have a four-minute block of work consisting of eight smaller blocks of 30 seconds each, with 20 seconds at 100% effort and a 10-second recovery. For each four-minute block, you will alternate between two different exercises.\\n\\nSo each 4-minute block looks like this:\\nExercise 1: 20 seconds\\nRest: 10 seconds\\nExercise 2: 20 seconds\\nRest: 10 seconds\\nRepeat three more times\\nThen, you'll have a longer break (1 minute) between each four-minute block before moving onto the next set of two exercises.\\n\\nDon't worry, it's much less complicated than it looks on paper.\\n\\nThe Warmup\\nStart by standing with your feet hip-distance apart. Roll your shoulders up, back, and down for at least 10 counts. Reverse for 10 counts.\\n\\nNext, lift your hands up to the ceiling and bend forward to touch the ground (or as far as you can go). Repeat briskly for 10 counts, reaching to the sky and to the ground.\\n\\nNow, turn your torso from side to side, warming up your back and spine, for 10 counts.\\n\\nWe're going to make the side to side movement bigger, engaging the legs to turn your entire body side to side, adding in your arms by bringing them up to the ceiling on each side and back down as you switch sides. Continue this movement for 10 counts.\\n\\nAdd in the lower body. Starting with your right knee, alternate lifting your knees to your chest and circling your leg out from the hip to warm up your hip flexors. Repeat, alternating sides for 10 counts.\\n\\nNow, give the legs a little break and place your hands on your shoulders, circling your elbows in towards one another, up, then out and down. Repeat for 10 counts.\\n\\nBack to the lower body, alternate stepping one foot forward while raising your arms up into the air. Bring your arms down and switch legs, once again raising your arms to the sky. Repeat, alternating sides for 10 counts.\\n\\nFinally, standing center, lift one leg out to the side and sweep the leg in and out, crossing the centerline of your body. Repeat for 10 counts on one side before repeating on the other side.\\n\\n[CTA-GC]\\n\\nThe Exercises\\nNow it's time for the exercises! We're going to share descriptions of each exercise here and finish out this article with a list of how this all fits together.\\n\\n1. Sport Running:\\n⁠Run in place quickly, on your toes and swinging your arms. No jumping and no high knees—just run in place. Go at a speed that is right for your fitness level and comfort.\\n\\n2. Uppercut:\\nStand with your feet hip-distance apart with knees and hips straight but relaxed and \"bouncy.\" Your hands should be in fists and your arms lifted with your hands facing your body at chin height. Elbows are bent at a 90-degree angle. Lower your body into a slight squat position, rotating your torso and lowering your right hand down to chest height. Begin to scoop your arm under and up to the left as you rotate your body to the left. Stop when your fist is at chin height of your imaginary opponent. Repeat the scooping motion with the other arm and continue to repeat, alternating arms.\\n\\nImage: Verywell / Ben Goldstein\\n\\n3. Squat Jack:\\nStart with a squat, and jump your feet together between each squat. You always have a low-impact option in which you squat and tap your feet in (no jumping) before returning to the squat.\\n\\n4. Hook and Front Kick:\\n Start in the same position as the uppercut. Keeping a 90-degree bend in your right arm, swing as if you're punching someone on the side of their jaw. Pivot on your feet so your knee and hips face to the right. Repeat with the other arm. Return to center and alternate two kicks to the front of your body.\\n5. Burpees:\\n Jump up with your arms in the air, lower your hands to the ground and jump your feet back to a pushup position before letting your body go all the way to the floor. Press back up into a push-up position and jump your feet forward to meet your hands. Stand up and jump again, arms in the air. For a low-impact option, don't jump.\\n\\nReal talk: burpees are brutal but they make you strong.\\n\\n6. Run the Room:\\n Using whatever space you have, run. Feel free to walk or jog, depending on your level of fitness or comfort.\\n\\n7. Interrupted Burpees:\\n Do a standard burpee, but instead of going down onto your stomach, stay in a push-up position and do two mountain climbers (alternating feet) and two jacks (jump out and in with your feet), before coming back up and completing the burpee.\\n\\n8. Elbow Plank:\\n Get into a plank position on your elbows and hold.\\n\\n9. Around the World Plank:\\nPlace a \\nyoga\\n block or something else sturdy and square on your lower back while in a high plank position. Keep your hips level and remove the item from your back with your left hand, transfer the item to your right hand (sliding it along the floor under you), then place the item back on your lower back with your right hand. Stay in the plank and move the item around.\\n\\n10. Jackknife:\\nLie on your back and pass the block from your hands to your feet, bringing your arms and legs together in a crunch motion. Then, pass the block from your feet to your hands.\\n\\n\\n11. DANCE PARTY:\\nJust dance! During the breaks, freeze and hold your position, whatever that position is, for the entire 10-second break. Then, dance again! Not a dancer? Run in place or do jumping jacks.\\n\\nThe Cooldown\\nLie down on your back in savasana and close your eyes. Put your right hand on your stomach and feel yourself breathe.\\nWhen you're ready, come into a seated position, with your eyes still closed. Rub your hands together to generate some warmth and place your hands over your eyes and face. Remove your hands and open your eyes.\\n\\nThe Workout\\nWarmup (5 minutes)\\nBlock 1\\n (5 minutes): Alternate between Exercise 1 and Exercise 2, completing each exercise 4 times. Rest 1 minute.\\nBlock 2\\n (5 minutes): Alternate between Exercise 3 and Exercise 4, completing each exercise 4 times. Rest 1 minute.\\nBlock 3\\n (5 minutes): Alternate between Exercise 5 and Exercise 6, completing each exercise 4 times. Rest 1 minute.\\nBlock 4\\n (5 minutes): Alternate between Exercise 7 and Exercise 8, completing each exercise 4 times. Rest 1 minute.