The HIIT Yoga Sequence You Need When You’re Stressed to the Max

Burn major calories in less time.

By: Lexy Parsons

We get it – life can be stressful. While yoga is a quick-fix for relieving tension, this stress-busting workout doesn’t always fulfill our endorphin needs! If you’re craving a balance between cardio and yoga, we have the solution: HIIT Yoga. So, what is HIIT Yoga? Keep reading to find out everything you need to know about this yoga for weight loss workout! Get ready for some major mind and body benefits.

What is HIIT Yoga?

What is HIIT yoga? Imagine all of the benefits of a lengthening, strengthening yoga class combined with the heart pumping, calorie-blasting benefits of HIIT (high-intensity interval training). Sounds amazing, right? Well, we’ve just described HIIT yoga! This yoga for weight loss workout is effective, efficient, and most importantly — fun! HIIT yoga is the perfect balance of cardio and strength training combined into a grounding workout — you’ll be gasping for air but feel totally stress-free at the same time. The best part? You’ll get all of these benefits in 30 minutes or less. 

Tell us more — what is HIIT yoga good for? We’re so glad you asked. Keep reading to find out the top benefits of HIIT yoga. 

The Benefits of HIIT Yoga

Torch Serious Calories

If you want to burn some major calories, roll out your mat, and give HIIT yoga a try. High-intensity movements combined with recovery periods of yoga help kick your metabolism into high gear and keep your body burning calories all day long. Research suggests this type of exercise will burn more calories than a steady-state cardio session while still giving you the benefits of both resistance and cardiovascular training. Due to EPOC (excess post-exercise oxygen consumption), you’ll burn calories on and off your mat! HIIT yoga increases the oxygen demands on your body, leading you to burn more calories even after your workout is over.

RELATED: 7 Secrets to Optimize Your Metabolic Health 

Boost Weight Loss

Speaking of blasting calories, HIIT yoga is one of the best forms of yoga for weight loss. Research shows high-intensity intermittent exercise not only reduces fat, but this type of movement is specifically effective in reducing subcutaneous and abdominal fat. 

RELATED: 5 No-Diet Lifestyle Hacks to Push Past a Weight Loss Plateau 

Get A Full Body Workout

Tone your total body with this yoga for weight loss workout. Similar to a traditional yoga flow, HIIT yoga will engage the majority of the muscles in the body, acting as a full-body workout. We’re all about maximum results in the least amount of time! Burn more calories and increase muscle mass while reducing the risk of injury! With no equipment needed, you can do this yoga for weight loss workout anywhere, anytime. 

RELATED: Yoga For Strength: The 4 Best Yoga Poses You Need to Improve Your Strength Workouts

Stress Less

When tension is running high, and you have little time, leave all your emotions on the mat with a quick HIIT yoga flow. Experience all of the calming effects of yoga while short bursts of high-intensity movements allow you to release energy (and negative emotions). Yoga promotes relaxation and enhances overall well-being, while endorphins released during high-intensity movements are great for easing feelings of stress.

So, are you ready to release some stress? Try this quick, no-equipment HIIT yoga sequence! 

A Quick, But Powerful HIIT Yoga Sequence to Bust Stress

Child’s Pose 

Begin in child’s pose. Widen your knees to the edges of the mat, sink your hips back and down, and let go of any tension. Extend your fingertips long toward the front of the mat, and let your forehead rest on the mat. Take 5 deep breaths here. Come back to this pose anytime you need a break!


On your next inhale, come to tabletop, stacking your shoulders over your wrists and hips over your knees. Lengthen your spine. 

Cat-Cow Pose

Make your way to cat-cow pose. Inhale to cow pose. Drop your belly, shift your gaze up, and arch your back. Exhale cat pose. Tuck your chin into your chest and round your spine. Take a few cat-cows at your own pace, warming up your body. 

Downward Dog 

Come back to a neutral spine. Tuck your toes, and exhale to downward dog. Pedal out your feet, sway your body side to side, and wake up all your muscles. Take 3-5 breaths here.

Mountain Pose

Let’s get moving! Inhale look forward. Exhale float to the top of your mat. Inhale halfway lift. Exhale fold. Rise to mountain pose. 

HIIT Yoga Cardio Burst: Jumping Jacks

Time for your first cardio burst! We’re starting with jumping jacks to get your heart pumping! Perform this move for 30 seconds. 

