Yafa Download

Workouts · Cardio

Gym Calm Cardio Burst

Cardio · 6 min · 4 moves · treadmill, pull-up bar

A calm, steady session without rushing.

The workout

  1. Treadmill Easy Incline Walk

    1 × 2 min · no rest

    Set a gentle incline, walk at a relaxed pace to warm the body without spiking effort.

    Works: legs, cardio

  2. Pull-Up Bar Dead Hang

    3 × 20 s · 20 s rest

    Hang with relaxed shoulders, breathe steadily to decompress the spine and open the lats.

    Easier: Bend knees and keep feet on a box for support.

    Works: back, shoulders, grip

  3. Treadmill Gentle Speed Pulse

    3 × 30 s · 30 s rest

    Bump speed to a light jog for a short burst, then return to walking pace to recover.

    Works: legs, cardio

  4. Machine Seated Row Breath Flow

    2 × 15 reps · 20 s rest

    Pull handles slowly to torso, exhale on the pull, keeping the pace unhurried and controlled.

    Works: back, biceps

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.

Download on the App StoreGet it on Google Play

More cardio workouts

Also in: Gym workouts · Pull-up bar workouts · Short workouts, 15 minutes or less

All workouts →