Pairing Cardio With Tabata For A Complete Weekly Fitness Regimen

Tabata is an intense training methods that really delivers results. The Tabata protocol is an exercise regime where you workout in short, twenty second bursts of extremely high intensity.

These high intensity intervals are separated by ten-second rest periods, and you do eight of them for a classic Tabata exercise workout.

Be forewarned, Tabata is not for the weak or faint at heart. It is really intense, pushing yourself to the absolute max, with non-stop aggressive reps for each and every one of the 20 second intense intervals.

Tabata Moves

For the best all round results, you want to choose an exercise that targets several major muscle groups. Burpees can really get your heart going, and so can jump squats or even jumping jacks.

You don’t need to limit yourself to only one exercise, but, since you want to fire up your muscles up to their maximum ability and each exercise works out slightly different muscles, you may want to do a complete four minute Tabata workout with the first exercise, and take a little break before going on to the next. Or if you’re only up to one session, do one day and another the next.

Let’s suppose you decided to do high knees, which are, exaggerated walking/running in place where you bring the knees up to waist level every time you take a step-- and you’ve got some small weights you’ll bring up over your head as you bring up your knees, just to make sure your upper body is working too.

Set up a stopwatch so you’ll be able to easily track ten and twenty-second sessions. When time starts, go as fast as you possibly can. If it seems too easy, change out your weights for something a little heavier. You need to be exerting yourself as much as humanly possible.

Don’t lose your form, though—exercise without proper form will deliver you very little real benefit. If you find you’re just flailing your arms and legs, you need to slow down a little and may need to work on fluency with your chosen exercise before you work on making it Tabata intensity.

After twenty seconds, give yourself a ten second break. Ten seconds where you just stand there, gasping for breath if necessary. Then you go on with twenty seconds more of the high knees with that overhead lift.

If we follow our natural tendencies, the first twenty seconds may be pretty radical, red hot stuff. We’re motivated; we want to get healthy in just five minutes a day, and we’re fresh and excited to be doing this.

By round three, we’re feeling just a little bit less energetic. Our speed and intensity is tapering off. By the time we come to round seven and eight, were just going through the motions.

If that’s you and your workout, you’re not doing Tabata. For Tabata you need to keep yourself at the highest intensity through all 8 repetitions. It’s not the natural rhythm your body will be trying for.

But if you’ve got a little will power, you can push yourself to it. Remember, when the four minute bell rings, you’ll have completed the workout and be well on the way to a healthier you.

Pairing Cardio With Tabata

What happens when you pair the Tabata protocol with some intense cardio? You get a great weekly combination, a fitness regimen that will really fire up your cardiovascular system, yield optimal fat burning results and get you squarely on the road to a healthier you.

Tabata is an extreme workout and so it is not recommended for everyday use. Typically 3 or 4 times max per week is best.

So, a good strategy is to do your regular cardio on the other 3 or 4 days, and rest for one.

So a typical schedule might be, Monday, Wednesday and Friday Tabata.

Then Tuesday, Thursday and Saturday an hour on the treadmill, maybe 20 minutes of HIIT, some bike work or any other cardio that you enjoy and don’t forget to add some muscle toning on those cardio days as well.

This type of aggressive combination will yield fantastic results in transforming your body to a lean mean fat burning machine, and as long as you stick with a healthy diet, you will see truly amazing results.

Now go do it!

CrossFit for Beginners (+ Deciding if a CrossFit Workout Is Right for You)

After watching someone perform this advanced workout, you may be intimidated and wonder if there’s a CrossFit for beginners.  But you shouldn’t let fear keep you from achieving your fitness goals.

Even the beginner that’s completely out of shape and overweight can begin to practice CrossFit training and receive its benefits.  You probably don’t want to go it alone, though, when you’re a beginner.  It helps to have a certified trainer assist you in getting started.

Trainers will help you to use equipment properly and learn to protect from injury.  CrossFit is unique because the workout for the most advanced member is the same as CrossFit for beginners, but some substitutions can be made.

The CrossFit workout is different each day.  Each center receives a prescribed program for the day.  The difference is that a more advanced person may lift a heavier weight or practice a more advanced move.

A beginner will work with the heaviest weight they can safely lift.  For some beginners that may mean that you may only be able to lift the bar instead of adding weights to it when you do squats.  If you have injuries to your knees, you may have to do an alternative move that’s modified.

