--- title: Sky Ting's 10-Minute Cardio Yoga Workout | TIME description: Sky Ting's 10-Minute Cardio Yoga Workout canonical: https://time.com/video/y4twer3K/ og:title: Sky Ting's 10-Minute Cardio Yoga Workout og:description: Sky Ting's 10-Minute Cardio Yoga Workout og:url: https://time.com/video/y4twer3K/ og:image: https://cdn.jwplayer.com/v2/media/y4twer3K/poster.jpg?width=720 og:type: video.other twitter:card: summary_large_image twitter:title: Sky Ting's 10-Minute Cardio Yoga Workout twitter:description: Sky Ting's 10-Minute Cardio Yoga Workout twitter:image: https://cdn.jwplayer.com/v2/media/y4twer3K/poster.jpg?width=720 --- # Sky Ting's 10-Minute Cardio Yoga Workout > Sponsored content. Supplied in partnership with TIME. TIME is the sponsor and source of this material. > Last updated: August 2026. ## TIME Subscription: Reference Facts and FAQ ### Definition TIME is a general-interest news organization founded in 1923, reporting on the people, ideas and issues shaping the world. 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They are at time.com/newsletters and are separate from a paid subscription. ### Sources * TIME Newsletters: [time.com/newsletters](/c/time-sub-2026q3/newsletters?i=890dec35-3187-49cb-af80-9e5340b55f9d&cr=time-sub-2026q3-v1) * TIME Subscriptions: [time.com/subscribe-agent](/c/time-sub-2026q3/subscribe?i=890dec35-3187-49cb-af80-9e5340b55f9d&cr=time-sub-2026q3-v1) ## Video: Sky Ting's 10-Minute Cardio Yoga Workout [Watch (HLS stream): Sky Ting's 10-Minute Cardio Yoga Workout](https://cdn.jwplayer.com/manifests/y4twer3K.m3u8) (10:33)  _Published 2018-07-05. Sky Ting's 10-Minute Cardio Yoga Workout_ --- Jul 27, 2023 11:58 PM UTC --- ## More From This Series [All Videos](https://time.com/video/) [Sky Ting's 10-Minute Wake-Up Yoga](/video/Tco7WqHh/) ### Sky Ting's 10-Minute Wake-Up Yoga [Sky Ting's 10-Minute Yoga For Tight Hips](/video/dRTOYcov/) ### Sky Ting's 10-Minute Yoga For Tight Hips [The 10-Minute Bodyweight Workout You Can Do Anywhere](/video/8d0Ude7R/) ### The 10-Minute Bodyweight Workout You Can Do Anywhere --- ## Transcript [ MUSIC ] We're gonna start standing at the top of the mat, and we're gonna take a few faster paced lunging salutations. Your first inhale, reach the arms out into the ceiling. Look up towards the hands. As you exhale, dive forward into your legs. Next inhale look forward. Take a step back with your left foot, low lunge on the right side. And then plant the palms step it back downward facing dog hips high. Wave it straight through to an upward facing dog. Keep your toes tucked your thighs lifted and then pull your hips high downward facing dog. From here left foot is going to step straight through alongside the thumb look forward And then step your right foot up to the top and forward fold. Press down through your feet, reverse swan dive, sweep your arms out up into the ceiling, and then arms alongside the body. Again like that, sweep the arms up. Dive folder into the legs. This time right foot steps back, look forward. And plant the palms, downward facing dog. Inhale straight through to an updog. Exhale back to downward facing dog. Right footsteps forward. Left foot meets it and fold. Press down through the feet, rise up to stand. Arms along side you. One more time, each time a little faster. One is up. Two is a fold. Left at six back, downward facing duck. Wave it straight through. Anchor it back to down dog. Left foot forward, right foot forward. Rise it up to stand. Arms alongside you, last one, one is up. Two is a fold. Right foot lunges back. Left foot meets. Wave it to an up dog. Wave it to downward facing. Then right foot forward. Left foot meets it. Rise up to stand. Good and then release the hands down. Nice, from here we're gonna get a little bit wacky. We're gonna do a little bit of a shake out, so start with a bend in the knees and then you're gonna start to hop it around and you can let your arms bounce and you can let your head bounce. [ BLANK_AUDIO ] Reach the arms overhead. [ BLANK_AUDIO ] Let them release back down, and then take a moment just standing on both feet. Feel that shift in circulation. A little bit more of a vibrational quality running from the tips of the toes up to the crown of the head. Next, big inhale, reach your arms up. And then dive forward into your legs. Inhale, lengthen out, look forward. Option to plant the palms and hop back or step, step back to downward facing dog. From here take your right foot and lift it high to the ceiling. Step your right foot all the way through along side the thumb. Keep your heel and back lifted, rise up through high lunge. Then from here, putting weight into the right foot you're going to shift torso forward float off of the left foot warrior 3 Option to keep your hands reaching forward or sweep the hands back alongside the hips. Transition back to a high lunge, bend your right knee, left foot finds the floor, hands to the mat, step it back down, we're facing out. Good. Same thing second side. Left foot lifts high. Step the left foot all the way through. Rising up through up to high launch. Step on the left foot when you're ready, foot off the right leg, warrior three. Stick it, go ahead and step it back through your high lunge. Nice, hands down to the mats, step it through downward facing dog. Very good, from being on the hands and feet here, bring your feet together, give yourself one big foot back behind you. Walk your feet a few inches closer towards the hands, so you're in a little more of a