HIIT Yoga Cardio Burst: Butt-Kickers

Transition straight into butt-kickers to really turn on those leg muscles and get your body warm. We’re here for 30 seconds. 

HIIT Yoga Cardio Recovery 

Your first cardio recovery! Flow through Sun A. Inhale to mountain pose, exhale forward fold. Halfway lift, chaturanga. Inhale upward facing dog. Exhale downward facing dog. This is your Sun A flow. Recover here for 5 breaths. 

Shoulder Taps

Come into Shoulder Taps! On your exhale, shift forward into a high plank, keeping your wrists under your shoulders. Tap opposite hand to opposite shoulder, alternating sides. Repeat 15 repetitions on each side. 

HIIT Yoga Second Cardio Burst: Plank Jacks

Our second cardio burst! 30 seconds of plank jacks. Remain in a plank position with your shoulders stacked over your wrist and your pelvis tucked under. Maintaining a flat back, jump your feet off your mat as if you were doing a jumping jack, and then jump them back in. Perform this for 30 reps or 30 seconds!

Recover: Downward Dog 

Recover in downward dog. Stay here 3-5 breaths. 

Chair Pose

Flow through Sun A, meeting in forward fold. Inhale chair pose. Hold here! Keep your weight in your heels and extend your arms up. Sit deep into your chair with your knees stacked over your ankles, core engaged. Hold for 10-15 breaths. The shake is real!

HIIT Yoga Third Cardio Burst: Squat jumps

Cardio burst number three! Squat jumps. If you need to modify, do basic squats here. Perform this exercise for 30 seconds or thirty reps. Remember to land softly on your feet and keep your knees from collapsing in.

Recover: Downward Dog 

Recover! Flow through Sun A then meet in downward dog. 

Crescent Lunge 

Inhale into crescent lunge, sweeping your arms up. Exhale your hands to heart center. Let’s pulse here! This will really tone the legs. Remember: your front leg never straightens. Sit deep into your lunge keeping your knee stacked over your ankle. Let your back leg do all the work. Slightly bend your back knee and pulse for 15 reps.

HIIT Yoga Fourth Cardio Burst: Switch Lunges 

Cardio burst number four — switch lunges! Your legs might be shaking, but you’ll thank us later. Jump your left leg forward and right leg back, maintaining a 90-degree angle and landing softly on your feet. Continue jumping back and forward, switching legs. We’re here for 30 seconds. Need a modification? Simply step forward into a lunge and alternate legs.

Crescent Lunge

Before we recover, we have to burn out that left leg! Step your left leg forward into crescent lunge. Pulse here for 15 reps.

Recover: Downward Dog

Recovery is well earned! Let’s bring down your heart rate and give your legs a break. Flow through sun A and meet in downward dog. Take 3-5 breaths here.

High Plank 

Once you’ve recovered, shift forward into a high plank. Another isometric hold! We’re here for 30 breaths — get comfortable. Keep your shoulders stacked over your wrists, pelvis tucked under, and maintain a neutral spine. Engage your abs and squeeze your glutes!

HIIT Yoga Fourth Cardio Burst: Mountain Climbers 

Our final cardio burst, mountain climbers! Keeping your spine neutral and abs engaged, drive opposite knee to opposite elbow as if you’re running in place. Give it all you’ve got for 30 seconds!

Final Recovery 

Well done, you’ve completed HIIT Yoga and made it to your final recovery. Drop your knees to the mat, making your way into child’s pose. Stay here 3-5 breaths, or until you’re fully recovered. If you’re up for the challenge, repeat this HIIT Yoga sequence 2-3 times! 

Turn The Heat Up On Your Current Yoga Routine 

There you have it. Your yoga for weight loss search is over. Are you ready to turn up the heat on your mat? Try a HIIT Yoga flow! Reduce stress, tone up, and stay on track with all your fitness goals. Whether you have 5 minutes or 30 minutes, scorch major calories while keeping your body flexible and limber to reduce the risk of injury. 

So, back to the first question — what is HIIT yoga? Well, there’s no definitive HIIT yoga workout — and that’s the best part! Feeling creative? Create your own flow by combining your favorite yoga moves with your favorite HIIT exercises. Want to follow along to a workout? Head to the FitOn App and choose from a variety of flows. Find what works best for you — see you on your mat! 

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