What workout gets you in better shape—yoga or lifting? Your gut reaction would probably be to say lifting. But a surprising University of Texas study found both lifters and yogis who each completed three one-hour workouts per week lost about 4% body fat and were equally fit overall. (Although the yogis were markedly more flexible.)

But, of course, not all yoga is created equal. Some types are more relaxing, while other versions get your rate up and make you sweat as much as you might on the treadmill. So, to incorporate more of the latter into your workout regimen (not to say the relaxing kind isn't great for other reasons), we asked Kathryn Budig, yoga teacher, author, and Under Armour spokesperson to come up with the ultimate fat-burning routine, specifically for me. She put together a sequence that will elevate your heart rate, build core strength, and burn major calories. 

"It's meant to be challenging while still being accessible and ideally entertaining for guys," Budig says. "The key to losing weight is finding a workout that you're excited to participate in, afterall."

This yoga routine can safely be done every day, but a great start would be 3-4 times per week, Budig recommends. She also recommends warming up for the sequence with 2-5 sun salutations.

1. Chair

How to do it: Start standing with your feet together. Bend your knees and drop your hips into an imaginary chair as you sweep your arms straight up to shoulder-width apart. Keep your palms facing one another, and make sure your weight is in your heels. You want your shin bones pressing back and your pelvis to be in a neutral position. "Think of slightly engaging your lower belly," Budig suggests.

Duration: Hold for 8 even breaths then press up to stand.

Reps: 3

Go directly into exercise 2. Plank-side plank-chaturanga-side plank progression.

2. Plank-side plank-chaturanga-side plank progression

How to do it: After your third chair repetition, step back into a plank or pre-pushup with your hands shoulder-width apart, wrists right below your shoulders, and your core engaged. Hold the plank for five breaths. Next, move your right hand under your face, and step your feet together. Roll onto the outer edge of your right foot, stacking the left directly on top, and flex both feet. Extend your left arm up, keeping your base arm straight, ribs in, and pelvis neutral. Hold for five breaths. Return to the plank position. On your exhale, lower yourself and bend both elbows to 90° angles, keeping them tight to your ribs and stacked over the heels of your hands; this is chaturanga (basically the bottom of a pushup). Inhale, press back up into a plank, and complete a side plank on your left side. 

Reps: 3-5 each side

Go directly into exercise 3: warrior II.

3. Warrior II

How to do it: Begin in downward-facing dog. Start on your hands and knees, with your hands just in front of your shoulders and your knees directly below your hips. Press your hands firmly onto the floor. As you exhale, lift your knees off the floor, keeping them slightly bent. Lengthen your spine toward the ceiling and press your heels down into the floor to straighten your legs. Draw your shoulder blades against your back and down toward your tailbone. Then, step your right foot forward in-between your hands and rotate your left foot so it's flat on the ground and pointing left. Windmill your torso and arms up and open so your right arm is extended in front of you and your left arm is extended behind. Keep a deep bend in your front (right) knee so it's stacked over your heel. Anchor your weight into the edge of your back foot, and make sure your chest and head are directly aligned over your pelvis (no leaning back or forward.) 

Duration: Hold for eight breaths. (Don't worry about switching sides just yet; more on this on exercise 6.)

Go directly into exercise 4: Reverse Warrior.

4. Reverse warrior

How to do it: Keep the base of your body from warrior II. Your right leg is forward and bent at the knee at 90°, left arm is extended behind and right arm extended in front of your body, both palms facing down. Now, bring your left hand down the back of your left thigh and rest there or on your calf (if you can comfortably reach it). Inhale and sweep your right arm up and back toward the ceiling to open your ribcage. Keep your right knee bent and press into the floor, sinking your hips down and relaxing your shoulders.

Duration: Hold for eight breaths

Go directly into exercise 5: side angle.

5. Side angle

How to do it: From reverse warrior, come back into warrior II. (Your right leg is forward and bent at the knee at 90°, left arm is extended behind and right arm extended in front of your body, both palms facing down.) Now, place your right forearm on your front (right) thigh or place your right hand on the outside of your front (right) foot. Extend your left arm directly up and rotate your palm forward as you extend it over your left ear. 

Duration: Hold for eight breaths

Go directly into exercise 6: vinyasa sequence.

