Workouts
Ready-made workouts from the Yafa library, each with every move, its sets, reps and rest, and how to do it. Pick one by type and length, or open the app and say what fits your day, and Yafa builds one for that.
Workouts by type
No-equipment workouts · Home workouts · Gym workouts · Dumbbell workouts · Kettlebell workouts · Resistance band workouts · Pull-up bar workouts · Chair workouts · Core workouts · Strength workouts · Cardio workouts · Mobility and stretching · Recovery workouts · Outdoor workouts · Short workouts, 15 minutes or less
Strength · Cardio · Core · Mobility · Recovery · Outdoor
Strength
- Home Lightning Strength 6 min · no equipment
- Midday Dumbbell Power Burst 6 min · dumbbells
- Nap-Time Gentle Recharge 6 min · resistance band
- Quick Power Burst 6 min · dumbbells, treadmill, cable machine
- Chair Strength Burst 8 min · chair, bench
- Gym Band Power Finisher 8 min · resistance band
- Home Beast Bodyweight Burst 12 min · no equipment
- Home Beast Burner 12 min · dumbbells
- Outdoor Power Primer 12 min · barbell, cable machine
- Warm Weather Bench Beast 12 min · bench
- Desk Strength Reset Break 15 min · bench
- Gym Beast Pre-Run Prime 15 min · barbell, cable machine
- Nap-Time Energy Burst 15 min · no equipment
- Outdoor Band Beast 15 min · resistance band
- Full Gym Strength Circuit 18 min · barbell, squat rack
- Outdoor Slow Strength Soak 18 min · no equipment
- Tight Space Beast Strength 18 min · no equipment
- Bench Beast Mode 20 min · dumbbells, bench
- Calm Dumbbell Strength Flow 20 min · dumbbells
- Outdoor Strength Reset 20 min · dumbbells, kettlebell
- Mat-Only Gym Strength 22 min · no equipment
- Outdoor Pull-Up Power 22 min · pull-up bar
- Pre-Run Ignition Flow 22 min · no equipment
- Rainy Day Band Strength Flow 22 min · resistance band
- Leg-Day Recovery Flow 25 min · resistance band
- Outdoor Band Strength Flow 25 min · resistance bands
- Small Space Dumbbell Calm 25 min · dumbbells, bench
- Tiny Space Kettlebell Fury 25 min · dumbbells, kettlebell
- Post-Run Beast Cooldown 30 min · bench, chair
- Banded Calm Strength Flow 35 min · resistance bands
- Home Ground Strength Calm 35 min · no equipment
- Rainy Day Beast Session 35 min · no equipment
- Gentle Morning Mat Strength 40 min · no equipment
- Mat Beast Strength Session 40 min · no equipment
- Pre-Run Power Awakening 50 min · barbell, cable machine
- Morning Ignition Strength Session 60 min · no equipment
- Outdoor Band Power Hour 60 min · resistance band
- Post-Run Full Gym Strength 60 min · dumbbells, barbell, leg press machine
- Pre-Run Mat Activation 60 min · no equipment
- Stairway Band Power Hour 60 min · band
Cardio
- Easy Outdoor Pulse 6 min · pull-up bar
- Gym Calm Cardio Burst 6 min · treadmill, pull-up bar
- Quick Beast Cooldown Reset 6 min · no equipment
- Weekend Slow Pulse Flow 6 min · pull-up bar
- Gym Floor Quick Ignition 8 min · rowing machine, assault bike
- Silent Baby-Nap Cardio Burst 10 min · rowing machine, stationary bike
- Stairway Calm Cardio 10 min · no equipment
- Step Climb Calm Cardio 10 min · stairs, chair or bench
- Twilight Outdoor Wind-Down 10 min · dumbbells, kettlebell
- Lunch Break Beast Blitz 12 min · no equipment
- Runner's Dumbbell Spark Up 12 min · dumbbells
- Post-Run Gym Wind-Down 15 min · treadmill, foam roller
- Relentless Step Circuit 15 min · no equipment
- Band Blast Wind-Down 18 min · resistance band
- Home Dumbbell Cardio Flow 18 min · dumbbells
- Slow Start Band Cardio 18 min · resistance bands
- Gentle Recovery Cardio Flow 20 min · dumbbells
- Outdoor Dumbbell Cardio Flow 20 min · dumbbells
