​ ​

30-Minute Yoga Sculpt

Sculpt and tone at home with this full body yoga sculpt workout! This yoga workout combines powerful, muscle-building poses with quick cardio bursts for a high-energy strength and mobility workout. A yoga-inspired workout that will strengthen and lengthen every muscle in your body.

Strengthen and tone with this full body yoga sculpt workout.

If you’ve done any of my yoga workouts — like this intense power yoga or yoga for athletes — you know they’re far from a typical yoga flow.

My favorite yoga flows are intense and powerful with poses that will challenge your balance and coordination while incorporating cardio bursts and lightweight strength training.

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 bodyweight workout, or add a light set of dumbbells to make this a yoga sculpt with weights.

woman performing warrior two with a half wrap in a power yoga sculpt workout

Yoga Sculpt FAQs

What Is Yoga Sculpt?

Yoga sculpt combines vinyasa flow yoga, resistance training and cardio interval training. Think traditional yoga sequences with hand weights to intensify each yoga pose. I personally like to add strength training exercises and high intensity cardio intervals to my power yoga workouts.

What Are The Benefits Of Yoga Sculpt?

Yoga sculpt workouts have a lot of great benefits. They build muscle, boost your metabolism and energy levels, raise your heart rate and increase your flexibility and balance. I’m a firm believer in mixing up your workout routine to avoid fitness plateaus — this is an awesome way to do just that.

What Does This Yoga Sculpt Class Target?

This is a full body workout, using compound movements to work multiple muscle groups at once. We’ll target the lower body, upper body and core. This workout combines weight training, cardio and mobility in just 30 minutes.

woman performing a low lunge with a calf raise and tricep kickback with light weights in a yoga sculpt workout

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, chaturanga push ups and yoga poses with weights.

I suggest incorporating yoga workouts like this one to your home workout plan 1-2 times per week to challenge your flexibility and mobility.

Workout Equipment:

Optional light 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.

Shop My Extra-Large Yoga Mat

I get so many questions about this mat! I have the EXTRA LARGE Mat (8′ x 4′ x 1/4″).

DISCOUNT CODE: NourishMoveLove
Click Here To Shop
woman performing a chaturanga pose for glute activation in a yoga sculpt workout

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:

  • Over 15 Yoga Sculpt Exercises
  • Natural Flow (moving from one move to the next as you feel ready)

Workout Outline

  1. Table Top and Cat-Cow Series
  2. Child’s Pose to High Plank to Downward Facing Dog
  3. Crescent Lunge to Warrior II and Reverse Warrior Flow
  4. Chaturanga Flow
  5. Low Lunge Series with Weights
  6. Mountain Pose with Bicep Curl Pulses
  7. Curtsy Lunges
  8. Tip Toe Lunges with Arms, Shoulders and Triceps
  9. Cardio Interval One
  10. Warrior II Half Wrap and Triangle Pose
  11. Horse Pose
  12. Push Ups and Cardio Plank Series
  13. Cardio Interval Two
  14. Abs and Core
  15. Mobility and Stretching
Woman performing a Low Plank Knee Drive Yoga Sculpt Workout

Prefer to Watch On YouTube?

youtube icon Yoga Sculpt

6 Yoga Sculpt Exercises

Child Pose To High Plank

Targets: Lower back, inner thighs, hips, shoulders, chest, triceps, lats, abs, obliques and core.

A great stretch for your spine, low back and hips while increasing blood circulation to your head.

woman performing a high plank to child's pose sit back in a yoga sculpt workout

How To Do Child’s Pose To High Plank

  1. Start in a high plank position, shoulders stacked over wrists, core engaged, pulling up on your kneecaps to engage your quads. Creating a straight line through the torso from head to toes.
  2. Drop your knees to the mat and shift your weight back. Pushing your hips back towards your heels to sit back into child’s pose. Keeping your arms extended out away from your body as you drop your forehead to the mat.
  3. Take a big inhale in child’s pose.
  4. On your exhale, push your body forward, returning to the starting position, high plank.

