Workouts · Cardio

Outdoor Recovery Cardio Flow

Cardio · 40 min · 6 moves · no equipment

An easy session for a recovery day.

The workout

1. Easy March in Place

   3 × 60 s · 30 s rest

   March at a relaxed pace lifting knees comfortably, swinging arms naturally to warm up.

   Works: legs, core

2. Slow Bodyweight Squats

   3 × 12 reps · 30 s rest

   Sit hips back and down with control, keep chest tall, rise slowly without rushing.

   Works: quads, glutes

3. Standing Side Steps

   3 × 45 s · 30 s rest

   Step side to side in a low athletic stance, keeping movements smooth and controlled.

   Works: glutes, legs

4. Gentle Jog in Place

   4 × 60 s · 30 s rest

   Jog lightly on the spot at a conversational pace, staying relaxed through shoulders.

   Easier: Step in place instead of jogging for lower impact

   Works: legs, cardio

5. Standing Reach-and-Twist

   3 × 45 s · 30 s rest

   Reach arms overhead then rotate torso gently side to side, flowing with breath.

   Works: core, shoulders

6. Walking Cool-Down

   1 × 3 min · no rest

   Walk slowly around the yard, focusing on deep breaths to bring heart rate down gradually.

   Works: legs

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

• Outdoor Calm Cardio Flow 40 min · resistance bands
• Outdoor Energy Ignition 40 min · no equipment
• Slow Rise Cardio Flow 35 min · no equipment
• Silent Nap-Time Burner 35 min · dumbbells, kettlebell

Also in: No-equipment workouts · Home workouts

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