Trail Endurance Circuit
A session made for outside, in a park or on a path.
The workout
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Steady Park Jog
1 × 12 min · no rest
Jog at a conversational pace along the path, keeping shoulders relaxed and breathing rhythmic.
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Bench Step-Up Cardio
4 × 45 s · 20 s rest
Using a park bench, step up and down briskly alternating lead leg each set.
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Pull-Up Bar Hanging Leg Raise
4 × 10 reps · 30 s rest
Hang from the bar and raise straight or bent legs to hip height with control, avoiding swinging.
Easier: Bend knees and raise only slightly if needed
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Broad Jump Sprint Combo
5 × 30 s · 25 s rest
Perform a forward broad jump then sprint 15 meters, walk back and repeat.
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Bar Assisted Pull-Up
4 × 6 reps · 40 s rest
Grip the bar shoulder width, pull chest toward bar with control then lower slowly.
Easier: Use a resistance band looped on the bar for assistance
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Grass Sprint Interval
6 × 20 s · 40 s rest
Sprint at near max effort across open grass, then walk back to the start to recover fully.
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Cool-Down Park Walk
1 × 5 min · no rest
Walk slowly around the park, letting heart rate settle and breathing return to normal.
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
Also in: Pull-up bar workouts