Workouts · Cardio

Slow Start Band Cardio

Cardio · 18 min · 5 moves · resistance bands

A session made for outside, in a park or on a path.

The workout

1. Band Marching in Place

   3 × 30 s · 20 s rest

   Band around thighs, march slowly lifting knees against light resistance.

   Works: hip flexors, core

2. Band Standing Kickback Cardio

   3 × 12 reps each side · 20 s rest

   Anchor band low, kick one leg back slowly, then switch sides with a gentle rhythm.

   Works: glutes, hamstrings

3. Band Slow Jumping Jack

   3 × 30 s · 20 s rest

   Band around ankles, step feet out and in slowly like an easy jumping jack.

   Easier: Reduce range of motion, step instead of hop.

   Works: legs, shoulders

4. Band Overhead Pull Walk

   3 × 30 s · 20 s rest

   Hold band overhead with tension, walk forward slowly pulling arms apart gently.

   Works: shoulders, back

5. Band Easy Side Shuffle

   3 × 30 s · 20 s rest

   Band around ankles, shuffle sideways slowly keeping knees soft and core engaged.

   Works: glutes, 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

• Band Blast Wind-Down 18 min · resistance band
• Home Dumbbell Cardio Flow 18 min · dumbbells
• Gentle Recovery Cardio Flow 20 min · dumbbells
• Slow Ignition Cardio Surge 20 min · no equipment

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