Post-Leg-Day Gentle Cardio
A session made for outside, in a park or on a path.
The workout
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Bodyweight Easy Outdoor Walk
4 × 3 min · 30 s rest
Walk at a light conversational pace outdoors, keeping strides short to spare tired legs.
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Chair Seated Arm Swing Cardio
3 × 40 s · 20 s rest
Sit tall and pump arms in a brisk running motion while feet tap lightly to keep heart rate up without leg strain.
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Bodyweight Gentle Hip Circle Walk
3 × 30 s each side · 20 s rest
Walk slowly while circling the hips loosely with each step to ease soreness from the day before.
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Chair Supported Ankle Pump
3 × 30 s · 15 s rest
Sit and pump ankles up and down rhythmically to promote blood flow and reduce leg stiffness.
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Bodyweight Soft Shuffle Step
3 × 40 s · 20 s rest
Shuffle feet side to side lightly, keeping impact minimal and knees soft to protect fatigued muscles.
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
Also in: Chair workouts