\\nBlock 5\\n (5 minutes): Alternate between Exercise 9 and Exercise 10, completing each exercise 4 times. Rest 1 minute.\\nBlock 6\\n (5 minutes): Alternate between Exercise 11 and Exercise 12, completing each exercise 4 times. Rest 1 minute.\\nCooldown (5 minutes)","html":"<p>What does high-intensity interval training (HIIT) have to do with yoga?</p><p></p><p>Everything!</p><p></p><p>When you combine yoga and <a target='_blank' title=\"https://www.myyogateacher.com/yoga-online-classes/hiit\" href=\"https://www.myyogateacher.com/yoga-online-classes/hiit\">HIIT</a> you give your body everything it needs to build muscle, strengthen your stabilizing muscles, and reap cardiovascular benefits. Plus, HIIT exercises are tough, so you&#39;re sure to bring in lots of that ever-important oxygen your body can use to increase prana.</p><p></p><p>Here, we&#39;re going to share a 40-minute high-intensity interval training workout that you can add to your workout schedule a couple of times each week. But first...</p><p></p><h2>What Is High-Intensity Interval Training HIIT?</h2><p>HIIT is a training method in which you push to your limits, giving 100% effort for short bursts, followed by a short recovery period. HIIT keeps your heart rate up and helps you burn more fat in less time. It increases your body&#39;s need for oxygen, creating a shortage of oxygen during the working portions of the workout. This, in turn, means that your body needs more oxygen during the recovery portions of the workout.</p><p></p><p>The result is a bigger calorie and fat burn than you get from &quot;steady-state&quot; workouts in which your effort is relatively steady over a period of time.</p><p></p><p>Now, let&#39;s get into our workout!</p><p></p><h3>40-Minute HIIT Workout</h3><p>Here&#39;s how it works: You&#39;re going to have a four-minute block of work consisting of eight smaller blocks of 30 seconds each, with 20 seconds at 100% effort and a 10-second recovery. For each four-minute block, you will alternate between two different exercises.</p><p></p><p>So each 4-minute block looks like this:</p><ul><li><div>Exercise 1: 20 seconds</div></li><li><div>Rest: 10 seconds</div></li><li><div>Exercise 2: 20 seconds</div></li><li><div>Rest: 10 seconds</div></li><li><div>Repeat three more times</div></li></ul><p>Then, you&#39;ll have a longer break (1 minute) between each four-minute block before moving onto the next set of two exercises.</p><p></p><p>Don&#39;t worry, it&#39;s much less complicated than it looks on paper.</p><p></p><h3>The Warmup</h3><p>Start by standing with your feet hip-distance apart. Roll your shoulders up, back, and down for at least 10 counts. Reverse for 10 counts.</p><p></p><p>Next, lift your hands up to the ceiling and bend forward to touch the ground (or as far as you can go). Repeat briskly for 10 counts, reaching to the sky and to the ground.</p><p></p><p>Now, turn your torso from side to side, warming up your back and spine, for 10 counts.</p><p></p><p>We&#39;re going to make the side to side movement bigger, engaging the legs to turn your entire body side to side, adding in your arms by bringing them up to the ceiling on each side and back down as you switch sides. Continue this movement for 10 counts.</p><p></p><p>Add in the lower body. Starting with your right knee, alternate lifting your knees to your chest and circling your leg out from the hip to warm up your hip flexors. Repeat, alternating sides for 10 counts.</p><p></p><p>Now, give the legs a little break and place your hands on your shoulders, circling your elbows in towards one another, up, then out and down. Repeat for 10 counts.</p><p></p><p>Back to the lower body, alternate stepping one foot forward while raising your arms up into the air. Bring your arms down and switch legs, once again raising your arms to the sky. Repeat, alternating sides for 10 counts.</p><p></p><p>Finally, standing center, lift one leg out to the side and sweep the leg in and out, crossing the centerline of your body. Repeat for 10 counts on one side before repeating on the other side.</p><p></p><p>[CTA-GC]</p><p></p><h3>The Exercises</h3><p>Now it&#39;s time for the exercises! We&#39;re going to share descriptions of each exercise here and finish out this article with a list of how this all fits together.</p><p></p><h4>1. Sport Running:</h4><p>⁠Run in place quickly, on your toes and swinging your arms. No jumping and no high knees—just run in place. Go at a speed that is right for your fitness level and comfort.</p><p></p><h4>2. Uppercut:</h4><p>Stand with your feet hip-distance apart with knees and hips straight but relaxed and &quot;bouncy.&quot; Your hands should be in fists and your arms lifted with your hands facing your body at chin height. Elbows are bent at a 90-degree angle. Lower your body into a slight squat position, rotating your torso and lowering your right hand down to chest height. Begin to scoop your arm under and up to the left as you rotate your body to the left. Stop when your fist is at chin height of your imaginary opponent. Repeat the scooping motion with the other arm and continue to repeat, alternating arms.</p><img src=\"https://media.graphcms.com/wvdw5NQvQLCIXdbZ5tug\" alt=\"HIIT - Boxing with Dumbbells\" title=\"uppercut.gif\" width=\"768\" height=\"512\" /><p>Image: Verywell / Ben Goldstein</p><p></p><h4>3. Squat Jack:</h4><p>Start with a squat, and jump your feet together between each squat. You always have a low-impact option in which you squat and tap your feet in (no jumping) before returning to the squat.</p><p></p><h4>4. Hook and Front Kick:</h4><p> Start in the same position as the uppercut. Keeping a 90-degree bend in your right arm, swing as if you&#39;re punching someone on the side of their jaw. Pivot on your feet so your knee and hips face to the right. Repeat with the other arm. Return to center and alternate two kicks to the front of your body.</p><h4>5. Burpees:</h4><p> Jump up with your arms in the air, lower your hands to the ground and jump your feet back to a pushup position before letting your body go all the way to the floor. Press back up into a push-up position and jump your feet forward to meet your hands. Stand up and jump again, arms in the air. For a low-impact option, don&#39;t jump.