6. Vinyasa sequence

*Vinyasa is one of the most popular styles of yoga. Essentially, it's a dynamic sequence of poses; you'll synchronize your breathing to continuously flow through the postures you just learned.

How to do it: Come back up to warrior II. (Your right leg is forward and bent at the knee at 90°, left arm is extended behind and right arm extended in front of your body, both palms facing down.) Now, windmill your hands to the ground and step back into a plank. As you exhale, lower into chaturanga. (Bend both elbows to 90° angles, keeping them tight to your ribs and stacked over the heels of your hands.) Inhale, then place your hips on the ground and flip your feet so the tops of your toes gently press into the ground. Relax your shoulders and open your chest. This is upward-facing dog. Exhale, curl under your toes, lift your hips, and pull yourself back into downward-facing dog.

Immediately use the directions above to go in to warrior II followed immediately by reverse warrior, and side angle, then back to warrior II. This is one round. Repeat the whole sequence 3-5 times, alternating sides as you go.

Once you've completed 3-5 reps, go directly into exercise 7: revolved chair.

7. Revolved chair

How to do it: Begin in downward-facing dog. Start on your hands and knees, with your hands just in front of your shoulders and your knees directly below your hips. Press your hands firmly onto the floor. As you exhale, lift your knees off the floor, keeping them slightly bent. Lengthen your spine toward the ceiling and press your heels down into the floor to straighten your legs. Draw your shoulder blades against your back and down toward your tailbone. Now, jump to a standing position. Come into chair pose. Stand with your feet together. Bend your knees and drop your hips into an imaginary chair as you sweep your arms straight up to shoulder-width apart. Keep you palms facing one another, and make sure your weight is in your heels. You want your shin bones pressing back and your pelvis to be in a neutral position. From here, place your left elbow on your right thigh and join your palms together with the right elbow pointing up toward the ceiling. Press deeply into your palms to revolve your upper body open, keeping your hips neutral. 

Duration: Hold for eight breaths, switch sides, then hold for eight breaths again.

Go directly into exercise 8: knee-to-nose.

8. Knee-to-nose

How to do it: Step back into a plank. Draw your right knee tight to your nose and flex your foot. Round your upper back, and look down as you press and push your hands into the ground. 

Duration: Hold for two breaths, then switch sides. Repeat this for one minute. 

Go directly into exercise 9: crescent.

9. Crescent

How to do it: Pull back into downward-facing dog. Start on your hands and knees, with your hands just in front of your shoulders and your knees directly below your hips. Press your hands firmly onto the floor. As you exhale, lift your knees off the floor, keeping them slightly bent. Lengthen your spine toward the ceiling and press your heels down into the floor to straighten your legs. Draw your shoulder blades against your back and down toward your tailbone. Then, step your right foot forward to your right thumb, making sure to stay on the ball of your back foot. Sweep your torso and arms up. Keep your lower belly engaged and bend your back knee slightly if you feel like you’re being pitched forward. 

Duration: Hold for eight breaths.

Go directly into exercise 10: warrior III.

10. Warrior III

How to do it: From crescent, lean your torso forward over your front right thigh keeping your ribs in. Transfer the weight onto your foot as you draw your back leg up straight, and keep it along with your chest and arms parallel to the ground. 

Duration: Hold for eight breaths

Go directly into exercise 11: revolved half moon.

11. Revolved half moon

How to do it: From warrior III, place both hands on the ground. Keep your left fingertips down with your arm straight and shoulder stacked over your hand. (Feel free to use a block for help.) Place your right hand on your lower back to make sure your hips are even, then extend your right arm up to revolve only your upper chest to the right. Keep your lifted leg engaged and flexed. 

Duration: Hold for eight breaths.

Go directly into exercise 12: vinyasa sequence.

12. Vinyasa sequence

How to do it: Come back up to a plank position. As you exhale, lower into chaturanga. (Bend both elbows to 90° angles, keeping them tight to your ribs and stacked over the heels of your hands.) Inhale, then place your hips on the ground and flip your feet so the tops of your toes gently press into the ground. Relax your shoulders and open your chest. This is upward-facing dog. Exhale, curl under your toes, lift your hips, and pull yourself back into downward-facing dog.

Immediately use the directions above to go into crescent pose followed immediately by warrior III and revolved half moon. This is one round. Repeat the whole sequence 3-5 times, alternating sides as you go.