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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. This no equipment yoga workout can be done at home!

This power yoga workout isn’t your typical yoga class. If you’ve done one of my other intense yoga workouts, you know – I prefer upbeat yoga classes that combines strength, mobility and cardio with a fast-paced vinyasa flow.

Incorporating yoga is a great way for strength training and HIIT lovers to avoid overtraining.

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

Power Yoga for Strength and mobility

Power Yoga FAQs

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. These classes fuse bodyweight strength training exercises and HIIT cardio intervals with traditional yoga poses to boost the intensity and support an emphasis on muscle length and flexibility.

What Are The Benefits Of Power Yoga?

According to Well + Good, power yoga gives yogis the opportunity to build the muscles necessary to maintain a safe yoga practice over time. It provides calorie-torching HIIT and strength bursts to intensify the workout. This yoga practice has additional benefits like: increased flexibility, high calorie burn, and increased core strength. Plus, cardio yoga increases lean muscle mass which leads to a boost in metabolism (making it a great resource for weight loss).

3 leg down dog pose | power yoga

15-Minute Power Yoga

Sculpt, tone and sweat with this 15-minute power yoga workout!

This no equipment yoga practice combines powerful, muscle-building poses with quick cardio bursts for a full body strength and mobility workout.

Add this 15-minute power vinyasa yoga class to your weekly exercise routine. 

Workout Equipment:

No equipment needed, just your bodyweight.

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Workout Instructions:

Follow along with the guided Yoga Class on YouTubeled by certified personal trainer and fitness instructor, Lindsey Bomgren. 

Your Workout Looks Like This:

  • Flow from one yoga pose to the next
  • Find a general outline of what to expect below

Workout Outline

  1. Yoga Sun Salutation Flow (Forward Fold to High Plank)
  2. Down Dog to High Plank and Push Up
  3. Three Leg Down Dog, Plank and Crescent Lunge
  4. Crescent Lunge to Airplane Pose to Mountain Pose
  5. Cardio Interval (High Knees and Squat Jacks)
  6. Chair Pose and Open Arm Twist with Revolved Chair Pose and Revolved Lunge
  7. Warrior 2 with Shoulders and Arms
  8. Star Pose to Horse Pose with Heel Lifts
  9. Cardio Interval (Jumping Jacks and Chair Squat Jumps)
  10. Abs and Core Stability Work

Prefer to Watch On YouTube?

youtube icon Power Yoga

5 Power Yoga Poses

Yoga Sun Salutation Flow (Forward Fold to High Plank)

Stretches: Hips, hamstrings and lower back.

Strengthens: Shoulders, abs, glutes and quads.

woman performing a yoga sun salutation flow (forward fold to high plank) in a power yoga workout for women

How To Do A Forward Fold To High Plank

  1. Start standing in mountain pose, feet hip-distance apart, shoulders stacked over hips, arms straight overhead.
  2. As you exhale, soften your knees and hinge forward at the hips to slowly fold forward, reaching your finger tips towards the ground.
  3. Plant your hands on the yoga mat (knees bent as needed). Then step your feet back into a high plank position, shoulders stacked over wrists, body in a straight line from head to heels.

Modification: Lower to your knees for a modified plank.

Down Dog To High Plank And Push Up

Stretches: The posterior chain (backside of the body); increasing calf, ankle, hamstring and back mobility. And it strengthens, lengthens, and energizes every muscle in your body while also bringing blood flow to the brain.

