HIIT YOGA WORKOUT FOR CHEST AND LEGS

Have you ever craved a calorie-crushing HIIT workout, but didn’t want to skip your Down Dog?

In this HIIT Yoga sample sequence we combine fat-burning HIIT cardio with athletic Vinyasa yoga to give you a bodyweight workout that focuses heavily on chest and legs. There are plenty of high-intensity, plyometric moves that get your heart rate up and help you to improve your strength and you get a breather with Vinyasas in between.

Don’t forget to warm-up like with any workout to prime your body for whatever comes next. Get some water, your mat and your resistance band and get ready for the ultimate HIIT Yoga Burn with push-ups, side planks, squat jumps, and break dancers.

Keep in mind, this is just a small portion of one of our 1 hour workouts. But you can still do it as a stand-alone sequence and repeat it 4 times or add it to your regular workout routine to mix things up.

HIIT YOGA WORKOUT FOR CHEST AND LEGS SEQUENCE:

– 20 Push-ups with toe touches
– 8 Squats with resistance band
– 4 Break dancers
– 8 In/out squat jumps
– 8 Scorpion toe touches
– 8 Side planks with hip lift / right side
– 8 Scorpion toe touches
– 8 Side planks with hip lift / left side
– 12 Squat jumps with toe touch
– 16 Push-ups with resistance band

I hope you have a good time with it and if you’re sore tomorrow, don’t blame us…

To maximize your fitness and recover faster, we have a delicious FitFlavah Post-Workout Smoothie for you. Just remember, if you don’t refuel with the right foods after your workout, all that hard work was for nothing. So restock your glycogen stores to give your body some energy back and try our delicious STRAWBERRY KALE BANANA PROTEIN SMOOTHIE.

We add strawberries to our post-workout smoothie for 3 reasons. For one, strawberries — just like all berries — contain polyphenols, an antioxidant that is known for their power to protect our cells from damage. But besides that, polyphenols also have the ability to help reduce inflammation and muscle pain. Secondly, strawberries contain anthocyanins, which are flavonoids found in the skin of berries and responsible for their vibrant color. These anthocyanins aid in enhancing blood flow and with that reduce inflammation in the muscles, which is hugely helpful after an intense workout. Last but not least, strawberries contain complex carbs, which allow our body to quickly restock energy.

Kale is an awesome post-workout food because its antioxidants help to manage post-workout inflammation and with that limit soreness and stiffness. Plus, Kale is a true nutritional powerhouse with tons of vitamin C and K, loaded with minerals like calcium, iron and magnesium and if that wasn’t enough, kale contains more protein per calorie than beef. And the best part is, kale actually contains all nine essential amino acids plus 9 other non-essential ones, which helps you to grow muscles.

And there is nothing better than a banana after a tough workout, because it offers a great deal of potassium, which is one of the electrolytes we lose during exercise. Plus, bananas provide enough carbs to replenish our energy stores.

Greek yogurt is a great source of calcium and protein, which helps to grow muscles and control your appetite, so you won’t overeat after all that hard work you have been putting in during your workout.

Almond milk also provides muscle-building protein, but additionally, it’s an incredible source of magnesium, which helps to relax stiff muscles and helps to reduce muscle soreness.

You may wonder why coconut oil is important for a post-workout smoothie and the answer is simple. Coconut oil is an amazing source of medium chain triglycerides, which help in muscle recovery, development and growth. And if you add coconut oil to your pre-workout snack, it can help with immune function and insulin secretion, which has the potential to enhance your sports performance.

If you add a teaspoon of honey, you get quick-releasing carbs that help to refuel your body and replenish your glycogen stores that have been depleted by your workout and with that you can prevent fatigue and speed up the recovery process.

Of course, we add a scoop of protein powder to get the all important amino acids that help us to repair, maintain and grow muscles.

STRAWBERRY KALE BANANA PROTEIN SMOOTHIE INGREDIENTS

1 cup strawberries
1 cup fresh kale
1 banana
½ cup plain greek yogurt
½ cup almond milk
1 teaspoon coconut oil
1 scoop vanilla protein powder
1 teaspoon honey, optional for sweetness
1 cup ice

INSTRUCTIONS

1. Add all the ingredients in the blender.
2. Start blending on low speed and gradually increase. Blend until smooth.
3. Add protein powder and ice cubes last.

If you want to spice up your workout routine and like some inspiration, do our FitFlavah HIIT Yoga Workouts. Just because there’s an Up Dog on the other side of plyo jumps doesn’t mean that it’s is going to be easy. I promise you, you still get a kick-ass workout and the best of both worlds.

You might think HIIT and Yoga are completely different and don’t fit together, but combining the two gives you a calorie-torching, strength-building workout and the body awareness to do it right. Add the breath and you have a workout that you actually love to do and that gives you the results you’re looking for.

REV UP YOUR FITNESS ROUTINE
Joschi & Monika
JoschiNYC.com

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