Train your mind and body at the same time with this hot, new fusion workout, says Amanda Khouv.
IT may seem simple, but we wonder why no one thought of it before? The combination of high-intensity interval training with yoga — in one session — boasts all the benefits of both styles of training to give you a balanced and effective way to work out.
Kate O’Reilly and Sasha Green believed in the way that HIIT and yoga complemented each other so much that they launched HIIT Yoga, a class that promises to help you get fit, boost strength and reduce stress.
In other words, it’s a workout for both the mind and body.
Try the workout below for a taster.
HOW TO DO IT: Perform each move for the reps/time allotted and move on to the next without rest. Repeat for the number of sets recommended for your level.
BEGINNER: 2 sets
INTERMEDIATE/ADVANCED: 3 sets
Areas trained: GLUTES, QUADS, HAMSTRINGS, CALVES, CORE
* Stand with your feet shoulder-width apart, and lower your body down into the squat position keeping your shoulder blades pinned back and chest forward.
* Take the weight onto your heels as you go down.
* As you come up transfer the weight onto the balls of your feet and jump.
* Land softly and repeat for 20 reps.
SAFETY TIP: Make sure you keep your knees soft when you land to avoid any injury
ELBOW TO KNEE
Areas trained: STOMACH, BACK, SIDES
* Lie on your back, bring your knees to 90 degrees, shins parallel to your mat. Interlace your fingers behind your head.
* Inhale, lift your head and shoulders off of your mat; exhale, bring your left elbow up and over to your right knee, lengthening your left leg.
* Slowly change legs, bringing your right elbow up and over to your left knee, lengthening your right leg.
* Continue to alternate for 20 reps, twisting to each side, moving with your breath.
SAFETY TIP: Keep your core tight to prevent your lower back from overarching
Area trained: BACK
* Come onto your hands and knees in a tabletop position. Spread your fingers wide, uncurl your toes, hands underneath shoulders, knees hip width apart underneath your hips.
* Inhale, tilt your pelvis towards the ceiling, arch your back, look up.
* Exhale, tuck your pelvis under, round your back, look towards your belly button.
* Repeat for 10 reps, moving with your breath and allowing your breath to guide your body.
* You can close your eyes for less distraction.
SAFETY TIP: Focus on feeling your spine and moving slowly
Areas trained: CORE, HAMSTRINGS, SHOULDERS, CHEST, TRICEPS
* Begin by standing with your feet shoulder-width apart, or slightly wider.
* Drop to the floor with both hands, and try to keep your legs as straight as possible (to work your hamstrings).
* Then, with your hands on the floor, walk them forward until your hands are directly beneath your shoulders.
* In this position, do a press-up by lowering your body to the floor and pushing back up.
* Walk your hands back towards your feet and stand up tall.
Repeat for 10 reps.
SAFETY TIP: Keep your hips in line with the rest of your body when performing the press-up
Areas trained: CORE, STOMACH, SHOULDERS, SIDES
* Start with both hands and feet on the floor, knees below hips hovering just above the floor.
* As you kick and extend your left leg through the space between your right arm and leg, lift the right hand up off the floor. Make sure your leg is fully extended and your bum isn’t touching the floor.
* Return to the start and repeat on the opposite side. You want to be moving pretty quick, kicking your legs through for 20 reps.
SAFETY TIP: Try to keep your hands directly below your shoulders
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