One of the great things about being a beginner is that the CrossFit environment is very supportive.  The purpose of this training isn’t to be perfect - it’s to be fit.  And no matter what your fitness level is, you’ll feel welcome as you set your own goals for improving.

If you’ve seen someone who has been participating in this training program for a long time, you may wonder if you’re too old, too injured, too fat, or too out of shape to try it.  But this workout is for anyone of any age, body type, or fitness level.

When you begin to work with a trainer you’ll see that he or she is supportive and meets you where you are so that you can advance.  You may be worried about feeling like a failure, but in the early stages you’ll have plenty of opportunities to see how much you’re capable of growing.

For a beginner, one of the most important things to pay attention to is safety.  If you do more than you’re really ready to do you can injure yourself.  If you lift too much weight or perform the exercises improperly you can do harm.

But if you’re interested in getting fit and challenging yourself, you shouldn’t let your newbie status keep you from giving it a try.  CrossFit for beginners is challenging, but as you grow you’ll appreciate the benefits of it.

Deciding if a CrossFit Workout Is Right for You

If you’re tired of the traditional time at the gym, a CrossFit workout could be the change you’ve been craving.  When you head to the gym you may feel like you do the same thing each time – treadmill, weight machines, and stationary bikes.

While there’s really no such thing as bad exercise, the traditional workout isn’t going to give you the same results as CrossFit.  What makes this workout different? It’s the idea that you work out many muscles at one time.

Instead of isolating a group of muscles with a weight machine, CrossFit allows you to engage multiple muscle groups and give you more advanced fitness.  This is more than just trying to be healthy and look good; it’s a workout that will improve the way your body works for you.

The CrossFit workout is designed to give you a quick workout that’s also powerful and gives you results.  CrossFit also harnesses the power of social support and the competitive spirit to help motivate you to exercise.

In fact, each year CrossFit sponsors the CrossFit Games where people compete in different exercise categories.  While it’s all the in spirit of good fun and encouraging all participants to do their best, there are also cash prizes for the winners.

This type of workout is very intense and it’s best for people who want to get a hard workout without spending all day in the gym.  There are thousands of CrossFit gyms throughout the world, while most of them are in the United States.

These are typically no-frills gyms that offer trainers and equipment to complete the day’s workout.  Workouts change daily and are posted online for affiliated clubs.  There are also gyms that aren’t officially CrossFit gyms, but use the same style of workout.

If you decide to try CrossFit, it’s important to make sure you’re doing the exercises correctly.  This workout is demanding on the body and you can become injured if you’re not properly trained or supervised.

While this is a tough workout, you shouldn’t let that scare you away.  This workout is designed for the average person to complete it.  It may take you some time to build up to the entire workout, but with commitment you’ll be able to handle it.

And the benefits of CrossFit extend to many aspects of your life.  You’ll be able to do more with your body. Not only will you look better, but you’ll feel great.  You’ll have flexibility, endurance, and strength to face the tasks you need to complete in your life.

If you’re looking for a great way to get in shape that’s different from the standard workout, this may be for you.  A CrossFit workout can help you to get in great shape and to enjoy variety with your workouts.

Why not give this full body CrossFit workout a try?  

What to Look for When Choosing Treadmill Equipment

So you’ve decided that this is it. You’re ready to make some significant changes in your body. Maybe you need to lose some unwanted pounds and maybe you’re not overweight but you just want to stay that way. Whatever the reason, you know you want to use treadmill equipment, but you’re just not sure exactly what qualities or features you should look for.

Many treadmills have weight limits. 

Some users don’t think to check for this before purchasing but it does make a difference and can affect the different features of the machine. The weight limit is set as a safety precaution for users as well as a precaution for what the motor can handle. You’ll want to check the limit to make sure it will work for you.

Next, you’ll want to check out the warranty. 

Do you get a year on the motor? Ten years? A lifetime warranty? If you plan to keep the treadmill you’re buying for many years, look for one with a high warranty time limit. Keep in mind that heavy duty motors deliver better performance and usually last longer. That’s why the commercial gyms buy the treadmills with the powerful motors.

Do you have a room set aside to use strictly for exercise? 

Or will the room have a double use? If so, then you’ll need to check out the convenience factor for the treadmill equipment. Look for one that offers easy set up and take down for storage capability. You’ll want to make sure that wherever you place the machine, you have the room to get around it.

Check out all of the extra features. 

