Bowflex 14 Minute Workout

Bowflex Max 14 Minute Workout

Not sure how to do the Bowflex Max 14 minute workout?

This is the workout that made the Bowflex Max famous – it’s really a specially designed interval training workout for maximum calorie burning.

Interval training is the latest thing in the fitness industry as it’s one of the most effective ways to burn more calories both as you’re working out – AND for hours afterwards! So you could be burning more calories even in your sleep with your Max workouts.

And 14 minutes  – who doesn’t have 14 minutes?

You’ll notice that they work really hard for about 20 – 25 seconds followed by about 80 seconds of recovery time (my favorite part). This high intensity – low intensity cycle is called one interval. In the Bowflex Max 14 minute workout, you only have to do about 8 intervals or cycles of this high-low routine.

Bowflex 14 Minute Workout

And then you’re done! That’s it!

I think this is one of the reasons why people love this machine so much – they can do their 14 minute workout quickly and then be burning calories for the rest of the day – up to 24 hours after their workouts!

Note that these guys in the video are working out on the Bowflex Max M5 trainer, the most popular model in the series. You can learn all about the Bowflex Max 5 – pros and cons – with our review here.

Want to Learn More?

Not sure how to get started with your new Bowflex Max Trainer? This can be a challenging machine – especially if you are not used to exercising on a regular basis.

So I always tell people that you have to work up to it. Here’s a great video from the Bowflex Manufacturer below that shows you exactly how to get started with the Max Trainer and how to work up to those calorie-blasting 14 minute workouts.

Remember to always listen to your  body and only do what you can. You may find that you can only do 3 minutes a day at first – that’s ok.

Don’t worry, you are still burning calories – even for 3 minutes! Plus your body will be able to handle longer workouts much more easily over time. Just don’t quit!

What is the Bowflex Max Trainer Anyway

what is the Bowflex max trainer elliptical

So you may seen all the hype, the ads, the commercials and the success stories and thought to yourself “What IS the Bowflex Max Trainer anyway?”

Great question – and you’re not alone in asking this.

It is a bit confusing because the Bowflex Max looks like an elliptical trainer – but it’s not.

It also looks a bit like a stair climber – but it’s not that either.

It’s actually a blend of both.


bowflex max trainer

I like to call it a climbing elliptical trainer.

It marries the higher-calorie burning motion of a climbing stair climber with the upper body arm motion of an elliptical trainer.

The effect of all this?

Higher calorie burn – which means you get more done in less time.

In fact, during initial testing, Bowflex Max trial users burned up to 600 calories in a half hour – which is incredible.

what is the Bowflex max trainer elliptical

But it’s not just the unique motion that gives you an advantage. It’s also the specially designed Bowflex 14 minute HIIT workout that comes included in every model.

You may have heard of HIIT or High Intensity Interval Training before. This is a special kind of workout that alternates between short, very high intensity periods and longer, less intense periods where your body relaxes and recovers.

It’s been found that HIIT training has several benefits – one of which is that it revs your metabolism for up to 48 hours POST workout.

And you can also burn more calories in a shorter period of time with a HIIT workout than with a standard longer workout.

what is the Bowflex max trainer

The Max trainer seems to have been designed specifically for the HIIT workout.

And with the special 14 minute HIIT workout included in every machine, Bowflex claims you can get weight loss results in just 14 minutes a day. Of course you can go for longer if you want.

But if you’re time-starved and still want to lose weight or maintain your weight, this is a great way to do it.

what is the Bowflex max

Types of Bowflex Max Trainers
There are 3 different models you can choose from when it comes to the Max Trainer.

The most affordable model is the Bowflex Max M3, coming in around $1000. This is a scaled down version of the main Max Trainer – the M5.

It still gives you the 14 minute workout but it doesn’t give you as much in the way of console extras or resistance levels.

The M5 Max Trainer is the most popular Max model coming in around $1600. It gives you a brighter console than the M3 and double the resistance levels with more built-in workouts as well.

