Workouts · Cardio

Gym Beast Cardio Burn

Cardio · 25 min · 6 moves · bench, chair

A hard session for a day you have energy to spend.

The workout

1. Bench Explosive Step-Up Jump

   4 × 10 reps each side · 30 s rest

   Step onto bench then explode upward off both feet, land softly and reset.

   Easier: Step up without the jump for lower impact.

   Works: quads, glutes, calves

2. Bodyweight Chair Sprint Tap

   4 × 30 s · 20 s rest

   Place hands on chair, sprint feet quickly behind you in plank position, drive knees fast.

   Works: core, shoulders, calves

3. Bench Lateral Bound Over

   3 × 10 reps each side · 25 s rest

   Jump laterally over bench edge, land soft and immediately jump back to start side.

   Works: glutes, quads, calves

4. Bodyweight Burpee Chair Push

   4 × 10 reps · 30 s rest

   Drop to plank hands on chair, push up explosively then jump feet in and stand tall.

   Easier: Step feet back one at a time instead of jumping.

   Works: full body, chest, legs

5. Bench Decline Mountain Climber

   4 × 30 s · 20 s rest

   Hands on bench, drive knees rapidly toward chest alternating in a fast rhythm.

   Works: core, hip flexors, shoulders

6. Bodyweight Fast Squat Thrust

   3 × 12 reps · 30 s rest

   Drop hands to floor, kick feet back to plank, return and stand tall quickly.

   Works: full body, core, legs

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
• Post-Leg-Day Gentle Cardio 25 min · chair
• Gym Cardio Blast 22 min · rowing machine, treadmill
• Upper Body Beast Cardio Blast 22 min · dumbbells

Also in: Chair workouts

All workouts →