The Hybrid Workout You Never Knew Existed
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When I began my search for a cost friendly, effective and class-oriented workout studio, I stumbled upon a hidden gem I had never heard of before: Hot Core Cardio Yoga. Not for the faint of heart, this class will leave you drenched in sweat and wondering where your inner “beast mode” has been hiding all along. With combined elements incorporating classic yoga and high-intensity interval training, Hot Core Cardio Yoga is essentially a hybrid workout.
Hot Yoga
Originally invented by Bikram Choudhury in the 1970’s, hot yoga started off as a 90-minute class with 26 different poses in a room between 85 and 105 degrees Fahrenheit. This form of hot yoga, created from traditional Hatha yoga techniques, is known around the world as Bikram Yoga. And while still practiced by many, Bikram is no longer the sole form of hot yoga. Today, hot yoga has been modernized to any style of yoga performed in a heated room, typically still between 85-105 degrees Fahrenheit. You can also expect classes to be 60 minutes long instead of 90 and humidity levels to be set anywhere from 40 to 60 percent.
High-Intensity Interval Training
Also commonly referred to as “HIIT”, high-intensity interval training has quickly become one of the most popular workouts amongst fitness gurus around the world. To define as simply as possible, high-intensity interval training alternates short bursts of accelerated activity with longer intervals of less accelerated activity. These short bursts are usually around 30 seconds long followed by 3-4 minutes of leisure activity. Think: 30 seconds of burpees with 4 minutes of planks, then 30 seconds of mountain climbers with 4 minutes of arm toning. Or if you are more of a walker you would try incorporating quick bursts of running into your daily walk.
Why The Combination Works
With so many different forms of exercises out there it can become quite intimidating when searching for a daily routine that best suits your own personal fitness goals and needs. To better understand if this particular workout is right for you let’s discuss the benefits below…
You’ll Burn More Calories
HIIT has been scientifically proven to burn more calories than any form of regular aerobic exercise, such as jogging or cycling. Thanks to your body’s natural repair cycle, which kicks into gear after an intense interval session, you will continue to burn more fat and calories up to 24 hours after your workout. Even with the rested intervals, performing HIIT in a hot and humid room will only increase the exertion your body goes through, burning more calories overall.
It’s Less Time Consuming
Basically the most ideal workout for anyone with a busy schedule (yes, working moms included), HIIT is primarily known for its super-efficient results. Research shows that just 15 minutes of interval training can give you the same or better results than 1 hour on the treadmill. Now imagine the results you can achieve if you were to do a full hour of interval training combined with elements of hot yoga, mind-blowing!
Less Injury, More Flexibility
We all know Yoga increases flexibility by stretching your muscles through each pose and increasing your range of motion. However, what most people aren’t aware of is how incorporating a heated room can help increase your flexibility even more. When your muscles are warmed up it’s much easier to extend further than you originally thought you could, pushing your body to go deeper in each pose. Flexibility is especially important when performing high-intensity intervals because you want to make sure your body is properly stretched to prevent any injury. The beauty of this particular hybrid workout is after each intense interval you immediately go into “down dog” or “child’s pose” to stretch the muscles you just worked out.
Written By
Raquel Reeves