- Slow Ignition Cardio Surge 20 min · no equipment
- Gym Cardio Blast 22 min · rowing machine, treadmill
- Upper Body Beast Cardio Blast 22 min · dumbbells
- Gym Beast Cardio Burn 25 min · bench, chair
- Outdoor Bar Cardio Ignite 25 min · pull-up bar
- Post-Leg-Day Gentle Cardio 25 min · chair
- Apartment Recovery Pulse 30 min · pull-up bar
- Silent Nap-Time Burner 35 min · dumbbells, kettlebell
- Slow Rise Cardio Flow 35 min · no equipment
- Outdoor Calm Cardio Flow 40 min · resistance bands
- Outdoor Energy Ignition 40 min · no equipment
- Outdoor Recovery Cardio Flow 40 min · no equipment
- Home Beast Mode 50 min · no equipment
- Outdoor Chair Cardio Flow 50 min · chair
- Trail Endurance Circuit 50 min · bench, pull-up bar
- Calm Runner's Long Warm-Up 60 min · no equipment
- Full Gym Energy Surge 60 min · rowing machine, stationary bike
- Lunchtime Bench Cardio Blast 60 min · bench
- Outdoor Steady Flow Cardio 60 min · resistance band
Core
- Quick Dumbbell Core Spark 6 min · dumbbells
- Small Space Core Builder 6 min · pull-up bar
- Small Space Core Reset 6 min · no equipment
- Small Space Quiet Core 6 min · no equipment
- Runner's Core Energizer 8 min · no equipment
- Calm Core Reset 10 min · no equipment
- Calm Outdoor Core Ground 10 min · dumbbells
- Outdoor Core Unwind 10 min · dumbbells, kettlebell
- Sunlit Bench Core Charge 10 min · bench
- Post-Run Bench Core Cooldown 12 min · bench
- Lunchtime Bench Core Burst 18 min · bench, chair
- Outdoor Banded Core Calm 18 min · resistance bands
- Indoor Bar Core Circuit 20 min · pull-up bar
- Lunch Break Core Flow 20 min · pull-up bar
- Outdoor Core Awakening 22 min · chair, bench
- Quiet House Core Ignite 22 min · no equipment
- Lunch Break Core Unwind 25 min · bench
- Outdoor Calm Core Bench Flow 25 min · bench
- Wake-Up Beast Core Charge 25 min · dumbbells
- Desk Break Core Beast 30 min · dumbbells
- Gentle Core Restore Flow 30 min · pull-up bar
- Lunch Break Core Reset 30 min · chair or bench
- Post-Run Core Cooldown 30 min · chair
- Quick Desk Core Reset 30 min · no equipment
- Chair-Powered Core Beast 35 min · bench, chair
- Outdoor Core Calm Session 35 min · dumbbells
- Kettlebell Core Ignition 40 min · dumbbells, kettlebell
- Evening Wind-Down Core Calm 45 min · chair, bench
- Rainy Day Core Flow 45 min · dumbbells, kettlebell
- Band-Free Kettlebell Core Session 50 min · dumbbells, kettlebell
- Desk Break Core Reset 50 min · no equipment
- Outdoor Core Primer 50 min · no equipment
- Unhurried Core Restoration 50 min · no equipment
- Desk Break Outdoor Core Escape 60 min · dumbbells
- Recovery Day Core Flow 60 min · no equipment
Mobility
- Micro Space Mobility Burst 6 min · chair
- Outdoor Quick Spark 6 min · dumbbells
- Quick Gym Mobility Reset 8 min · cable machine, foam roller
- Quiet Recovery Reset Flow 8 min · no equipment
- Slow Morning Mobility Wake 8 min · dumbbells
- Bench Mobility Flow 10 min · no equipment
- Pull-Up Bar Mobility Break 10 min · pull-up bar
- Quiet Floor Reset 10 min · no equipment
- Rainy Day Recovery Reset 10 min · dumbbells
- Awakening Mat Mobility Push 12 min · no equipment
- Nap-Time Mobility Reset 12 min · foam roller, cable machine
- Lunch Break Unwind 15 min · no equipment
- Post-Run Beast Mobility Flow 15 min · dumbbells, kettlebell
- Pull-Up Bar Wake-Up Flow 15 min · pull-up bar
- Quiet Bodyweight Mobility Flow 15 min · no equipment
- Pre-Run Band Reset 18 min · resistance bands
- Small Space Wake-Up 18 min · no equipment
- Evening Beast Band Unwind 22 min · resistance band
- Stairway Energize Mobility 22 min · pull-up bar
