It really depends on what your fitness goals are. If you want a flexible body, do yoga first, but if you want to run faster, jump higher, and lift more weights, do the workout 1st because studies have shown that stretching before workout can decrease the performance.

Generally, yoga is good for both fresh and already worked-out bodies. But for most fitness goals it is better to do yoga after a workout because Yoga involves a lot of stretches that can decrease your performance in other exercises.

My Experience of Yoga and Workouts:

In my personal experience, I feel it is better to do yoga first because it really opens up the body. It removes all the kinks and makes me feel more flexible which is good for the other exercises coming up after yoga.

Workout mostly is done for the following 6 benefits:

  • Burn calories.
  • Improve metabolism.
  • Lose fat.
  • Gain muscle.
  • Improve oxygen circulation in the body.
  • Improve heart health and maintain good blood pressure.

From that list, one thing is clear that workout be it yoga or in any other form is mostly done to improve the functions and shape of the body.

How to combine Yoga and other Workouts for Weight Loss?

Both yoga and other workouts like HIIT alone are enough to achieve the goal of weight loss. You can take the help of these yoga asanas for weight loss or HIIT exercises that burn the most calories but there is a way to combine both and achieve the desired results in an easier way.

That way will seem difficult in the beginning if you are totally new to yoga and lack flexibility but remember these problems are only temporary. The more you practice, the more your body will get used to it and become flexible to perform any kind of yoga.

Doing it every day or at least 5 days a week will bring a significant change in your body shape. A 16 minutes video below is enough for you to get your whole body transformed. You can get in shape within a month with this combination of Yoga and HIIT:

As you saw, there is no before or after when it comes to yoga and HIIT in combination to lose weight. It’s a constant switch and sometimes even a mix of both, do give it a try. I’m sure it won’t be possible to get through the whole 16 minutes of Asana in the 1st go but you can improve with time. That’s the beauty of humans, consistency results in improvement over time.

Should you do Yoga before or after Cycling?

Indoor cycling studios focus a lot on HIIT-style rides. These rides are good for increasing the heart rate and shaping the lower body. If you are doing cycling and want to combine it with yoga again it really depends on what your goals are?
If the goal is to use yoga and improve the cycling experience and performance, you can take the help of the Yoga class in the video below:

Not only will the above Yoga class prepare you better for cycling but also it is good for your calf, glutes, lower back, mid-back, upper back, and chest.
Following this class of yoga before cycling will be much better than doing it after cycling. A fresher body is always better to begin yoga with.

How do you combine Yoga and Exercise?

For most fitness enthusiasts, interested in both yoga and exercise, the schedule that works the best is yoga in the evening and exercise in the morning.

But fixing on this schedule is not necessary. Doing exercise is much easier when you don’t have to go through a similar workout routine every day. Or it will feel like an enforced duty. If you are interested both in yoga and other exercises, don’t think about the before and after or how you can combine both of them, think about the goal you want to achieve.

The best schedule of combining Yoga and other exercises is to switch between them from time to time, do them on the same day if you can if it helps your fitness goals, and you are seeing progress in the right direction, then everything is well and good.

And for most goals, it is easier to accommodate both these exercises together if there is a switch between the two. If you want to maintain a good weight, body posture, and want to see more energy in yourself, then try that 1st video class above and give us feedback on whether it works for you or not?

Should you do yoga or weights first?

Do the weights first. If the goal is building muscles, there is no better way than weight lifting to do that. Yoga is good for your muscles’ flexibility and strength, but when it comes to gaining bone density and building muscles, weight lifting is matchless.

Also, you should be doing weight lifting first because it requires more energy, and can’t be optimally done with tired muscles. Yoga on the other hand doesn’t require as much energy as weight lifting does.

What if you do Gym in the evening and Yoga in the morning will it harm your body?

No, it won’t harm your body. When you do gym in the evening, you need 2 things afterward to make the morning yoga session an effective one:

  1. healthy post-workout dinner, and
  2. a good night’s sleep.

That combination of food nourishment and sleep will recover your body well for a morning session of yoga.

Plus you’ll be capable to do yoga before or after breakfast. To practice yoga on an empty stomach, it is recommended to have a good nutritious dinner on the night before.

Can you do Yoga and Exercise on alternate days?

Yes, you can incorporate yoga and exercise on alternate days. It will bring diversity in your workout schedule and there will be less chance of hitting the fatigue levels or getting bored from exercising.

Also, it will be good for your body because with different exercises you can target different muscle groups. This gives you the luxury of benefiting from different modes of exercise.

Should you do yoga before or after HIIT?

HIIT is a tiring workout. It will lift your heart rate and burn calories even several hours after exercise. There won’t be any energy left after HIIT to do any other workout. That’s why it is better to do yoga first and HIIT later.

Check out our detailed article on yoga vs HIIT for weight loss.


Yoga before or after a workout is a subject more of your fitness goals. In some cases, it is better to do yoga first and in others, it is better to do yoga later. Keep the fitness goals in mind and decide whichever goes well first and goes 2nd.

We wish you the best of luck in achieving all the workout goals.

Categories: Fitness

Bilal Ahmed

A random guy on the Internet enthusiastic about Blogging Chess and Football Life motto "make people's lives easier"