15 Minute Yoga Routine to Lose Weight and Burn Fat Quickly

I’m sure you are aware of the benefits of yoga on your flexibility and posture but are you aware that yoga can also help you lose weight and burn fat quickly?

Yoga increases mindfulness, focus and helps you to become more in tune with your body. It helps you to understand when you are full and gives you the power and determination to avoid junk food and comfort eating.

It can also improve your sleep quality.

Studies have shown that quality of sleep is associated with weight loss.

Of course, the physical act of completing a vigorous yoga routine will also help you burn calories and improve strength.

This 15-minute yoga routine to lose weight has all bases covered!

It will raise your heart rate and get you sweaty while also improving your mindfulness, flexibility, strength and blood flow.

Before you start it’s crucial to actually have the right equipment for this type of yoga. This is why we recommend the Manduka PROLite as the best overall mat or the PIDO yoga mat if you find you get sweaty palms.

Top recommended Yoga Mat- Manduka PROLite

If you’re looking for a yoga mat that is versatile to use in any situation, this is one you must consider. It is one of the most durable mats out there so you won’t need to worry about having to replace for the next few years.

The high-density cushion and joint protection mean that it’s suitable for all types of yoga, pilates and general gym work.

This support is perfect for beginners or advanced yogi’s to avoid injuries or feeling pain through the mat on elbows and knees.

15 Minute Yoga Routine to Lose Weight

Well- Fit Tips: 

Complete each pose in the same order they are listed. They are designed for you to be able to flow from one to the next easily.

Go through exercises 1-15 and then repeat.

Exercise 16 should be completed at the end of your practice.

If you feel any pain or discomfort then stop and re adjust.

Listen to your body, if you are new to yoga, don't overstretch yourself.

1. Downward Facing Dog to Plank Flow- 3 Rounds

Well-Fit tips:

  • To make it easier; drop down to your knees in plank position
  • Insure your back and neck are in line; keep your body straight
  • Pad your feet in downward facing dog to help loosen the muscles


  • Builds strength in your arms, shoulders and core
  • Increases blood flow to the brain
  • Stretches out your hamstrings and calves
  • Strengthens the back and stretches the spine

2. Chaturanga- Hold For 3 Breaths

Well-Fit tips:

  • Engage your muscles, draw in your navel
  • Keep your elbows hugged close to your side body for the duration of the move
  • Lower down with control
  • Stop lowering when your elbows are in line with your wrists


  • Posture correcting
  • Tones your abdominal muscles
  • Builds strength in arms and wrists

3. Upward Facing Dog- Hold For 3 Breaths

Well-Fit tips:

  • Press the top of your feet into the mat
  • Push into your hands to lift the body
  • Keep your shoulders away from your ears
  • Open your chest


  • Deep stretch for the shoulders, abdomen, chest and lungs
  • Improves posture
  • Tones your bottom
  • Stimulates abdominal organs
  • Helps relieve mild fatigue

4. Downward Facing Dog- Hold For 3 Breaths

Well-Fit tips:

  • Keep your hands and feet firmly rooted to the ground
  • Start from a plank position and push your hips up and back without moving your hands and feet
  • Bend your knees if you find your back rounding or your heels high off the ground
  • Pad your feet in downward facing dog to loosen the muscles


  • Increases blood flow to the brain
  • Strengthens the back and strengthens the spine
  • Stretches out your hamstring and calves
  • Tones your waist and core

5. Three Legged Dog to Knee to Nose Flow- 3 rounds

Well-Fit tips:

  • Inhale as you extend your leg up in 3 legged dog
  • Exhale as you reach your knee to your nose
  • Shift your shoulders over your knees as you reach your knee to your nose


  • Improves balance and core strength
  • Strengthens your upper and lower body
  • Improves circulation
  • Speeds up metabolism
  • Burns fat

6. Virabhadrasana I (Warrior Pose)

Well-Fit tips:

  • The back foot should be turned at an angle
  • Make sure your hips face forward and are in line
  • The front knee should be above your ankle
  • Focus on your breath and remain mindful


  • Stretches your belly, lungs, and chest
  • Strengthens your back muscles
  • Calms the mind

7. Virabhadrasana B (Warrior II)

Well-Fit tips:

  • Back foot points out to the side
  • Your front knee should be above your ankle
  • Make sure your shoulders are soft but your arms are strong
  • Stay present & breathe into the stretch


  • Improves balance and mindfulness
  • Improves core strength of the body
  • Soothes anxiety and reduces fatigue

8. Reverse Warrior to Extended Side Angle Flow

Well-Fit tips:

  • Make sure the knee does not extend past the toes
  • Don’t place any weight on your back hand
  • Gaze up at your extended fingertips
  • If you struggle to balance, look down towards your toes
  • Repeat on each side, stretching out both sides of the body


  • Improves mobility of the spine
  • Strengthens the legs
  • Opens the side body
  • Improves balance and core strength
  • Allows for better breathing and circulation

9. Virabhadrasana C (Warrior III)

Well-Fit tips:

  • Start by moving your hands up to the ceiling
  • Make sure your standing leg is strong
  • Aim to get your back leg and arms in one straight line just like a plank
  • You can bend your standing leg as a moderation or use a table to help balance for your hands
  • Stay present & breathe into the stretch


  • Improves balance and mindfulness
  • Improves flexibility of the hamstrings
  • Soothes anxiety and reduces fatigue

10. Half Moon Pose

Well-Fit tips:

  • Use a block to support your lower hand if you cannot touch the floor
  • If you have neck problems, do not turn the head to look up, continue facing down towards your toes
  • Stay in this position for around 30 seconds and then repeat on the other side


  • Stretches the groin, hamstring, calves, shoulders, chest and spine
  • Improves balance and coordination
  • Relieves stress
  • Contributes to good digestion

11. Standing Forward Fold- Halfway Lift- Fold- Mountain Pose Flow

Well-Fit tips:

  • To increase the stretch, lift up on to the balls of your feet
  • Don’t lock your knees, keep a slight bend, especially if you are new to the pose
  • Hinge at the hips, be careful not to round the back


  • Stretches hamstrings, calves, hips and back
  • Calms the brain
  • Stimulates livers and kidneys
  • Improves digestion
  • Helps to relieve headaches

12. Extended Mountain Pose

Well-Fit tips:

  • Keep your shoulders down
  • Practise the pose with your eyes closed to make it more challenging
  • Check your alignment by standing against a wall, the back of your head should not touch the wall but your heels, sacrum and shoulder blades should
  • Make sure your arms are as straight as possible


  • Tones bottom and abdominal muscles
  • Improves posture
  • Improves strength in knees, ankles and thighs
  • Helps relieve sciatica

13. Plank- Hold For 3 Breaths

Well-Fit tips:

  • Place your feet against a wall for support
  • Keep your core tight
  • Make sure your neck is in line with your back
  • Drop down to your knees, maintaining a straight back, to make it easier


  • Improves strength in your shoulders and arms
  • Increases core strength
  • Improves your posture
  • Decreases chance of back injuries
  • Improves your metabolism

14. Boat Pose to Low Boat- hold 5 breaths each

Well-Fit tips:

  • Lower belly should be firm but should not get hard and fat, keep it as flat as possible
  • Tip your chin slightly towards your sternum
  • Make sure your back does not round


  • Helps to relieve stress
  • Strengthens hip flexors, abdomen and spine
  • Improves digestion

15. Bridge- 5 Breaths

Well-Fit tips:

  • Keep your thighs and inner feet parallel
  • Make sure your knees stay over your ankles and push them forward
  • Clasp hands together for an added chest stretch
  • Slide a block or bolster under your sacrum for added support


  • Improves digestion
  • Stretches chest, neck and spine
  • Rejuvenates tired legs
  • Stimulates abdominal organs

16. Savasana (Corpse Pose) – Rest

Well-Fit tips:

  • Place a folded blanket under the back of your head for extra support
  • Make sure your shoulder blades are resting evenly on the mat
  • Relax EVERYTHING and enjoy!
  • Stay here as long as you need, at least 3 minutes is recommended for this routine


  • Calms the brain
  • Relaxes the body
  • Helps to lower blood pressure

Yoga Routine to Lose Weight Summary

There you have it, a 15-minute yoga routine to lose weight.

To really see and feel the benefit of yoga, try it once a day, every day. Mix it up with other routines such as 10-minute easy relaxing yoga or the 23 best yoga poses to lose weight quickly.

It’s just 15 minutes per day to lose weight and burn fat.

No excuses!

Comment below to let us know how you got on and which poses were your favourite.

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4 thoughts on “15 Minute Yoga Routine to Lose Weight and Burn Fat Quickly”

  1. Hi Sarah,

    Thanks a lot for the helpful and informative post. I believe this has to be motivating, not only for me but also for many others.

    As we all know there are 1000’s of products and programs on weight loss and it’s a big struggle and challenge in choosing the right one. Most of the products & programs under-delivers with low quality. Also, there are too much hype and unrealistic claims.

    However, you have provide the solution which is not going to cost anything and no side effects.

    I am from India and you might be aware that Yoga is very famous here but unfortunately Yoga is on my to do list for a while but I am not doing it. After reading your post I am determined to do yoga and I am amazed to know it can help me to reduce my weight.

    The video you embedded is super helpful and I am going to bookmark your post for future reference.

    • Hey Paul, 

      Thanks so much for your kind words. Mike and I only started doing yoga about 4 years ago. We thought it was a bit “woo woo” before to be honest. 

      We actually just started watching some YouTube videos (like the ones above) and practising at home. Last year we went to Bali and did a week yoga retreat. I think Mike would have died if you told him he would do that a few years ago!

      One of the best things we have found about yoga is how much it centres you but particularly how much your body has to work to do it. Raising your heart rate and using your body’s core strength has been proven to be a great way to stay in shape and lose weight quickly. Looking forward to seeing you back here in the future!


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