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Yoga · Fat loss

Energising power yoga at home

Beginner · 25–39 · ~30 min

A flowing, slightly sweaty session that builds strength and burns energy, no kit. Below is a research-backed prompt for ChatGPT, Claude or Gemini, copy it, paste the reply into sweatcue, and run the whole yoga flow hands-free.

Session at a glance

Duration~30 min
FormatTimed holds & flow
FocusEnergising
IntensityControlled
EquipmentNone, bodyweight
Best forFat loss, beginner

This is how sweatcue structures the session once you paste it in, timed blocks with auto-starting rest and spoken cues. Figures are read from the prompt itself.

The prompt

Copy the complete prompt (it wraps the request below so the AI returns a clean, runnable session).

Write me a 30-minute energising vinyasa-style yoga flow I can do at home with no equipment, to build strength and burn some energy. Include sun salutations, standing strength holds (warrior, chair), balance poses and core work, flowing at a steady pace, with a short relaxation to finish. Give each pose a hold time in seconds or a breath count, in the order to flow through them.
Works with Claude, Gemini, Grok or any AI.

Why it's built this way

A flowing, strength-focused yoga session improves flexibility, balance and muscular endurance and adds to daily energy expenditure. It supports fat loss as part of an active routine, but diet, a calorie deficit, remains the main lever.

Sources: Sivaramakrishnan et al., IJBNPA 2019; Donnelly et al., ACSM Position Stand, MSSE 2009 (exercise & weight)

Who this workout is for

Built with one person in mind: 30s, getting back into it, fat loss and energy, no gym needed.

  • You’re a beginner-level trainer and you want to lean out while keeping strength.
  • You want to train with little or no equipment, this one needs none, bodyweight.
  • You want a single, repeatable yoga flow you can drop into your week.

Who should adapt or skip it

  • It’s low-risk for healthy adults. Scale the loads and reps to your own level rather than copying the top of every range on day one.
  • As with any new routine, check with a clinician first if you have a medical condition, are injured, pregnant, or returning from a long lay-off. This is general information, not medical advice.

What a 2-week plan looks like

A single session works best on a repeating weekly rhythm. Here’s a simple, balanced two-week block at about 4 sessions a week, on non-consecutive days so you recover between them:

MonTueWedThuFriSatSun
Week 1●●·●·●·
Week 2●●·●·●·

● This session· Rest or a gentle walk

Keep session days apart where you can, and adjust for how you feel. When you paste the AI’s reply into sweatcue, each session runs hands-free with spoken cues and timers.

Run it hands-free in sweatcue

sweatcue is an AI workout dashboard: paste the AI's reply and it runs the whole session on screen and out loud, auto timers, spoken cues for every set, rest and rep, and your live numbers. The AI writes it; sweatcue runs it.

Download for iPhone →

More yoga & related workouts

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New to prompting an AI for workouts?

Start with the full workout library, learn the method in how to write a workout prompt, or see what an AI workout dashboard does.