- Stairway Mobility Recovery Flow 25 min · resistance bands
- Rainy Day Mobility Flow 30 min · dumbbells, kettlebell
- Staircase Mobility Energizer 35 min · stairs, pull-up bar
- Bench Mobility Wind-Down 40 min · bench
- Travel Space Flow Session 40 min · dumbbells
- Lunch Break Mobility Beast 50 min · pull-up bar
- Outdoor Beast Mobility Grind 50 min · dumbbells
- Rainy Day Bar Flow Energize 50 min · pull-up bar
- Warm Weather Mobility Flow 50 min · no equipment
Recovery
- Lunch Break Quick Reset 6 min · dumbbells
- Outdoor Hanging Reset 6 min · pull-up bar
- Desk Break Sunlit Reset 8 min · no equipment
- Outdoor Recovery Stretch 8 min · no equipment
- Tiny Space Band Reset Burst 8 min · band
- Band Beast Recovery Burst 10 min · resistance band
- Bar and Bell Recovery Reset 10 min · dumbbells, kettlebell, pull-up bar
- Nap-Time Quick Spark 10 min · no equipment
- Slow Wake Bar Flow 10 min · pull-up bar
- Small Space Recovery Reset 10 min · no equipment
- Quiet Dumbbell Wake-Up 12 min · dumbbells
- Small Space Outdoor Recharge 12 min · pull-up bar
- Kettlebell Evening Wind-Down 15 min · dumbbells, kettlebell
- Stairway Band Reboot 18 min · resistance band
- Full Gym Gentle Wind-Down 20 min · bench
- Home Kettlebell Recovery Reset 20 min · dumbbells, kettlebell
- Outdoor Band Refresh 20 min · resistance band
- Gym Bench Energizer Reset 22 min · bench
- Outdoor Beast Awakening 22 min · dumbbells, kettlebell
- Outdoor Calm Wind-Down 25 min · dumbbells, kettlebell
- Outdoor Gym Recovery Reset 30 min · foam roller, bench
- Quiet Nap-Time Recovery Flow 30 min · no equipment
- Energize Small Space Flow 35 min · no equipment
- Pull-Up Bar Recovery Flow 35 min · pull-up bar, bench
- Outdoor Energy Reset 40 min · no equipment
- Rainy Day Outdoor Escape 40 min · resistance band
- Small Space Full Reset 40 min · foam roller, cable machine
- Energize Full Gym Flow 45 min · rowing machine, cable machine
- Outdoor Power Recovery Session 45 min · dumbbells
Outdoor
- Outdoor Kettlebell Ignition 6 min · dumbbells, kettlebell
- Quiet Home Outdoor Vibes 6 min · no equipment
- Twilight Kettlebell Wind-Down 6 min · dumbbells, kettlebell
- Outdoor Band Awakening 8 min · resistance band
- Outdoor Dumbbell Burst 8 min · dumbbells
- Band Bar Beast Outdoors 10 min · pull-up bar, resistance band
- Band Powered Run Ignition 10 min · resistance band
- Outdoor Band Energizer 10 min · resistance bands
- Outdoor Beast Pull Burner 12 min · pull-up bar
- Wake Up Outdoor Power 12 min · no equipment
- Weekend Outdoor Unwind 12 min · no equipment
- Mat Meadow Recovery Flow 15 min · no equipment
- Post-Leg-Day Bar Ease 15 min · pull-up bar
- Gentle Trail Recovery Walkout 18 min · no equipment
- Quiet Corner Reset Flow 18 min · dumbbells, kettlebell
- Outdoor Dumbbell Reset 20 min · dumbbells, bench
- Rainy Chair Recovery Flow 20 min · chair, bench
- Compact Outdoor Dumbbell Flow 22 min · dumbbells
- Lunch Break Band Blitz 25 min · resistance band
- Energized Outdoor Bench Flow 30 min · bench
- Small Space Full Recovery 30 min · dumbbells, foam roller, cable machine
- Uneven Ground Mat Beast 30 min · no equipment
- Bench Break Recovery Walk 35 min · chair, bench
- Home Ground Recovery Flow 40 min · no equipment
- Outdoor Bench Full Circuit 40 min · bench, chair
- Outdoor Calm Flow 40 min · dumbbells
- Outdoor Sunrise Strength Flow 40 min · bench
- Desk Break Dumbbell Wander 45 min · dumbbells, bench
- Desk Break Outdoor Flow 50 min · dumbbells, kettlebell
- Outdoor Banded Calm Flow 50 min · resistance bands
- Small Space Gentle Wind-Down 60 min · resistance band