My first introduction to HIIT (High Intensity Interval Training) was during track and field conditioning season in college. I incorporated the practice back into my regular training after completing college, dealing with a career-ending injury, experiencing a build up of stress from a hectic work schedule, and realizing that I had an unhealthy level of weight gain. I needed a holistic solution in my own life. So I created a program that included following an all natural plant-based diet and practicing yoga combined with HIIT to keep my metabolism high. I feel happier and healthier than ever and regularly recommend the program to clients who want a lifestyle of optimal health and wellness.

HIIT – High Intensity Interval Training

HIIT alternates periods of short bursts of intense anaerobic exercise with less intense recovery periods. A number of studies have shown that HIIT stimulates the body to expend more calories and result in more fat burning both during and after a workout than continuous aerobic training. This is because HIIT is shown to be the most effective way to stimulate what is known as Excess Post-Exercise Oxygen Consumption (EPOC). EPOC is also known as oxygen debt; it is the oxygen needed to restore the body to homeostasis which is its resting metabolic function. Exercise (and recovery) that consumes more oxygen burns more calories. According to the American Council on Exercise, HIIT is the most effective training method to stimulate the EPOC effect so it’s the workout that keeps giving after you’re done.

I’m excited to share some of my favorite YOGA HIIT workouts from my Get Loved Up Program with you here. You can work out at home, in a gym, or out in nature.

Note: since the bursts of intensity are higher during portions of these workouts, give yourself enough recovery time between HIIT sessions (at least 24 hours is recommended). If you are just starting out, start with fewer repetitions and build as you increase your conditioning and give yourself at least 48 hours of rest between sessions.

“HIIT stimulates the body to expend more calories and result in more fat burning both during and after a workout than continuous aerobic training.”

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Photos of Koya Webb wearing Alo Clothing by Jeff Skeirik


What You Will Need

Comfortable clothes and a timer (I use my phone’s stopwatch). Shoes are totally up to you. On the beach I don’t use shoes but on hard surfaces I do.

Bring a 16 ounce water bottle to sip on during breaks and to hydrate with once you’re done.

Take a 60 second walk/job before starting the next set.

Practice 12 repetitions or 30 seconds of each exercise followed by 30-60 seconds of walking/jogging before the next exercise.

Repeat the entire sequence three times with a one minute walk or jog between sets.

If you are adding it in to an existing program it can be done in one or two sets.

Cool down with a one mile walk.

It is important during these sequences to keep moving even if you are tired; don’t sit down or stop moving.

Depending on the length of your warm up and cool down, you may need 30 to 60 minutes to complete the entire routine.

Start with fewer repetitions and build as you increase your capacity.

Try this workout three to four times a week for optimal results.

Whenever you want to turn it up a notch, just increase the frequency, intensity, type or time of the HIIT training.


The Cardio Warm Up

Warm up with a light jog for a about a mile or 30 minutes of your favorite cardio—dance, jump rope, cycling, swimming—whatever works best for you.

The Yoga Warm Up
Follow the cardio warm up with three to five rounds of Sun Salutation A and B or your favorite variations.

Malasana Squat Jumps 
• Place your hands in prayer and step your feet a little wider than hip distance apart.
• Inhale and bend your knees and squat down into malasana (the yogic squat) Be careful to keep your knees behind your toes each time you squat down.
• Exhale, stand while squeezing the glutes and lifting the arms into the air. To increase the intensity you can add a small jump.
Repeat 12 times or continue for 30 seconds.


Chaturanga Burpees

• Start in plank pose. Exhale as you lower to chaturanga (modify by bringing knees down if needed).
• Inhale and push back up to plank. Hop your feet forward as close to the outside of your hands as you can.
• Exhale, stand while squeezing the glutes and lifting your arms into the air. To increase the intensity you can add a small jump, keeping knees behind toes.
Repeat 12 times or continue for 30 seconds.


Low Lunge Split Jumps

• Begin in a low lunge with your back knee slightly hovering off of the ground.
• Exhale and jump switch your legs, landing in the same position on the opposite side, swinging your arms with each jump forward and back.
• Do your best to keep your knee off the ground between jumps. Engage your core and remember to breathe.
Repeat 12 times or for 30 seconds (six reps on each side).


Take a 60 second walk/jog before starting the next set.

Complete one to three sets. Start with fewer repetitions and build as you increase your capacity.

Cool down with a one mile walk.

Done regularly, these exercises will help speed up your metabolism, sculpt your body, and keep you burning fat throughout the day.

With a healthy diet combined with yoga and HIIT you’ll find how effective this program is. Your results will vary, of course, but most people notice a difference in the first week.

Whenever I want to kick my fitness up a notch I just turn up the frequency, intensity, type or time of my HIIT training.

Cheers to your NEW workout! Hashtag #LAYOGA and #KoyaWebb, so we can see your commitment. Find out more … koyawebb.com

Photos by Jeff Skeirik: rawtographer.com

Koya is wearing clothes by Alo:[email protected]

Koya Webb is a holistic health coach, author, motivational speaker, yoga teacher and professional fitness model who is helping revolutionize plant-based cuisine, yoga, and the holistic living landscape. Koya’s “Get Loved Up” Movement inspires participants to practice more self love, love for others, and love for the planet through mental, spiritual and physical fitness: koyawebb.com. Use the discount code “koya” for a free one month of online training at udaya.com