How many pre-programmed exercise routines would you prefer to have? The amount of built in exercise programs in each machine ranges from very few to quite a few.

If you prefer to customize your workouts, then find the treadmill that has that in the features. Some people prefer to multi-task or otherwise engage their minds when exercising and if that’s something you also prefer, make sure you choose a treadmill that has a reading rack or a flat screen television monitor.

Finally, when choosing treadmill equipment, consider the cost. You’ll find they range in price from a few hundred dollars to a few thousand. But don’t allow cost to be the deciding factor.

Look at a treadmill as a lifetime investment and you’re certainly worth whatever the cost it takes to get and stay healthy. You don’t want to buy the cheapest piece of machinery on the market just to save a few bucks. Make a list of what you need in an exercise machine first. Then go shopping to find the one that falls in line with those needs.

Getting into or staying in shape isn’t as hard as you might believe. 

You would think that the formula of ‘burn more calories than you eat’ would be simple enough to lose weight and keep it from coming back. And it is. But only exercise is the door to proper weight loss and a fitness treadmill holds that key. 

How you lose the weight does matter. Quick or fad diets do not work in the long run. You might drop a clothing size, but in the end, that weight will come back. Starving yourself isn’t a healthy way to lose.

On a fitness treadmill, you’ll be walking - and walking is the number one way to lose weight. 

So why get a treadmill? Why not just walk outside on the sidewalks? Most walking injuries occur to the ankles and knees due to connecting the foot repeatedly with a hard surface. Walking or running on sidewalks or asphalt jars your joints and puts stress on your joints. Add that to an uneven surface and it’s pain waiting for a place to happen.

With a fitness treadmill, you get better cushioning and an even surface. Those are the benefits just starting out. But once you get going, this kind of exercise elevates your cardio vascular performance. Walking lowers not only stress but also your bad cholesterol and blood pressure levels.

Not many people realize that each muscle in your body takes part in the workout and you’ll end up more toned not only on your leg and calf muscles but your arms, waist and buttocks as well.

You’ll get adjustments on the speed and the level with the push of a button. Intensity in exercise levels can range from mild or moderate to intense. These adjustments mean that everyone can take part in fitness, even couch potatoes looking for a change.

Exercising for just thirty minutes a day can change your body’s fitness level. 

If it’s so simple, why don’t more people do it? Because it’s not easy to get into workout clothes in the mornings or evenings and head out to the gym hoping you can find a treadmill that’s not in use.

If you have a treadmill at home, you get to burn calories and fat, tone your muscles and if you’ve thought about getting one but thought boredom might be a factor, you haven’t considered the versatility of owning one.

You can change up the exercise routine. You can walk, jog or run. You can read a book or magazine or watch TV. A fitness treadmill is the easiest way to lose weight and get in shape all year round. Thirty minutes a day is all it takes to get fit and stay there.

Walking is good for you whether you’re a beginner or a seasoned exercise expert. To get the most benefits for your body from exercise, aim for a daily workout. Workouts are easier to stick to if you have the right equipment. This list of treadmill reviews will help you choose the correct equipment.

One of the top performing treadmills is theProform 380 CS Treadmill.  With this model, you get a 1.5 CHP/2.25 HP motor. You can adjust the speed from 0 to 10 miles per hour easily when you’re ready to increase the intensity of your workout.

The comfortable Protech cushioning will absorb the impact of walking so that your ankles and knees won’t have to. You can keep an eye on how well you’re doing with the workout with the handy LCD display. You get plenty of features and a budget friendly price tag.

The Horizon brand is next in the lineup of Treadmill Reviews. The Horizon Fitness T91 Treadmill has a durable 2.0 horsepower motor and the speed can adjust from 0.5 to 10 mph and you can have an easy or challenging workout to help you reach your best fitness goals. You’ll get a variety of exercise programs so that you can keep your workout from getting stale. Though it has plenty of features, this model is easy to set up and use.

The Nordic Track Professional Series 4000 offers users a 3.5 CHP motor that can handle the toughest workouts. You get better than average elevation level at 15 percent with a cushion deck to make walking, jogging or running a pleasure for your feet.

This model comes with an LCD TV so you can see the shows while you lose weight and firm up those muscles. Fifteen exercise programs are part of this package to help keep you on the right track.

The Ironman 220t Programmable Treadmill gives you the option to create 8 customized workout programs as well as 4 preset ones. The 2.25 horsepower motor and the cooling fan can make exercising a habit forming activity.

