What Are The Types Of Cardio Yoga For Weight Loss?

Sonali Khatu

Sonali Khatu
Aug 2023

2 min read
cardio yoga for weight loss

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In today’s fast-paced world, the quest for effective weight loss techniques of cardio yoga for weight loss has led individuals to explore various fitness routines that promise quick results.

Among these, the fusion of cardio and yoga has gained significant attention. While cardio workouts are known for their calorie-burning capabilities, yoga offers a holistic approach to physical and mental well-being. 

The amalgamation of these two, often referred to as “cardio yoga,” presents a unique and balanced way to achieve weight loss goals.

In this blog, we will delve into the world of cardio yoga, exploring its benefits, key principles, and a sample routine that you can incorporate into your fitness journey.

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Understanding Cardio Yoga

Cardio yoga is a strategic blend of cardiovascular exercises and traditional yoga poses. This combination aims to provide a comprehensive workout that addresses both the body’s need for calorie burning and the mind’s desire for relaxation and balance.

While cardio exercises get your heart pumping and boost your metabolism, yoga promotes flexibility, strength, and inner peace. The synergy of these two disciplines creates a well-rounded approach to weight loss that caters to both physical and mental aspects.

Moreover do read our blog on  1 hour yoga for weight loss for more understanding of the effects on your body.

Can Cardio Yoga Help You Lose Weight?

Yes, cardio yoga can aid weight loss by combining cardiovascular exercise with yoga’s mind-body benefits. Its dynamic sequences raise heart rate, boosting calorie burn and fat loss. Regular practice enhances metabolism, engages muscles for toning, and promotes overall fitness.

Additionally, stress reduction and mindfulness from yoga can mitigate emotional eating. While cardio yoga can aid weight loss, combining it with a balanced diet and other forms of exercise optimizes results. Always consult a fitness professional before starting a new regimen.

A Healthy Diet Plan With Cardio Yoga For Weight Loss

Here’s a sample healthy diet plan combined with cardio yoga for weight loss, presented in a tabular form:

MealDiet Plan
BreakfastGreek yogurt with berries and a sprinkle of nuts. Whole-grain toast with avocado
SnackApple slices with almond butter
LunchGrilled chicken or tofu salad with mixed greens, veggies, and vinaigretteQuinoa or brown rice
Afternoon SnackCarrot and cucumber sticks with hummus
DinnerBaked fish with steamed broccoli and a side saladSweet potato or whole-grain pasta
Snack (optional)Low-fat cottage cheese with a drizzle of honey
Remember to stay hydrated throughout the day by drinking plenty of water. This plan incorporates balanced meals with lean proteins, whole grains, and plenty of fruits and vegetables to support your weight loss goals.

Adjust portion sizes and specific food choices based on your personal preferences and nutritional needs. Always consult a healthcare professional before making significant changes to your diet or exercise routine.

Unveiling the Clash Between Diet and Cardio for Weight Loss. Explore the ultimate showdown between dietary choices and cardiovascular workouts in the quest for shedding pounds.

Which Cardio Burns More Fat?

cardio exercises are known for their ability to effectively burn fat. Here’s a general idea in 100 words, presented in pointers:

  1. High-Intensity Interval Training (HIIT): Alternating bursts of intense effort and rest maximize calorie burn and fat oxidation.
  2. Running Or Jogging: Steady-state cardio-like running utilizes major muscle groups, leading to significant fat loss over time.
  3. Cycling: Both outdoor and indoor cycling engage large leg muscles and elevate heart rate, aiding fat reduction.
  4. Jump Rope: Simple yet highly effective, jump rope elevates heart rate, enhancing cardiovascular fitness and fat burning.
  5. Swimming: A full-body workout in water challenges muscles, torching calories while being gentle on joints.
  6. Rowing: Rowing machines engage upper and lower body muscles, promoting fat loss and building strength.
  7. Dancing: Fun and energetic, dance-based cardio routines help shed pounds and improve overall fitness.
  8. Kickboxing: Combining martial arts moves with cardio, kickboxing offers intense fat-burning and muscle-toning.
  9. Elliptical Trainer: Low-impact but efficient, the elliptical provides effective calorie burn and cardio conditioning.

Ultimately, the best fat-burning cardio varies for individuals based on preference, fitness level, and any existing health considerations. Mixing different cardio exercises and incorporating strength training can yield optimal results.

