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30-Minute Yoga (Zero30, Day 8)

Sculpt, tone and sweat with this 30-minute yoga workout! This no equipment yoga workout combines powerful, muscle-building poses with quick cardio bursts for a full body strength and mobility workout.

This is DAY EIGHT of our Zero 30 Program.


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This 30-minute yoga workout isn’t your typical yoga class. If you’ve done one of my other intense yoga workouts, you know – I prefer an upbeat power yoga routine that combines strength, mobility and cardio with a fast-paced vinyasa flow.

These yoga poses will challenge your balance and coordination while incorporating cardio bursts to get your heart rate up.

Woman performing Warrior Two yoga pose as part of a bodyweight yoga workout with no equipment.

Yoga Workout FAQs

What Are The Benefits Of Yoga Workouts?

Yoga classes are a beneficial addition to any exercise program. It’s a different way to train, and includes benefits like increased flexibility, increased metabolism and reduced risk of injury and problems such as lower back pain.

What Are The Best Yoga Workouts?

Yoga routines are great for active rest or active recovery days. The best yoga workouts can be scaled from beginner to advanced and offer a variety of poses to help you stretch and work on mobility when you’re feeling tired and sore. Personally, I prefer a yoga workout that will also get my heart rate up and burn calories!

A bodyweight yoga workout with no equipment. Woman performing single leg chair yoga pose.

Yoga Workout

Zero 30, Day 8

Get the boutique yoga studio experience at home with this intense 30 minute yoga workout. Flow through an intense yoga workout, challenging your balance, coordination and mobility! You need zero equipment and just 30 minutes to complete this yoga workout at home.

We’ll flow from one power pose to the next with optional cardio bursts throughout to raise your heart rate.

Workout Equipment:

None! Just your bodyweight (and a yoga mat).

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Workout Instructions:

Follow along with the guided 30-Minute Yoga Workout on YouTube, led by personal trainer Lindsey Bomgren.

Your Workout Looks Like This:

  • Flow from one power pose to the next.
  • Optional cardio bursts are built in to raise your heart rate.

Workout Outline

We’ll flow from one move to the next, but here’s a general outline of what to expect:

  1. Mountain Pose to Cat-Cow Pose
  2. Child’s Pose to Plank
  3. Down Dog to Low Lunges
  4. Crescent Lunge and Lunge Pulse/Curtsy Lunge Series
  5. Warrior II to Chaturanga
  6. Chair Pose Cardio
  7. Deadlift and Balance Mountain Pose to Airplane Series
  8. Warrior II to Triangle Pose
  9. Horse Pose Cardio
  10.  Push Up and Core Series

Prefer to Watch On YouTube?

youtube icon Yoga Workout

5 Best Yoga Workout Exercises

Child Pose to Plank

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

Benefits of Child’s Pose: A great stretch for your spine, low back and hips while increasing blood circulation to your head.

woman performing a child pose to high plank

How To Do Child’s Pose To 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.

Warrior II to Low Lunge Pulse

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

woman performing Warrior II pose to a low lunge and overhead arm raise

How To Do Warrior II To Low Lunge Pulse

  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. Turn your head to the left and gaze over your left hand. Keep the chin out of the left shoulder.
  6. Drive through the front left heel to stand tall, maintaining a wide stance. Raise the arms overhead, maintaining a slight bend in the elbows.
  7. Then, lower back down by bending the front left knee again, repeating the low lunge pulse in Warrior II position.

Chair Pose and Heel Float

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

woman performing a chair pose and balance heel float

How To Do Chair Pose and Heel Float

  1. Begin standing in mountain pose, feet together with your big toes touching.
  2. Inhale and raise your arms above your head, perpendicular to the floor.
  3. Exhale as you bend your knees, bringing your thighs as parallel to the floor as they can get. Your knees will project out slightly over your feet. Bring your pelvis and hips down as low as you can.
  4. Shift your weight into your heels. Then, slide the right heel out, toes pointing up. There are a few modifications you can take here. Option to keep the right heel connected to the ground. Option to lift the right heel off the ground, finding a heel float.

Single Leg Deadlift and Balance Mountain Pose to Airplane Pose

Targets: Legs, hamstrings, glutes, hips, abs and core.

woman performing a single leg deadlift and balancing mountain pose to airplane pose as part of 30 minute yoga workout

How To Do Single Leg Deadlift and Balance Mountain Pose To Airplane Pose

  1. Start standing with feet hip-width apart, knees slightly bent. Transfer your weight into your right foot, grounding down through the right heel and right toes. Kickstand or float your left foot off the ground, balancing on your right leg.
  2. With your right knee bent, hinge at your hips as you lower down to tap the fingertips to the ground if you can, balancing on your right leg. Keep your hips square to the ground. You should feel a good stretch in your right hamstring (back of your right leg) at the bottom of this movement. Option to bend the right knee as you tap down. Range of motion looks different for everyone.
  3. Drive through the right heel to stand tall, reaching the arms overhead to find balancing mountain pose.
  4. Then, transition t o airplane pose by sending the left leg long behind you. Continue to balance on the right leg. Send the arms back behind you, palms facing the floor, and hold this balance position.

Horse Pose to Sumo Squats

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

woman performing horse pose to rapid sumo squats

How To Do Horse Pose To Sumo Squats

  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, touch your fingertips to the floor if you can.
  4. Then, drive through the heels, pulling your inner thighs together as you stand tall and reaching the arms overhead extending the fingertips towards the ceiling.

Zero 30: FREE No Equipment, Full Body Workout Plan

A 2-week, bodyweight workout plan with new workout videos DAILY – ZERO equipment needed, 30 minutes a day, 5 days a week!

If you liked this workout, download the free 2-Week Bodyweight Training Plan here.

Zero30 Bodyweight Workout Plan

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