15-Minute CardiYoga Sequence with Cozy Orange
Anyone who has ever said that yoga is too slow for them has obviously never tried CardiYoga.
What’s “CardiYoga” you ask?
It’s cardio meets yoga — a fast-paced, heart-pumping exercise hybrid intended to sculpt your muscles and at the same time develop core strength, stability and cardiovascular endurance.
I was inspired to create this workout after receiving this incredibly cute and comfortable outfit from Cozy Orange‘s new fall line. After I was done oohing and aahing over the adorable printed pants and figure-flattering top, I was ready to get my Om on.
This 15-minute routine will get you nice and sweaty in a short period of time. It works for all fitness levels and yogis/non-yogis alike.
If you’d like to try it out, all you need is your hottie body and a mat.
Complete each of the following exercises once (each side for some), then repeat!
The Clumsy Triangle
(1 minute)
Begin standing with legs spread wide and arms extended. Pivot left foot out, reach left arm to the side and bend down into Triangle Pose, bringing your left hand to your left foot. As soon as you reach full triangle, engage your abs and using your torso, return to standing.
Now, pivot your right foot out to the side and come into triangle on the right side. Immediately return to standing.
Keep alternating triangle pose back and forth for one minute. Move quickly and steadily, but not so fast that you are unable to maintain proper posture. Keep your back and legs straight, and do not lock out your knees. Focus on engaging abs.
3 to Tree
(2 minutes)
Start in Warrior 3 with arms extended or in prayer at your heart. Slowly, with your core engaged, bring your torso up and your leg forward.
From this modified tree pose, slowly arch forward again and return to Warrior 3. Repeat for one minute, without touching the ground with the lifted leg, maintaing posture and stability. Repeat for another minute on the opposite leg.
The Windshield Wiper
(2 minutes)
Begin in Side Angle with one arm extended above your head and the other resting on your knee. Quickly, windmill the arms backward into Reverse Warrior.
Hold each pose for about half a second before transitioning into the other, “windshield wipering,” back and forth. Repeat for one minute, then another minute on the opposite side.
The Booty Burner
(2 minutes)
Start lying on your back with your legs bent. Extend one leg straight up. Push up into Bridge Pose, pulsing leg upward.
Return butt to the ground but keep the leg lifted. Immediately push up again. Keep lifting and pulsing for one minute. Repeat on the opposite side.
Boat Pose Sit-Ups
(30 seconds)
Start in Boat Pose. You can bend your knees if this is too difficult. Slowly lower to the ground keeping your arms extended in front of you, or lifting them over your head for a bigger challenge.
As soon as your body is fully extended, immediately use your engaged abs to help you lift back up into boat. Repeat for 30 seconds.
Repeat entire sequence.
For an added challenge, use light weights!
Iris Yoga Tank, $52 // Pele Fitted Yoga Pants, $66 //
Phoebe Yoga Pullover, $74
A big thanks to Cozy Orange for the #namastylish clothing!
***Also, for the next two weeks Cozy Orange is offering a 10% discount to Live & Diet readers. Enter the code “LDLA” at checkout.
Have a great week!
Disclaimer: I am a certified personal trainer but I am not a certified yoga instructor. Make sure to consult your doctor before beginning any new exercise routines.
natalie @hellodayblog says:
I have fast paced (relatively speaking of course) vinyasa classes to thank for my yogi evolution. Three to tree is one of my favorites – the booty burn on the standing leg is legit. Thanks for sharing! Great style too! xo
Ashley @ A Lady Goes West says:
I took my husband to yoga this weekend for his first time. I try to do yoga at least once a week so work on my flexibility. And I always wear very tight tops and bottoms, so my shirt doesn’t ride up when inverted. I like the idea of adding a little cardio to yoga. And the setting for your pictures is just lovely! Dog included:)
Deborah @ Confessions of a Mother Runner says:
Great sequence-I’ve been enjoying getting back to my yoga sculpt class. I may have to have those pants! #namastylish yes! Stealing that so it may go viral LOL
Karen says:
This looks like a great sequence Whitney! I love the pullover too, freaking cute! :)
Dale Janee says:
You look so in shape in Whitney and I love the Pullover because it looks so warm and comfy with out the tight neck I hate on sweatshirts. :) Great job showing the poses which I used to look at in Shape magazine and it seemed so complicated but you make it look doable. :)
xoDale
Ellen says:
Fun! I love yoga that moves.
And the leggings are fantastic
Kim says:
Oh – I think I might like this form of yoga – I like the moving more than just holding a pose forever!!!
Arman @ thebigmansworld says:
Dude, I think #Namastylish needs to happen and look at you- making yoga look appealing (to the most non yogi person here) .
…I kinda want that pullover.
jill conyers says:
Pants, top and pullover all so cute! CardiYoga sounds a lot like Chalene Johnson’s Piyo and it’s my favorite workout second only to running.
Alex Caspero MA,RD (@delishknowledge) says:
Gimme that pullover! Seriously, I love California weather but can it please get cold enough where I can wear adorable pullovers like this? I haven’t heard of CardiYoga but I do hot power vinyasa almost every morning (we literally live right about the studio so, no excuses) and I swear it makes me a better person. It is hands down my favorite way to sweat!
sam says:
This is awesome! Do you have any other CardiYoga routines?
Whitney English says:
Thanks Sam! I don’t have any other CardiYoga routines but I plan on doing more!
In the meantime, here’s an Energizing Yoga Sequence video: http://liveanddiet.com/2013/11/rise-energize-morning-yoga-sequence-video.html
Hope you like it!