With this one, you’ll get a 325 pound weight maximum and an EKG pulse grip so that you can see how your heart rate is doing. With an added feature that’ll hold a book or magazine as well as a water bottle, you can workout in comfort and enjoyment.

Last but not least in the Treadmill Reviews is the Life Fitness T5-0. The motor on this model is extremely quiet and the 3.0 motor delivers optimal performance. Choose from 12 pre-programmed exercise programs or if you’d like something more personal, you have 4 to select from as well as a custom one.

If you’re sharing this treadmill with someone else, each person can create a user workout that’s geared toward their fitness needs. This model has a lot of extras such as the GoSystem Quick Start and the HeartSync which can change the workout due to the feedback the system gets from your heart. Innovative quality and more for your money is what best describes this model.

How Treadmills Compare to Tabata Workouts

Treadmills are synonymous in our culture with something that is long, monotonous, unchanging. In contrast Tabata workouts are quick, intense, fast moving. If a treadmill regime is the slow steady beam of a torch, a Tabata workout is a shooting star. The two are opposite poles in the workout world, and their philosophies are as different as possible.

At the same time—strange as it may sound—the two are not mutually incompatible. You can actually do a Tabata workout on the treadmill. It’ll be completely different than your usual treadmill workout, though. For one thing, it’ll only take you four minutes. For another, that four minutes may be one of the most intense four minutes of your life.

Before you turn up your nose at the four minutes, let me tell you something—four minutes of Tabata, done just four times a week, will give far more benefits than your hour of steady-state treadmill work, done five or even six days out of every seven.

Don’t believe me? Look up Tabata in an online search engine that goes through scholarly journals, and you’ll see I’m not making this up.

Are you convinced yet?

Okay, ready to turn your brain numbing treadmilling into a lightning-fast Tabata?

Get a stopwatch out, and let’s get to it!

Be aware that this requires a little bit of agility, so if you’re not quite sure on your feet you may want to try another type of exercise for your Tabata workout.  

First, turn on your treadmill and straddle it, feet on the edges, while you wait for it to get up to speed. Then get on, start running, and run as fast as you can for 20 seconds. Another twist is to turn up the incline, this will make it more intense.

When the timer gets off grab the handrails and jump back on the edges, straddling again. Stay there for exactly 10 seconds, then get your feet back on and go for it for another 20 seconds! You’ll be repeating the running/resting sequence 8 times.

The twenty seconds of run times have to be as intense as you can make them, so put on a decent uphill and a good speed. The last sessions will be really, really hard to do. Try not to change the speed or incline if you can help it. This pain is what is sculpting your body, changing your muscles from tender lie-abeds to tough, stringy fibers that can handle anything.

After the 20 second intervals you should be gasping for air, cursing the machine and really hating life, if you are not then you’re running is not intense enough. That is Tabata.

How does that compare with your regular Treadmill regimen? Pretty different I bet.

In four minutes you’ll have done your Tabata workout. How do you feel? Do you have an idea, now, how only four minutes can have such a radical effect on your body?

The Fat Burning Zone Versus The Anaerobic State

The state that the body is put into in regular treadmill work versus Tabata is quite different. In your typical boring hour of cardio on a treadmill you will reach what is called the “fat burning zone.” Your heart rate will be at elevated and you may even reach your target, but, you will not reach the anaerobic state.

Conversely, with Tabata the super maximum intensity of the 20 second intervals brings one into the anaerobic state, which, means without oxygen and is what accounts for the extreme breathlessness. This state facilitates the highest metabolic rate boost, and the far better fat burning results than cardio ever could.

Now you’ll have had a taste of the difference between your regular treadmill routine and a Tabata workout. The one is long, tedious, and of some profit, but, every benefit is slowly and laboriously eked out.

The other is almost enough to kill you, but, it is done before it’s really started.  You’ll be able to see the rest of the difference between a regular workout and Tabata four or six weeks after you’ve changed your old-school way for Tabata treadmill—your body should feel lighter, your physical conditioning will have improved, you will melt body fat and your stamina will improve drastically.

Here is a great Tabata workout for you to try from PopSugar Fitness:

Tips for Triathlon Training

Running. Biking. Swimming. Each of these are by no means an easy feat, so how do you them all together in triathlon?  Call it intimidating, brand it as daunting, but, a triathlon can be done, even by those who have never participated in one.

