Health & Fitness

If you’re trying to break free from a workout rut, this quick at-home routine is just what you need. The 23-minute sweat session combines elements of yoga and high-intensity interval training to generate a full-body burn in a short period of time. All you need to is a yoga mat, so go grab yours and follow along as personal trainers Serena Tom and Chris Chang take you through each exercise. RELATED: Try This 15-Minute Yoga Flow for Stress Relief You’ll begin in triangle pose to stretch out your hamstrings, and open your chest and hips. Next you’ll transition into reverse warrior for a deep side stretch, followed by extended triangle pose. For the remainder of the yoga portion, you’ll flow through plank pose, chaturanga, and down dog, ending in chair pose. Then it’s time for the HIIT portion of the workout, which consists of two circuits. Each has three exercises that you’ll do three times. Be sure to do each exercise for 30 seconds to max out your burn. You’ll have a 15-second rest betw

Think tree pose is a little too advanced? Worry not! These poses from the Yoga Fundamentals program focus on bringing more awareness to your feet  the first lesson in  balance . “Your feet are designed to articulate movement in all kinds of ways, but we spend so much time in shoes that we limit their  range of motion ,” Kiley says. Aim to hold each of the following poses for three to five breaths. Sole Stretch Balance starts on the soles of your feet, and this pose is a great way to enhance the extension of your toes while stretching the plantar fascia. “By stretching and awakening your soles, you’re going to improve balance and agility as you walk, run and dance,” Kiley says. How to:  Get into tabletop position on your hands and knees  (a) . Tuck your toes under and walk your hands back towards your heels. Push your fingertips into the floor to lift your knees off the mat  (b) . Place two yoga blocks under your knees and sit upright on your heels  (c) . If this feels uncomfortable on

Kiley likes to think of this yoga pose as a bird about to take flight, or in exercise terms, a hip hinge. The albatross is good prep for the  Warrior poses  and other standing poses that involve  balance d legs because it encourages even distribution of weight. “Albatross awakens and fortifies the  musculature of your back , legs and shoulders to train your body to regain its open, upright potential,” Kiley says. How to:  Stand with your feet in a wide straddle and feet parallel  (a) . Spread your arms wide into a big “T” with your palms facing forward  (b) . Unlock your knees, engage your glutes and core, and actively pull your legs towards your midline as you hinge forward at the hips. Keep your head level so your neck is a smooth continuation of your spine  (c) . Stretch your arms wide to the sides like a bird  (d) . source: www.health.com

A great progression from  mountain pose , the single-leg   balance   helps you access what Kiley calls your “plum-line” or central axis. “When you feel connected to your center in this way, any number of other off- balance   poses become more possible,” she says. For true beginners, Kiley recommends stepping your lifted toes onto a yoga block for a few breaths before hiking your knee up to your hands. How to:  Stand with your feet hip-distance apart in mountain pose with equal weight on each foot  (a) . Begin to shift your weight onto your left foot and lift your right leg up  (b) . Interlace your hands around your right knee, point your right foot and pull the knee towards the ceiling  (c) . Firm up your standing leg by drilling the heel down into the mat, and draw your chin in slightly. Aim to create a straight line from your left heel to the crown of your head  (e) . Repeat on the right foot after a few breaths. source: www.health.com

Hurry up and get strong, burn fat, and boost your endurance with workouts you can do in just 25, 15, or even five minutes. by Anthony J. Yeung What’s better than packing on lean muscle, melting stubborn fat, and building the endurance of a boxer? How about doing it in less than the time it takes to watch an episode of South Park? Sometimes, like during the holidays, it can be hard to schedule a typical 60-minute gym routine. Fortunately, you don’t have to—not if you’re willing to go all-out. Put these three workouts on your to-do list this month and prove to yourself just how little time you actually need to look like an athlete and perform at your very best.   Endurance Kicker TIME: 5 MINUTES Norwegian researchers found that high-intensity interval training boosted VO2 max (the amount of oxygen the bloodstream can carry to the muscles) more than traditional steady-state cardio—even if the steady-state work was done at a whopping 85% of maximum heart rate. “If you can maintain high for