Breathing & recovery
Active recovery workout
An easy session for rest days and sore muscles. Keep it light: you should be able to chat the whole time, about 2 to 4 out of 10 effort. It isn't proven to make your muscles recover faster, but moving eases stiffness for a while and counts towards your activity.
Easy cardio
- Treadmill walking10 to 15 minBeginner · Quads, Calves, Glutes · 3D demoAn easy pace you can chat at, outdoors or on a treadmill. Or cycle or row gentlyHarder: Treadmill jogging
Mobility flow
- Cat-cow8 slow roundsBeginner · Back, Abs · 3D demoHarder: Half lord of the fishes (Ardha Matsyendrasana)
- 90/90 switch8 slow switchesIntermediate · 3D demoEasier: Reclined figure four (eye of the needle, Sucirandhrasana)Harder: 90/90 hip lift-off
- World's Greatest Stretch3 reps each sideIntermediate · Hamstrings, Calves, Glutes · 3D demoEasier: Supine hamstring stretch with a strap
- Shoulder CARs (controlled articular rotations)2 slow circles each armBeginner · 3D demoEasier: Arm circles
Roll what's sore (optional)
- Quad foam rolling45 s each legIntermediate · Quads · 3D demoSpend 90 seconds or more on any sore muscle, at a pressure you can breathe throughEasier: Hamstring foam rolling
- Calf foam rolling45 s each legIntermediate · Calves · 3D demoNever roll a calf that is swollen, red or darkened, or throbbingEasier: Hamstring foam rolling
Settle
- Beginner · 3D demoIn for about 4 or 5, out for about 5 or 6, no holdsEasier: Breath reachHarder: Crocodile Breathing (prone diaphragmatic breathing)
Tips
- Light means light: if you're breathing hard, slow down. A walk outdoors does the same job, and a full rest day is just as good for recovery.
- Sore from a new exercise? Moving eases the ache for a while; the soreness itself fades within about a week on its own.
- Don't roll over bruises, varicose veins, open wounds, recent surgery or a bone injury, and keep the pressure light if you bruise easily or take blood thinners.
- Red, brown or cola-coloured pee, or severe pain or weakness after a hard session, isn't ordinary soreness: get urgent medical help.
The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.
Guides that recommend it
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A 6-minute breathing routine: slow breathing, crocodile breathing, alternate nostril breathing, box breathing and 4-7-8 breathing.
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25 minBeginner12 movesA bench or box, Cardio machineQuestions people ask
How long does the active recovery workout take?
About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.
What equipment do I need?
You need: Cardio machine, A wall, A foam roller. Each move links to its guide, where you can find an alternative if you are missing something.
Is it suitable for beginners?
It is written for beginners. 6 of its 11 moves have an easier option listed beside them if you need one.
How do I make it easier or harder?
Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.