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Workouts · Cardio

Lunch Break Beast Blitz

Cardio · 12 min · 5 moves · no equipment

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

The workout

  1. Bodyweight Squat Thruster Jump

    4 × 30 s · 15 s rest

    Squat low then explode upward reaching arms overhead, land soft and reset quickly.

    Easier: Remove the jump, just stand tall

    Works: quads, glutes, shoulders

  2. Bodyweight Burpee Sprint Step

    4 × 30 s · 15 s rest

    Drop to a plank, snap feet in, then explode up into a jump as fast as you can sustain.

    Easier: Step back instead of jumping into plank

    Works: full body, core, legs

  3. Bodyweight Fast Mountain Sprint

    4 × 30 s · 15 s rest

    In plank position, drive knees rapidly toward chest alternating legs at sprint pace.

    Works: core, hip flexors, shoulders

  4. Bodyweight Plyo Lunge Switch

    3 × 30 s · 15 s rest

    Jump switch legs in a lunge stance, landing softly each time to keep pace quick and controlled.

    Easier: Alternate step lunges without the jump

    Works: quads, glutes, calves

  5. Bodyweight High Plank Shoulder Tap Sprint

    3 × 30 s · 15 s rest

    Hold a strong plank, tap opposite shoulder quickly while keeping hips as still as possible.

    Works: core, shoulders, obliques

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.

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