Endurance Training vs. Strength Training - Which Suits You Best?

You've heard about strength training and you've heard about endurance training. You may be wondering which is the best for you, or which is right for you. A lot of fitness experts often tout one or the other. This is generally due to their personal preference, the one they prefer to work on. Not all of them. 

5 Best (And Intense) Crossfit WODs

Crossfit’s workout of the day, or also referred as WOD, is one of the main reasons fitness buffs adore this sought-after fitness program. Ultimately, WOD is a daily workout designed randomly by the fit people of crossfit.com.

Normally performed in a group setting, WOD encourages camaraderie and friendly competition among practitioners of this workout regimen. Furthermore, it is a potent workout that promotes a well- balanced blend of strength conditioning, skill development and metabolic conditioning. 

Not all WODs, however, are intense and challenging. After all, not all workouts are designed to perfection.  Thankfully, this guide will unveil some of the best and most intense WODs designed by the folks at crossfit.com.

Grace

Don’t let the name deceive you, as this workout is as intense as it gets. For this workout, you will be doing 30 repetitions of clean and jerk using a standard weight of 95 pounds for women, and 135 pounds for men.

A mainstay in Olympic weightlifting, this workout will require flexibility, strength, power, coordination and speed.

Filthy 50

The Filthy 50 is indeed a WOD staple and a true of epitome of Crossfit. Basically, it is a brutal full-body strength workout that includes an extra element of cardio as well. Performed in circuit style, this is a non-stop grubwork of ten exercises with 50 repetitions each. If, however, you are someone new to this workout, you might want to perform 20 to 25 reps for very exercise.  As for the duration, practitioners are advised to complete it in 25 minutes or less.

•    Fifty jumps on a 24-inch box
•    Fifty jumping pull-ups
•    Fifty kettlebell swings
•    Fifty walking steps of lunges
•   Fifty elbows to knees
•   Fifty repetitions of 45-pound push press
•   Fifty back extensions
•    Fifty 20-pound medicine ball wallballs
•   Fifty burpees
•    Fifty double-unders

Murph

No list of the best and most brutal Crossfit workouts is complete without the inclusion of Murph. One of the most popular Hero WODs in Crossfit.com, this workout was named after Michael Murphy, a brave lieutenant who died in Afghanistan.

As for the actual workout, it is pretty simple, and won’t use a lot of equipment. As a matter of fact, you don’t need to be an experienced Crossfitter with an extensive knowledge in Olympic lifts for this WOD. But, this workout still requires a great deal of fortitude.

In this WOD, you will start off with a one-mile run, followed by a hundred pull-ups, 200 push-ups and 300 bodyweight squats.

Afterwards, you will finish the workout with another one-mile run.

While the exercises are pretty basic, its sheer length will torch the excess pounds and unwanted fat in the body.

As the folks from Crossfit have said, you have to finish the entire circuit within its challenge time, which is 40 minutes. But, finishing it in 45 minutes is still a decent time, and will signify that you are in terrific shape.

Fran

Fran may be one of the shortest WODs in Crossfit, but it is nonetheless a heart-pounding and exciting one. An all out sprint till the end, this workout is made up of three rounds of pull-ups and thrusters. In this first round of this WOD, you will be doing 21 reps for each exercise. Then, you will be doing 15 reps each for the next round, and 9 repetitions for the last round.

The Seven

The Seven, as the name implies, is a Crossfit WOD made up of seven rounds of seven challenging exercises with seven reps each.

As you do this WOD, you have to complete it in 20 minutes. But, if you are new to Crossfit or this workout, you should have a target time between 30 to 40 minutes.

• Handstand push-ups (Very challenging for those who have poor balance)
• Thrusters with a 135-pound barbell
• Knees to elbows
• Deadlifts with a 245-pound barbell
• Burpees
• Kettlebell swings
• Pull-ups  

How To Integrate Yoga Into Your HIIT Fitness Routine

As a fitness buff and a High Intensity Interval Training (HIIT) practitioner, incorporating yoga to your regular routine is truly one of the best ways to add more spice and variety to your practice. 

While most people think that yoga and HIIT are worlds apart, and incomparable, integrating them can only lead to positive gains in your fitness and overall health.

Mixing up fitness routines prevents burnout. It also allows for the use of muscles that aren’t often used in the usual HIIT routine. Plus, yoga helps build muscles in the upper body, thanks to its challenging strengthening poses.