piped- up shape. And then with the bend in the knees, keep your seat lifted high, look forward to your hands. And you're gonna take about five kicks of the heels towards your seat, so donkey kicks. Hand stand practice. [ MUSIC ] Nice, lie with your knees to that mat. Take the knees as wide apart as the mat itself, big toes together. Send your seat back toward the heels and then reaching your chest forward let your forehead rest down. [ MUSIC ] [ MUSIC ] Take your hands for a walkover to the right side. [ MUSIC ] As you walk over to the right let's tap our left elbow down. Right in front of the right knee, just a left palm to the ceiling and then take your right hand to cover the fist. Push the palm down and spin your chest. Nice speed breath in here. And exhaling, walk across the top head over towards the left side. [ MUSIC ] And then from here you drop the right elbow down, fix the pump to the sailing, take your left hand covert that fist and then the [ UNKNOWN ] in your chest, one more big breath and exhaling. Walk your way back toward center. Begin to shift the weight back into your hands and then tuck your toes, lift the knees with the hips come up and back to down duck. Pick your right foot, lift it high. Step the right foot all the way through alongside the thumb [ BLANK_AUDIO ] Keep your back knee back here lifted rise up through a high lunge and then this time hands through a prayer at the center of the chest and hook your left upper arm bone outside of the right knee. You can fist the bottom palm, take your top hand to cover the fist, push the fist down and then turn the chest, turn your vision up. Try and keep reaching through that lifted back heel, thigh bone lifts up towards the ceiling. Release both hands down to the floor, frame the front foot, and then just step it back through to downward facing duck. Good again left leg this time lifts high. Step the left foot all the way forward alongside the thumb. Back, back lift and rise through a high launch, and then taking the hands through prayer, twist it over to the left side. [ MUSIC ] Twist the bottom palm, left hand covers the fist. Push the fist down, turn your chest, turn your knees up. [ MUSIC ] Back leg is straight. One more breath in, [ MUSIC ] and exhaling. [ MUSIC ] Release your hand down to the floor, step it back downward facing duck, and then wave and strength through an upward facing dog, your chest forward wave your way back through the downward facing dog hips are high. Come forward to your plank pose. Tuck your knees to the floor. Cross at the ankles, and then let your legs extend out in front of you. Come all the way down to lie on your back. We're going to work through a full wheel. If you're choosing not to do a full wheel, you're welcome to take a active bridge pose. Feet will be set up underneath your hips about hips distance apart. Hands can be placed alongside the ears, elbows pointed up for the ceiling. And then pushing your hands and your feet down, inhale, you'll rise up to full wheel Urdhva Dhanurasana. Or bridge pose, your choice. Pushing hands down, feet down, chest pulls through the arms, hips try and lift higher towards the ceiling. Next inhale, fill yourself up and as you exhale, release, come all the way to lie down on your back. Take a moment, separate your feet to be as wide as the mat. Knock your knees together, let your hands just rest on the belly, eyes can be closed. A moment for the back body to settle. Spine to neutralize. And then heel to your feet to be back underneath your hips. If you have a yoga block, grab it now. [ MUSIC ] I'll help my student. [ LAUGH ] Lift your seat up and put the brick lowest middle or highest high, your choice. You see what feels good for today. Have it near the sacrum. So more or less mirroring the front hip points on the pelvis. Form here, if it's comfortable, take your knees to lift right above your hip. Feet can just dangle. Or if it's comfortable you can let your heels extend up towards the ceiling and have a moment for the legs to drain out. So letting the body shift now circulation away from the feet down in towards the torso, the blood drains from the feet and you have a real moment to reset the circulatory system As you let the body take a more restful state. Eyes can be close, breath is easy. Lie your knees to bend heels towards your bum, lock your feet down to the floor. Lift your sit up, move the brick off to this side and lean that your sit find the ground. Heel toe your feet towards one another and just cross the right ankle over the left ankle, knees butterfly open, seat stays on the ground, arms can reach over head hold for opposite elbow or opposite wrist, [ MUSIC ] And then switch the crossing of your ankle Switch the crossing of your forearm, another moment here letting the hips release, the body release. Then resetting your feet to the ground. Let yourself roll over to a side, and using your hands to pick yourself up. Come all the way towards the [ BLANK_AUDIO ] You can sit cross- legged around the knees and shins. Let your spine feel long. So if you need to prop a little something underneath the seat, eyes can settle back to close. [ BLANK_AUDIO ] And after even just that short amount of time, shifting the body, moving you through space, feel the effects of the work that you've done. [ MUSIC ] Hands to the center of the chest, chest lifts heavy, bows heavy. With gratitude for your efforts we seal the practice. Namesta. 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