</p><img src=\"https://media.graphcms.com/t6CO5dXiQZePPrYRbSJh\" alt=\"Burpees Exercise\" title=\"burpee.gif\" width=\"480\" height=\"269\" /><p>Real talk: burpees are brutal but they make you strong.</p><p></p><h4>6. Run the Room:</h4><p> Using whatever space you have, run. Feel free to walk or jog, depending on your level of fitness or comfort.</p><p></p><h4>7. Interrupted Burpees:</h4><p> Do a standard burpee, but instead of going down onto your stomach, stay in a push-up position and do two mountain climbers (alternating feet) and two jacks (jump out and in with your feet), before coming back up and completing the burpee.</p><p></p><h4>8. Elbow Plank:</h4><p> Get into a plank position on your elbows and hold.</p><p></p><h4>9. Around the World Plank:</h4><p>Place a <a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\">yoga</a> block or something else sturdy and square on your lower back while in a high plank position. Keep your hips level and remove the item from your back with your left hand, transfer the item to your right hand (sliding it along the floor under you), then place the item back on your lower back with your right hand. Stay in the plank and move the item around.</p><p></p><h4>10. Jackknife:</h4><p>Lie on your back and pass the block from your hands to your feet, bringing your arms and legs together in a crunch motion. Then, pass the block from your feet to your hands.</p><img src=\"https://media.graphcms.com/iAzPuPEzRLKTWwryQTLN\" alt=\"Dynamic Jackknife with Med Ball\" title=\"jacknife with block.gif\" width=\"520\" height=\"293\" /><p></p><h4>11. DANCE PARTY:</h4><p>Just dance! During the breaks, freeze and hold your position, whatever that position is, for the entire 10-second break. Then, dance again! Not a dancer? Run in place or do jumping jacks.</p><p></p><h3>The Cooldown</h3><p>Lie down on your back in savasana and close your eyes. Put your right hand on your stomach and feel yourself breathe.</p><p>When you&#39;re ready, come into a seated position, with your eyes still closed. Rub your hands together to generate some warmth and place your hands over your eyes and face. Remove your hands and open your eyes.</p><p></p><h3>The Workout</h3><p>Warmup (5 minutes)</p><p><strong>Block 1</strong> (5 minutes): Alternate between Exercise 1 and Exercise 2, completing each exercise 4 times. Rest 1 minute.</p><p><strong>Block 2</strong> (5 minutes): Alternate between Exercise 3 and Exercise 4, completing each exercise 4 times. Rest 1 minute.</p><p><strong>Block 3</strong> (5 minutes): Alternate between Exercise 5 and Exercise 6, completing each exercise 4 times. Rest 1 minute.</p><p><strong>Block 4</strong> (5 minutes): Alternate between Exercise 7 and Exercise 8, completing each exercise 4 times. Rest 1 minute.</p><p><strong>Block 5</strong> (5 minutes): Alternate between Exercise 9 and Exercise 10, completing each exercise 4 times. Rest 1 minute.</p><p><strong>Block 6</strong> (5 minutes): Alternate between Exercise 11 and Exercise 12, completing each exercise 4 times. Rest 1 minute.</p><p>Cooldown (5 minutes)</p>"},"category":["fitness"],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"loading":false,"blog_content":[{"type":"HTML","value":"<p>What does high-intensity interval training (HIIT) have to do with yoga?</p><p></p><p>Everything!</p><p></p><p>When you combine yoga and <a target='_blank' title=\"https://www.myyogateacher.com/yoga-online-classes/hiit\" href=\"https://www.myyogateacher.com/yoga-online-classes/hiit\">HIIT</a> you give your body everything it needs to build muscle, strengthen your stabilizing muscles, and reap cardiovascular benefits. Plus, HIIT exercises are tough, so you&#39;re sure to bring in lots of that ever-important oxygen your body can use to increase prana.</p><p></p><p>Here, we&#39;re going to share a 40-minute high-intensity interval training workout that you can add to your workout schedule a couple of times each week. But first...</p><p></p><h2>What Is High-Intensity Interval Training HIIT?</h2><p>HIIT is a training method in which you push to your limits, giving 100% effort for short bursts, followed by a short recovery period. HIIT keeps your heart rate up and helps you burn more fat in less time. It increases your body&#39;s need for oxygen, creating a shortage of oxygen during the working portions of the workout. This, in turn, means that your body needs more oxygen during the recovery portions of the workout.</p><p></p><p>The result is a bigger calorie and fat burn than you get from &quot;steady-state&quot; workouts in which your effort is relatively steady over a period of time.</p><p></p><p>Now, let&#39;s get into our workout!</p><p></p><h3>40-Minute HIIT Workout</h3><p>Here&#39;s how it works: You&#39;re going to have a four-minute block of work consisting of eight smaller blocks of 30 seconds each, with 20 seconds at 100% effort and a 10-second recovery. For each four-minute block, you will alternate between two different exercises.</p><p></p><p>So each 4-minute block looks like this:</p><ul><li><div>Exercise 1: 20 seconds</div></li><li><div>Rest: 10 seconds</div></li><li><div>Exercise 2: 20 seconds</div></li><li><div>Rest: 10 seconds</div></li><li><div>Repeat three more times</div></li></ul><p>Then, you&#39;ll have a longer break (1 minute) between each four-minute block before moving onto the next set of two exercises.</p><p></p><p>Don&#39;t worry, it&#39;s much less complicated than it looks on paper.</p><p></p><h3>The Warmup</h3><p>Start by standing with your feet hip-distance apart. Roll your shoulders up, back, and down for at least 10 counts. Reverse for 10 counts.</p><p></p><p>Next, lift your hands up to the ceiling and bend forward to touch the ground (or as far as you can go). Repeat briskly for 10 counts, reaching to the sky and to the ground.</p><p></p><p>Now, turn your torso from side to side, warming up your back and spine, for 10 counts.</p><p></p><p>We&#39;re going to make the side to side movement bigger, engaging the legs to turn your entire body side to side, adding in your arms by bringing them up to the ceiling on each side and back down as you switch sides. Continue this movement for 10 counts.</p><p></p><p>Add in the lower body. Starting with your right knee, alternate lifting your knees to your chest and circling your leg out from the hip to warm up your hip flexors. Repeat, alternating sides for 10 counts.