The premium model is the Bowflex Max M7 which gives you all the bells and whistles including a smart-training features, upgraded console with media shelf, commercial-grade grips and upgraded racing pedals.

what is the Bowflex max elliptical
Bowflex Max M7
Other Benefits of the Bowflex Max Trainer
Along with the faster calorie-burning benefits of this machine, you also get a few more benefits vs other fitness equipment. For example it has a smaller footprint than a treadmill or a standard elliptical trainer.

So if you have a condo or apartment and space is limited, a Max trainer might be the right fit for you.

what is the Bowflex max trainer elliptical

This kind of exercise is also much lower impact than for example, treadmill running. So the Max would be great if you have knee, hip or back problems – or if you suffer from shin splints.

Bowflex also recently added an online tracking feature to the M5 and M7 models as well. You can track your workouts online, graph them, set new goals and see how far you’ve come.

And you can do all of this with the Free Bowflex App – you pay nothing extra for online tracking (the same can’t be said for other brands on the market).

Bowflex max trainer review

Are There Any Drawbacks?
Well, to be fair, there are a few things you should know before buying.

If you’re new to exercising you may find this kind of workout a bit intense. A lot of people have to start on the very first resistance level and work up from there.

Also, unlike a standard elliptical trainer, you don’t get the flexibility to pedal both forward and backwards – which some people really like.

what is the Bowflex max trainer

Bottom Line on the Bowflex Max Trainer?
If you’re looking for an upgrade on the standard elliptical machine – something that gets you faster results in less time – you’ll probably be very happy with the Bowflex Max

Lots of people have lost weight and toned up quickly with this machine – and there are tons of success stories on the website to prove it.

If you’re new to working out, you may have take it slowly at first.

But given how these trainers are exploding in popularity, HIIT training machines like the Max Trainer are probably the wave of the future for home fitness.

Bowflex Max Vs Elliptical Trainer - Which Is Best For You

Trying to decide between the Bowflex Max Vs an elliptical trainer? A lot of people have been intrigued by the popularity of the new Max trainer - which looks very much like an elliptical.

But there are some subtle differences between them that you should know before you buy. This article will lay out the main differences between them to help you decide which one is best for you.

Bowflex Max Vs Elliptical:

#1. Calorie Burning Benefits

In an independent study, the Max was shown to burn up to 2.5 times more calories than a treadmill, stepper or elliptical. And users in the trial study burned up to 600 calories in 30 minutes.

So you definitely have the advantage in terms of weight loss results with the Max. However keep in mind that the Max uses a High Intensity training program to produce these kinds of results.

So if you're not used to exercising regularly, it may take a while to work up to this level of intensity.

#2. Stair Stepping Vs Elliptical Motion

While the Bowflex Max does have upper body arms that are similar to those found on an elliptical machine, the lower body motion is quite different.

The Max uses more of an angled stair-climbing motion whereas with an elliptical trainer, you follow more of an elliptical, running path.

Also, with an elliptical trainer you can go forwards or backwards. Obviously you can't do this with the Max Trainer.

#3. Size

The Max is more compact than most elliptical trainers. It has more of a square footprint, coming in at 2.5 by 3.5 feet - much smaller than an elliptical.

So if you have limited space in your workout area or if you're in a condo or apartment, this might be the better choice for you.

#4. Fitness Entertainment Options

While the Max does come with several built-in workouts and a burn rate motivational tool, the entertainment options are a bit limited.

For example you can find elliptical trainers now with tablet holders or even full color consoles that you don't get with the Max. If that's important to you, then an elliptical trainer might be worth considering.

#5. Options

You have a lot of options when it comes to elliptical trainers. That can be a good or a bad thing. For example there are thousands of different models of ellipticals - how do you choose? So it can be a bit time consuming to research all of your options (as you definitely should be doing!)

On the positive side, you're bound to find some things you like. For example, there are elliptical trainers that fold up and some that even have TV's attached.

The Max only has 2 model options: the more affordable M3 and the premium M5 model. So it's quite easy to compare them.

So those are some of the main differences between the Bowflex Max vs Elliptical trainer. Overall, the Max trainer gives you better results in terms of more calories burned in less time.

But it really comes down to what you want, your budget and your personal workout goals!