Strength and gym
Animal flow
Ground-based movements inspired by animals.
- Moderateintensity
- ~350kcal per hour
- Freebudget
- Lowimpact
Is animal flow right for you?
Ground-based movements inspired by animals. It is a moderate-intensity, low impact activity that you can do at home or indoors, on your own or in a group. Expect to burn around 350 calories an hour, based on a 70 kg person.
Easy to pick up. You can do it without spending anything.
Why try animal flow
- Improves flexibility. It takes your joints through a full range of movement.
- Builds strength. It works your muscles hard enough to make you stronger over time.
- Teaches a skill. There is always something new to learn, which keeps it interesting.
- Kind to joints. Low impact makes it a good choice if running or jumping is uncomfortable.
How to start animal flow
Learn the beast, crab and ape positions and flow between them for 10 minutes.
Get the basics: mat. Borrow or hire before you buy.
Keep the first few sessions short and easy, and aim for two or three a week.
Warm up for five minutes first, build up gradually and stop if anything hurts.
A 4-week starter plan
| Week | Sessions | Minutes each | Focus |
|---|---|---|---|
| 1 | 2 | 20 | Learn the basics and keep every session easy. |
| 2 | 3 | 25 | Repeat last week and add a little time. |
| 3 | 3 | 30 | Add a session or make one a bit harder. |
| 4 | 3 | 40 | Your longest week. Book or plan what comes next. |
This is general guidance, not medical advice. If you have a health condition or injury, check with your GP before you start.
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Not sure animal flow is for you?
Take the two-minute quiz and we will match you with activities that fit your goals, mood, budget and fitness.