Some days you have time for a full workout … and some days you have 20 minutes, a phone that is only half charged and a mat that has seen better ones. If that’s all you, cool — this was made just for that.

Power yoga sits in a sweet spot. It’s not a slow stretch session, and it’s not a bunch of burpees either. It’s strong, fast enough to make you sweat, and honestly… it can hit harder than people expect. When you do it in short bursts (HIIT-style), you get that “heart’s thumping but I’m still in control” feeling. That’s the goal here.

Also, quick truth: weight loss is mostly about consistency and food choices over time. But workouts like this help because they build strength, lift your energy, and keep you moving regularly. And that matters.

If so, well, here’s a basic power yoga HIIT flow you can practice for 20 minutes that you can do a handful of times each week without giving it too much thought.

Why Power Yoga for Weight Loss Actually Works

Let’s keep it real: you don’t lose weight because you did one sweaty session on Tuesday.

You lose weight when you stack good choices more often than not. Still, power yoga for weight loss can be seriously helpful because:

• It keeps you moving with fewer long breaks (so your heart rate stays up).
  

• It builds strength using your bodyweight (hello, legs and core).
  

• It’s kinder on joints than a lot of high-impact workouts.
  

• It’s simple to repeat (and that’s the secret sauce, really).
  

And yep, that HIIT vibe matters too.What we get, when we work hard for brief periods, recover and repeat, the whole thing feels more like a workout than a stretch class. Get details on Yoga Teacher in Leckhampton.

What You Need

• A mat (or a towel on carpet)
  

• Water
  

• A timer (phone is fine)
  

Optional:

• Yoga blocks (or two thick books)
  

• A small towel because… you’ll probably sweat
  

Tiny safety note: If you’ve got wrist pain, knee issues, or you’re pregnant, use modifications. There’s no prize for pushing through pain. That’s how people get sidelined.

How This 20-Minute HIIT-Style Yoga Flow Works

We’re going with:

• 40 seconds work
  

• 20 seconds rest
  

• Two rounds of the main circuit
  

You’ll keep the pace steady, but you’ll still have breathing space. If you’re newer, you can do 30/30 instead. No shame in that at all. Looking for a Yoga Teacher in Pittville?

Warm-Up (3 Minutes)

Don’t skip this bit. Even if you’re impatient. Especially if you’re impatient.

1) Mountain Pose → Big Breaths (30 sec)

Stand tall. Soften shoulders. Breathe in deep. Exhale longer than you inhale.

2) Forward Fold (30 sec)

Even if your hamstrings are tight, soften the knees a touch. Let the head go heavy.

3) Half Lift (20 sec)

Hands to shins. Long spine. Think “flat back”.

4) Plank → Down Dog Waves (1 min)

Move between plank and down dog slowly. Warm wrists and shoulders properly.

5) Low Lunge (Right + Left) (20 sec each)

Step forward into a lunge. Lift your chest. Switch sides.

If you feel warm now, good. If you feel puffed already… slow the pace. You’re allowed. Looking for a Yoga Teacher in Prestbury?

Main Circuit (Round 1) — Minutes 3 to 11

Set timer: 40 sec on / 20 sec off

1) Sun Salutation Power Push

Work: Plank → lower (knees down is fine) → Cobra/Up Dog → Down Dog → step forward → stand → repeat.

This is the “engine starter”. It gets the sweat going quick.

Why it’s good: full body, steady cardio-ish flow.

Rest: Child’s pose, or stand and breathe.

2) Chair Pose Twist

Work: Sit back into chair pose, hands to heart. Twist right, centre, twist left.

Keep knees even. Don’t let one knee shoot forward more than the other.

Why it’s good: legs burn + core works hard.

Rest: Shake your legs out.

3) Crescent Lunge Pulses

Work: High lunge, back heel lifted. Pulse down slightly and come back up.

Switch sides halfway (20 sec each side).

Why it’s good: glutes and quads light up fast.

Rest:Hands on your hips, deep breaths.

4) Plank Knee-to-Elbow

Work: From plank, bring knee towards elbow (right knee to right elbow, then left).

Go steady. Don’t rush and lose your form.

Modify: Drop knees to mat or do it slower.

Why it’s good: core + shoulders + heart rate spike.

Rest: Down dog, or child’s pose if wrists need a break.

5) Warrior II → Reverse Warrior

Work: Flow between warrior II and reverse warrior. Switch sides halfway.

Keep your front knee bent. If it’s too intense, shorten your stance.

Why it’s good: legs + stamina + side body.

Rest: Stand tall, roll shoulders back.

6) Boat Pose Hold (or Boat Taps)

Work: Boat pose, knees bent if needed.

Option: tap toes down and lift again (controlled, not flinging).

Why it’s good: deep core strength.

Rest: Hug knees, breathe. Get details on Yoga Teacher in Stow-on-the-Wold.

Main Circuit (Round 2) — Minutes 11 to 19

Repeat everything again.

This is where it gets spicy. Your legs will protest, your core will notice and you might wobble. That’s normal. Just stay steady and keep breathing.

If you need extra rest, take it. You’ll still get results by showing up consistently. Pushing too hard and quitting for two weeks doesn’t help anyone. Get details on Yoga Teacher in Moreton-in-Marsh.

Cool Down (1–3 Minutes)

Even if you have only a minute, do something.

• Forward fold (20 sec)

• Seated fold (20 sec)

• Supine twist (10 sec each side)

• One deep breath where you actually relax (yes, it counts)
  

How Often Should You Do This?

A realistic plan (that people actually stick to):

• 3 days a week: this HIIT-style power yoga
  

• 2 days: walking (20–40 mins)
  

• 2 days: rest / gentle mobility
  

If you’re trying to lose weight, walking helps a lot more than people give it credit for. It’s low stress, low injury risk, and it adds up fast.

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» Can Yoga Improve Digestion and Gut Health?

» Using Yoga to Manage Chronic Pain Without Medication

» Can Yoga Help You Sleep Better?

Small Tips to Make It Work Better

• Drink water earlier in the day (not just right before training).

• Do not work out on an empty stomach if it makes you dizzy.

• Sleep matters. If your sleep is rubbish, fat loss becomes harder.

• Keep it simple: do the flow, walk a bit, eat decent most days.
  

Also, don’t rely on motivation. Motivation is flaky. Routine is better.

FAQs: Power Yoga for Weight Loss

1) Can power yoga really help with weight loss?

Yes — especially if you’re consistent and your diet supports a calorie deficit.

2) Is this HIIT-style yoga beginner friendly?

With modifications, yep. Drop knees in plank, slow down, shorten lunges.

3) How many calories can you burn in 20 minutes?

It depends on your size and effort. It’s usually moderate-to-high intensity if you keep moving.

4) Will this help with belly fat?

You can’t spot reduce, but you can lose overall fat and strengthen your core at the same time.

5) Do I need yoga experience?

Not really. Just focus on form and don’t rush.

6) What if my wrists hurt in plank?

Use fists, go to forearms, or take child’s pose breaks. Wrist strength builds gradually.

7) Can I do this every day?

You can, but better to mix intensity. Do this 3–5 times a week, add gentler days in between.

8) Is power yoga better than running for weight loss?

Not “better”, just different. Running burns calories fast, but power yoga builds strength and is lower impact.

9) What should I eat before this flow?

Something light: banana, yoghurt, toast, whatever sits well. Or go fasted if you feel fine.

10) How long until I see results?

Many people feel stronger in 2–3 weeks. Visible changes usually take 6–8 weeks depending on diet and routine.