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30-Minute Yoga Sculpt

Sculpt and tone at home with this FULL BODY Yoga Sculpt Workout! A high energy, yoga-inspired, sculpting workout that will strengthen and lengthen every muscle in your body.

Jump to Yoga Sculpt Sequence | Workout Outline

If you love my power yoga bodyweight workout or any of my cardio barre workouts with light weights, you’re going to LOVE this new FULL BODY YOGA SCULPT WORKOUT!

This isn’t your typical candlelit yoga practice. Rather, it’s a mix of power yoga and lightweight strength training. The benefits of yoga like this include:

  • Build Muscle
  • Boost Metabolism and Energy Levels
  • Raise Your Heart Rate
  • Increase Flexibility and Balance

If you’ve been craving a yoga burn workout, but can’t make it to the yoga studio, try this intense yoga class at home.

Roll out your mat and do this as a yoga sculpt body weight workout; or add a light set of dumbbells to make this a yoga sculpt with weights.

Warrior Two with a half wrap

What is Yoga Sculpt?

It combines vinyasa flow yoga, resistance training, and cardio interval training.

Think traditional yoga sequences incorporating hand weights to intensify each yoga pose. Then add in strength training exercises like lunges and push ups, paired with high intensity cardio intervals.

If you want to tone your legs and butt and sculpt your arms and abs this full body workout is for you.

How Many Calories Does Yoga Sculpt Burn?

The calories burned in this 30-minute online yoga class will vary from person to person.

You can expect to burn between 350 and 400 calories during this yoga class. I personally burned ~400 calories while filming this workout (enter the visible sweat on my sports bra).

Yoga with Weights

What does this Yoga Sculpt Class Target?

  • Legs — booty, hamstrings, quads and thighs
  • Arms — shoulders, chest, triceps, biceps and back
  • Core — lower abs, upper abs, and obliques

This is a full body workout, using compound movements to work multiple muscle groups at once.

As a result, you get a weight training workout, cardio workout and mobility workout in just 30 minutes.

Horse Pose | yoga pose with dumbbells

30-Minute Yoga Sculpt

If you can’t make it to your Corepower yoga class, do this 30 minute yoga sculpt at home!

We’re bringing the yoga studio to YOU with this free online yoga class.

Tone your legs, butt and thighs with yogi squats and lunges. And sculpt your arms and abs with planks, chatarunga push ups and yoga poses with weights.

Personally this is my favorite workout towards the end of the week when my muscles are a little sore but I still want to sweat.


Optional light free weights, I suggest 2-5 lb weights. I’m using 3 lb hand weights in this workout video. 

If you don’t have light weights you can substitute filled water bottles, or do this yoga workout with just your bodyweight.


Click here to follow along with the guided video at the top of this post. I’ll coach you through the entire yoga sequence, providing form cues and modifications for all fitness levels.

We’ll flow from one yoga pose to the next, but I’ve outlined the yoga sequence below.

30 Minute Power Yoga Sculpt Workout Class

Yoga Sculpt Sequence

  1. Table Top and Cat-Cow Series
  2. Plank to Down Dog
  3. Crescent Lunge to Warrior 2 and Reverse Warrior Flow
  4. Chaturanga Flow with Cobra and Updog
  5. Low Lunge Series with Weights
  6. Mountain Pose with Bicep Curls
  7. Curtsy Lunges
  8. Tip Toe Lunges with Arms, Shoulders and Triceps
  9. Cardio Interval One: Bodyweight Cardio Lunges, High Knee Claps, Skaters, Butt Kick Squats
  10. Warrior 2 Half Wrap and Triangle Pose
  11. Horse Pose
  12. Push Ups and Cardio Plank Series
  13. Cardio Interval Two with Weights: Squat and Press, Scissor Run and Jabs, Jump Rope Bicep Curls
  14. Abs and Core: Reverse Plank, Boat Pose, Knee Pulls, Scissor Kicks, Crunches
  15. Mobility and Stretching: Forward Fold, Glute Stretch, Seated Figure 4 Stretch, Spinal Twist, Eagle Arms

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  1. I just need to thank you so much for your amazing workouts! I came across you when I was looking for a new workout program on YouTube. My very first one was your kettlebell workout. I am a 43yr old Mom of 2 adult children (from northern Minnesota) and you challenge me with EVERY workout! I’ve been doing your workouts consistently 5 days a week for the past 28 weeks. I’ve never stuck with a program for so long. I love that you set up the week every Sunday in your email. I think that has made a huge difference for me personally! Feeling stronger obviously helps too!! So thank you again!

    • Michelle! I’m so glad you’re loving the workouts, and stumbled across my channel on YouTube! And LOVE that you’re from MN too! CONSISTENCY is the name of the game and it makes me SO HAPPY that you’re sticking with these workouts! So glad you’re feeling stronger! KEEP UP THE GOOD WORK! -Lindsey

  2. This was great, I love the stretching combined with cardio and strength. Nice overall body workout!