BOWFLEX 30-MINUTE FULL-BODY WORKOUT
30 Minute Full Body Circuit
If you are looking to shed pounds, your best bet is to combine cardio and strength training. Cardio increases
your heart rate and burns stored calories, while strength training builds muscle. As muscle tissue takes more
energy to maintain than fat, it stands to reason that the more muscle you have, the more resting calories you will
burn on a daily basis, simply because your body requires more energy to carry out its basic functions when your
muscle-to-fat ratio is greater. Bowflex
By using just the Max Trainer machine and an ordinary chair, you can accomplish a full-body cardio and
strength-training workout in 30 minutes at home using the workout plan below.
Cardio on the Max Trainer (14 minutes):
An interval workout on the Max Trainer machine will adjust your workouts through periods of intense cardio followed
by periods of more moderate activity. By engaging in high intensity interval training, you can increase your
maximum aerobic capacity (your body's ability to use oxygen for energy). The better your body can utilize the
oxygen, the stronger and faster you can become. Since this level of intensity is not sustainable, it is best to
follow intervals of exercise with periods of rest or more moderate activity, to give your body a break. Following
these principles is exactly what the Max Trainer® machine was built to do.
BOWFLEX 30-MINUTE FULL-BODY WORKOUT
Full-Body Interval Weight Training (16 minutes):
If you're away from your Bowflex Max Trainer exercise equipment you can still build muscle by applying the same
type of interval training principle and selecting exercises that use gravity for resistance. Interval training is
accomplished here simply by frequently switching exercises to target a different muscle group at a time, allowing
each group time to rest before continuing again. Perform each exercise as many times as you can in the time noted,
using proper form for each rep.
Bicycle crunches — 30 seconds
Push-ups — 30 seconds
Plank — 60 seconds
Squats — 30 seconds
Chair triceps dips — 30 seconds
Cross crunches — 30 seconds
Burpees — 60 seconds
Wall sit — 30 seconds
Side plank (right side) — 30 Seconds
Side plank (left side) — 30 Seconds
Decline push-ups w/chair — 30 seconds
Lunges — 30 seconds
Double crunches — 30 seconds
Arm circles — 30 seconds
Repeat these exercises one more time, and you're done!
Tips To Help You Reach Your Fitness Goals
While staying fit is something that some individuals find easy to do, others need a lot of
planning and assistance to achieve this goal. Regardless of where you fit in the spectrum, the tips provided here
can help you improve your overall level of fitness.
Planning your workout with a routine will be easier if you start by purchasing the services of a personal
trainer. A quality trainer can help you figure out your goals and assess your strengths and weaknesses so they can
develop the best fitness program for you. It can be a bit scary the first time you go to the gym, so do yourself a
favor and let a professional get you started. Hiring a professional will put you on a path you'll be motivated to
There are lots of different types of exercise routines and classes that keep you feeling energized and
motivated. By changing your routine on a daily basis you will find additional things to keep you going. It adds fun
to your workouts, which will make you want to head back to the fitness center. Give a yoga class a try or dancing.
You might also try kickboxing or signing up for a boot camp class. Even if you try each class only once, you are
still becoming more fit.
Record each thing you do on a daily basis. Log what you eat and any exercise you do. If you think it will help,
record the day's weather. This way, you can reflect on highs, lows and obstacles you encounter. If you miss a
workout, list the reason why that happened.
If you'd like to improve your muscle mass, then you should do less reps, but lift a greater amount of weight.
Focus on one muscle group at a time: start with your chest for instance. Do a warm-up set by lifting weights that
are easy to lift. Doing 15 to 20 reps of your warm-up weight is ideal. The second set should be 6 to 8 reps at a
heavier weight. Add five more pounds to the weight and repeat the third set.
Carve out time in your busy schedule to exercise. Making the conscious effort to take the stairs instead of the
elevator can result in weight loss and improvement of life.
Press on the padding with your finger to make sure the bench is padded enough for you before working out on it.
If the padding is so thin that you can feel the wood on the bottom, look for a better machine. Working on a machine
like the one described above can hurt your back.
Some people overdo exercise because it doesn't seem to burn the calories that people expect it to. When you
overdo exercise, you risk muscle damage, joint damage, heart problems and dehydration. You will eventually become
anaerobic, and in that state your body will not metabolize fat.
Try counting in reverse. Start from the top, and count down instead of counting to the amount of reps you are
doing. Your workout will seem shorter when you think in terms of smaller steps. It is also very motivating.
If you'd like to get fit while helping your community, look for ways to volunteer. There's lots of great
physical jobs that a volunteer force can do. You can help your community and burn calories.
Yard work is an easy way to stay active while doing something productive around the house. Yard work is
something that always needs doing and can always provide you a workout. Yard work and exercise goals are easily
combined. Getting yourself outdoors and moving around at least one day out of the week will allow you to burn
calories while doing something productive. You will get so caught up in your yard that you won't realize how much
time is going by. Not only will you have an excellent yard, you will have an excellent body to match.
When possible, try to workout outdoors. Think about doing something outside. Ride a bike, or jog on the beach.
If your workouts are interesting, you will have an easier time completing them. Exercising outside can clear your
thinking and reduce your levels of stress.
Build strong ab muscles to get the highest fitness level possible. Sit-ups are an easy way to strengthen and
lengthen your stomach muscles. Your back strength and overall flexibility starts with proper abdominal
You should drink water as often as you can. Your body will dehydrate at a rapid rate when you are working your
muscles. Your body responds to exercising by using sweat glands, which rid the body of heat which causes minor
It can be easy to start working out too intensely. You should take things slow and easy if it has been a while
since you worked out. If your body and muscles are not accustomed to this level of activity, you are more
susceptible to injury.
Work out while you clean your house. Whenever you are cleaning up a spill, do a few sets of lunges. You can even
throw in a few push-ups. This practice of adding micro-workouts to daily activities will really help you get fit
Find some local places that will offer you a chance to use to their machines. For example, sometimes companies
offer workers free access and time in the gym. There are other places as well. If you can find a convenient place
to work out, you are more likely to stick with your program. If you are close to a gym then you should have no
problem finding time to workout.
Eating yogurt regularly provides a great boost to your health. Its beneficial cultures will
be welcomed by your digestion. Yogurt also has the added benefit of containing lots or protein and calcium.
Research suggests that people who consume plenty of dairy tend to be healthier than those who don't.
No matter how experienced or inexperienced you are when it comes to fitness, this article has advice for
everyone. Learn all of the tips and use them in your workout routine. If you put the time into your fitness needs,
it will give you many benefits throughout your entire life.