Bowflex 20 Minute Workout
20 Minute Home Work Out
If you are busy, not able to get up early morning or have no time for gym just follow this Bowflex 20 Minute
Workout home work out to stay healthy and fit.
1) Jog : in one place for 3 minutes
2) Jumping jacks: 25 repeats
When landing, bend your knees slightly to reduce the impact on knee joints.
3) Crunches : 15 repeats
Lie flat on your back with your knees bent. Place your hands behind your head with elbows pointing outwards.
Support your neck with your hands. Keep your neck in a straight line with your spine. Flex your waist to raise the
upper torso from the mat. Lower yourself until the back of your shoulders touches the mat.
Muscle worked: rectus abdominis
4) Hip Bridges : 10
Lie on your back. With your hands at a 90 degree angle to the floor, lift your body off the floor to form a
straight line, a sort of a bridge, from the shoulders to the knee. The position should resemble a table … your
hands and legs as the legs of the table and your upper body to your knees as the surface. Hold this position for
two seconds. Squeeze your gluteus (butt muscles) and then lower yourself.
Muscle worked: Lower back, hamstrings and gluteus.
5) Step – up’s : 1 minute
You will need a stepper for this.
Muscle worked: hamstrings, gluteus, quards.
6) Reverse crunches: 15 repeats
Lie on your back with your hands on your sides. Keep you knees bent. Bring your knees towards your head, till your
hips come slightly off the floor. Hold this position for a second, and then lower your knees.
Muscle worked: lower abs and obliques.
Bowflex 20 Minute Workout
7) Mountain climbers : 1 minute
Get your hands and knees and raise your knees like a starting block sprinter. Run in that position, supporting your
upper body with the palms of your hands. Keep your back straight.
Muscle worked: triceps, deltoid muscle, gluteus, quards, hamstrings, calves.
8) Push – ups : 15 repeats
Muscle worked: triceps, deltoids, pectorals.
9) Squat thrusts: 1 minute
Stand straight. Now, drop to a crouch position. Immediately thrust your legs out straight behind on your toes, in
push up position, now jump to pull legs back to the chest, in crouching position , then stand up straight,
Muscle worked: arms, legs, chest, and lower back.
Cool down by walking around, till your heart rate starts getting back to normal, stretch.
A few minutes rest is needed in between exercise. Proper form is important. Do not hold your
breath. Sip water during the workout. This workout targets the whole body, improves cardiovascular efficiency and
tones and strengthens the body.
Effective Cardio Bowflex 20 Minute Workouts In Only 20 Minutes
The perfect Bowflex 20 Minute Workout routine is one that combines strength training and some form of cardio.
The problem is, most people hate doing cardio and will make up any excuse not to do it. A popular excuse is not
having enough time. This article, however, will show you how you can spend only 20 minutes on a cardio Bowflex 20
Minute Workout and still reap the benefits.
So first of all, why is it necessary that you add cardio to your Bowflex 20 Minute Bowflex 20 Minute Workout?
Most people understand the benefits of strength training because it adds muscle and muscle makes you healthier,
more lean and stronger overall.
But what are the benefits of cardio? Here is a short list that names just a few:
- it helps reduce stress
- it burns calories which leads to weight loss
- it makes your heart and lungs stronger
- it reduces your risk of certain diseases
- it reduces depression and increases confidence
- it gives you more energy and helps you sleep better
To sum it up, adding cardio to your Bowflex 20 Minute Workout improves your health and well-being which leads to
a better quality of life. Combine this with strength training and you're on your way to feeling great, fast.
So how can you reap the benefits of cardio in only 20 minutes per Bowflex 20 Minute Workout? It's called
Interval Training and it can be applied to many different forms of cardio including boxing, running and biking.
The concept in a nutshell is shorter Bowflex 20 Minute Workouts, but higher intensity. This is accomplished by
pushing hard for say two minutes and then slowing down for two minutes. If you repeat this cycle four more times
then you have your 20 minutes. You could also do one minute hard, one minute easy and then repeat this nine more
Here is an example:
Interval training is perfect for running. If you're working out on a treadmill or running outdoors, it's the
same routine. Start out with a warm up jog followed by two minutes of a challenging pace. This won't be your all
out because you have to maintain it for two minutes, but a pace that will be very hard for you. You then follow
this with two minutes of either a walk or a very slow jog. Repeat four more times and you've got yourself an
effective cardio Bowflex 20 Minute Workout in only 20 minutes.
This concept can be applied to many different forms of cardio: two minutes hard, two minutes easy, repeat four
more times. Or one minute hard, one minute easy, repeat nine more times.