</p><p></p><p>Now, give the legs a little break and place your hands on your shoulders, circling your elbows in towards one another, up, then out and down. Repeat for 10 counts.</p><p></p><p>Back to the lower body, alternate stepping one foot forward while raising your arms up into the air. Bring your arms down and switch legs, once again raising your arms to the sky. Repeat, alternating sides for 10 counts.</p><p></p><p>Finally, standing center, lift one leg out to the side and sweep the leg in and out, crossing the centerline of your body. Repeat for 10 counts on one side before repeating on the other side.</p><p></p>"},{"type":"CTA","value":"[CTA-GC]"},{"type":"HTML","value":"<p></p><h3>The Exercises</h3><p>Now it&#39;s time for the exercises! We&#39;re going to share descriptions of each exercise here and finish out this article with a list of how this all fits together.</p><p></p><h4>1. Sport Running:</h4><p>⁠Run in place quickly, on your toes and swinging your arms. No jumping and no high knees—just run in place. Go at a speed that is right for your fitness level and comfort.</p><p></p><h4>2. Uppercut:</h4><p>Stand with your feet hip-distance apart with knees and hips straight but relaxed and &quot;bouncy.&quot; Your hands should be in fists and your arms lifted with your hands facing your body at chin height. Elbows are bent at a 90-degree angle. Lower your body into a slight squat position, rotating your torso and lowering your right hand down to chest height. Begin to scoop your arm under and up to the left as you rotate your body to the left. Stop when your fist is at chin height of your imaginary opponent. Repeat the scooping motion with the other arm and continue to repeat, alternating arms.</p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/wvdw5NQvQLCIXdbZ5tug\" \n                alt=\"HIIT - Boxing with Dumbbells\"\n                title=\"HIIT - Boxing with Dumbbells\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/wvdw5NQvQLCIXdbZ5tug\"\n                alt=\"HIIT - Boxing with Dumbbells\"\n                title=\"HIIT - Boxing with Dumbbells\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/wvdw5NQvQLCIXdbZ5tug\"\n                alt=\"HIIT - Boxing with Dumbbells\"\n                title=\"HIIT - Boxing with Dumbbells\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>Image: Verywell / Ben Goldstein</p><p></p><h4>3. Squat Jack:</h4><p>Start with a squat, and jump your feet together between each squat. You always have a low-impact option in which you squat and tap your feet in (no jumping) before returning to the squat.</p><p></p><h4>4. Hook and Front Kick:</h4><p> Start in the same position as the uppercut. Keeping a 90-degree bend in your right arm, swing as if you&#39;re punching someone on the side of their jaw. Pivot on your feet so your knee and hips face to the right. Repeat with the other arm. Return to center and alternate two kicks to the front of your body.</p><h4>5. Burpees:</h4><p> Jump up with your arms in the air, lower your hands to the ground and jump your feet back to a pushup position before letting your body go all the way to the floor. Press back up into a push-up position and jump your feet forward to meet your hands. Stand up and jump again, arms in the air. For a low-impact option, don&#39;t jump.</p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/t6CO5dXiQZePPrYRbSJh\" \n                alt=\"Burpees Exercise\"\n                title=\"Burpees Exercise\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/t6CO5dXiQZePPrYRbSJh\"\n                alt=\"Burpees Exercise\"\n                title=\"Burpees Exercise\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/t6CO5dXiQZePPrYRbSJh\"\n                alt=\"Burpees Exercise\"\n                title=\"Burpees Exercise\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>Real talk: burpees are brutal but they make you strong.</p><p></p><h4>6. Run the Room:</h4><p> Using whatever space you have, run. Feel free to walk or jog, depending on your level of fitness or comfort.</p><p></p><h4>7. Interrupted Burpees:</h4><p> Do a standard burpee, but instead of going down onto your stomach, stay in a push-up position and do two mountain climbers (alternating feet) and two jacks (jump out and in with your feet), before coming back up and completing the burpee.</p><p></p><h4>8. Elbow Plank:</h4><p> Get into a plank position on your elbows and hold.</p><p></p><h4>9. Around the World Plank:</h4><p>Place a <a\n            class=\"inline-cta\"\n            id=3985a8af-c981-4e9c-8ede-307eaebebaf7\n            href=\"/signup?utm_source=MYT__article&utm_medium=ckkwz0fk868550a8072dv7vcv&utm_campaign=inline_cta&utm_content=CTA-INLINE&entity_name=HIIT: A 40-Minute High Intensity Interval Training Workout You'll Love&entity_slug=hiit-high-intensity-interval-training-workout&page_or_popup=/articles/hiit-high-intensity-interval-training-workout&entity_location=hyperlink_midst_of_article&article_cta=CTA-INLINE&from_article_page=true\"\n            onclick=trigger_mixpanel_sign_up_cta(\"3985a8af-c981-4e9c-8ede-307eaebebaf7\")\n            title=\"https://www.myyogateacher.com/\" \n            data-title=\"HIIT: A 40-Minute High Intensity Interval Training Workout You'll Love\"\n            data-slug=\"hiit-high-intensity-interval-training-workout\"\n            <u>yoga</a></u>        \n            </a> block or something else sturdy and square on your lower back while in a high plank position. Keep your hips level and remove the item from your back with your left hand, transfer the item to your right hand (sliding it along the floor under you), then place the item back on your lower back with your right hand. Stay in the plank and move the item around.</p><p></p><h4>10. Jackknife:</h4><p>Lie on your back and pass the block from your hands to your feet, bringing your arms and legs together in a crunch motion. Then, pass the block from your feet to your hands.