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Are Interval Training And Yoga Effective | Knowledge And Power

Daily yoga and fitness training are a great way to maintain your health. High Intensity Interval Training [HIIT] is a wonderful workout to get your heart rate up, while the yoga portion of this training will assist your heart rate as it slows down. Therefore, are interval training and yoga effective as a fitness routine? They are indeed, as you will learn subsequently. Daily yoga and HIIT practice is an excellent approach to provide your heart with the activity it needs to be strong and healthy.

Are interval training and yoga effective?

We are all aware that physical activity is beneficial to our health. Although the physical part of exercise is vital, there are several additional advantages to doing so. It may boost your mood, bring about a sense of serenity, and make you feel more relaxed, in addition to helping you remain in shape, grow, and develop your muscles.

That’s why HIIT (High-Intensity Interval Training) is so effective. It raises your heart rate, while the yoga element of the workout aids in the slowing down of your heart rate, thereby, resting the same through strategic breathing.

As previously said, HIIT is great for raising your heart rate, while yoga may help it go down safely. Practicing this hybrid on a regular basis can provide your heart with the required activity to become optimal. Some people may be put off by the prospect of merging two apparently disparate exercises into one. It isn’t as far-fetched as you may believe, though.

For starters, both exercises are beneficial to cardiovascular health. Short bursts of intensive activity are mixed with regular or low-impact exercise in HIIT programs. You heart is beating quicker than normal, which boosts your cardiovascular system and lowers your cholesterol levels.

On the other hand, yoga is a great way to safely slow down your heart rate after an HIIT session. By practicing deep breathing and gliding smoothly from position to pose, yoga returns your heart rate to normalcy in a healthy way.

As a result, both activities are ideal for increasing mobility. Both HIIT and Yoga help you increase agility and flexibility when such exercises force you to undertake actions and movements you wouldn’t ordinarily do on a daily basis.

If you want to give your heart a decent workout, combine high-intensity interval training and yoga. The HIIT section will increase your heart rate and get your blood circulating, while the yoga portion will enable it to settle down. Performing this practice every day can ensure your heart’s optimum condition.


Is it OK to do yoga and HIIT on the same day?

You have the option to do both. I’ve done yoga and interval training on the same day in the past. The issue is, how much stress are you capable of coping with? That is what I believe to be a more advanced approach to fitness. To be able to recuperate from rigorous workouts needs time and practice. If you’re just getting started, this might not be the greatest strategy for you. It’s a certain way to injure and burn yourself out.

With that stated, if you’re familiar with both ways and you are already perfectly fine with such workouts, I believe it’s acceptable to perform both on the same day. Nonetheless, it’s crucial to be aware that it may result in overtraining symptoms. You must be able to listen to your body and identify when something is not right.

It’s a question of personal preference, really. Some people like doing high intensity workouts almost every day (like CrossFitters). Others prefer light exercise everyday or every other day. You need to experiment with different approaches and figure out what works best for you.

I’ve found that I can do yoga and HIIT on the same day. My schedule is typically in this pattern: Monday – Strength Training (legs and back), Tuesday – HIIT, Wednesday – Yoga and HIIT, Thursday – Strength Training (shoulders and chest), Friday – HIIT, Saturday – Yoga, Sunday – Cardio & Abs. The key is to switch between cardio/HIIT on one day followed by yoga/stretching on the next.


If you’re practicing yoga to stretch out your muscles after a workout, though, you might be better off doing a strength training routine first and then yoga. This is especially true if you’re performing HIIT that includes a lot of plyometric-style fitness activities that need a lot of strength and power, followed by deep stretching that may be harmful to your muscles.

Pros of doing HIIT and yoga on the same day

Both HIIT and yoga offer several advantages, even if you are accustomed in doing both on the same day. HIIT is an intense physical activity that takes about 10-20 minutes to complete. It’s a terrific approach to burn calories while also improving your fitness (cardiovascular and muscular strength). HIIT is also a fantastic method to boost your metabolic rate, which means you’ll burn calories faster even when you are resting after extreme fitness activity.

Which sort of yoga you do will determine the advantages. It might assist with flexibility, mobility, strength, and balance; it could help with posture; it could help with stress reduction; and it could even help with improving your mood – which has a knock-on impact on your overall motivation levels while exercising. Perform both if you can; yet, listen still to your body.

If you’re doing HIIT and yoga on the same day, it’s vital to prioritize the HIIT workout. When you practice high-intensity interval training (HIIT) in the morning, your body takes the rest of the day to recuperate. Additionally, exercising intense cardio first thing in the morning before breakfast might aid in fat loss.

If done correctly, then performing HIIT and yoga on the same day can provide you with many benefits. Besides improving your endurance and stamina, both activities will strengthen your muscles. While in HIIT, the focus is on building strong muscles mass. In Yoga the focus is on building lean muscle mass. Doing both these exercises together can build stronger muscles with less fat content.

