Workouts · Cardio

Gym Floor Quick Ignition

Cardio · 8 min · 4 moves · rowing machine, assault bike

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

The workout

1. Rowing Machine Sprint Interval

   4 × 30 s · 20 s rest

   Row hard driving with legs first then arms, aim for fast powerful strokes each interval.

   Works: back, legs, core

2. Assault Bike Burst

   3 × 25 s · 20 s rest

   Pedal and push arms as fast as possible for the burst, then recover at an easy pace.

   Works: legs, shoulders, core

3. Barbell Complex Squat to Press

   3 × 8 reps · 20 s rest

   Using an empty or light barbell, squat down then stand and press bar overhead in one flowing motion.

   Weight: light · Works: legs, shoulders, core

4. Treadmill Incline Sprint

   3 × 20 s · 25 s rest

   Set a steep incline and sprint at a challenging pace, holding the handrails only if needed for balance.

   Works: glutes, calves, quads

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

• Weekend Slow Pulse Flow 6 min · pull-up bar
• Quick Beast Cooldown Reset 6 min · no equipment
• Step Climb Calm Cardio 10 min · stairs, chair or bench
• Gym Calm Cardio Burst 6 min · treadmill, pull-up bar

Also in: Gym workouts · Short workouts, 15 minutes or less

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