Workouts · Cardio

Apartment Recovery Pulse

Cardio · 30 min · 6 moves · pull-up bar

An easy session for a recovery day.

The workout

1. Pull-Up Bar Standing Reach Flow

   3 × 40 s · 20 s rest

   Grip bar lightly, rise onto toes reaching upward, then lower with control for gentle rhythm.

   Works: shoulders, calves, core

2. Bodyweight Slow March in Place

   3 × 45 s · 20 s rest

   March gently in place lifting knees to hip height, keep breath steady and relaxed.

   Works: hip flexors, core

3. Pull-Up Bar Gentle Row Sway

   3 × 30 s · 25 s rest

   Hold bar, lean back slightly with bent knees, gently pull chest toward bar and release.

   Works: back, biceps, core

4. Bodyweight Low-Impact Step Touch

   3 × 40 s · 20 s rest

   Step side to side tapping foot down, swing arms gently to raise heart rate softly.

   Works: calves, core

5. Bodyweight Standing Punch Flow

   3 × 30 s · 20 s rest

   Throw slow controlled punches alternating arms, engage core without straining shoulders.

   Works: shoulders, core

6. Pull-Up Bar Soft Hang Sway

   3 × 30 s · 30 s rest

   Hang with relaxed shoulders, gently sway hips side to side to decompress spine.

   Easier: Keep feet on ground and lean back for supported hang.

   Works: shoulders, lats, core

Want it different today?

In Yafa you can change this workout with a sentence: “make it shorter”, “no jumping” or “my knee is sore”, and it is rewritten for that. Or describe a workout of your own in your own words. The app calls each move out loud and tells you when to rest, so the phone can stay in your pocket.

More cardio workouts

• Outdoor Bar Cardio Ignite 25 min · pull-up bar
• Slow Rise Cardio Flow 35 min · no equipment
• Silent Nap-Time Burner 35 min · dumbbells, kettlebell
• Post-Leg-Day Gentle Cardio 25 min · chair

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