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The Yoga Boot-Camp Workout That Features Heart-Pumping Cardio and HIIT

You don't need to choose between cardio and yoga ever again. Heidi Kristoffer's CrossFlowX is a one-of-a-kind way to break a sweat that basically combines HIIT with a nice long stretch—sounds pretty great, right?

This flow follows a pattern of one minute of hard work followed by 30 seconds of rest for a balanced workout. But don't get it twisted. These poses and HIIT-like moves are not for the faint of heart. You'll recognize some of them from boot camp and others from your power yoga class. Put them all together and you have an efficient burst of movement that will give you a taste of what CrossFlowX is all about. Your body will be strong, lean, flexible, and—oh yeah—sweaty. Now get to work! (Next up: Yoga Poses for Stronger Quads and Toned Thighs)

How it works: You'll do some of the more HIIT-style moves at peak intensity for 1 minute, and rest during the yoga poses for 30 seconds to recover before jumping back into the cardio-based moves. Repeat the whole flow 3-5 times depending on how much time you have or how hard you want to work. 

Commando Plank

A. Start in high plank position with hands stacked under shoulders and body in a straight line from head to toes.
B. Keeping your core tight and stabilizing (to avoid swaying hips), drop right elbow to the floor, then left elbow.
C. Reverse the movement, pushing off the ground to bring left hand back to floor, then right.
D. Continue movement pattern, alternating which side goes down/up first with each rep.

Do this move for 1 minute. 

Thread the Needle

A. Start on all fours. Reach right arm underneath body, allowing right shoulder and temple to release to the ground.
B. Allow left hand to stay where it is, or crawl it a bit to the right over to your head.
C. Stay here for 5 deep breaths.

Hold this pose for 30 seconds. 

Commando Plank

A. Start in high plank position with hands stacked under shoulders and body in a straight line from head to toes.
B. Keeping your core tight and stabilizing (to avoid swaying hips), drop right elbow to the floor, then left elbow.
C. Reverse the movement, pushing off the ground to bring left hand back to floor, then right.
D. Continue movement pattern, alternating which side goes down/up first with each rep.

Do this move for 1 minute. 

Thread the Needle

A. Start on all fours. Reach left arm underneath body, allowing left shoulder and temple to release to the ground.
B. Allow right hand to stay where it is, or crawl it a bit to the right over to your head.
C. Stay here for 5 deep breaths.

Hold this pose for 30 seconds. 

Frogger Jumps

A. Start in a runner's lunge position with both hands on the floor, right foot placed outside of right hand, knee bent at 90-degree angle and left leg stretched long behind you.
B. Quickly, in one swift movement, switch legs, bringing bent left leg to outside of left hand and right stretching long behind you.
C. Continue alternating movement, piking hips up as you transition each time.

Do this move for 1 minute. 

Lizard Pose

A. End your last Frogger Jump with right leg forward, just outside of right hand.
B. Tap left knee to the ground and, if it feels good, gently lower forearms to the ground.
C. Breathe here for 5 deep breaths.

Hold this pose for 30 seconds. 

Frogger Jumps

A. Start in a runner's lunge position with both hands on the floor, right foot placed outside of right hand, knee bent at 90-degree angle and left leg stretched long behind you.
B. Quickly, in one swift movement, switch legs, bringing bent left leg to outside of left hand and right stretching long behind you.
C. Continue alternating movement, piking hips up as you transition each time.

Do this move for 1 minute. 

Lizard Pose

A. End your last Frogger Jump with left leg forward, just outside of left hand.
B. Tap right knee to the ground and, if it feels good, gently lower forearms to the ground.
C. Breathe here for 5 deep breaths.

Hold this pose for 30 seconds. 

Mountain Climbers

A. Start in high plank position with hands stacked under shoulders and body in a straight line from head to toes.
B. Bring right knee in toward chest, making sure to keep hips level and in line with shoulders.
C. Switch feet, driving left knee into chest. Quickly alternate legs.

Do this move for 1 minute. 

Frog Pose

A. Come to all fours and open knees wide.
B. Slowly lower hips and then chest toward the mat.
C. Bring palms together in front of your face, and keep head, neck, and shoulders aligned.
D. Allow hips to sink to wherever is still comfortable and breathe there for 5 to 10 deep breaths.

Hold this pose for 30 seconds. 

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