Word on the street is that yoga can actually be a fantastic cardio workout.


Core Points!

  • Regular cardio exercise has a whole host of positive health benefits – number one is a healthy heart and body! [more]
  • Power yoga, the type of yoga that will work large muscle groups and get your aerobic heart rate up, is great way to reap the health benefits of a cardio exercise. [more]
  • The best way to start is simply to start! Start with beginner yoga classes and be sure to modify the poses as necessary. [more]
  • Be sure to give yourself rest days and fuel your body with healthy foods and lots of water. [more]


Well, folks, sometimes the word on the street is correct. The rumors are true. There is an amazing cardio yoga workout waiting for you… and we want to help you tackle it! 

So maybe the word on the street hasn’t quite reached you yet.

You might be wondering, “Is yoga cardio?”

The answer is yes. 

And we’re not here to make you feel uncool for being out of the loop. We’re just here to bring you up to speed on the many benefits of yoga for cardio! 


Cardio Yoga Workouts 101

First off, let’s get clear about something — when we talk about a cardio yoga flow, what we’re really talking about is power yoga, which is the kind of yoga you can practice with us on bulldog online.


Power Yoga More Info


Power yoga is a more athletic flavor of yoga than other styles and includes many series of poses done in sequence. 

That last point is absolutely key to a cardio yoga workout. It’s all about those sequences of poses, many of which flow quickly from one to the next. Since we set all of our classes to bumpin’ playlists chock full of songs that will make you want to dance, you’ll feel inspired to try to keep up with that beat.

And that’s where your heart starts pumping, which will get you into the cardio yoga flow!


The Great Cardio & Aerobic Workout Checklist

Per the Mayo Clinic:

  • You repeatedly move large muscles in your arms, legs, and hips. 
  • Your heart rate increases.
  • You breathe faster and more deeply. 

Check, check, check — a good power yoga workout fits each one of those criteria! So, yes, you can do yoga for cardio. 


So Let’s Review…

What is cardio yoga


What are the important health benefits of regular cardio exercise?

We’re sticking with the Mayo Clinic and here are their top benefits to note:

    • Strengthening of your heart and muscles. 
  • Support your weight maintenance goals by burning calories and moderating appetite. 
  • It releases endorphins, AKA the feel-good chemicals released by your brain to help boost your mood. 
  • Regular cardio exercise an help relieve chronic pain
  • May help prevent or manage high blood pressure, heart disease, and diabetes. 
  • Can help you sleep better at night. 

That’s a whole lot of benefits… and we know you’re ready to reap them! 


Sounds like it’s about time you get some cardio yoga workouts in your life

Once you experience a cardio yoga flow with us, trust us — there will be no turning back. It will be the most fun you’ve had with a cardio workout in, well, forever


➡️ 7 Tips to get the most out of your cardio yoga workout…


#1) Don’t be afraid to start small

We’re about to tell you something that seems pretty obvious… but roll with it, okay? It never hurts to lay out the building blocks. According to Men’sHealth, the toughest step to make is the first one … and it’s usually the most rewarding! 

If you’re new to yoga more generally — and especially if you’re new to cardio yoga workouts — remember that there’s no shame in starting with beginner classes. Once you start getting into more intense, hardcore cardio yoga flows, your class leaders will be moving you from one pose to the next pretty quickly, and it will be really helpful if you at least have a handle on beginner yoga poses

With a few beginner classes under your belt, you’ll be able to jump into yoga for cardio with a little extra confidence so you can really cash in on those cardio yoga workout benefits.  

Another way to get started with your cardio yoga journey is to modify your poses. Modifications to your power yoga flow will make it easier to perform certain poses or potentially prevent injury. Not sure how to modify? We’ve got you – check out common modifications to your cardio or power yoga flow!


#2) Give a cardio yoga workout plan a try

If you have the basics under control already, it’s time to look ahead to cardio yoga flows, which will pick up the pace a little bit. Per Parade, yoga is one of the best exercises to strengthen your core. Since our focus around here is on power yoga, most of the classes we offer online will give you a cardio workout! It’s sort of an embarrassment of workout riches, but we also know there’s a downside:

It can feel overwhelming to know which cardio yoga workout to choose! 

Say goodbye to the days of overwhelm, though, because our custom power yoga workout plan is here to save the day! This plan walks you through four full weeks of cardio yoga flows that will get your heart pumping and your body feeling strong. You’ll know exactly which classes to take over the course of your first month of cardio yoga workouts. 


30 day power yoga workout plan


#3) Fuel your body!

If you want to get stronger and really reap the benefits of your cardio yoga workouts, it’s important to focus on nutrition. You’ll get the most out of exercise when your body is properly fueled! Per dietitian Sara Rivera for Aaptiv, you should eat a balance of real food carbohydrates, protein, and healthy fats before a cardio yoga flow (or other cardio workout).

💡 Here are some suggestions…

  • Whole wheat toast with cottage cheese, avocado, and other veggies
  • Nuts roasted in coconut oil
  • A green smoothie with Greek yogurt, avocado, greens, and maple syrup
  • A rice cake with almond butter
  • A hard-boiled egg

Have your well-balanced meal thirty to sixty minutes before you start your cardio yoga workout. This will give your body plenty of time to digest before you get on the mat! 

After cardio exercise, Healthline recommends eating plenty of protein (think Greek yogurt, tuna on whole wheat bread, a protein shake with added fruit, a whole wheat bagel with an egg) to rebuild your strength!

And of course — don’t forget to drink plenty of water before, during, and after your cardio yoga workout. 

#4) Take rest days when you need them

Consistency with any fitness routine is important. Getting into a regular routine with yoga for cardio, for example, will ensure that you get comfortable with the poses, will help you build strength, and will make it that much easier for you to reach your wellness goals.

But you also have to know when to press pause! When it comes to all kinds of exercise — including cardio yoga workouts — rest days are an important part of the equation. 

Healthline recommends that you take a rest day every three to five days. If you’re doing a lot of vigorous cardio (like power yoga!), your body might tell you to take them a bit more frequently. Pay attention to signs of physical burnout like soreness, fatigue, or trouble sleeping. These clues might be telling you that you need an extra rest day. 

Taking breaks from cardio yoga workouts will prevent muscle fatigue, give your body a chance to recover, reduce your risk of injury, and improve your performance for future workouts. You can even take an active recovery day by taking a walk instead of hitting your mat! 


#5) Find an accountability buddy

When you’re figuring out the ideal balance of cardio yoga workout classes and rest days, it might be helpful to have an accountability buddy. After all, it never hurts to have someone in your corner! 

new cardio yoga flows

Reach out to a friend or loved one who shares some of your wellness goals. Invite them to try a cardio yoga flow with you — they may want to start with our custom cardio yoga workout plan, as well! — then talk about how frequently you both want to do yoga for cardio. Commit to checking in with each other before and after your sweat sessions. 


#6) Work out in your happy place

One of the best things about having access to cardio yoga workouts through bulldog online is that you can get your cardio in no matter where you are! As long as you can stream through one of your devices, you’re good to go. 

Choose a time and place for your cardio yoga workout that you know will find you in a good mood. That way, you’re setting yourself up for success. 


#7) It’s hard not to have fun

Getting a seriously good cardio workout doesn’t have to feel serious. That’s where cardio yoga workouts come in! Start each cardio yoga flow with a positive attitude and prepare to dance to some extremely good tunes. It’s the fun factor that’s going to keep you coming back for more. 


Check us out

Cardio exercise with power yoga  has never been more fun! 😎