Bowflex® Bodyweight Workout | Four-Minute Cardio Workout for Your Heart
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- Опубліковано 6 чер 2024
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If you’re looking to get your heart rate up with a great cardio workout, but don’t have a lot of time in your day, then this quick cardio workout is for you. This workout takes four exercises and places them into a HIIT format circuit that will be sure to get your heart rate up and leave you sweating. And even better, this workout can easily be repeated to if you have more time to fit a slightly longer workout in.
In this cardio workout, you will be repeating the following four exercises twice. Do each exercise for 20 seconds with 10 seconds of jogging in place between each exercise:
1) Fake Jump Rope
2) Cross Jacks
3) Skaters
4) Burpees
Since this is a quick workout, you want to do the highest level of intensity that you feel you can perform each exercise at to maximize your results. Be sure to be safe though and don’t push yourself to unsafe levels of intensity.
And if you want to follow this up with a quick ab workout, try this one out: • Bowflex® Bodyweight Wo...
Or if planks are more your thing: • Bowflex® Bodyweight Wo...
Other fitness resources you may find helpful:
www.Bowflex.com - Find all the fitness solutions you'll ever need to get on your way to being a healthier you.
www.BowflexInsider.com - Head to the Bowflex Insider blog to read the latest in all things related to fitness and health and find simple ways to start losing weight. - Спорт
I don't exercise enough at all, I just broke out with tears after doing this workout. Doing this made me notice how bad my health is but I am determined to do this everyday to get better! I love that you kept telling us that it does NOT have to be perfect "do what you can do" That is what made me carry out Thank you
+Ashleigh Newton You got this! It will get better over time. Let us know about your success we love updates. Best of luck to you on your fitness journey. - Marlo, Bowflex Team
@Kyla Johnston What's a heart take?
@Kyla Johnston Ha! I'm not health atm but I'm trying :)
Same here.
I wish you all the best
Don't know the level of fitness you are but hope my 3 minute only workouts help!! i have many different and for different levels!! i leave a few links!! hope they are helpful to you!! :)
ua-cam.com/video/-vkvJbqHM-w/v-deo.html
To any student or anyone who routinely spends their time sitting on uncomfortable chairs between four walls at school or at work and doesn't have time or a lot of energy to do a full workout yet still needs to activate their body and blood flow-- this one is definitely for you ! being in that exact situation ten minutes ago i did it twice in a row but even after the first time, it completely replenished my energy levels ! the post workout feeling is exactly the same as with other 30 minutes workouts i'm more used to. will definitely come back to this video a lot !
I can't believe it's been 8 years. I'm still doing this and I feel great!
this is very intense, especially the 'skaters' exercise. This routine alone would strengthen your heart over time.
I feel the skaters was a break but the burpees absolutely killed me.
@@killtrigger16 Yep,the funny thing is you feel more out of breath once you stop than while doing but a great workout,adding a push up makes it more intense
Skaters makes my butt sore
My husband and I completed this together and enjoyed it 💪🏽
Bowflex you have transformed my body. Love you!
just now did this and people might think is nothing trust me once you get into the second set you feel good job
+Jeremy Ramai Thanks for the feedback! -Amanda, Bowflex Team
Thank you boflex i use to do this every day
Beautiful workout helping me keep my health up right now. Not too much for me just enough. Thank you for this. 👍🏼
After first watching ur video of 4 minutes ab work out I really became ur fan. Your each workout video is designed amazingly. Every video of Bowflex is really inspirational to all to get started. Tq
THANK YOU BOWFLEX!!!
*with love from Namibia
Great workout!! Thank you, God Bless
Im out of breath doing this😞 will do this everyday to strengthen my heart😌
This was a good work out very effect home exercise trying to stay fit subscribed
Just finish this short and intense routine. I love it. Thank you!
+sherri johnson We are so glad to hear you are enjoying the workout, and you are very welcome! -Mandy, Bowflex Team
Thanks for this! It helps me. ❤️❤️
Awesome, exactly what i wanted!! 👌🏻👏🏻
+bigproblembroooo We are so glad to hear this! - Mandy, Bowflex Team
I love cardio workouts for my heart when I do this i looss weaht can you gimme another workout tomorrow.
Sir I'm getting heart weak right now,so keep doing all like that wonderful exercises,so I hope you help me?
Good lord I'm so out of shape. I can't even finish a 4 min exercise and I feel like I'm dying.
Life saver. Best cardio exercise.
Wow this worked out great!
+OceanPlantsLove We are happy to hear you are enjoying the workout! - Amanda, Bowflex Team
Great video. Good energy. Really encouraging host. Fab.
Nice exercise for heart and for health
Im pressed 4 time so i will b doing bowflex quick routines 2day! 💖💪💃
Wow after doing it I fell I have clim mountains it's just what I was expecting
After the six minute body hit work out then this is my 2 minutes ending work out. 😊
Thank you.
