DAY 4 // THE DAILY10: 10 Min HIIT Yoga Workout

10 Min HIIT Yoga Workout is Day 4 in Heather Robertson‘s Daily 10, which is a series of 10 minute workouts that she is uploading every day in the month of November. Her Daily 10 workouts do not contain warm ups or stretches so they are great to use as finishers at the end of another workout or you can string several of them together for a longer workout (just make sure you include a warm up and a stretch). Though this workout does contain some yoga inspired moves, it is more of a body weight strength workout. I used it today as a finisher workout and it worked great for that purpose, giving me some strength and mobility work.

10 Min HIIT Yoga Workout is 10:28 minutes; no warm up or stretch. Equipment: fitness mat. The exercises are all done interval style: 30 seconds of work followed by 10 seconds of recovery. There is a timer in the lower right hand corner of the screen counting down your intervals and recoveries. During the recoveries Heather previews the next exercise.

  1. Down dog push up (alternate a plank push up with a push up while in down dog–pike push up)
  2. Lunge & twist (alternating reverse lunges, while in lunge twist torso to same side as front leg while extending arms to sides in a T)
  3. Warrior flow (flow between right angle pose and reverse warrior)
  4. Repeat #3 on other side of body
  5. Down dog burpee (start in plank, push hips back into down dog, return to plank, jump feet to hands, stand and reach arms overhead, lower into squat and jump feet back to plank)
  6. Side bridge crunch (in modified side elbow plank (knees bent and on floor), extend top leg straight and reach top arm overhead, pull top knee into chest and bring top elbow to tap knee)
  7. Repeat #6 on other side of body
  8. Chair squat (flow in and out of chair squat)
  9. Power jacks (sumo squat jacks)
  10. Bridge march (lay on back, knees bent and feet in floor, raise and lower hips into bridge, as you raise hips, also raise one bent leg, alternate legs)
  11. Bear kick thru (in bear pose (on hands and toes, with knees bent and elevated a few inches off the floor), kick one leg under body, rotating torso and raising opposite hand off floor to touch toe, alternate sides)
  12. Crunch & kick (lay on back, knees bent and feet on floor, hands behind head, bring one knee into chest while crunching upper body and tapping opposite elbow to knee, extend same leg straight a few inches off floor then raise straight leg to ceiling and bringing opposite elbow to knee)
  13. Repeat #12 on other side of body
  14. Airplane (start standing with legs together and arms raised overhead, hinge forward while raising one leg straight behind you and lowering arms so they are close to body, return to starting position and alternate legs)
  15. Cross over jacks (do one jumping jack, landing with feet wide, forward fold reaching one hand to opposite foot, other arm reaches for ceiling, alternate sides with a jack between each side)

For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.


2 thoughts on “DAY 4 // THE DAILY10: 10 Min HIIT Yoga Workout

  1. Great minds think alike because I did this one as part of my workout today, too! I liked it because she included some abs. I also did Day 6 upper body which was a great little adder that hit every muscle group. For my main workout I did Caroline’s Epic III Day 37 unilateral lower body. I was prepared for to s of Bulgarian lunges but she didn’t include them this time. That made the workout quite a bit easier IMHO. I couldn’t lift really heavy so as to protect my right elbow but still managed 22lb and 27.5lb for everything.

    When you start doing your triple rotation, does that mean you won’t be posting because everything will be repeats for you?


    1. I’m starting that rotation next week but this week I’ve already started returning to workouts already reviewed. I will still post but not as much. I’m not following the rotation strictly, at least not at first. For the first few Saturdays I am swapping out some of Heather’s workouts I haven’t done yet so I will review those when I do them. I am doing some (not all) of Heather’s Daily10 workouts and I will review those when I do them. And Naomi Joy workouts. Depending on what posts I’ll find a way to do those.

      I hope your elbow isn’t anything serious. I’ve struggled with left shoulder problems for years. It’s gotten a lot better since I had cervical nerve ablations but for the past few years I would have to lift lighter some days to protect my shoulder when it is was cranky. It is no fun.


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