A Human Web
Join

Cardio & conditioning

Cystic fibrosis workout: get moving, then huff

Exercise makes you fitter and helps loosen mucus, and huffing while you're breathing hard helps bring it up. This session builds in both: cardio rounds with one or two huffs in each break, five strength moves, then the active cycle of breathing to clear your chest. It adds to the airway clearance your CF (cystic fibrosis) physiotherapist has given you; it doesn't replace it. Bring your own water bottle and the salty snack or drink your CF team advises. Do it on your own or with people who don't have CF: the NHS says consider not meeting other people with CF face-to-face, and where you can't avoid sharing a space, keep at least 2 metres apart and follow your CF centre's rules. The round lengths and doses are our editorial starting point.

35 minBeginner13 movesCardio machine · A band · An anchor point · A wallHip flexors · Hip abductors · Shoulders · Quads · Calves · Glutes
Follow along: a timer, a cue and the next move, one step at a time.

Warm up (about 5 minutes)

  1. Standing march2 min
    Beginner · Hip flexors, Abs, Glutes · 3D demoEasy, arms swingingHarder: Standing band hip flexion
  2. Step jack (low-impact jumping jack)2 × 30 s
    Beginner · Hip abductors, Shoulders, Calves · 3D demoStep out as the arms sweep up, back in as they come downEasier: Seated marchHarder: Jumping jack
  3. Thoracic rotation5 each side
    Beginner · 3D demoTurn smoothly with the breathEasier: Side-lying open bookHarder: World's greatest stretch

Cardio rounds (add a fourth round as you get fitter)

3 rounds

  1. Treadmill jogging2 to 3 min
    Intermediate · Quads, Calves, Glutes · 3D demoHard enough that you can only say a few words at a time. Or skip, cycle, dance or row: anything that makes you breathe hardEasier: Treadmill walkingHarder: Sprint intervals
  2. Treadmill walking1 min
    Beginner · Quads, Calves, Glutes · 3D demoEasy walking while your breathing settlesHarder: Treadmill jogging
  3. Active cycle of breathing techniques (ACBT) with huffing1 or 2 huffs
    BeginnerA medium huff, like steaming up a mirror. If you hear crackles, cough and spit into a tissue, then start the next round

Strength

2 rounds · Rest 1 min between rounds

  1. Bodyweight squat10 reps
    Beginner · Quads, Glutes, Hamstrings · 3D demoEasier: Sit squat (partial squat)Harder: Dumbbell goblet squat
  2. Knee push-up6 to 10 reps
    Beginner · Chest, Triceps, Shoulders · 3D demoOr full push-upsHarder: Push-up
  3. Band row10 to 12 reps
    Beginner · Back, Biceps, Shoulders · 3D demoHarder: Supported single-arm dumbbell row
  4. Glute bridge10 reps
    Beginner · Glutes, Hamstrings, Abs · 3D demoEasier: Pelvic tilt into bridgeHarder: Glute kickback (quadruped hip extension)
  5. Dead bug6 each side
    Beginner · Abs, Hip flexors · 3D demoBreathe out as the arm and leg reach awayHarder: Forearm plank

Clear your chest (5 to 10 minutes)

  1. Active cycle of breathing techniques (ACBT) with huffing5 to 10 min
    BeginnerBreathing control, 3 to 5 deep breaths, then 1 or 2 huffs. Repeat until your chest feels clear or you get two clear huffs

Cool down

  1. Side-lying open book6 each side
    Beginner · Back, Chest, Shoulders · 3D demoHarder: Thoracic rotation
  2. Doorway chest opener30 s each side
    Beginner · Chest, Shoulders · 3D demoEasier: Elbows backHarder: Fish pose (Matsyasana)

Tips

  • Drink before, during and after, more than thirst tells you, and take salt as your CF team advises, especially in warm weather or long sessions.
  • Keep apart from other people with CF: the NHS says consider not meeting face-to-face. Where you can't avoid being in the same place, a US guideline says keep at least 2 metres apart, and your CF centre will have its own rules. Use your own water bottle and towel, and wipe gym equipment before and after you use it.
  • This adds to your airway clearance routine; it doesn't replace it. Ask your CF physiotherapist how it fits your plan.
  • With CF-related diabetes, check your glucose before a hard session and carry fast-acting sugar.
  • If you use a reliever inhaler before exercise, follow your own plan.
  • With a PICC line, avoid vigorous activity that could pull on it, and ask your team before the push-ups (our suggestion).
  • Stop and call 999 if you cough up more than a few streaks of blood, or get sudden sharp chest pain with breathlessness.
  • Children can do the same with play instead of jogging, such as tag, skipping or the animal moves workout, with huffs in the breaks.

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

Find more moves like these

More cardio & conditioning

HIIT workout at home

A 20-minute no-equipment HIIT workout: jumping jacks, jump squats, mountain climbers, burpees, skips and bear crawls.

20 minIntermediate10 movesNo equipment

Plyometric workout

An advanced jump training session: pogo hops, box jumps, split squat jumps, broad jumps and depth jumps.

30 minAdvanced8 movesA bench or box, A step

Easy cardio workout

A steady 30 to 45 minute cardio session at talk-but-not-sing pace: walk, cycle, row or cross-train, counting toward weekly activity guidelines.

40 minBeginner3 movesCardio machine, A wall

Questions people ask

How long does the cystic fibrosis workout: get moving, then huff take?

About 35 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 band, An anchor point, A wall. 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 13 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.