For most of my life, I’ve been told that asthma would limit what I could do. Growing up, I had to carry an inhaler everywhere, and doctors cautioned me about intense physical activity. But I refused to accept those limitations. Instead, I set out to rewire the way my body interacted with movement and breath. Through years of trial and error, I found two powerful workout styles that transformed my endurance, strength, and lung capacity: High-Intensity Interval Training (HIIT) and Yoga Sculpt. Both have played a crucial role in reshaping my fitness journey, helping me lose 30 pounds in 90 days (and by integrating my 3 pillars of healthy living you can find in my Healthy Living guide linked here)., and allowing me to compete as an ultra-endurance athlete with asthma. 

If you’ve ever struggled with asthma, weight loss, or finding a workout routine that sticks, my experience may provide some insight into how these two training styles can help you push past your limits. If HIIT or Yoga Sculpt sound interesting to you, I highly recommend that you watch the video embedded above (and linked here) in addition to reading this blog post (or, if you are like me, you may even want to watch the video instead).

High-Intensity Interval Training (HIIT): A Blast from the Past

My introduction to HIIT happened long before I even knew what it was. As a kid, I played soccer, a sport that naturally incorporates bursts of intense sprinting followed by slower recovery periods. Little did I know that those drills were essentially HIIT training in disguise.

It wasn’t until 2015, when I started taking my health more seriously, that I formally incorporated HIIT into my routine. I was looking for a way to build endurance while keeping my workouts efficient, and HIIT checked every box.

How HIIT Works

HIIT is based on a cycle of intense activity followed by rest or lower-intensity movement. A classic example is sprinting for 30 seconds, then walking for a minute before repeating the cycle. This pattern can be applied to strength training as well—doing a set of weighted squats, taking a short break, and then moving into another intense exercise like burpees or kettlebell swings.

For an athlete with asthma, the structure of HIIT is incredibly effective. By pushing my cardiovascular system in short bursts, I trained my lungs to handle intensity in controlled segments, allowing me to improve my oxygen efficiency over time. The intermittent recovery phases helped me develop better breath control, which translated into better performance in long-distance running and endurance events.

Managing Asthma During HIIT

When I first started HIIT, I had to be careful. There were days when a workout would leave me gasping for air. But rather than giving up, I focused on breath control techniques. I learned how to extend my exhale to regulate my breathing, gradually reducing my reliance on an inhaler. Of course, I always kept it nearby, but over time, I noticed I needed it less and less.

For anyone with asthma looking to try HIIT, I recommend starting slow, listening to your body, and working with a coach or medical professional to build up intensity safely.

Yoga Sculpt: Strength Meets Breathwork

Yoga Sculpt came into my life at a time when I was looking for more than just a way to build muscle—I needed a workout that connected strength, flexibility, and mindfulness. I had been practicing traditional yoga since 2011, but in 2015, I stepped into a heated Yoga Sculpt class at CorePower Yoga, and my perspective on fitness changed forever.

Unlike traditional yoga, Yoga Sculpt incorporates dumbbells, bodyweight exercises, and bursts of cardio—all set within a heated studio. This hybrid approach meant I was building muscle, improving flexibility, and training my lungs to handle heat and exertion at the same time.

Why Yoga Sculpt Works for Asthma and Endurance Training

The key element that makes Yoga Sculpt so effective for asthma management is its emphasis on controlled breathing. In a heated environment, my lungs were forced to work harder to process oxygen efficiently. This pushed me to become more intentional with my breath, making my diaphragm stronger and my breathing more controlled under stress.

Additionally, the balance of strength training and flexibility work meant my muscles were not only getting stronger but also more resilient. That helped me stay injury-free as I ramped up my running mileage and ultra-endurance training.

HIIT vs. Yoga Sculpt: Which One is Better?

If I had to choose between HIIT and Yoga Sculpt, I wouldn’t. Each serves a different yet complementary purpose. Here’s how they compare:

For my training, I integrate both styles. HIIT boosts my cardiovascular endurance, making me a stronger runner, while Yoga Sculpt helps me recover, build resilience, and keep my breathing steady under pressure.

Weight Loss and Overall Fitness Transformation

A huge bonus of incorporating these workouts was the impact on my weight. By staying consistent with HIIT and Yoga Sculpt, I lost 30 pounds in 90 days (and by integrating my 3 pillars of healthy living you can find in my Healthy Living guide linked here). But more than just weight loss, I gained strength, agility, and a newfound sense of control over my asthma.

I won’t say it was easy. There were mornings when I didn’t want to get out of bed, workouts where my lungs burned, and days where progress felt slow. But looking back, every single session—whether it was an intense HIIT sprint or a mindful Yoga Sculpt flow—helped me build the endurance I needed to become an ultra-endurance athlete.

Final Thoughts

There’s no one-size-fits-all approach to fitness, especially when dealing with asthma or other health challenges. But if you’re looking for a way to push past your limits, I encourage you to experiment with both HIIT and Yoga Sculpt. Start slow, listen to your body, and find the right balance between intensity and breath control.

DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.