</p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/iAzPuPEzRLKTWwryQTLN\" \n                alt=\"Dynamic Jackknife with Med Ball\"\n                title=\"Dynamic Jackknife with Med Ball\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/iAzPuPEzRLKTWwryQTLN\"\n                alt=\"Dynamic Jackknife with Med Ball\"\n                title=\"Dynamic Jackknife with Med Ball\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/iAzPuPEzRLKTWwryQTLN\"\n                alt=\"Dynamic Jackknife with Med Ball\"\n                title=\"Dynamic Jackknife with Med Ball\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p></p><h4>11. DANCE PARTY:</h4><p>Just dance! During the breaks, freeze and hold your position, whatever that position is, for the entire 10-second break. Then, dance again! Not a dancer? Run in place or do jumping jacks.</p><p></p><h3>The Cooldown</h3><p>Lie down on your back in savasana and close your eyes. Put your right hand on your stomach and feel yourself breathe.</p><p>When you&#39;re ready, come into a seated position, with your eyes still closed. Rub your hands together to generate some warmth and place your hands over your eyes and face. Remove your hands and open your eyes.</p><p></p><h3>The Workout</h3><p>Warmup (5 minutes)</p><p><strong>Block 1</strong> (5 minutes): Alternate between Exercise 1 and Exercise 2, completing each exercise 4 times. Rest 1 minute.</p><p><strong>Block 2</strong> (5 minutes): Alternate between Exercise 3 and Exercise 4, completing each exercise 4 times. Rest 1 minute.</p><p><strong>Block 3</strong> (5 minutes): Alternate between Exercise 5 and Exercise 6, completing each exercise 4 times. Rest 1 minute.</p><p><strong>Block 4</strong> (5 minutes): Alternate between Exercise 7 and Exercise 8, completing each exercise 4 times. Rest 1 minute.</p><p><strong>Block 5</strong> (5 minutes): Alternate between Exercise 9 and Exercise 10, completing each exercise 4 times. Rest 1 minute.</p><p><strong>Block 6</strong> (5 minutes): Alternate between Exercise 11 and Exercise 12, completing each exercise 4 times. Rest 1 minute.</p><p>Cooldown (5 minutes)</p>"},{"type":"CTA","value":"[CTA-DEFAULT]"}],"isSlugACategory":false,"searchCategory":"hiit-high-intensity-interval-training-workout","showPopUp":false,"popUpType":null,"showedPopup":false,"windowWidth":null,"ctaPath":"signup","redirectURL":"#","current_url":"https://www.myyogateacher.com/articles/hiit-high-intensity-interval-training-workout","student_details":"","facebookUrl":"","twitterUrl":"","copyUrl":"","emailUrl":"","ctaContent":[{"id":"ckxrz2i14tov40c25g1dpicsg","name":"[CTA-DEFAULT]","description":{"html":"<p><strong>Get 2 free private yoga sessions and 2 weeks of unlimited group classes</strong> with authentic yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Classes – </strong><u><strong>Live &amp; Interactive</strong></u></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckxrz37hsu0cj0a76mgb4594m","name":"[CTA-FREECLASS]","description":{"html":"<p><strong>Get 2 free private yoga sessions and 2 weeks of unlimited group classes</strong> with authentic yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Classes – </strong><u><strong>Live &amp; Interactive</strong></u></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckxrz4d5stsye0b75dtlx1w0n","name":"[CTA-TRENDS]","description":{"html":"<p>Get ahead of the next trend and practice with authentic Indian yoga teachers! Sign up today and <strong>get 2 free private yoga sessions PLUS 2 weeks of unlimited group classes</strong>. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>Practice with Authentic Indian Yoga Teachers</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckxrz6nq0tqdr0c258titvagg","name":"[CTA-REVIEWS]","description":{"html":"<p>Find out what all the hype is about! <strong>Get 2 free private yoga sessions and 2 weeks of unlimited group classes</strong> with authentic yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>103,478 Happy Students &amp; 12,086 ⭐⭐⭐⭐⭐ Reviews</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckxrz7nzktu400b752fym6wpw","name":"[CTA-HATHA]","description":{"html":"<p><strong>Get 2 free private hatha yoga sessions and 2 weeks of unlimited group classes </strong>(including tons of daily Hatha yoga classes). No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Hatha Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>with Authentic Indian Teachers</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"cky90p88g3zgc0d23yz6taont","name":"[CTA-NASAL]","description":{"html":"<p><strong>Get 2 free private sessions </strong>to relieve post nasal drip and clear out your sinus. </p><p><strong>PLUS, 2 weeks of unlimited group classes </strong>with authentic Indian yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>Relieve Post Nasal Drip &amp; Clear Your Sinus Today!</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckyirvl8g25ce0c70cldmca2g","name":"[CTA-TRATAKA]","description":{"html":"<p><strong>Get 2 free private sessions </strong>with experienced Trataka teachers. </p><p><strong>PLUS, 2 weeks of unlimited group classes </strong>(like ‘Candle Gazing Meditation) with authentic yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>Learn Trataka (Candle Gazing) Meditation Today!</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckyisqh482ck60b79rp1r1jcg","name":"[CTA-YIN]","description":{"html":"<p><strong>Get 2 free private yoga sessions</strong>, work with an experienced yoga therapist to reduce (and even eliminate) your back pain. <strong>PLUS 2 weeks of unlimited group classes </strong>(like ‘Yoga for Back Pain’) with authentic yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Therapy – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>Relieve Back Pain Safely &amp; Effectively Today!</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckyitki4w2liz0b30tqpzhy4i","name":"[CTA-KRIYA]","description":{"html":"<p><strong>Get 2 free private yoga sessions </strong>for Kriya Yoga, Pranayama, and Meditation <strong>and 2 weeks of unlimited group classes </strong>with authentic yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Classes – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>Practice Kriya, Pranayama, and Meditation Today!</strong></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckyitxgyg2pot0b79lu1fcpp1","name":"[CTA-BREATH]","description":{"html":"<p><strong>Get 2 free private yoga sessions </strong>for yogic breathing techniques (pranayama) and <strong>2 weeks of unlimited group classes</strong>, like ‘Stretch and Breathe’, ‘Kriya, Pranayama, and Meditation’, and many others. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong> Learn Beginner, Intermediate, and Advanced Pranayama!</strong></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckykb6i2o1o7f0b368s1m7qow","name":"[CTA-LYMPHATIC]","description":{"html":"<p><strong>Get 2 free private yoga sessions</strong> for lymphatic drainage &amp; immunity enhancement. <strong>PLUS 2 weeks of unlimited group yoga classes</strong> (including daily yin-yoga) when you sign up today! No credit card required to sign up.</p><p></p>"},"title":{"html":"<p><strong>Online Yoga Sessions –  </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>for Lymphatic Drainage &amp; Boosting Your Immune System!</strong></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"cl2vqlpyfe3yh0biohgxyx2hg","name":"[CTA-LEAD]","description":{"html":"<p>Lead Form</p>"},"title":{"html":"<p>Lead Form</p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"cl4gnwnrlga640ck37gutx7sn","name":"[CTA-GC]","description":{"html":"<p>CTA-GC</p>"},"title":{"html":"<p>CTA-GC</p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"}],"post":{"id":"ckkwz0fk868550a8072dv7vcv","slug":"hiit-high-intensity-interval-training-workout","author":{"name":"Shivayogi","teacherMytSlug":"shivayogi-1","pictureUrl":"Shiva-1.jpg"},"title":"HIIT: A 40-Minute High Intensity Interval Training Workout You'll Love","createdAt":"2021-02-08T19:30:53.440707+00:00","updatedAt":"2022-06-16T10:07:46.46636+00:00","coverUrl":"high_intensity_interval_training.png","seoDescription":"High intensity interval training is all the rave. But HIIT yoga? We say yes! Check out why HIIT yoga is even better for your body.","content":{"text":"What does high-intensity interval training (HIIT) have to do with yoga?\\n\\nEverything!\\n\\nWhen you combine yoga and \\nHIIT\\n you give your body everything it needs to build muscle, strengthen your stabilizing muscles, and reap cardiovascular benefits. Plus, HIIT exercises are tough, so you're sure to bring in lots of that ever-important oxygen your body can use to increase prana.\\n\\nHere, we're going to share a 40-minute high-intensity interval training workout that you can add to your workout schedule a couple of times each week. But first...\\n\\nWhat Is High-Intensity Interval Training HIIT?\\nHIIT is a training method in which you push to your limits, giving 100% effort for short bursts, followed by a short recovery period. HIIT keeps your heart rate up and helps you burn more fat in less time. It increases your body's need for oxygen, creating a shortage of oxygen during the working portions of the workout. This, in turn, means that your body needs more oxygen during the recovery portions of the workout.\\n\\nThe result is a bigger calorie and fat burn than you get from \"steady-state\" workouts in which your effort is relatively steady over a period of time.\\n\\nNow, let's get into our workout!\\n\\n40-Minute HIIT Workout\\nHere's how it works: You're going to have a four-minute block of work consisting of eight smaller blocks of 30 seconds each, with 20 seconds at 100% effort and a 10-second recovery. For each four-minute block, you will alternate between two different exercises.\\n\\nSo each 4-minute block looks like this:\\nExercise 1: 20 seconds\\nRest: 10 seconds\\nExercise 2: 20 seconds\\nRest: 10 seconds\\nRepeat three more times\\nThen, you'll have a longer break (1 minute) between each four-minute block before moving onto the next set of two exercises.\\n\\nDon't worry, it's much less complicated than it looks on paper.\\n\\nThe Warmup\\nStart by standing with your feet hip-distance apart. Roll your shoulders up, back, and down for at least 10 counts. Reverse for 10 counts.\\n\\nNext, lift your hands up to the ceiling and bend forward to touch the ground (or as far as you can go). Repeat briskly for 10 counts, reaching to the sky and to the ground.\\n\\nNow, turn your torso from side to side, warming up your back and spine, for 10 counts.\\n\\nWe're going to make the side to side movement bigger, engaging the legs to turn your entire body side to side, adding in your arms by bringing them up to the ceiling on each side and back down as you switch sides. Continue this movement for 10 counts.\\n\\nAdd in the lower body. Starting with your right knee, alternate lifting your knees to your chest and circling your leg out from the hip to warm up your hip flexors. Repeat, alternating sides for 10 counts.\\n\\nNow, give the legs a little break and place your hands on your shoulders, circling your elbows in towards one another, up, then out and down. Repeat for 10 counts.\\n\\nBack to the lower body, alternate stepping one foot forward while raising your arms up into the air. Bring your arms down and switch legs, once again raising your arms to the sky. Repeat, alternating sides for 10 counts.\\n\\nFinally, standing center, lift one leg out to the side and sweep the leg in and out, crossing the centerline of your body. Repeat for 10 counts on one side before repeating on the other side.\\n\\n[CTA-GC]\\n\\nThe Exercises\\nNow it's time for the exercises! We're going to share descriptions of each exercise here and finish out this article with a list of how this all fits together.\\n\\n1. Sport Running:\\n⁠Run in place quickly, on your toes and swinging your arms. No jumping and no high knees—just run in place. Go at a speed that is right for your fitness level and comfort.\\n\\n2. Uppercut:\\nStand with your feet hip-distance apart with knees and hips straight but relaxed and \"bouncy.\" Your hands should be in fists and your arms lifted with your hands facing your body at chin height. Elbows are bent at a 90-degree angle. Lower your body into a slight squat position, rotating your torso and lowering your right hand down to chest height. Begin to scoop your arm under and up to the left as you rotate your body to the left. Stop when your fist is at chin height of your imaginary opponent. Repeat the scooping motion with the other arm and continue to repeat, alternating arms.