Cons of performing HIIT and Yoga on the same day

The primary downside of combining high-intensity interval training with yoga on the same day is that you may not be able to give each activity your all, if you’re exhausted from one. If you do HIIT first, for instance, you may not be able to complete as many reps during your yoga session as you would want. Alternatively, you may not be able to execute at a high enough level during your HIIT exercise if you practice yoga first.

Hence, I believe that doing both HIIT and Yoga on the same day is not a smart idea because both take your entire focus. If you are already weary after HIIT, the degree of flexibility necessary for Yoga may be compromised. Furthermore, because yoga demands a peaceful frame of mind, I would recommend performing them on different days.

Instead, you may perform HIIT every day and alternate between yoga and weight training on the rest of the days (two days strength training, one day yoga, two days strength training, one day yoga).

Balancing the exercises

If you’re up for it, I would say you can go for both yoga and HIIT. I practice yoga 4-5 times per week and HIIT (or some type of strength training) three times per week, so the weekends are the only days I do both. I think it’s a good idea to vary your workouts, but you should avoid combining two activities that generate comparable muscle imbalances.

The only caveat is to not overdo it. If you want to keep to the standard HIIT routine of 20 seconds of work followed by 10 seconds of rest, you’ll have to limit how much yoga you perform beforehand; and vice versa.

For example, if you perform a lot of high-intensity interval training but not enough rowing, you may develop a “rounded upper back,” which is the polar opposite of excellent posture – shoulders and head forward, chest sunken in (this is probably the most common posture problem I see).

You may develop hip flexor stiffness or hamstring shortness if you perform too much yoga and not enough HIIT (again, very common issues). As a result, it’s a good idea to vary your workouts. However, make sure you set aside time to improve your mobility and other skills. But if you’re looking for a mild yoga session, I’d say go for it.

Is yoga an interval training?

Yoga is a low-impact workout that involves stretching and strengthening the body with the use of props like blocks, belts, and blankets. Yoga isn’t intended to raise your heart rate or make you sweat profusely. Rather than forcing your body into a posture that might injure your muscles or joints, yoga focuses on releasing tension from the body so that you can accomplish poses with ease.

Yoga is a terrific method to workout and remain in shape, but it isn’t always considered interval training. Yoga is an amalgamation of a variety of physical, mental, and spiritual practices. Yoga is more than a fitness program; it is a way of life. It’s a method for transforming your body, mind, and spirit. Yoga comes in a variety of styles, including ashtanga, bikram, hatha, and vinyasa. Yoga is not an interval training in the traditional sense, but it may be used to achieve lifestyle and health improvements.

Interval training is a form of physical workout that consists of a sequence of low- to high-intensity workouts separated by periods of rest. High-intensity intervals are frequently anaerobic, whereas recovery periods consist of lower-intensity activities. The heart muscle is exercised by varying the level of effort, which provides a cardiovascular workout, improves aerobic capacity, and allows the body to burn more calories in less time than typical endurance training.


The amount of strength and flexibility necessary for each kind is what distinguishes them. Because Bikram Yoga positions are far more advanced than Hatha Yoga poses, you’ll need to be more flexible in a Bikram Yoga session than in a Hatha Yoga class. Although it is not called interval training, it has several health benefits for your body.

Is it better to do yoga before or after HIIT?

Which one should you perform first if you’re doing both yoga and HIIT in your workout? Because HIIT is more rigorous and requires more energy, some individuals choose to perform it first. Some folks, on the other hand, may choose to practice yoga before their HIIT workout since stretching before activity might help you avoid injury.

Before doing HIIT, you should perform some yoga. Although HIIT and yoga are not the same, both entail physically challenging activities. To avoid damage or injury to yourself, make sure your body is properly warmed up. By performing yoga first, you’ll raise your heart rate at a warmed-up level and enhance your flexibility, thus, lowering your chance of injury during HIIT.

If you’re doing HIIT before yoga, make sure your warmup is thorough and complete. A static stretch can be helpful, but make sure to hold each stretch for at least 30 seconds to really get your muscles warmed up.


The difference between HIIT and yoga is that HIIT is anaerobic while yoga is aerobic. An anaerobic activity, such as sprinting or weight lifting, is a high-intensity workout that pushes your muscles to their limits. Low-intensity activities such as running, jogging, or biking, on the other hand, are aerobic workouts.

When you complete an intense exercise like HIIT, your body needs period to recuperate and gain strength in between sets. You are more likely to harm yourself if you do not allow enough moment for this recovery interval since your muscles have not had the time to heal themselves after the previous round of intense workouts.

On the other hand, if you do yoga after your HIIT workout, then those muscles will already be tired and it will be more difficult for them to stretch properly during yoga poses. This could lead to injury as well. Consequently, it bears stressing that you must always listen to your body.