Principles Of Cardio Yoga

  1. Warm-Up: Begin with a light cardio warm-up, such as brisk walking or jogging, to increase your heart rate gradually and prepare your muscles for the workout.
  2. Interval Training: Incorporate intervals of high-intensity cardio exercises like jumping jacks, burpees, or mountain climbers, followed by short periods of active recovery like walking in place or gentle yoga poses.
  3. Yoga Poses: Integrate traditional yoga poses that focus on strength and flexibility, such as downward-facing dog, warrior poses, and sun salutations. Hold each pose for an appropriate duration while maintaining proper form.
  4. Breathing: Throughout the workout, emphasize deep and controlled breathing. This not only oxygenates your muscles but also aids in relaxation and stress reduction.
  5. Cool Down: Conclude the session with a series of gentle stretches and relaxation poses, allowing your heart rate to gradually return to normal and preventing post-workout stiffness.

Safely achieve remarkable weight loss by adopting a comprehensive plan that combines balanced nutrition, regular exercise, and expert guidance on how to lose 70Kg in 5 months?

Cardio Yoga Poses For Weight Loss

here are four cardio yoga poses for weight loss along with brief descriptions and step-by-step instructions:

Cardio Yoga  For Weight Loss

1. Sun Salutations (Surya Namaskar)

Sun Salutations, also known as Surya Namaskar, are a dynamic sequence of yoga poses traditionally performed in the morning to greet and energize the sun. This series involves a sequence of postures that flow seamlessly together, promoting flexibility, strength, and mindfulness.

Sun Salutations are commonly practiced for their revitalizing effects on the body and mind, helping to warm up the muscles and increase circulation.
How to do:

  1. Start in Mountain Pose (Tadasana) with palms together at your heart.
  2. Inhale, raise your arms overhead in Upward Salute.
  3. Exhale, fold forward into Forward Fold.
  4. Inhale, step your right leg back into a lunge, then exhale, and step back to Plank Pose.
  5. Lower down in a push-up (Chaturanga), then inhale into Upward-Facing Dog.
  6. Exhale, lift your hips into Downward-Facing Dog.
  7. Inhale, step your right foot forward, then exhale, step your left foot forward into Forward Fold.
  8. Inhale, rise to Upward Salute and exhale back to Mountain Pose.

2. Warrior II (Virabhadrasana II)

Warrior II (Virabhadrasana II) is a standing yoga pose that builds strength and stability. With one leg extended forward and the other extended back, arms spread wide, it promotes balance, opens the hips, and engages the core while enhancing focus and endurance.
How to do:

  1. Begin in Mountain Pose, step your left foot back and turn it out 90 degrees.
  2. Bend your right knee directly over your ankle, arms stretched out to the sides.
  3. Keep your gaze forward, shoulders relaxed, and torso aligned.
  4. Hold for several breaths, then switch sides.

3. Chair Pose (Utkatasana)

Chair Pose (Utkatasana) is a standing yoga posture that resembles sitting in an imaginary chair. This pose engages the muscles of the legs, core, and lower back, helping to build strength, improve balance, and stimulate the cardiovascular system.

It’s an effective pose for toning the lower body and increasing overall body heat, making it a valuable addition to a cardio yoga routine.
How to do:

  1. Stand tall, raise your arms overhead, palms facing each other.
  2. Bend your knees and lower your hips as if sitting back into an imaginary chair.
  3. Keep your weight in your heels, chest lifted, and core engaged.
  4. Hold for several breaths before standing back up.

4. High Lunge with Twists

High Lunge with Twists is a dynamic yoga pose that involves assuming a lunge position while incorporating a twisting motion.

This pose engages the leg muscles, enhances flexibility, and targets the core and oblique muscles through the twisting action. It helps improve balance, strengthen the lower body, and promote spinal mobility.
How to do:

  1. Start in a high lunge position with your right foot forward and left foot back.
  2. Place your hands in a prayer position at your chest.
  3. Inhale, then exhale, twist your torso to the right, placing your left elbow outside your right knee.
  4. Extend your right arm upward, keeping your chest open and balanced.
  5. Hold the twist for a few breaths, then switch sides.

Remember to maintain proper form, breathe deeply, and gradually increase the duration and intensity of these poses as your fitness level improves. Incorporating these poses into your routine can contribute to an effective cardio yoga practice for weight loss.

How Cardio Yoga Helps You To Lose Weight?

