Like most things in life, taking a well-rounded approach to your physical wellness is a path to sustainable results. The benefits of regular Yoga practice are well documented at this point. We know we can turn to Yoga for stress reduction, relieving muscle tension, and building strength. However sometimes I’m looking for a workout that’s going to get my blood pumping so I can get my endorphin fill! Cardio is an important component of any balanced and well rounded practice isn’t it?
What if I told you there’s a way to combine the relaxing and tension relieving benefits of yoga with a cardio twist? If you’re looking for a way to combine intensive full body exercises that get your blood pumping with flowing pose transitions then HIIT Yoga fits exactly that description. Don’t just take my word for it, we’ve got plenty of HIIT Yoga classes in our On Demand Video Library for you to check it out for yourself. But if you’re still on the fence about the benefits of HIIT Yoga, read on!
What is this HIIT Yoga thing I’ve been hearing about?
For those who aren’t aware, HIIT stands for “High Intensity Interval Training”. That’s a fancy way of saying “Short bursts of intense exercise with brief rest periods in between”. The central concept revolves around heart rate. In a typical HIIT routine, you’re looking to target peaking around 80-90% of your maximum heart rate. You’ll be working to maintain that exertion level for short bursts (45 seconds to a minute) with brief rest periods in between. There’s a lot of specific benefits that you’ll get from maintaining that pattern which we’ll get into later, but the important take away is that you’ll likely find yourself sweating a bit more than your typical Hatha Yoga practice.
HIIT is not a new concept. Runners have long known about this secret: alternating between sprints and jogs will quickly and efficiently improve endurance. Cardio classes are also a well established method for burning calories and building cardiovascular health. But why combine HIIT with Yoga?
So what makes HIIT Yoga so unique?
HIIT Yoga takes those cardio and strength training elements and combines them with the grounding and mindful nature of Yoga movement. Focusing on exercises that strengthen while lengthening the muscles, you’ll notice a lot of similarities with other styles of Yoga. The result is a workout that gets your whole body moving and your heart pumping, while being gentle on your joints and minimizing impact. There’s also a subtle mindset shift here: HIIT Yoga retains elements of mindfulness from a typical Yoga practice. Participants are encouraged to be fully in the moment, utilize their breath, and really pay attention to the sensations of their practice. This can lead to a better overall mind-body connection in much the same way as traditional Yoga.
A great example of a classic HIIT Yoga class full of feel good movement is our HIIT Yoga Cardio Burn class. This class offers a comprehensive mind-body workout to get your blood pumping. You’ll find great examples of exercises which focus on strengthening and stabilizing of your joints, while elevating your heart rate to boost concentration and focus. Head on over to our On Demand Video Library to check out our full selection of HIIT classes.
The science behind HIIT.
There’s been a lot of research on the effectiveness of High Intensity Interval Training exercise. Martin Gibala, a professor at McMaster University and one of the world’s foremost experts on High Intensity Interval Training has literally written the book on HIIT workouts. It’s his research that can largely be credited for the widespread popularity of HIIT today.
According to Gibala, HIIT is a much more efficient way to reap benefits as compared to longer workouts at an easier pace. It’s the pattern of relatively hard effort, followed by taking a short break that can be very effective.
Gibala has found a direct link between HIIT workouts and improved VO2 max, a measure of endurance that calculates the maximum volume of oxygen the body can use. HIIT can also improve stroke volume, which is the amount of blood that is pumped when the heart contracts. That means that HIIT has been demonstrated to improve both heart and lung health!
HIIT can also be effective for building muscle. Gibala notes that HIIT is most effective in calling upon our fast-twitch muscle fibers, which are the fibers that we use for fast, explosive-type movements. These fast twitch muscle fibres don’t get a lot of use in our day to day life, but during HIIT, these fast-twitch fibers respond, adapt, and remodel. This builds capacity for intense bursts of strength, which can be a great complement to traditional strength building. Here at Living Lotus Online we’ve developed a number of classes such as our HIRT (High Intensity Resistance Training) Yoga with Weights class, which take advantage of this effect to really focus in on the strength building element of HIIT.
