Yoga can be a truly transformative workout, this quick 20-minute beginner yoga workout for fat loss can really change your body in a matter of weeks.
Yoga can be great for weight loss especially as you move up to Vinyasa and Ashtanga flows.
As you get more comfortable with each pose you will be able to move faster through each pose as you start from a standing position and transition smoothly through each pose.
Have yourself focus in on each pose, perfecting it until you are happy and comfortable. You’ll feel muscles working that you dint realise existed.
In this 20-minute beginner yoga workout for fat loss, you will be starting off with 30-second holds. If you can’t hold each pose for the full 30 seconds that’s fine, do what you can and move on once the timer has ended.
Some of the yoga poses are single sided, in these poses you will have to perform 30 seconds per side. There are 7 yoga poses in total, as there are a few single sided poses you will actually be performing 10 poses in total for 3 rounds, resting for 1 minute after each round.
You need to allow yourself some transition time so all in all after 3 rounds of this beginner’s yoga routine for fat loss you will end up with a 20-minute yoga routine.
We start on your feet with some more difficult poses that you will feel working the larger muscles groups of your body which then progress to some great poses that challenge and work your core such as boat pose and dolphin plank which are two of our favorite core poses before ending with bridge pose which is a great glute/ butt exercise.
The most demanding poses will work the most muscle groups which will in turn burn the most calories and fat thus helping you to transform your body the fastest.
20-minute Beginner yoga workout for fat loss
Complete 3 rounds of the following 7 beginner yoga poses for weight loss, holding each pose for 30 seconds. Where there are single-sided poses hold each side for 30 seconds.
Allow a few seconds rest between each pose to allow yourself to transition between poses.
Take long controlled breaths in and out as you hold these fat-burning poses.
- Chair Pose
- High Lunge
- Warrior III Pose
- Lord Of The Dance Pose
- Dolphin Plank Pose
- Bridge Pose
- Half Boat Pose
1. Chair pose
Chair pose is one of the simplest beginner yoga poses but can be super tough and great for weight loss as it uses the large muscles of the thighs and glutes.
To make chair pose even better for losing weight you can do it actively by sitting and standing like a squat.
To do chair pose, stand with your feet under your hips. As you sit back and down lift your arms out in front of you. As you sit lower, lift your arms higher until they are above your head and your thighs are parallel to the floor.
If you cannot sit low, try placing some yoga blocks under your heels. If you still can’t sit low just go as low as you can until just before your back starts to round or you lose balance.
As you inhale squat, as you exhale stand.
Do this for 30 seconds.
2. High lunge Pose
High lunge is another pose that works your leg muscles and challenges your core.
Again, we will use the high lunge pose to create tension in the legs and get your body creating heat.
To do high lunge, start off in high plank pose, legs stretched backhands under shoulders. Take your right leg up beside your right hand, now take both hands off the floor and stand up with your legs apart in a lunge position.
With an inhale take your arms out and up above your head, pressing your hands together and hold here for 30 seconds. Repeat on the opposite side and hold for 30 seconds.
3. Warrior III Pose
This pose is all about balance and strength. It’s one of the toughest poses in this 20-minute beginner yoga workout for fat loss.
Any pose that challenges your balance and stability will be working your core muscles over time.
To start, stand in mountain pose, take your left foot back while keeping your weight on your right leg. Contact your core muscles, pull up navel in and slowly lean forwards lifting your left leg off the floor.
You are trying to create a straight line from your left heel, through your leg up your spine and into your head. Try to keep your hips square as not to twist.
Once you are happy, take your arms out and above your head.
Hold for 30 seconds. Repeat on the other side.
4. Lord of the Dance Pose
Here we begin another core stability and balance pose, the lord of the dance pose. It’s actually slightly easier the warrior 3 pose, and it sounds fun too.
It’s a brilliant quad stretching pose.
Start by standing in mountain pose. Take your right foot and place it in your right hand as if you were doing a typical standing quadriceps stretch. The one we all did when we were little.
From there inhale and lift your left arm up, as you exhale lean your torso forward, lifting your right left up and into position. Relax through the shoulders and breath.
Hold here for 30 seconds and then repeat on the left leg.
If you are struggling for balance, stand by something that you can hold onto now and again just to center yourself.
5. Dolphin plank Pose
We now move onto some core strengthening poses. These poses are great for working your core, burning that unwanted belly fat and pulling in your tummy.
Start in tabletop, take your forearms to the floor, extending your feet back until you are elevated off the floor in the dolphin plank pose. You may also know it as a plank. Keep your body still and butt down so that you have created a nice flat posture, no sagging of the hips. Strong in position.
Hold it here for 30 seconds.
6. Bridge pose
Next is bridge pose or bridge. We are actually going to do this pose dynamically for more of a calorie-burning effect.
Lay on the floor with your arms beside your body. Bring your heel s in until they reach your fingertips. FeeT should be no wider than your hips.
From here lift your hips up off the floor as your exhale high as you can opening your heart and chest. You can either hold in position for 30 seconds or drop your hips to the floor as you inhale and repeat the sequence.
7. Half Boat Pose
This is a tough yoga pose that challenges both your core and balance. If you find it too difficult you can rest your hands on the floor just behind your hips.
From bridge pose, sit yourself up into a seated position. Lean back slightly and lift your legs up off the floor, trying to straighten them if you can for full boat pose or you can have them slightly bent in half boat pose as in the picture above.
Hold out your arms straight beside your knees.
Focus your gaze on your feet as you hold in position for 30 seconds.
Remember to give yourself some transition time between poses.
Rest at the end here for 1 minute or so and then repeat. Do these 7 yoga poses for a total of 3 rounds which should be about 20 minutes in total.
Losing weight at home with this 20-minute yoga routine
Do this 20-minute beginner yoga workout for fat loss at least 3 days a week for best results.
Go all out and include our short 10-minute morning yoga routine on the days in between for even faster weight loss and more energy to start your day.
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Welcome! I’m Luke, a certified personal trainer with over 14 years of experience. With a BSc (Hons) in Sports Science, I specialize in tailored fitness programs for diverse clients who want to improve their lifestyle through exercise and healthy eating.