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Workouts · Cardio

Step Climb Calm Cardio

Cardio · 10 min · 4 moves · stairs, chair or bench

A calm, steady session without rushing.

The workout

  1. Stair Slow Step-Up Flow

    3 × 10 reps each side · 20 s rest

    Step onto a stair or bench slowly, pressing through the whole foot, then lower with control.

    Works: quads, glutes

  2. Chair Assisted Step Touch

    3 × 30 s · 15 s rest

    Holding the chair lightly for balance, step side to side tapping toe on each stair edge.

    Works: calves, core

  3. Bench Seated March in Place

    3 × 30 s · 15 s rest

    Sit tall on the bench and lift knees alternately at a relaxed, steady pace.

    Works: hip flexors, core

  4. Stair Slow Descent Walk

    3 × 30 s · 15 s rest

    Walk down and up a few steps slowly, focusing on breath and control rather than speed.

    Works: quads, calves

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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