You'll get your blood flowing, your heart pumping and reap all the benefits cardio has to offer...all in only 20
Fitness Tips To Fit In Your Modern Life
Staying fit is important in the lives of many people. Learning what you should about fitness may be difficult,
because some resources do not provide the information you need. The article following this paragraph will break
down and describe some of the common goals and achievements of those who have reached their ideal state of
well-being; or at least came close.
To help yourself stay with an exercise routine, pick one that you will enjoy every day. You will find it easier
to maintain a positive attitude if you enjoy your workout routine.
Think about becoming a member of a gym, and to motivate yourself to keep going, pay for several months at once.
Ideally, you'll get to the gym more often in order to keep your investment from going to waste. Fitness clubs are
expensive and should only be used if your budget allows.
Speaking generally, you'll want to pace your breathing so that you're exhaling after each weight-lifting rep you
do. You can help the blood and oxygen flow throughout your body more efficiently by doing this.
To increase muscle mass lift heavier weights and do fewer repetitions. Select a certain muscle group and begin
your routine. Try a little warmup first; you do not want to strain your muscles. You should be able to do 15-20
reps at your warm-up weight. The second set should be 6 to 8 reps at a heavier weight. When you are on your last
reps you should add five pounds.
Cycling can be an intensive fat burner. Try to pace yourself with 80 to 100 rpm. There are digital computers you
can attach to your bicycle to keep track of your rpm and mileage. This make bicycling easier on your knees and
muscles. RPM can be determined by keeping track of how many times one knee comes to the top for 10 seconds, and
then multiplying that number by 6. Strive for 80 to 110 rpm for a safe and effective cycling workout.
When trying to lose weight, one of the greatest motivators is seeing a difference in the way your body looks.
Instead of stepping on the scales, keep some tight-fitting clothes around. Try on these clothes weekly as you are
dieting, and you can really experience the transformation of your life.
Some people perceive exercise as inefficient and do extreme workout routines to try and burn a large number of
calories. This risks muscle and joint damage, heart issues, dehydration. If you push too hard, your body may reach
that anaerobic state and stop metabolizing fat.
One fun exercise is kickboxing. Kickboxing is an amazing workout that will have you sweating immediately but
feeling great afterwards. Also, you can burn many calories, which can give you the look that you desire.
Many people want to do ab exercises each day. Actually, this is unlikely to produce the desired results. Like
other muscles, you should rest your abs periodically. Rest your ab muscles for a few days before working them out
Carefully examine any workout bench that you are considering before you buy. Press down on the bench to test out
the padding. If a hard surface from under the cushioning is evident, look for a better bench.
Not everyone has the time or money to buy a gym membership, but one easy fitness tip anyone can do is to simply
take your dog for a nightly walk. Dogs love to be walked. They will appreciate you making them a part of your
routine. Don't go all out at the beginning. Just walk a block or two at first, and increase the distance as you
become more fit. This is one benefit of owning a dog.
Volunteering is not only a great way to help out your community and work on being a better person, but also a
great way to gain a better looking body. Plenty of good jobs are available that demand physical effort, and many of
these require volunteers. It'll get you off the couch and help people in need at the same time.
You should feel good and energized after your workout, and not tired or exhausted. Your workout should include
some form of cardio, which can either be aerobics, jogging or running. To build muscle, work different muscle
groups with strength training.
Your core is an important part of your overall fitness. A good rule of thumb is to try working them out at least
twice a week. Be sure you allow adequate time for these muscles to rest between workouts.
It can be tempting to go too extreme when you first start working out. If you are beginning to exercise, or
haven't exercised in some time, you need to begin slow and work your way up. Otherwise, your muscles, which are
unused to exercise, will end up fatigued and injured.
Have you ever heard that you can jog and that's all you need to build up your stamina when you exercise? Simply
start slowly and add to the total time you spend jogging every week. For the best results you want to maintain a
heart rate that's approximately 75% of your maximum. This can vary according to your age and general fitness level,
but the range between 120 and 150 beats is the average.
If you have a dog, use your dog for a work out excuse. Pets need to get exercise, too. Recent research has shown
that around 35 percent of beloved pets are overweight. When you and your pet exercise together, you get twice the
bang for your buck. You can help your pet and yourself if you walk with them.
Understanding fitness allows an individual to discover how it can benefit them and why it is
an essential part of life. While it can be confusing, things become much clearer when the right information is made
available. The article you just read is designed to impart the basic information you require to design a robust
fitness program that you can use to achieve your fitness goals.