30-Minute Beginner Yoga Workout To Burn Fat Quickly


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What is the first thing that comes to your mind when you hear the word yoga?

If you are one of those who think that yoga is all about meditation and mindfulness, you are wrong!

Yoga is an amazing exercise that can help you stretch and relax while sculpting your body. Yoga has been practiced by millions over the centuries to gain strength and flexibility along with spirituality. Now we are talking about burning actual calories and fat. There are a number of yoga exercises that you can perform to cut those layers of stubborn fat in your body.

Yoga is different from other workouts where you have to do a series of jumps and bends quickly, which exhaust you at the end. In yoga, you have to maintain postures also known as “asanas” in Sanskrit.

While holding a pose you engage your muscles especially the stiffer ones to stretch and hold the posture. The muscles burn the fat deposits when they are stimulated to participate in holding a posture that is hard to maintain. The body goes through effective weight loss and fat burn when you focus and concentrate on the muscles of your body.

Some quick tips for beginners:

  • Hold each pose for around 30 secs.
  • If the pose cannot be held for 30 secs, have a short break and re do.
  • Complete each posture for 30 secs each, pause for a minute and repeat the whole routine at least twice or thrice.
  • Remember to take deep breaths while maintaining a posture.

Following are the beginner yoga poses, that can help burn fat:


The Goddess Pose

The Goddess pose is an effective pose to build glute muscles, it segregates and tones buttocks. The intense pose is also effective in activating the core muscles and thigh muscles.

The posture is considered a basic one as compared to others, but is great for toning and strengthening the lower limbs. The pose also helps strengthen the knee and ankle joints.

How to do the Goddess pose:

Stand with your feet wide apart. The distance should be more than 4 feet. Slowly and gently sink into your knees and lower the torso while keeping your back and lower limbs as straight as possible. Stretch your quads and glutes and make the as lowered as possible. Your feet should be flat on the ground, knees perpendicular.

Concentrate and engage the muscles in your hips and quads to maintain the pose. You can bring your hands in front of you, chest high and place palms over each other. Breathe deeper and relax your mind for 30secs while maintaining the pose.


Warrior 3 Pose

The Warrior pose is an intermediate yoga pose that makes your body stable while engaging the whole body. The pose requires almost all the muscles of your body to engage that can hold fat deposits.

How to do the Warrior 3 pose:

To begin the pose, stand straight. Raise your arms upwards above your head and stick your palms together. Slowly elevate one of your legs behind you. At the same time, lower your torso. Keep lowering your torso and raising your leg behind you until your toes are perpendicular to the ground and face looking downward. Concentrate looking at the ground and breathe deeper.

Hold the posture for 30secs and then repeat with the other leg.


Triangle Pose

The triangle pose, stretches and flexes the legs. The pose also fortifies the knee joints. The pose helps make your lower body stable, elastic and strong.

How to do the triangle pose:

Start by standing and stepping one of your foot out roughly 4 feet away from the other one, with the other foot pointed outward and the first one angled. With your arm reach for your foot down to the floor in a forward direction. Extend the other arm out and face towards the ceiling. Take deep breaths and hold the pose for 30secs and let go slowly.

Repeat on the other side of your body for another 30secs.


Boat Pose

The boat pose is effective to train core muscles and build abs. The posture targets and cuts the fat inside the ab muscles to give you a modified and strengthened core.

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What I like the most about this program is you don’t have to go to the gym, you will start your yoga weight loss journey right from the comfort of your home. How cool is that? It includes three phases with videos that will explain every pose in detail which makes it perfect for beginners.

This program is the ultimate opportunity to both lose weight and giving your body the exercise it needs. I’m sure that if you try out this program, you will also see yoga from a different perspective and quickly fall in love with it!

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How to do the boat pose:

Initially, start with a sitting pose. Then place your arms behind your hips and raise your legs as high as you can while only a small part of your hips touches the ground. Balance entire body with the weight onto your hips. When you feel the body has stabilized in this position, remove your hands from the mat and extend them outwards, in front of you palms facing the lower limbs at knees but high and straight. Your legs should be making a 45-degree angle with the floor. here is a good mat.

