15-Minute Power Yoga | No Equipment

A 15-minute power yoga routine that combines the stretching and stress relieving benefits of vinyasa flow yoga with bodyweight strength training and cardio intervals. Follow along as I guide you through this power yoga workout you can do at home with no equipment!

*You can also view this 15- Minute Power Yoga Workout Video on YouTube here. While you’re there, SUBSCRIBE to our YouTube channel to get all the newest workouts!

Previously seen on Nourish Move Love — we updated this post to make it more user-friendly.

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POWER YOGA is my kind of yoga.

I’ll be honest, I haven’t always been a fan of yoga. If you’ve been following me for any amount of time, you know I love quick and effective, 20-30 minute HIIT and strength training workout.

It can be hard for me to slow down and do yoga (hello fellow Enneagram Type 3s).

But as a trainer I know one of the best ways to avoid fitness plateaus is to mix up your fitness routine.

Incorporating yoga is a great way for strength training and HIIT-lover’s to avoid overtraining.

On the flip side, power yoga is a great way for seasoned yogis to increase strength, power and endurance.

This yoga flow truly is ‘the best of both worlds’.

Which is why I suggest adding this 15-minute power vinyasa yoga workout to your weekly exercise routine. 

What is Power Yoga?

The term ‘power yoga’ is used to describe a high-energy, fitness-based yoga class. You’ll burn more calories in power yoga than in other forms of yoga due to the relatively fast pace.

Power yoga classes are actually an offshoot of Ashtanga Yoga, with benefits like:

• Building internal heat
• Increased stamina, strength and flexibility
• Stress reduction

Power yoga fuses bodyweight strength-training exercises and cardio intervals with traditional yoga poses to boost the intensity, while maintaining an emphasis on muscle length and flexibility.

What Are the Benefits of Power Yoga?

• Increased Flexibility
• High Calorie-Burn
• Increased Core Strength
• Build Lean Muscle Mass
• Boost Metabolism

Cardio yoga increases lean muscle mass which leads to a boost in metabolism. This in turn is a great resource for weight loss.

According to Well + Good, power yoga gives yogis the opportunity to build the muscles necessary to maintain a safe yoga practice over time — and provides additional calorie-torching HIIT and strength bursts to intensify the workout.

The Workout: 15-Minute Power Yoga

Can’t make it to the yoga studio? Do this 15-minute yoga workout at home; no equipment needed. 

This yoga workout sculpts the entire body with an emphasis on the:

• Legs and Glutes
• Abs and Core
• Arms, Chest and Shoulders

Let me be your yoga teacher for the day and follow along with the full workout video at the top of this post.

I’ll guide you through a series of big, full-range yoga poses and bodyweight strength exercises. With the option to add cardio intervals to build strength, stamina and flexibility.

Equipment:

• Bodyweight
• Yoga Mat (affiliate) (get my oversized yoga mat here)
• Sweat Towel and Water Bottle

Instructions:

Follow along with the vinyasa-style yoga workout video above.

In typical vinyasa flow style we’ll link the poses together in a continuous movement. Flowing through a series of poses throughout the workout.

Here’s a general outline of what the yoga flow includes:

1. Sun Salutation Vinyasa Flow
2. Down Dog, High Plank, Push Ups
3. Three Leg Down Dog, Plank + Crescent Lunge
4. Single Leg Stability Work (Crescent Lunge to Airplane Pose to Mountain Pose)
5. Cardio Interval (High Knees + Squat Jacks)
6. Chair Pose + Open Arm Twist + Revolved Chair Pose + Revolved Lunge
7. Warrior 2 with Shoulders + Arms
8. Star Pose to Horse Pose with Heel Lifts
9. Cardio Interval (Jumping Jacks + Chair Squat Jumps)
10. Abs and Core Stability Work
11. Stretching (Happy Baby, Glute Bridge with Chest Expansion)

More Yoga Workouts

You may also enjoy these yoga flow and yoga fusion workouts:

• 10-Minute Full Body Stretch + Flow
• 10-Minute Energizing Morning Yoga Routine
• 10-Minute Recovery Yoga Flow for Muscle Recovery
• 15-Minute Prenatal Yoga Flow

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