Workouts · Cardio

Full Gym Energy Surge

Cardio · 60 min · 7 moves · rowing machine, stationary bike

A session to wake the body up and get it moving.

The workout

1. Rowing Machine Steady Cruise

   1 × 8 min · no rest

   Row at a strong, sustainable pace, driving through the legs before finishing with the arms.

   Works: back, legs, cardio

2. Stationary Bike Tempo Push

   1 × 8 min · no rest

   Cycle at a moderate-hard resistance, keeping cadence brisk and even throughout.

   Works: quads, cardio

3. Battle Rope Alternating Wave

   4 × 30 s · 30 s rest

   Grip a rope in each hand and alternate driving arms up and down in fast waves, keeping knees soft.

   Works: shoulders, core, cardio

4. Ski Erg Power Pull

   4 × 45 s · 30 s rest

   Hinge at the hips and pull the handles down forcefully, driving through the core with each stroke.

   Works: lats, core, cardio

5. Elliptical Incline Push

   1 × 6 min · no rest

   Set a moderate incline and push the pace to keep your heart rate elevated but sustainable.

   Works: legs, cardio

6. Jump Rope Fast Feet

   4 × 45 s · 20 s rest

   Keep a quick, light bounce with wrists doing most of the rope turning, landing softly.

   Works: calves, cardio

7. Gym Floor Cooldown Stretch Flow

   1 × 4 min · no rest

   Move slowly through standing forward fold, quad stretch and chest opener, holding each briefly.

   Works: full body

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

• Lunchtime Bench Cardio Blast 60 min · bench
• Outdoor Steady Flow Cardio 60 min · resistance band
• Calm Runner's Long Warm-Up 60 min · no equipment
• Home Beast Mode 50 min · no equipment

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