Shed your belly fat with this efficient 20-minute beginner yoga workout for fat loss. This routine is perfect for beginners looking to lose weight and burn calories through yoga. It’s a transformative workout that can significantly change your body in just a few weeks.
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Yoga is an excellent tool for weight loss, particularly when you advance to Vinyasa and Ashtanga flows.
In this 20-minute yoga workout, you’ll be using straightforward Hatha yoga style poses, focusing on holding each pose. This makes it an ideal routine for yoga beginners.
As you become more familiar with each pose, you’ll be able to transition more quickly from a standing position through each pose.
The key is to focus on each pose, refining it until you’re comfortable and satisfied. You’ll start to feel muscles you didn’t even know you had.
In this 20-minute beginner yoga workout for fat loss, you’ll start with 30-second holds. If you can’t hold each pose for the full 30 seconds, that’s okay. Do what you can and move on when the timer ends.
Some of the yoga poses are single-sided, meaning you’ll need to perform 30 seconds per side. There are seven yoga poses in total, but due to the single-sided poses, you’ll actually be performing ten poses in total for three rounds, resting for one minute after each round.
You’ll need to allow yourself some transition time. After three rounds of this beginner’s yoga routine for fat loss, you’ll have a complete 20-minute yoga routine.
We start standing with some more challenging poses that engage the larger muscle groups of your body. We then progress to poses that challenge and work your core, such as the boat pose and dolphin plank, two of our favorite core poses. We end with the bridge pose, an excellent exercise for your glutes.
The most challenging poses will engage the most muscle groups, which will in turn burn the most calories and fat, helping you transform your body the fastest.
20-minute Beginner yoga workout for fat loss
Complete three rounds of the following seven beginner yoga poses for weight loss, holding each pose for 30 seconds. For single-sided poses, hold each side for 30 seconds.
Allow a few seconds rest between each pose to transition.
Take long, controlled breaths in and out as you hold these fat-burning poses.
Chair pose
Chair pose is a simple beginner yoga pose that can be challenging and great for weight loss as it engages the large muscles of the thighs and glutes.
To enhance the chair pose for weight loss, you can perform it actively by sitting and standing like a squat.
To do the 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, 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.
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.
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. Engage your core muscles, pull up your 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 to avoid twisting.
Once you are happy, take your arms out and above your head.
Hold for 30 seconds. Repeat on the other side.
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 than 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.
Dolphin plank Pose
Yoga can increase your metabolism and help you to lose weight.
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. Stay strong in position.
Hold it here for 30 seconds.
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 heels 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.
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
Commit to this 20-minute beginner yoga workout for fat loss at least three times a week for optimal results.
For an added boost, incorporate our brief 10-minute morning yoga routine on the days in between for even faster weight loss and a burst of energy to kickstart your day.
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