Workouts · Cardio

Home Beast Mode

Cardio · 50 min · 7 moves · no equipment

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

The workout

1. Squat Jump to Tuck

   5 × 45 s · 20 s rest

   Squat low then explode upward tucking knees toward chest at the top, land softly and reset.

   Easier: Remove the tuck, just jump squat.

   Works: quads, glutes, calves, core

2. Burpee to Long Jump

   5 × 40 s · 20 s rest

   Drop into a burpee, then explode forward into a broad jump instead of a vertical jump.

   Works: full body, glutes, chest

3. Lateral Skater Bound

   5 × 40 s · 20 s rest

   Leap side to side landing on one foot each time, swinging arms for momentum and control.

   Works: glutes, quads, calves

4. Fast Feet Shuffle

   5 × 30 s · 15 s rest

   Stay low and quickly shuffle feet in place as fast as possible, keeping chest up.

   Works: calves, quads, core

5. Plank to Push-Up Burner

   4 × 40 s · 20 s rest

   Alternate between forearm plank and full push-up plank, moving one arm at a time.

   Works: chest, triceps, core, shoulders

6. High Knee Sprint in Place

   5 × 40 s · 20 s rest

   Drive knees explosively toward chest as fast as possible, pumping arms hard.

   Works: hip flexors, quads, core

7. Split Squat Jump Switch

   4 × 40 s · 20 s rest

   From a lunge position, jump and switch legs mid-air landing softly into the opposite lunge.

   Works: quads, glutes, hamstrings

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

• Trail Endurance Circuit 50 min · bench, pull-up bar
• Outdoor Chair Cardio Flow 50 min · chair
• Outdoor Recovery Cardio Flow 40 min · no equipment
• Outdoor Calm Cardio Flow 40 min · resistance bands

Also in: No-equipment workouts · Home workouts

All workouts →