Chaturanga To Upward Facing Dog To Downward Facing Dog

Targets: Shoulders, back, chest, triceps, hamstrings, quads, hips, calves, abs, obliques and core.

woman performing chaturanga to upward facing dog to downward facing dog in a yoga sculpt workout

How To Do Chaturanga To Upward Facing Dog To Downward Facing Dog

  1. Start in a high plank position; shoulders stacked over wrists, body in a straight line from head to heels.
  2. Shift your weight forward, nose over fingertips. Then lower your chest towards the ground with elbows pinned at your sides. This is a Chaturanga push up.
  3. To go into upward facing dog, place the tops of your feet on the yoga mat as you press your hands into the floor. Shoulders directly over your wrists as you straighten your arms.
  4. Straighten your arms, lifting your torso and quads a few inches off the floor.
  5. Drop your shoulders away from your ears and lift your chest toward the ceiling.
  6. Draw your shoulders down and back, heart forward, and keep your head neutral and your gaze directly forward.
  7. Then, reverse the movement to find downward facing dog. Actively press your hands into the mat as you tuck your toes under.
  8. 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.

Modification: Lower to your knees for a modified Chaturanga push up, then perform cobra pose (similar to upward facing dog but your legs stay on the yoga mat).

Crescent Lunge Hold And Shoulder Press To Tricep Kickback

Targets: Legs, glutes, quads, hamstrings, hip flexors, shoulders, triceps and core.

woman performing a crescent lunge hold and shoulder press to tricep kickback in a yoga sculpt workout

How To Do A Crescent Lunge Hold And Shoulder Press To Tricep Kickback

  1. Stand with feet hip-width apart, knees slightly bent, holding a pair of light dumbbells in your hands, palms facing in.
  2. Step your right leg forward into a front lunge, dropping your back left knee down towards the ground as you lower your hips until both knees reach a 90-degree angle, front thigh is parallel to the floor.
  3. Hold this lunge as you perform a tricep ‘kickback,’ extending the left and right elbow so your arms form a straight line as you push the dumbbells back past your hips.
  4. Continue to hold the lunge position as you then drive your arms overhead, locking the elbows out, biceps near ears. Then, repeat the tricep kickback movement.
  5. Then, drive through the front right heel to reverse the movement and return to a standing position.
  6. Repeat the sequence, alternating the leg that steps out into a front lunge.

Single Leg Mountain Pose And Bicep Curl Pulse

Targets: Legs, glutes, quads, biceps, low abs and core.

woman performing single leg mountain pose and bicep curl pulses in a yoga sculpt workout

How To Do Single Leg Mountain Pose And Bicep Curl Pulse

  1. Begin standing in mountain pose, feet together with your big toes touching. Hold a set of light dumbbells in each hand at your sides, palms facing outward (underhand grip or supine curl).
  2. Keeping your elbows locked by your sides, perform a half bicep curl. Pause at the top to hold both arms at a 90-degree angle.
  3. Shift your weight into your left foot as you raise your right knee up to add a balance challenge. Right knee is bent at a 90-degree angle to find single leg mountain pose.
  4. With control, pulse the right knee up an inch and down an inch. At the same time, slowly pulse the light weights up an inch and down an inch to work the biceps.

Modification: Option to omit the balance challenge and perform the bicep curl pulse from mountain pose, keeping both feet on the ground.

Warrior II Half Wrap

Targets: Legs, glutes, quads, hamstrings, hip adductors, hip flexors, arms, abs and core.

woman performing warrior two to a half wrap in a yoga sculpt workout

How To Do Warrior II Half Wrap

  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 left foot out 90 degrees, toes face the front of your mat and are in line with your left arm extended long. Heel to arch alignment (left heel in line with arch of right foot).
  4. Then bend your left knee into a lunge. Left knee stacked over left ankle, left toes pointing straight ahead.
  5. Send the left fingertips to the mat as you extend the right fingertips overhead, towards the ceiling. Gaze up towards the ceiling.
  6. Find a half wrap by wrapping the left arm under the left hamstring. Pull the right arm behind your back. Strive for fingertips to touch behind you if possible.

Modification: Option to omit the half wrap.

Horse Pose and Crossbody Reach

Targets: Inner thighs, outer thighs, glutes, quads, shoulders and arms.

woman performing horse pose and a crossbody reach in a yoga sculpt workout

How To Do Horse Pose And Crossbody Reach

  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. Hold low as you alternate a crossbody reach. Shift your weight into your left foot as you reach the right arm across your body.
  4. Then reverse the movement, shifting your weight into your right foot as you reach the left arm across your body. Alternate for the timed interval.

Pin this Yoga Sculpt Workout

woman performing a low lunge and tricep kickback in a yoga sculpt workout for women

This post includes affiliate links. I do earn a commission for products purchased using these links (at no additional cost to you). Thank you for supporting Nourish Move Love, making the content you see on this blog possible.

  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!