Workouts · Cardio

Gym Cardio Blast

Cardio · 22 min · 6 moves · rowing machine, treadmill

A session made for outside, in a park or on a path.

The workout

1. Rowing Machine Sprint Interval

   5 × 40 s · 20 s rest

   Drive legs first then pull handle to ribs, keeping a fast steady rhythm for the full interval.

   Works: back, legs, cardio

2. Treadmill Beach Sprint Simulation

   4 × 30 s · 30 s rest

   Set an incline, sprint hard for the interval then recover with an easy walk pace.

   Works: legs, cardio

3. Assault Bike Power Push

   4 × 30 s · 30 s rest

   Pump arms and legs together at max effort for the interval, keeping torso stable.

   Works: full body, cardio

4. Battle Rope Wave Slam

   4 × 30 s · 30 s rest

   Stand athletic stance, alternate slamming ropes up and down with power from the hips and shoulders.

   Works: shoulders, core, cardio

5. Cable Machine Woodchop Cardio

   3 × 12 reps each side · 20 s rest

   Set cable high, pull diagonally across body to opposite hip with rotation and control at a brisk pace.

   Works: core, obliques

6. Stair Climber Beach Finisher

   3 × 45 s · 20 s rest

   Climb at a challenging pace with tall posture, using the handrails only lightly for balance.

   Works: legs, glutes, cardio

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

• Upper Body Beast Cardio Blast 22 min · dumbbells
• Gentle Recovery Cardio Flow 20 min · dumbbells
• Slow Ignition Cardio Surge 20 min · no equipment
• Outdoor Dumbbell Cardio Flow 20 min · dumbbells

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