Workouts · Cardio

Stairway Calm Cardio

Cardio · 10 min · 4 moves · no equipment

A calm, steady session without rushing.

The workout

1. Mat Standing Warm-Up Sway

   1 × 60 s · no rest

   Stand on your mat at the base of the stairs and gently sway side to side, warming up ankles and hips.

   Works: legs, cardio

2. Slow Stair Step-Up

   4 × 45 s · 20 s rest

   Step up one stair at a time at an easy, steady pace, placing the whole foot down each time.

   Works: legs, glutes, cardio

3. Stair Side Step Traverse

   3 × 40 s · 20 s rest

   Step sideways up and down a low stair, keeping knees soft and movements unhurried.

   Works: legs, hips, cardio

4. Mat Cooldown Forward Fold

   1 × 40 s · no rest

   Step onto the mat, fold forward from the hips and let your upper body relax as breathing slows.

   Works: hamstrings, back

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

• Step Climb Calm Cardio 10 min · stairs, chair or bench
• Twilight Outdoor Wind-Down 10 min · dumbbells, kettlebell
• Silent Baby-Nap Cardio Burst 10 min · rowing machine, stationary bike
• Gym Floor Quick Ignition 8 min · rowing machine, assault bike

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

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