Cardio yoga can be an effective tool for weight loss due to its combination of cardiovascular exercise and yoga principles. Here’s how cardio yoga helps you lose weight:

  1. Elevated Heart Rate: Cardio yoga involves dynamic movements and flowing sequences that elevate your heart rate, promoting calorie burn and fat loss.
  2. Caloric Expenditure: The continuous and vigorous nature of cardio yoga routines helps you burn calories during and after the session, contributing to a calorie deficit essential for weight loss.
  3. Improved Metabolism: Regular cardio yoga boosts your metabolism, enhancing the body’s ability to burn calories efficiently even at rest.
  4. Muscle Engagement: The various poses and flows engage major muscle groups, increasing muscle mass. Muscle tissue burns more calories than fat, leading to a higher basal metabolic rate.
  5. Stress Reduction: Yoga’s relaxation techniques can reduce stress and emotional eating, supporting better dietary choices and weight management.
  6. Enhanced Flexibility: Increased flexibility from yoga enables more dynamic and intense movements, allowing you to perform higher-intensity workouts for longer durations.
  7. Balanced Hormones: Yoga helps regulate hormones related to appetite and weight management, potentially reducing overeating and cravings.
  8. Mindful Eating: Practicing mindfulness through yoga encourages mindful eating habits, helping you make healthier food choices and control portion sizes.
  9. Full-Body Engagement: Cardio yoga targets various muscle groups simultaneously, providing a full-body workout that contributes to overall fat loss.
  10. Improved Circulation: Yoga poses encourage better blood circulation, which aids in the transport of oxygen and nutrients to muscles, facilitating fat metabolism.
  11. Consistency And Sustainability: The low-impact nature of cardio yoga makes it suitable for long-term use, supporting consistent exercise habits crucial for lasting weight loss.

Incorporating Cardio Yoga Into Your Routine

To maximize the benefits of Cardio Yoga for weight loss, consider these practical tips:

  1. Start Slowly: If you’re new to yoga or cardio, begin with shorter sessions and gradually increase the duration and intensity as your fitness improves.
  2. Consistency Is Key: Aim for regular Cardio Yoga sessions, ideally 3-5 times a week, to create a sustainable routine.
  3. Listen To Your Body: While Cardio Yoga can be intense, it’s important to prioritize safety. Pay attention to your body’s signals and modify poses if needed to prevent injury.
  4. Combine With A Balanced Diet: Remember that weight loss is a combination of exercise and nutrition. Pair your Cardio Yoga routine with a balanced diet for optimal results.


Cardio Yoga offers a unique and effective approach to weight loss by merging the physical benefits of cardiovascular exercises with the mental and emotional well-being promoted by yoga. As you embark on your Cardio Yoga journey, you’ll not only shed pounds but also experience a heightened sense of self-awareness and tranquility.

So, roll out your mat, breathe deeply, and embrace the transformative power of Cardio Yoga as you work towards a healthier, more balanced you. Moreover you must transform your body through reading our blog on 10-Minute Yoga Routine For Weight Loss.

Fun Fact

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Frequently Asked Questions

Can Cardio Yoga Help You Lose Weight?

Cardio yoga, which combines elements of traditional yoga with cardiovascular exercises, can contribute to weight loss by promoting calorie burning and improving overall fitness. The combination of yoga poses and dynamic movements can elevate your heart rate and increase metabolism, aiding in weight management. However, sustained weight loss also depends on a balanced diet and consistent exercise routine.

Which Cardio Burns More Fat?

High-intensity interval training (HIIT) tends to burn more fat in a shorter period compared to steady-state cardio. HIIT involves alternating between intense bursts of activity and periods of rest, which can increase the after-burn effect and boost metabolism. This results in greater fat oxidation and improved fat loss over time. However, the most effective approach may vary depending on individual fitness levels and goals. Always consult a healthcare professional before starting a new exercise regimen.

Is It Ok To Do Cardio Every Day?

It’s generally fine to do moderate-intensity cardio exercises like brisk walking, cycling, or swimming every day. However, it’s important to listen to your body and allow for rest days to prevent overuse injuries. Varying your workouts and including strength training can help create a balanced fitness routine. Always consult a healthcare professional before making significant changes to your exercise regimen.

How Much Cardio Yoga Per Day For Weight Loss?

For effective weight loss, aim for at least 30-60 minutes of moderate-intensity cardio yoga per day. This could include a combination of brisk yoga flows and heart-pumping poses to elevate your heart rate. Remember to also maintain a balanced diet and stay consistent with your practice to achieve desired results. Always consult a fitness professional before starting any new exercise regimen.

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Get in touch with our expert team at Fitelo to kick-start your own transformative journey! Let us guide you toward your weight loss goals and help you cultivate sustainable & healthy eating habits. So, contact us today and take the first step towards a healthier, happier you with Fitelo!


This blog post was written to help you make healthy and better food choices. So, be aware and take care. The vital thing to consider is your own health before starting a restrictive diet. Therefore, always seek advice from a doctor/dietitian before starting if you have any concerns.
Eat Healthy, Live Healthy. Enjoy a long, happy life.

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