\\n\\nImage: Verywell / Ben Goldstein\\n\\n3. Squat Jack:\\nStart with a squat, and jump your feet together between each squat. You always have a low-impact option in which you squat and tap your feet in (no jumping) before returning to the squat.\\n\\n4. Hook and Front Kick:\\n Start in the same position as the uppercut. Keeping a 90-degree bend in your right arm, swing as if you're punching someone on the side of their jaw. Pivot on your feet so your knee and hips face to the right. Repeat with the other arm. Return to center and alternate two kicks to the front of your body.\\n5. Burpees:\\n Jump up with your arms in the air, lower your hands to the ground and jump your feet back to a pushup position before letting your body go all the way to the floor. Press back up into a push-up position and jump your feet forward to meet your hands. Stand up and jump again, arms in the air. For a low-impact option, don't jump.\\n\\nReal talk: burpees are brutal but they make you strong.\\n\\n6. Run the Room:\\n Using whatever space you have, run. Feel free to walk or jog, depending on your level of fitness or comfort.\\n\\n7. Interrupted Burpees:\\n Do a standard burpee, but instead of going down onto your stomach, stay in a push-up position and do two mountain climbers (alternating feet) and two jacks (jump out and in with your feet), before coming back up and completing the burpee.\\n\\n8. Elbow Plank:\\n Get into a plank position on your elbows and hold.\\n\\n9. Around the World Plank:\\nPlace a \\nyoga\\n block or something else sturdy and square on your lower back while in a high plank position. Keep your hips level and remove the item from your back with your left hand, transfer the item to your right hand (sliding it along the floor under you), then place the item back on your lower back with your right hand. Stay in the plank and move the item around.\\n\\n10. Jackknife:\\nLie on your back and pass the block from your hands to your feet, bringing your arms and legs together in a crunch motion. Then, pass the block from your feet to your hands.\\n\\n\\n11. DANCE PARTY:\\nJust dance! During the breaks, freeze and hold your position, whatever that position is, for the entire 10-second break. Then, dance again! Not a dancer? Run in place or do jumping jacks.\\n\\nThe Cooldown\\nLie down on your back in savasana and close your eyes. Put your right hand on your stomach and feel yourself breathe.\\nWhen you're ready, come into a seated position, with your eyes still closed. Rub your hands together to generate some warmth and place your hands over your eyes and face. Remove your hands and open your eyes.\\n\\nThe Workout\\nWarmup (5 minutes)\\nBlock 1\\n (5 minutes): Alternate between Exercise 1 and Exercise 2, completing each exercise 4 times. Rest 1 minute.\\nBlock 2\\n (5 minutes): Alternate between Exercise 3 and Exercise 4, completing each exercise 4 times. Rest 1 minute.\\nBlock 3\\n (5 minutes): Alternate between Exercise 5 and Exercise 6, completing each exercise 4 times. Rest 1 minute.\\nBlock 4\\n (5 minutes): Alternate between Exercise 7 and Exercise 8, completing each exercise 4 times. Rest 1 minute.\\nBlock 5\\n (5 minutes): Alternate between Exercise 9 and Exercise 10, completing each exercise 4 times. Rest 1 minute.\\nBlock 6\\n (5 minutes): Alternate between Exercise 11 and Exercise 12, completing each exercise 4 times. Rest 1 minute.\\nCooldown (5 minutes)","html":"<p>What does high-intensity interval training (HIIT) have to do with yoga?</p><p></p><p>Everything!</p><p></p><p>When you combine yoga and <a target='_blank' title=\"https://www.myyogateacher.com/yoga-online-classes/hiit\" href=\"https://www.myyogateacher.com/yoga-online-classes/hiit\">HIIT</a> you give your body everything it needs to build muscle, strengthen your stabilizing muscles, and reap cardiovascular benefits. Plus, HIIT exercises are tough, so you&#39;re sure to bring in lots of that ever-important oxygen your body can use to increase prana.</p><p></p><p>Here, we&#39;re going to share a 40-minute high-intensity interval training workout that you can add to your workout schedule a couple of times each week. But first...</p><p></p><h2>What Is High-Intensity Interval Training HIIT?</h2><p>HIIT is a training method in which you push to your limits, giving 100% effort for short bursts, followed by a short recovery period. HIIT keeps your heart rate up and helps you burn more fat in less time. It increases your body&#39;s need for oxygen, creating a shortage of oxygen during the working portions of the workout. This, in turn, means that your body needs more oxygen during the recovery portions of the workout.</p><p></p><p>The result is a bigger calorie and fat burn than you get from &quot;steady-state&quot; workouts in which your effort is relatively steady over a period of time.</p><p></p><p>Now, let&#39;s get into our workout!</p><p></p><h3>40-Minute HIIT Workout</h3><p>Here&#39;s how it works: You&#39;re going to have a four-minute block of work consisting of eight smaller blocks of 30 seconds each, with 20 seconds at 100% effort and a 10-second recovery. For each four-minute block, you will alternate between two different exercises.</p><p></p><p>So each 4-minute block looks like this:</p><ul><li><div>Exercise 1: 20 seconds</div></li><li><div>Rest: 10 seconds</div></li><li><div>Exercise 2: 20 seconds</div></li><li><div>Rest: 10 seconds</div></li><li><div>Repeat three more times</div></li></ul><p>Then, you&#39;ll have a longer break (1 minute) between each four-minute block before moving onto the next set of two exercises.</p><p></p><p>Don&#39;t worry, it&#39;s much less complicated than it looks on paper.</p><p></p><h3>The Warmup</h3><p>Start by standing with your feet hip-distance apart. Roll your shoulders up, back, and down for at least 10 counts. Reverse for 10 counts.</p><p></p><p>Next, lift your hands up to the ceiling and bend forward to touch the ground (or as far as you can go). Repeat briskly for 10 counts, reaching to the sky and to the ground.</p><p></p><p>Now, turn your torso from side to side, warming up your back and spine, for 10 counts.</p><p></p><p>We&#39;re going to make the side to side movement bigger, engaging the legs to turn your entire body side to side, adding in your arms by bringing them up to the ceiling on each side and back down as you switch sides. Continue this movement for 10 counts.