Bianca Cheah shares her fave HIIT Vinyasa flow sequence

Bianca Cheah, Vinyasa HIIT workout, Yoga workout

If you’re one of those many people who think yoga is all about stretching, the splits and being spiritual, then think again. While all yoga styles involve stretching (and yes, being flexible will help your strength), there are some forms of yoga which focus on toning and defining your body. One of those styles that I have adopted is Vinyasa HIIT

Vinyasa, (it’s our Sporteluxe yoga expert Kate Kendall primary style) is one of the most widely practiced forms of yoga and is all about breath work and flowing smoothly from one pose to the next. It’s very angelic to watch and very serene to be a part of. Your breath is the anchor. I call it my moving meditation.

Vinyasa HIIT (high intensity interval training) is exactly the same, but involves flowing from one move to the next in a series of repetitions (pictured above). So for the above workout I would repeat this 12 times going as slow as possible so my muscles really switch on to balance and hold me steady. After the 12 sequence reps, I then chill in down dog for one minute taking deep breaths that fill my lungs and then exhaling slowly to bring heart rate down. This is one of my favourite sequences for an awesome ab workout. And trust me, it’s a core worker.

Want to try it? You’ll need a few things before we get started.

Vinyasa HIIT Workout

Bianca wears Nike Zoned Sculpt Tight $160, lululemon Take It easy Tank $65, Nike Pro Indy Sports Bra $50 and Nike Studio Wraps $80
Location Flow Athletic

1. DownDog

2. Three-Legged Dog

3. Tiger Curl or knee to Chin (try to kiss your knee)

4. Three-Legged Dog

5. Knee to right tricep

6. Three-Legged Dog

7. Knee to left tricep

8. Three Legged Dog

9. DownDog


Bianca Cheah, Vinyasa HIIT workout, Yoga workout

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As one of Australia’s leading fitness models and health bloggers, Bianca Cheah is a picture of glowing wellness. A businesswoman, entrepreneur, brand ambassador and one of the country's most high profile models, Bianca is a force to be reckoned with and is dedicated to sharing her wellness and health philosophy to Australia and the world. With a background in design, media and both the beauty and fitness industries, the Queensland-born beauty has spent the past decade becoming an authority on health, stylish living and wellbeing. Seeing a gap in the market for a stylish health and fitness site, Bianca launched a blog called Sporteluxe in December 2012 and in less than a year transformed it into the country's most innovative and exciting digital publication. Today as founder and Managing Director of, Bianca is not only the face of Sporteluxe but oversees the strategy and direction, is the driving force behind the brand and has built the go-to site for everything luxe health, luxe fitness and luxe living and has now become a mini health empire for those who seek out inspiration daily. The Bianca Cheah empire continues to grow as she embarks on a number of exciting new collaborations, projects and business ventures in the beauty and health spheres.