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-s...

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 ...

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.

A great progression from  mountain pose , the single-leg   balance   helps you access what Kiley calls your “plum-line” or central axis.