</p><p></p><p>Add in the lower body. Starting with your right knee, alternate lifting your knees to your chest and circling your leg out from the hip to warm up your hip flexors. Repeat, alternating sides for 10 counts.</p><p></p><p>Now, give the legs a little break and place your hands on your shoulders, circling your elbows in towards one another, up, then out and down. Repeat for 10 counts.</p><p></p><p>Back to the lower body, alternate stepping one foot forward while raising your arms up into the air. Bring your arms down and switch legs, once again raising your arms to the sky. Repeat, alternating sides for 10 counts.</p><p></p><p>Finally, standing center, lift one leg out to the side and sweep the leg in and out, crossing the centerline of your body. Repeat for 10 counts on one side before repeating on the other side.</p><p></p><p>[CTA-GC]</p><p></p><h3>The Exercises</h3><p>Now it&#39;s time for the exercises! We&#39;re going to share descriptions of each exercise here and finish out this article with a list of how this all fits together.</p><p></p><h4>1. Sport Running:</h4><p>⁠Run in place quickly, on your toes and swinging your arms. No jumping and no high knees—just run in place. Go at a speed that is right for your fitness level and comfort.</p><p></p><h4>2. Uppercut:</h4><p>Stand with your feet hip-distance apart with knees and hips straight but relaxed and &quot;bouncy.&quot; Your hands should be in fists and your arms lifted with your hands facing your body at chin height. Elbows are bent at a 90-degree angle. Lower your body into a slight squat position, rotating your torso and lowering your right hand down to chest height. Begin to scoop your arm under and up to the left as you rotate your body to the left. Stop when your fist is at chin height of your imaginary opponent. Repeat the scooping motion with the other arm and continue to repeat, alternating arms.</p><img src=\"https://media.graphcms.com/wvdw5NQvQLCIXdbZ5tug\" alt=\"HIIT - Boxing with Dumbbells\" title=\"uppercut.gif\" width=\"768\" height=\"512\" /><p>Image: Verywell / Ben Goldstein</p><p></p><h4>3. Squat Jack:</h4><p>Start with a squat, and jump your feet together between each squat. You always have a low-impact option in which you squat and tap your feet in (no jumping) before returning to the squat.</p><p></p><h4>4. Hook and Front Kick:</h4><p> Start in the same position as the uppercut. Keeping a 90-degree bend in your right arm, swing as if you&#39;re punching someone on the side of their jaw. Pivot on your feet so your knee and hips face to the right. Repeat with the other arm. Return to center and alternate two kicks to the front of your body.</p><h4>5. Burpees:</h4><p> Jump up with your arms in the air, lower your hands to the ground and jump your feet back to a pushup position before letting your body go all the way to the floor. Press back up into a push-up position and jump your feet forward to meet your hands. Stand up and jump again, arms in the air. For a low-impact option, don&#39;t jump.</p><img src=\"https://media.graphcms.com/t6CO5dXiQZePPrYRbSJh\" alt=\"Burpees Exercise\" title=\"burpee.gif\" width=\"480\" height=\"269\" /><p>Real talk: burpees are brutal but they make you strong.</p><p></p><h4>6. Run the Room:</h4><p> Using whatever space you have, run. Feel free to walk or jog, depending on your level of fitness or comfort.</p><p></p><h4>7. Interrupted Burpees:</h4><p> Do a standard burpee, but instead of going down onto your stomach, stay in a push-up position and do two mountain climbers (alternating feet) and two jacks (jump out and in with your feet), before coming back up and completing the burpee.</p><p></p><h4>8. Elbow Plank:</h4><p> Get into a plank position on your elbows and hold.</p><p></p><h4>9. Around the World Plank:</h4><p>Place a <a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\">yoga</a> block or something else sturdy and square on your lower back while in a high plank position. Keep your hips level and remove the item from your back with your left hand, transfer the item to your right hand (sliding it along the floor under you), then place the item back on your lower back with your right hand. Stay in the plank and move the item around.</p><p></p><h4>10. Jackknife:</h4><p>Lie on your back and pass the block from your hands to your feet, bringing your arms and legs together in a crunch motion. Then, pass the block from your feet to your hands.</p><img src=\"https://media.graphcms.com/iAzPuPEzRLKTWwryQTLN\" alt=\"Dynamic Jackknife with Med Ball\" title=\"jacknife with block.gif\" width=\"520\" height=\"293\" /><p></p><h4>11. DANCE PARTY:</h4><p>Just dance! During the breaks, freeze and hold your position, whatever that position is, for the entire 10-second break. Then, dance again! Not a dancer? Run in place or do jumping jacks.</p><p></p><h3>The Cooldown</h3><p>Lie down on your back in savasana and close your eyes. Put your right hand on your stomach and feel yourself breathe.</p><p>When you&#39;re ready, come into a seated position, with your eyes still closed. Rub your hands together to generate some warmth and place your hands over your eyes and face. Remove your hands and open your eyes.</p><p></p><h3>The Workout</h3><p>Warmup (5 minutes)</p><p><strong>Block 1</strong> (5 minutes): Alternate between Exercise 1 and Exercise 2, completing each exercise 4 times. Rest 1 minute.</p><p><strong>Block 2</strong> (5 minutes): Alternate between Exercise 3 and Exercise 4, completing each exercise 4 times. Rest 1 minute.</p><p><strong>Block 3</strong> (5 minutes): Alternate between Exercise 5 and Exercise 6, completing each exercise 4 times. Rest 1 minute.</p><p><strong>Block 4</strong> (5 minutes): Alternate between Exercise 7 and Exercise 8, completing each exercise 4 times. Rest 1 minute.</p><p><strong>Block 5</strong> (5 minutes): Alternate between Exercise 9 and Exercise 10, completing each exercise 4 times. Rest 1 minute.</p><p><strong>Block 6</strong> (5 minutes): Alternate between Exercise 11 and Exercise 12, completing each exercise 4 times. Rest 1 minute.</p><p>Cooldown (5 minutes)</p>"},"category":["fitness"],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"recommendations_group_class":null}