15 Minute Cardio Yoga Workout

A super quick and effective yoga-inspired cardio-based workout that you can do in just 15 minutes. Build strength and heat in the body with this fast-paced yoga workout. This practice is suitable for all levels.

Transcript

Welcome everyone to balance by Megan welcome to your Intermediate yoga workout. So we are going to get a little bit of cardio in We are going to work the entire body here core full body everything If you are ready grab your mat, You don't need any props And let's get to it! Okay my beautiful friends, Starting at the top of your mat. Let's just take a few moments to warm up the body. Feet are hip bone distance apart, Palms are facing forward. Take a deep breath in. And a long breath out. Once more, Deep breath in. Exhale, Long breath out. Bend through the knees as you inhale, Lift the arms up and overhead. As you exhale, Fold all the way down, Forward fold. Inhale, Halfway lift. Exhale to fold Bend through the knees, Roll all the way up through to standing. Exhale at the top. Here we go again. Inhale, Rise up. Exhale, Fold. Inhale halfway lift Exhale fold bend through the knees, Roll all the way up. Adding on here. Inhale, Lift the arms up and overhead. Exhale to fold. Inhale, Halfway lift. Exhale fold all the way down let go plant the hands, Step back to your plank. Take a breath here. Exhale, Lower all the way down. Inhale, Cobra pose. Into your little back bend. Exhale, Release, Press back, Downward facing dog. Take a breath in. In the long breath out. Bend through the knees. As you inhale, You can walk or hop your way to the top of the mat. Find your forward fold. And then roll all the way up. Once more just to warm the body up. Inhale, Lift. Exhale, Fold. Inhale, Halfway lift. Exhale to fold down. Plant the hand, Stop, Step back or hop back into chaturanga or belly to cobra. And then upward facing dog. Exhale we all meet downward facing dog breathe it out Bend through the knees, Look forward, Hop or walk your way to the top. Find your forward fold. Roll all the way up. Exhale at the top. Alright, Let's add on. Lift up. Fall down. Halfway lift Exhale, Fold. Step back. Hot dog. Find your flow. Exhale downward facing dog. This time right leg extends behind you. Three-legged dog. Exhale, Hug it into center into a plank pose. Inhale, Lift it up. Exhale, Bring it in. Inhale, Lift it up. Exhale, Draw it in. And then plant your foot at the top of your mat, Lift on up coming into a high lunge. Take a deep breath in. And a long breath out. This time inhale. Lift through the knees. Exhale, Bend both knees, Coming down. Inhale to lift. Exhale lower keep going Finding your rhythm with your breath. One more time. And come back to your lunge, Straighten through that back leg. Exhale, Plant the hands down. Step back to your plank, Find your flank. Upward facing dog. Exhale, Downward facing dog, Other leg. Inhale, Extend that left leg behind you, Lift it on up. Exhale hug it in Inhale to extend. Exhale, Draw it in Once more, Inhale to extend. Exhale, Engage that core, Hug it in. And then step to the top of your mat. Inhale, High lunge. Catch your breath, Find your balance. That's stability in the body. And then we'll lift up, Straighten through both legs. Exhale down. Keep going. And now remembering that this is your practice, So you can go as quick or as slow as you would like. Just make sure you're breathing and you do not lose that form. Awesome. Come back to your high lunge. Straighten through that back leg. And then place the hands down, Step back to your plank, Find your flow. We meet downward facing dog. Catch your breath. Bend through the knees as you inhale, Walk or hop to the front of your mat. Find your forward fold. And then begin to roll all the way up. Coming into your mountain pose. Inhale, Lift the arms up. Exhale, Lower. Inhale, Halfway lift, Nice long spine Exhale to lower. Plant your hands hot back or step back to your plank and find your flow. We meet Downward Facing Dog. Straighten through that right leg, Three-legged dog. Exhale, Draw it in to center. Switching it up a bit here. Inhale to lift it up. Exhale, Right knee to right elbow. Inhale to lift it up. Exhale right knee to left elbow Inhale to lift it up. Exhale back through the center. Sets a foot to the top if you're mad, High lunge once again. Find your ballot. And as you inhale, You're going to step up to the top of your mat, Bring that left knee up. Exhale, Step back, High lunge. Inhale, Lift up. Exhale, Back. Keep going. Use the strength. Of your core to lift that knee up. Beautiful, Step back into your high lunge. Breathing. Exhale, Hands come down, Step back, Maybe keep that right leg hover as you find a flow. And we meet Downward Facing Dog. Second side. Left leg extends up. Draw it in the center. Inhale to extend. Exhale, Left knee, Left elbow. Inhale to extend. Right elbow. Inhale, Extend. Exhale, Center. And then step up finding high lunge. Find your stability, Find that balance. And then use that core strength to draw the right knee up. Step back. Here we go. Now come all the way back to your lunge. Deep breath in. Exhale to release the hands down. Step back, Maybe keep that leg hovered as you find a flow. Upward Facing Dog or Cobra. Exhale, Downward Facing Dog. Deep breath in. Long breath out. Bend through the knees, Hop. Or walk your way to the front of the mat, Find your fold. Roll all the way up. Exhale at the top. Bring the feet together, Big toes to touch. You want about a thumbprint between the thumbs. Coming into your chair pose. Find That core strength here, Nice, Tall. Spine. And you can stay here or begin to pulse up and down. Creating some heat in the body and those legs, Those quads. Hold your pulsing. And see if you can drop the hands coming onto those tippy toes. Breathe. Don't forget to breathe. Don't hold your breath. And then come back to your chair pose, Arms come down, Step or hop back into Chaturanga. Upward Facing Dog or Cobra. Exhale, Downward Facing Dog. Breathe it out. All right, My friends. Roll on through into your plank pose. Nice. Haul. Spine, Nice strong core. Winding your feet just a little bit here. And we're going to work the core a little bit more. You're going to take your right hand, Touch your left shoulder. Bring it down, Left hand, Right shoulder, Bring it down. Keep going. Going as slow. Or as fast as you'd like. Keep going back and forth. Pause, Hold your plank, One breath. Find a flow. Downward facing dog, Breathe it out. All right, Deep breath in. Long breath out, Come back through. To your plank pose. Mountain climbers. Draw one knee into center, Take it back. Left knee in, Take it back. Keep going. Keep going! You're here for five, Four, Three, Two, One. Find a flow. Downward facing dog. Deep breath in. Long breath out. Alright, Final little plank exercise here. Getting a little into the booty. Come through to your center. You're going to hug that right knee in. Can't get back. Lift up. Kick it back up. Keep going. Make sure That core is nice and engaged and strong. Place that foot down, One more side. You have got this, My friend. One more, Two more airline, And bring it down, Find a flow. And. . . Send it on back, Downward facing dog. You guys are rock stars. Take a deep breath in. Long breath out. Come down to your knees. Sit back onto your heels, Maybe shake out the wrists. Maybe take some wrist circles. Maybe rolling the neck a little from side to side. Just take a moment. To work out the kinks in the body. And you are. Thank you so much, Yogis, For taking the time out of your day to do this short and sweet yoga workout exercise. I hope you feel ready to go. You can use this as a pre-workout warmup. You can use this as a cardio-based workout. You can just do this on its own if you're short on time. Until next time, My friends, Bring the hands together to touch in front of your heart. Take a deep breath in. And a long breath out, Bowing forward. Funding gratitude for your practice today. I'll see you next time. Namaste.