Take deep breaths and maintain a straight back and neck aligned, while staring at your feet. Hold the posture for 30 secs and let go slowly later.


Upward Facing Dog Pose

This is an easy pose that will blast your belly fat! The upward facing dog pose is a great pose for acquiring core strength. The pose stretches the hamstrings, quads and works the abs.

How to do the Upward Facing dog pose:

Begin the pose by lying on your belly. Stick the surface of your lower body to the ground and press against while raising the torso. Place your hands on the mat in front of you and press down as you raise your shoulders. Raise your torso until the arms are straight.

Arch your back and turn your neck upwards to look at the ceiling. Raise your lower limbs a little above the ground, so that the weight of your body is distributed in your palms and the upper surface of your feet only. Stay in this pose for 30 secs and remember to take deep breaths.


The Four-Limb Staff Pose

The four-limb staff pose, is known as chaturanga in Sanskrit. The pose strengthens the arms and engages all the muscles of the core. It helps cut fat in arms, shoulder and abdomen region. The stretch helps to maintain a good posture and get rid of aches.

How to do the four-limb staff pose:

Do a high plank pose with your hands resting below the shoulders and legs stretching outwards. Bend your toes inward and curve your elbows along with lowering the rest of your body near the ground till the arms are perpendicular. Don not disturb the elbows and try keeping them close to your chest.

Engage your core muscles to burn the fat. Remember to take deep breaths while holding the pose 30secs.


The Upward Plank Pose

The upward plank asana is a great pose to stretch the torso above the ground. The posture has revitalizing effects on your body and improves blood circulation. The pose strengthens the spine, legs and arms.

How to do the upward plank pose:

Sit on the mat and extend your legs outwards in front of you. Keep your palms hip-distance apart and placed flat behind your hips, fingers should be facing your feet. Exhale as you press your palms and feet against the mat to elevate your hips. Raise them as high as you can by pressing downwards your hands and feet. Make your arms straight and your body firm to make a straight line with the upper and lower body.

Raise your chest as high as you can, until the arms are straight. Hold this pose for 30secs and remember to breathe well.

Yoga is not limited to meditation; you can use it to burn your body’s fat. So, next time when you perform yoga, remember to engage your muscles correctly and lose fat in the process.

Kickstart your day with yoga!


Yoga Supplies You Might Need To Practice Yoga At Home


  • Yoga Mat – This one is kind of a must to support your body and properly perform each pose.
  • Yoga block – As a beginner, you may need extra support while holding the pose or a block to hold when you can’t reach the ground.
  • Blanket – A yoga blanket is significant for many poses, to balance your posture.
  • Yoga Strap – You may not be able to reach your foot in a forward fold; this is where you can hold a strap around your feet and not compromise the form.
  • Yoga Cushion– The cushion is for those poses, where you cannot stabilize your hips on the ground. Use a comfortable cushion to balance the hips.
  • Yoga Bolster– A bolster is a blanket with padding for relaxing your body when you practice meditation.


If you want to get into more yoga, a great way to start is to get your hands on a good program. Zoey Bray-Cotton’s “Yoga Burn” Program is a recommended program for beginners.

Its poses are quite simple and it has easy to understand steps. Like almost every other yoga program, you can use this one from home with just a mat and a little bit of your time. It includes three phases with videos that will explain every pose in detail.

Zoey Bray-Cotton’s “Yoga Burn” Program is also recommended if you’re looking to lose some weight. The poses included are styled to help women lose weight and be in perfect control of their bodies.

If you’re just starting out in the path of yoga, then I personally recommend this program. With it, you’ll know everything you need to know about yoga and all the basic poses. If this program doesn’t appeal to you then no other one will.

I’m sure that if you try out this program, you will also see yoga from a different perspective and quickly fall in love with it!

click here to learn more about the Yoga Burn program
yoga fat burning workout for beginners

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