When you’re trying to lose weight, the journey from your current state to your goal can feel long and challenging. That’s why many people ask us how to speed up that process! A healthy diet is essential, but incorporating yoga and cardio can significantly boost your weight loss efforts.
I often get asked whether to do yoga before or after cardio, and I understand the confusion! With so many YouTube tutorials, endless Google searches, and a long list of gym classes, it’s no surprise that people struggle to decide what to do and in what order. Should I do Zumba before Vinyasa? Or maybe stretch with a yoga flow before my run? Can I do barre while practicing Hatha? (Just kidding on that one—no one wants to turn into a dancing pretzel!)
We know it can be tough to determine the right exercises and timing to maximize your weight loss. To answer your main question: Yes, there is a correct way to combine yoga and cardio, and doing it incorrectly can lead to serious injuries! To clear up the confusion, we’ll discuss both options below and share what you should and shouldn’t do to achieve the best fat-burning results from your workouts.
At first glance, yoga seems like a great warm-up, and it can be. A quick yoga flow can help loosen your limbs before hitting the treadmill. However, trying different styles like Iyengar or Bikram yoga will quickly show you that yoga can be a full workout on its own! If you plan to start with yoga before cardio, choose your routine wisely.
If you want to do yoga first, treat it as a warm-up. Aim for a shorter session of about ten to fifteen minutes to engage your muscles and work up a light sweat without exhausting yourself. A yoga warm-up can enhance your workout by relieving tightness and stiffness and flushing out lactic acid from your muscles. It also increases flexibility, especially in areas like your hip flexors that regular stretches often miss. This wider range of motion can improve your performance in cardio exercises, leading to better weight loss results!
Additionally, incorporating a brief meditation at the end of your yoga warm-up can significantly reduce the risk of injury. Just a couple of minutes will do—you don’t want your muscles to cool down too much! However, avoid taking the idea of a “warm-up” too far; signing up for a Bikram or hot yoga class right before cardio can be risky. Doing an intense, sweaty routine before cardio can lead to injuries, overheating, and dehydration, especially if you’re not in peak shape.
Strenuous flows like Ashtanga, Bikram, or long power yoga sequences can leave your muscles feeling strained and wobbly, which increases the risk of falls or injuries. While a short meditation is beneficial for focus and body awareness, keep your heart rate up—don’t plan a long rest session right before your next workout. Your goal is to keep your muscles warm and your body moving so you can jump right into the fat-burning zone!
If you’d prefer to do cardio first, you can either use it as a warm-up for your yoga practice or as a cool-down afterward. Both approaches have their benefits. High-intensity cardio workouts are excellent for burning fat, especially if you engage in HIIT (high-intensity interval training). While yoga can serve as a warm-up, many cardio programs already include built-in warm-ups. If that’s the case, consider doing a low-impact yoga flow to cool down and stretch after a high-intensity cardio session. This will help you catch your breath, relax, and prevent soreness and stiffness post-workout.
Aim for a shorter yoga session of about fifteen minutes, followed by meditation. Even a low-intensity yoga flow can help you burn extra calories after a good cardio workout. Plus, if you’re seeking inner peace, meditation is often easier after a good sweat session, and it can even enhance your weight loss!
If high-intensity cardio isn’t your style, you can treat cardio as a warm-up for yoga. Opt for a low-impact cardio session like walking, biking, or using an elliptical for about twenty-five minutes to elevate your heart rate and break a light sweat. Then, you can transition into a more vigorous yoga practice like Ashtanga, Bikram, or any fast-paced flows. Starting your yoga practice with an elevated heart rate will improve your cardiovascular conditioning and help you burn extra calories!
If you do cardio first, you might feel tired by the time you reach your yoga mat. Don’t push yourself if you feel shaky holding a pose; if you can’t catch your breath, sit down until you feel comfortable again. Even if you’re fatigued, it’s essential to hold yoga poses correctly and not rush through sequences to avoid pulling a muscle or injuring yourself. Also, remember that if you do cardio first, your yoga mat may become slippery due to sweat. So, don’t forget your yoga towel or a mat that absorbs sweat to prevent sliding.
Most importantly, stay hydrated before, during, and after your yoga and cardio workouts. Staying hydrated not only aids in weight loss but also prevents you from feeling faint during downward dog!
In summary, you can do yoga before or after cardio—just ensure you balance the intensity of the exercises and listen to your body. Like any exercise program, you’ll only see results from your yoga and cardio practice if you remain consistent, which can be especially challenging if you’re new to yoga or working out in general.
If the thought of high-intensity programs makes you cringe, don’t worry—you don’t need to jump around, do handstands, or sweat excessively to lose weight! Our Yoga Fat Loss Bible offers everything you need to start a gentle, low-impact yoga program that helps you shed pounds without the strain of intense exercises or complicated poses. It includes detailed instructions and beginner modifications, along with a 6-Week Workout Plan suitable for any beginner!
Always remember that the hardest part of any workout is simply showing up. Make sure to show up today and give your best to your yoga and cardio routine. You deserve it! If you found this article helpful or have any questions, please leave them in the comments below!
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