Is interval training more effective than yoga?

If you’re looking to improve your cardiovascular health, HIIT workouts may be more effective than yoga. HIIT workouts may help you burn a lot of calories in a short amount of time while also getting your heart rate up. Yoga may be a better option if you’re searching for an exercise that improves flexibility and reduces tension.

It’s ultimately up to you to decide which workout routine is best for you. Whether you favor yoga or high-intensity interval training, both are good types of exercise. Consider your fitness objectives as well as the sort of training you prefer when deciding which is right for you.

Yoga has a long list of advantages, including enhanced flexibility, stress reduction, and muscle strength. Yoga, on the other hand, may not provide enough cardiovascular exercise to successfully decrease blood pressure and cholesterol levels as high-intensity workouts like HIIT can.

Alternating HIIT and Yoga

HIIT (high-intensity interval training) is a popular approach to get a solid exercise in a short amount of time. Yoga is usually practiced towards the end of a workout to help the body and mind relax afterward. Yoga may help you build flexibility, enhance your posture, and even boost your HIIT workout performance if you do it before or after your workout.

Flexibility is essential for every physical activity, including HIIT exercise. You may be more prone to body damage during your HIIT exercises if you have tight muscles. Yoga can help you expand your range of motion and lower your risk of injury by including it into your regimen.

Yoga also helps to improve posture by strengthening core muscles and aligning the spine. Other workouts, such as weight lifting and high-intensity interval training, may benefit from this as well. Not only does good posture lessen the danger of injury, but it also makes it simpler to finish any activity with appropriate form, ensuring that you get the most out of each action or movement.

Yoga can help you breathe more effectively and increase your performance during HIIT exercises by improving your posture. Many positions concentrate on opening up the chest, making it easier to take deep breaths when exercising. Deep breathing allows your muscles to get the oxygen they need to operate at their optimum level during strong aerobic periods.

Adding some high-intensity activities in between your poses is one way to include HIIT into your yoga regimen. For example, after each position or posture, you can do 10 jumping jacks or a certain amount of burpees every few minutes. More dynamic postures that demand movement, such as the Sun Salutation (Surya Namaskar), a series of 12 poses connected together by flowing motions, are also available.

HIIT and Yoga Benefits

With workouts that are reported to last only a few minutes, high-intensity interval training (HIIT) has become a popular approach to burn fat in a short amount of time. Besides gaining more energy and increasing your endurance, HIIT also gives you a mental edge over your workouts by keeping you motivated in the gym.

Another widely known exercise that benefits heart health is yoga, which lowers resting heart rate and blood pressure while also decreasing insulin resistance. Yoga also assists with weight reduction by increasing flexibility, muscular strength, and posture, as well as reducing stress.

High Intensity Interval Training [HIIT]

High intensity interval training has many health benefits. The following are some of its benefits:

  • Boosts metabolism
  • It doesn’t require much time
  • Increases endurance and strength
  • Reduces insulin resistance, lowers blood pressure and reduces inflammation in the body

When compared to steady-state exercise, high-intensity interval training (HIIT) has been found to enhance insulin sensitivity, lower blood pressure, and boost fat loss in addition to enhancing cardiorespiratory fitness.


Yoga for weight reduction and for optimum health goal is a gentle approach to stretch and tone the body while also making it more flexible. Yoga asanas (or positions) have a dual purpose: some employ your own body weight to tone your muscles, while others strengthen them.

Almost all yoga asanas help with digestion, and some even stimulate sluggish organs by boosting blood flow. When an organ does not receive enough blood, it slows down and struggles to operate properly. Yoga also aids in the improvement of blood circulation throughout the body, ensuring that all organs receive appropriate nutrition and oxygen.

Yoga is also well-known for its potential to boost mental well-being. Many people suffer from sadness and anxiety as a result of a lack of time to exercise or a desire to avoid spending money on gym equipment. Yoga allows you to unwind and feel better about yourself. You’ll notice that your mind is less agitated, and you’ll be able to do more chores without feeling overwhelmed.

Final Thoughts

In a nutshell, both types of exercise, if done correctly, are helpful because they target separate muscles and need different types of training. It is entirely up to you whether you want to do interval training or yoga, as both are quite beneficial.

Appropriate strength training and adherence to an exercise program appear to be effective in improving one’s fitness level and reducing the risk of injury. Yoga or interval training should be regarded as complementary to a well-designed and non-negotiable strength training program.

Interval exercise and yoga are both excellent weight-loss methods. If you are injured or unable to exercise in the traditional sense, yoga is a terrific alternative. However, before commencing any strenuous fitness regimen, see your doctor. Give yourself plenty of time to warm up before beginning any new workout regimen, especially if you haven’t gone to the gym in a while.

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