Workouts · Cardio

Slow Rise Cardio Flow

Cardio · 35 min · 6 moves · no equipment

A session to wake the body up and get it moving.

The workout

1. Standing March in Place

   3 × 45 s · 20 s rest

   Lift knees to hip height at an easy pace, swinging arms naturally to wake up circulation.

   Works: hip flexors, core

2. Slow Step-Out Squat

   3 × 10 reps · 20 s rest

   Step one foot out wide into a squat, then step back to center and alternate sides.

   Works: quads, glutes, adductors

3. Easy Pace Jumping Jack

   3 × 40 s · 20 s rest

   Perform jacks at a relaxed rhythm, focusing on breath rather than speed.

   Easier: Step side to side instead of jumping.

   Works: full body, calves

4. Standing Torso Reach Cardio

   3 × 30 s · 15 s rest

   Reach alternating arms overhead while stepping side to side gently to raise heart rate.

   Works: shoulders, core, calves

5. Low Impact Butt Kick Jog

   3 × 40 s · 20 s rest

   Jog gently in place bringing heels toward glutes at an easy, controlled pace.

   Works: hamstrings, calves

6. Standing Side Reach Step

   3 × 30 s · 15 s rest

   Step out to the side reaching arm overhead, alternating sides in a steady flowing rhythm.

   Works: obliques, 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

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

Also in: No-equipment workouts · Home workouts

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