yoga and strength training

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Get Epic Results: How to Pair Yoga and Strength Training

Yoga is one of the best exercises for overall health and wellness. It’s a low-impact form of exercise that can be done at any age and level of fitness. Yoga has many benefits, including improving flexibility, strengthening muscles, and reducing stress.

However, sometimes fitness aficionados want more with their workout than just increased flexibility or stress reduction. They want cardio, they want to sweat, and they want to burn calories. Can yoga provide a workout that will satisfy these fitness fanatics?

Yes, yoga can provide an epic workout, but it’s essential to pair it with strength training. By adding some weight-bearing exercises to your yoga routine, you can increase the intensity of your workout and see even more impressive results. Here are a few strength-training exercises to add to your yoga routine.

HIIT Training + Restorative Yoga

Restorative yoga is about opening up the body and slowing down through gentle stretching. It’s a meditative practice wherein you hold each pose for several minutes, and it’s often done with props like blankets and bolsters to support the body.

On the other hand, HIIT training is a practice that is all about pushing the body to its limits through intense interval training. It’s a high-intensity workout wherein you alternate between all-out effort and active rest periods, and it’s often done with minimal props.

So, what happens when you combine these two seemingly opposite practices? You end up with a workout that is both challenging and relaxing. The combination of the two practices was unlike anything you may have ever experienced before.

The first half of the workout was all about HIIT training. You’ll be doing things like sprints, burpees, and push-ups, and you’ll be working up a serious sweat. But the second half of the workout is all about restorative yoga.

You’ll be doing things like gentle stretching, deep breathing, and relaxation. Hence, allowing your muscles to relax and repair themselves. Consider taking reliable creatine supplements to improve performance and increase strength.

Running or Cycling + Iyengar Yoga

Breathing is the least of your worries in Iyengar yoga; the focus is on holding each pose for a specific amount of time and ensuring your body is in proper alignment. It hones your balance and challenges your strength in a way you never thought possible, and is slow-paced.

That’s why it’s a great complement to running or cycling because it helps improve your flexibility and range of motion. Iyengar yoga has lots of standing poses and inversions, which are perfect for strengthening your legs, glutes, and core- all critical areas for runners and cyclists.

Do you want to mix yoga and running for more benefits? No problem! You can get all the benefits of running indoors on a treadmill.

HIIT Workouts + Yin Yoga

Yin yoga is vital for helping connective fascia, joints, and tissue of the body. It’s a slow-paced yoga that focuses on holding poses for an extended period. This type of yoga is usually done lying down or seated and requires zero calisthenics and little muscular effort.

That’s why it’s perfect for those who want HIIT workouts because the static stretches help repair the body after the pounding of HIIT workouts.

Doing yin yoga post-HIIT can help to:


  • lengthen the spine
  • lubricate the joints
  • relax the muscles
  • quiet the mind
  • improve circulation

Weight Training + Vinyasa Yoga

Weight training and vinyasa yoga are two great exercises that can help improve your health. Weight training can help you build muscle and strength, while vinyasa yoga can help you increase your flexibility and improve your breathing.

Vinyasa yoga is all about linking your breath with your movement. It’s a flowing style of yoga that can be pretty challenging but also very rewarding. It gets the heartbeat up and can give you a great workout.

And since Vinyasa yoga falls into the cardio category, it’s a great idea to pair it with weight lifting workouts to get a well-rounded exercise routine.

There are many benefits to combining weight training and vinyasa yoga into your workout routine. Here are just a few:


  • You’ll see results more quickly: When you do both weight training and vinyasa yoga, you’ll see results more quickly than if you just did one or the other.
  • You’ll become more balanced: Weight training and vinyasa yoga require you to use your body in different ways. By doing both, you’ll become more balanced overall.
  • You’ll be less likely to get injured: By doing both weight training and vinyasa yoga, you’ll reduce your risk of injury.



Despite the many benefits of yoga, it’s wise to add other workout routines to your fitness plan. For example, adding some form of cardio to your routine will help you build endurance and improve your overall cardiovascular health. Just make sure not to overdo it – too much of a good thing can lead to problems.

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