The Bowflex 30-Minute Full-Body Workout

30 Minute Full Body Circuit
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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.

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.

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 (See our video on how to do the perfect burpee)
  • 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!

Read about several individuals who have already changed their lives by watching what they eat and exercising with the Bowflex Max Trainer® machine.

For more nutrition, health and fitness tips, check out the Bowflex Insider Blog.