Cat-Cow
Looping clip from the Homie Fit app
Exercise · Back
Cat-Cow
- Warm-up
- No jumping
- On the floor
Difficulty
Beginner
Standard set
40 s
Intermediate level in the app
Calories
≈ 28kcal
10 min · 70 kg / 154 lb
Equipment
No equipment
How to do it
- 1
Start on all fours, hands under shoulders, knees under hips.
- 2
Inhale as you drop your belly and lift your chest (cow).
- 3
Exhale as you round your spine toward the ceiling (cat).
Move slowly with your breath.
Muscles worked
- Back
- Mobility
Calories burned
Estimated with the MET value the app uses for this move. Real numbers depend on effort and body.
| Time | 130 lb | 155 lb | 180 lb | 205 lb |
|---|---|---|---|---|
| 5 min | 12 | 14 | 16 | 19 |
| 10 min | 24 | 28 | 33 | 37 |
| 20 min | 47 | 57 | 66 | 75 |
| 30 min | 71 | 85 | 99 | 112 |
When the app swaps it out
Homie Fit replaces this move with a similar, safer one if you tell it about:
- Wrists
Variations
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Homie Fit Want this as a full plan?
Homie Fit turns a 2-minute setup into a 4-week plan that gets harder week by week and adapts when a workout feels too easy or too hard.
- Personal 4-week plan
- Live AI form check
- 30-day challenges
- Works offline
Coming soon App Store Coming soon Google Play
