Outdoor Chair Cardio Flow
A calm, steady session without rushing.
The workout
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Chair Step Tap Rhythm
4 × 60 s · 30 s rest
Tap one foot onto the chair edge and back down in a steady easy rhythm, keeping breath calm and even.
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Chair Supported Side Lunge Flow
3 × 10 reps each side · 25 s rest
Hold the chair back lightly, step wide into a side lunge and return smoothly, letting hips open gently.
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Bodyweight Slow March Swing
4 × 45 s · 20 s rest
March in place at an unhurried pace, swinging arms naturally to keep the heart rate gently elevated.
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Chair Incline Push-Up Flow
3 × 12 reps · 30 s rest
Hands on chair seat, lower chest toward the edge and press back up with smooth controlled breathing.
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Bodyweight Easy Skater Glide
3 × 40 s · 25 s rest
Glide side to side low and soft, letting the trailing foot sweep behind gently without jumping hard.
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Chair Seated Torso Flow Twist
3 × 45 s · 20 s rest
Sit tall on the edge of the chair, rotate the torso slowly side to side following the breath.
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Bodyweight Gentle Jog Sway
4 × 50 s · 25 s rest
Jog softly in place at a relaxed pace, keeping shoulders loose and landing lightly on the balls of the feet.
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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Also in: Chair workouts