Finally, let’s talk about the link between HIIT and mood boosting hormones like Dopamine. High-energy practices like our Dopamine HIIT class are excellent for stimulating the brain and promoting the release of neurotransmitters like Dopamine (the ‘happy’ and ‘feel good’ hormone). So if you’re looking for a mental or emotional pick me up while getting in an effective body workout, then this class is a perfect combination of both!
Science is great, but what are the actual HIIT Yoga benefits?
These days we are presented with an unprecedented array of fitness options, so why try HIIT Yoga? What are the actual benefits of high-intensity exercise and traditional yoga practices? Glad you asked! There’s lots of benefits for both body and mind that HIIT Yoga brings to the table:
Unleash Your Inner Athlete with HIIT Yoga
Mindfully responding to challenge it a huge part of the Yogic mindset, and what better way to do that than to step out of your comfort zone and embrace the invigorating challenge of HIIT yoga? These dynamic classes tend to push your limits, encouraging you to explore fitness routines and flows you might not have considered. Through this physical and mental challenge, you’ll discover newfound strength, endurance, and resilience both physically and mentally/
Ignite Your Passion for Fitness
It’s easy to fall into a routine, repeating the same practices and flows until they lose some of their lustre. One way to ditch the monotony of routine workouts and rediscover the excitement of exercise is with HIIT yoga. Contrary to popular belief, these classes are not about enduring relentless fatigue; rather, they’re about embracing the journey of self-improvement. As you witness the positive impact of HIIT yoga on your body and mind, you’ll find yourself eagerly anticipating each session. Bringing some of that spark back to your practice can help you on and off the mat.
Transform Your Body and Mind
HIIT yoga is not just about burning calories; it’s about holistic transformation (but it’s also about burning calories). The combination of high-intensity movements and recovery periods of yoga stimulates your metabolism, leading to increased calorie burn throughout the day (yes, even when you’re not on the mat). Studies have shown that HIIT yoga surpasses traditional cardio workouts in terms of calorie expenditure while providing the benefits of both resistance and cardiovascular training. Additionally, the excess post-exercise oxygen consumption (EPOC) effect ensures continued calorie burn even after the workout ends.
Shed Excess Weight Effectively
At Living Lotus Yoga we’re about making your fitness journey work for you and that looks different for everyone and every body. However if part of your unique journey includes setting goals for weight loss, HIIT yoga stands out as a powerful tool in your arsenal. Research has demonstrated that high-intensity intermittent exercise effectively reduces fat, particularly subcutaneous and abdominal fat. With regular HIIT yoga practice balanced with a proper nutrition plan you’ll experience a noticeable reduction in body fat and an overall improvement in body composition (that means toned muscle).
Achieve a Full-Body Workout
HIIT yoga is not a one-dimensional workout; it engages the majority of the muscles in the body, providing a comprehensive full-body workout. This time-efficient approach maximizes results, allowing you to burn calories, increase muscle mass, and also reduces the risk of injury. All of our HIIT Yoga workouts here at Living Lotus Online are anatomy-informed with a focus on joint-friendly movements that will set you up for sustainable health and fitness. However if you’re looking to be extra mindful of your joints (say if you are recovering from an injury or working on a long term mobility issue) you might benefit from our selection of Low Impact Interval Training (LIIT) workouts. One great example is our Cardio & Stretch LIIT class, which offers the full package of both cardio exercise and stretching, all while maintaining a low impact profile to protect your joints.
Promote Stress Relief and Well-being
When stress levels rise and time is scarce, HIIT yoga offers a quick and effective way to release tension and negative emotions. The combination of calming yoga practices and short bursts of high-intensity movements allows you to channel your energy while promoting relaxation and enhancing overall well-being. All of our HIIT Yoga classes begin and end with a short warm up and cool down stretch, including some elements of Yogic breathing and mindfulness, so you can feel great about your self-care knowing you’re getting the full benefits of a well rounded practice while working on your cardiovascular health.
If you’re looking to embrace the challenge, rediscover your passion for fitness, and experience the transformative power of HIIT yoga then we invite you to check out our monthly or annual membership options. Not ready to commit to a subscription just yet? No problem! Consider signing up for our email newsletter where you’ll receive 6 free classes in a variety of styles (including HIIT).