Yogalates HIIT Flow

This 15-minute total body workout effectively combines traditional Yoga poses with mat Pilates movements and high-intensity interval training (HIIT), making it a fun conditioning workout. This no equipment needed routine targets your legs, arms, abs and glutes with controlled, intentional movements that build strength, tones muscles and burns calories. From beginning to end, you will be surprised by how this class leaves you feeling stronger, sculpted,and energized.

YOGA 1
Windshield Wipers
Reclined Half Pigeon + Rock Side to Side
Happy Baby
Seated + Interlaced Fingers (behind back)
Seated + Cross Body Shoulder Stretch (both sides)
Seated + Overhead Shoulder Stretch (both sides)
90/90 Hip Stretch + Twist (both sides)
Seated Wide Legged Fold
Seated Wide Legged + Side Stretch + Interlaced Fingers (3x)
Butterfly (hand to knee)
Thread The Needle (single leg variation)

YOGALATES 1
Bird Dog (3x)
Bear Pose + Twist/Tap (5x)
Wide Legged Down Dog + Twist
Malasana + Shoulder Opener
Air Squat (3x)
High Plank + Knee Taps (3x)
Child's Pose
Single Leg Kick + Forearm to Floor (10x each side)
Pushups (10x on knees)
Child's Pose
Downdog

HIIT 1
Mountain Pose
Goddess Pose + Oblique Crunch (5x each side)
Goddess Pose + Twist (4x)
Reverse Lunge (10x)
Lunge + Arms Raised (pule 10x)
High Plank + Shoulder Taps (10x)
Down Dog
Mountain Pose
*repeat lunges on other side
Thread The Needle (both sides)
High Plank + Frog Legs (5x)

YOGA 2
3 Legged Dog
Crescent Lunge + Twist
Warrior 2
Reverse Warrior
Extended Side Angle
Gate Pose + Knee to Elbow (10x)
Down Dog
*repeat on other side

HIIT 2
Mountain Pose 
Cossack Lunge + Twist (10x)
Goddess Pose + Lift/Lower (5x)
March In Place (high knees 10x)
Curtsy Lunge (side to side 10x)
Squat + Lift (side to side 10x)
Squat + Twist (side to side 10x)
Curtsy Lunge + Side Kick (5x each side)

YOGALATES 2
Wide Legged Forward Fold
Pyramid Pose (both sides)
Down Dog
Donkey Kicks (on forearms) (10x each side)
Forearm Plank + Hip Dips (10x)
Superman (cactus arms) (5x)
Child's Pose
3 Legged Dog
Half Pigeon
Seated Twist
Reverse Tabletop + Figure 4 (5x)
*repeat on other side from 3 legged dog

YOGALATES 3
Single Leg Glute Bridge (10x each side)
Leg Raises (cross ankles) (5x each side)
Windshield Wipers
Glute Bridge (knees apart) (10x)
Reclined Cow Face (both sides)

CLOSING
Seated Cross Ankle + Twist (both sides)
Mindful Breathing
Namaste