As a matter of fact, even the most experienced bodybuilders will find it difficult to execute some of the strengthening poses of this ancient art of longevity, health and fitness.

The Benefits Of Adding Yoga To Your Fitness Routine

As you combine yoga with your HIIT routine, you get to enjoy the best of both worlds. With yoga, practitioners get to enjoy a plethora of health benefits, including weight loss, stress reduction, flexibility and increased fitness.

Not to mention, yoga helps manage chronic conditions, such as sleep problems, depression, anxiety and pain.

HIIT, on the other hand, results in overall improvement in physique, toned muscles, better bone density, prevention of muscle loss, and flexibility in joints. Of course, it also helps weight management because it burns more fat than any other cardio workout.

Yoga is a low-impact and effective way to lose a few calories during your non-HIIT days, without compromising your recovery.  In addition, this ancient art helps prevent injuries from your intense HIIT workouts.

With yoga, you are flushing out excess lactic acid in your over-worked muscles, helping you reduce your chances of experiencing stiffness and soreness that can make your next HIIT workout a lot more challenging.

Yoga, ultimately, draws oxygen into your muscles, allowing them to perform in a more efficient manner ... as well as become stronger.

The Ideal Yoga Style To Pair With Your HIIT Program

As with HIIT, yoga comes in a variety of styles and mehods. As expected, each yoga style or discipline has its own specific path and end goals. There are some yoga styles that are tailored for those who want to build strength, while others are designed for stretching, meditation and relaxation. 

But in this case, you should stay away from Vinyasa style and other power yoga styles, as it can stunt muscle growth. Furthermore, combining these yoga styles with your HIIT routine can make it difficult for your tissues to recover.  It is so very important to have a balance between the two.  Since you will be pushing your body with your HIIT workout, it is a good idea to select a yoga practice that will allow your muscles a chance at rest and repair.

Just imagine doing a power yoga session the day after a vigorous full-body HIIT workout with dumbbells and kettlebells.  Your body may not have enough energy to execute the demanding flows of Vinyasa. But, if you opt for a lighter style of yoga, then this ancient practice can be a great complementary restorative workout for your HIIT program. 

Hatha Yoga And HIIT: A Winning Combination

As a HIIT practitioner, the best yoga style you can pair with your regular routine is basic Hatha, particularly a restorative, therapeutic style. Founded in India more than five centuries ago, Hatha is a gentle, slow-paced yoga style that is focused on meditation and breathing.

In fact, any style of yoga that incorporates physical postures can be considered to be a Hatha practice. With basic Hatha, you get to improve breathing, relieve stress and stretch out fatigue muscles. Moreover, it introduces you to the relaxation techniques and basic poses of yoga.

Schedule

As a form of active recovery, yoga can be practiced during your off days, when you are not doing any cardio workouts and intense exercises. A good and relaxing yoga session will only take thirty minutes to an hour.

It is also possible to practice yoga after an exhaustive workout.  It’s good for stretching, cooling down, and restoring the body to its normal functions. Really take the time, as well, to allow yourself a proper Savasana, or corpse pose, at the end of your yoga practice in order to reap the full restorative benefits. In this case, yoga can help balance your energy after a stimulating activity like a full-body HIIT workout.

Can You Handle It?

Anyone who regularly participates in HIIT workouts can pretty much handle anything. High Intensity Interval Training is one of the most intense workouts in fitness, and Hatha yoga in comparison is like taking a nap, at least as far as exertion and endurance are concerned, though the poses are certainly no cake walk.

Learn the proper way to do Hatha yoga by taking a class with a qualified instructor or by purchasing any one of the great Hatha Yoga workout programs on DVD. One of the best books on the subject of Hatha Yoga (one of my absolute favorites, I adore Sivananda style yoga) is Hatha Yoga: The Hidden Language, Symbols, Secrets and Metaphors. There is also a fabulous selection of DVDs to choose from right here, available on Amazon. Lastly, there is a DVD which I consider to be a hidden gem.  This is the one I used myself in between professional dance seasons, and I love everything about it, including the music and the scenery: Ali McGraw: Yoga--Mind and Body.

It is important to learn the proper techniques for the poses, along with establishing the proper breathing exercises, in order to get the most out of incorporating yoga to your HIIT fitness lifestyle.  Dedicate yourself to your practice ... body, mind and spirit.  And have fun with it!