Workouts · Cardio

Relentless Step Circuit

Cardio · 15 min · 6 moves · no equipment

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

The workout

1. Stair Sprint Ascent

   6 × 20 s · 25 s rest

   Drive hard up the steps two at a time, pumping arms and landing lightly on the balls of your feet.

   Works: quads, glutes, calves, cardio

2. Lateral Step Shuffle

   4 × 30 s · 20 s rest

   Facing sideways, quickly step up and down the first stair, staying low and fast on your feet.

   Works: glutes, calves, core

3. Step Explosive Box Jump

   4 × 8 reps · 30 s rest

   From standing, explode upward onto a low step, landing softly with bent knees, then step back down.

   Easier: Step up instead of jumping.

   Works: quads, glutes, calves

4. Descending Stair Sprint

   5 × 15 s · 20 s rest

   Move quickly down the stairs with control, using quick light steps and staying on the balls of the feet.

   Works: quads, calves, cardio

5. Step Mountain Climber Burst

   4 × 30 s · 20 s rest

   Hands on a low step, drive knees rapidly toward chest in a fast climbing rhythm.

   Works: core, shoulders, cardio

6. Single Step Power Hop

   4 × 10 reps per side · 20 s rest

   Hop laterally onto and off a single step, absorbing landing through a soft knee bend each time.

   Works: glutes, calves, core

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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• Band Blast Wind-Down 18 min · resistance band
• Slow Start Band Cardio 18 min · resistance bands
• Runner's Dumbbell Spark Up 12 min · dumbbells

Also in: No-equipment workouts · Home workouts · Short workouts, 15 minutes or less

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