Fat Burn: Seriously Break a Sweat with Yoga Burpees

Add a cardio element to your yoga practice with this ultimate full-body exercise that gets your heart rate revved up and your muscle groups awakened. A set of Yoga Burpees will seriously make you sweat!

by Asana Rebel

1 Benefits

The ultimate champion of strength-building, yoga-inspired burpees boost your endurance levels, target core muscle groups and work to improve the overall health of your heart and lungs.

2 Step-by-Step Guide

Begin by starting in a Downward Facing Dog (stacking your shoulders in line with your wrists, keeping your hips in line with your knees, tucking your toes, lifting your knees off the floor and taking your hips into the air).

  1. Now looking forward, walk your feet to the inside of your hands.
  2. Lift your body halfway up and bow your head.
  3. From here, raise your body all the way up to a standing pose, lifting your hands up high.
  4. Gently release your arms to your sides.
  5. Now lift your hands up high again, only to let them fall forward to your mat.
  6. Bending your knees, now step your feet or jump them back into Plank Pose.
  7. From here, move into Downward Facing Dog again.
  8. Repeat this flowing Vinyasa sequence a total of 5 times.
  9. Finish in a Tall Mountain Pose (standing at the front of your mat, feet together, legs active and arms by your sides).
  10. Relax in this moment. Breathe deeply, in and out.

3 Focus Areas

  • Targets your arms, chest, quadriceps, glutes and hamstrings
  • Boosts endurance levels
  • Improves your heart and lung health

4 Yoga Burpees Tips

Although this sequence moves fast, be mindful of how you hold your head when in Plank Pose. To maintain a neutral spine, remember to keep your chin lifted by looking out a few inches in front of your hands. This will help to lessen any strain on your spinal column!

5 Variations

Holding a medicine ball (or kettlebell) when you’re in Tall Mountain Pose will help to further strengthen your core muscles. Start by bringing the ball (or bell) up towards your right shoulder and carefully circle it around your head. Return the ball (or bell) to your front, completing one repetition. Repeat this movement a total of 5 times in both directions, paying close attention to your alignment.

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