– Beginner/Intermediate Core Strengthening Yoga Workout

Beginner Yoga Workout – Weight Loss Training


This is a 13 minute beginner level yoga video with a focus on core.  It’s important NOT to skip past the beginning and end (I always try to skip straight to the actual workout, which starts at about 2:00 minutes).  Getting your mind right and bringing your awareness inside your body will benefit you more than skipping the 2 minutes.

If you are a beginner, drop to your knees in the planks.  It is easy to do planks wrong, and I would rather you work on tightening your core throughout the chaturanga.  Don’t forget to breathe.  Breathing is so important.

I know the core section isn’t fun, but power through it and it goes by quickly.  If your wrists hurt, go on your forearms.  If they are tough, skip the knee to fore head and just work on the transition from downward dog to plank.

Start where you are at, as comparison is the killer of joy.


  • Hamstrings & Calves
  • Lower Back Stretching and Strengthening
  • Hip openers
  • CORE!! CORE!!
  • Arms & Back (Plank, Downward Dog)


  • Mountain Pose
  • Forward Fold –
  • Plank
  • Cobra
  • Downward Dog (Inverted V)
  • Tripod Downward Dog
  • Warrior 1
  • Warrior 2

If you are more advanced, do this video at your own pace.  Watch it twice, maybe speeding up the pace the second time, or adding an extra vinyasa or two.  Make it your own.

5 thoughts on “– Beginner/Intermediate Core Strengthening Yoga Workout

  1. Hi loved your core workout!
    I have a tilted hip which gives me pain,will I be ok to keep doing these routines, I need to build my core desperately?!
    Thanks for all your advice. I am also under weight and find it hard to put on good weight, any advice on that please.

    1. Any exercises that you feel pain, modify them by putting knees down or decreasing range of motion. To gain weight, make sure you’re logging your food on an app like “my fitness pal” and try increasing carbs to 40% of your daily macronutrients, and protein and fat to about 30%. Try eating 4-6 small meals througout the day. Hope that helps!

  2. Dena I am doing your HIIT core workout. Have been for about 6 weeks. How many calories do you think this workout burns. Thanks again for the workout.

    1. Hey Tony, it depends on your body of course but I would estimate 50-70 calories burned in a 15 minute yoga session for a 160 lb person. This is a great exercise to stretch and strengthen the body (and core) but you want to add some cardio to balance.

    2. Hi Tony thanks for commenting, I’m glad you enjoy! A 10 minute workout burns between 40-80 calories depending on your fitness level and body weight. Make sure to eat clean (avoid processed foods, added oil/butter, and sugars) to complete the transformation 🙂

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