Strengthens: Chest, shoulders, triceps, back, hamstrings, hip flexors, calves, ankles, abs and core.

woman performing downward facing dog to high plank with a push up in a power yoga workout for women

How To Do Downward Facing Dog To High Plank And Push Up

  1. Start in a table top position (quadruped) on all fours; shoulders stacked over wrists and hips stacked over knees.
  2. Actively press your hands into the mat as you tuck your toes under.
  3. As you exhale, lift your knees off the mat straightening your legs as you press your hips up towards the ceiling to find downward facing dog. Hold down dog, pressing your chest towards your thighs.
  4. Then shift your weight forward into a high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers.
  5. Hold this plank position, maintaining a straight line with your body, gaze slightly in front of you.
  6. Slowly lower your chest down towards the ground as your elbows fall back towards your hips (not out to the sides).
  7. Once at the bottom of your push up, exhale as you push back up into high plank position, then press your hips back to return to down dog.

Modification: Lower to your knees for a modified plank and push up.

Crescent Lunge Pose To Airplane Pose

Stretches: Hamstrings, hips, hip flexors, groin, front torso, chest and shoulders.

Strengthens: Legs, quads, hamstrings, hips, thighs, butt, calves, arms, triceps, core and abs.

woman performing crescent lunge pose to airplane pose in a power yoga workout for women

How To Do Crescent Lunge Pose To Airplane Pose

  1. Start in a lunge position, right foot forward, left foot back. Drop your back left knee towards the mat.
  2. Right knee directly over your right ankle and front right thigh parallel to the ground.
  3. Inhale and bring your arms above your head, keeping the arms in line with your ears.
  4. Then shift your weight onto your right leg, right foot planted firmly on the mat.
  5. Lift your left leg up straight behind you, causing your torso to bend forward at the hips, over the right leg. Sit bones shift up towards the ceiling.
  6. Torso comes parallel to the mat and floating left hip stays square to the mat.
  7. Extend your arms to your sides or back towards your hips.
  8. Lengthen the back of your neck so that you are looking at the ground, creating a straight line from head to left heel.

Modification: Stand next to a wall or countertop so you can reach out for balance assistance if needed.

Warrior 2 Pose With Shoulders And Arms

Stretches: Legs, ankles, groin, chest and shoulders.

Strengthens: Arms, shoulders, feet, ankles, legs, thighs and core.

woman performing a warrior 2 pose with arm sweeps in a power yoga workout for women

How To Do Warrior 2 Pose With Shoulders And Arms

  1. Start standing in a wide stance position, feet wider than shoulders (approximately 3 feet apart). Toes facing forward.
  2. Extend your arms straight out to your sides, arms parallel to shoulders. Relax your shoulders away from your ears, creating length in your neck.
  3. Turn your right foot out 90 degrees, toes in line with your right arm extended long. Heel to arch alignment (right heel in line with arch of left foot).
  4. Then bend your right knee into a lunge. Right knee stacked over right ankle, right toes pointing straight ahead. Turn your head to the right and look over your right fingers.
  5. Increase the bend in your right knee, keeping the arms extended long.
  6. Then reverse the movement by pushing through the right heel to stand tall, pulling the arms up overhead to engage the shoulders and arms.

Horse Pose With Heel Lifts

Stretches: Inner thighs, outer thighs and glutes.

Strengthens: Inner thighs, outer thighs and glutes, quads and calves.

woman performing horse pose with heel lifts in a power yoga workout for women

How To Do Horse Pose With Heel Lifts

  1. Stand with feet wider than hips, heels in and toes pointed out (horse pose or sumo squat stance).
  2. Bend your knees to lower down into a squat, pushing your knees out towards your pinky toes as you drop your hips parallel to your knees.
  3. At the bottom of your sumo squat, lift the right heel off the mat.
  4. Perform a sumo squat pulse in horse pose keeping the right heel lifted off the mat, left foot planted firmly into the ground for stability.

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Yoga Class At Home

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2 comments
  1. Hello 15 minutes to fire up the metabolism! A great quick get moving workout when you just have a little bit of time but still need to move your body before moving on with your day!

    • Hi Robin! So glad you enjoyed this 15 Minute Workout — perfect way to get moving when you’re short on time! Way to go! Stay tuned, we have a 30 minute version of this workout coming soon too. -Lindsey