Great short exercise.
Fabulous!!
Burpees are the most hardest for me..
Excellent cardio workout
+ishwar rana Glad you like. Keep up the great work! - Marlo, Bowflex Team
Did a cardio warm-up (another video by bowflex) followed by this and I am sweating! These short workouts keep me motivated. Also, love how Tom keeps encouraging throughout the video. I have been doing a combination of your short workouts for the past 1.5 months along with calorie counting and I have shed 3.5 kgs
How long did u do the workouts each time?
Thanks blowflex easy and simple
Thanks for sharing
I love it love it love 👍🏻👍🏻👍🏻 I can't breathe but wow this is the best work out I've done yet
+lale can We are so glad to hear you enjoyed the workout! - Mandy, Bowflex Team
See their 6 minute HIIT work out with Stephanie and Ryan.. an unfit person will run out of breath soon.
What a work out thanks
Great stuff thanks
Good excercise thanks
Oh my god this is awesome
Good work 👍
nice cardio
Good stuff, thank you
THANKS. GREAT
I did this sport 4 times with my brother and i feel aay better now😚
So helpful
Thnks ...for this
Thanks very much.
I love this 🚴🏿🚴🏿
Hope it'll help me when my anxiety disorder attacks
Thank you now I have something to prevent my heart attack from getting serious
Awesome
Sir, My pulse rate is very high.While I have done the exercise my pulse rate came normal. Thank you for valuable exercise sir.,
excellent
Thank you
+Firstclasslady100 You are very welcome, and thanks for checking out the video! - Mandy, Bowflex Team
I'm cool with this, did Supreme 90 day and some of the workout reminds me of it.
+Deanna Barnes Thanks for the feedback! - Mandy, Bowflex Team
Nice and simple :)
+Melody Nova Thanks for the comment! -Amanda, Bowflex Team
No problem, It's a very nice and simple workout
i die each time I finish. am doing this every other day only because I get tired fast. I do other routines on a daily basis. Thank you, Bowflex guys, for this great workout video.
Hello dear! This exercise saves my heart. Thank you so much I love you! 😘😘😘
Just 4 minutes & u'll break into sweats of hardwork. Good for making routine in busy daily life. It looked simple but damn it's really intense.
I’m out of breath just watching this
+Cayla you got this. - Marlo, Bowflex Team
🤣🤣🤣
I'm so skinny, so I actually can't do cardio work out, but on the other hand I really think that I have to keep my heart.healthy, and this quick cardio work might be good for me, I can keep my heart healthy without worrying to lose more weight.
nice👍🏻👍🏻
I love you guys god blessed you
Suuuper💖
+Slavica Fabijan Thanks for the comment! - Mandy, Bowflex Team
FYI: I did it and my heart rate was up maximum of 165 bpm and I burnt 10 calories while doing this one.
My heart rate is 130 in normal and i am just 13
Calorie burning is nonsense. First of all there no burning in the body it is biochemical reactions. The whole purpose of exercise is to actually increase the bodies metabolism so that it can consume more calories through the day and have a positive effect on the metabolism such as breaking down fat and increasing muscle mass.
Governments have a lot to answer for with their obsession with calories and cholesterol in food.
Good🤗
Hey, how often should I do this workout, and how many rounds to get good cardio?
Is this all ther is for a cardio workout? I was checking the playlist but cant find any specifically for cardio only..do help 😊love the workout though
+Frankie S Siangshai try this HIIT workout see how you like that. - Marlo, Bowflex Team
ua-cam.com/video/0r_XSiNwnkY/v-deo.html
Having pulamory hypertension this excerices slove the problem
+Rubini G We are so happy to hear that this is helping you, and we appreciate the feedback! - Mandy, Bowflex Team
Does this workout help to build heart endurance, so I will get tired slower? And how many times a week should I do it? When I could see the first results?
Any repeated exercise will increase metabolism and also give each muscle groups and organs better ability to develop endurance.
I know I have a heart coz I feel it beating like crazy! 💓💓💓
when he said his name was Tom Holland I lost it
How many set should i do for this workout or just do 4 minutes and half?
+Hey man Hey guys, You can do this video once a day, or you can use it as an interval workout and do it 2 or 3 times in a row. Below is a link to our blog it will offer you a few longer workout options that you may like. - Marlo, Bowflex Team
www.bowflex.com/blog
Would this classify as Hiit? I'm trying to find the correct category for my Google Fit app
I am enjoying your cardio workout. Can i do it on daily basis.
+ljaz Ahmad We are so glad to hear you are enjoying the workout! We recommend adding this to your routine at least 3 times a week for best results, but you can certainly do it more often if you would like! - Mandy, Bowflex Team
❤❤❤
I have chest pain can this exercise is beneficial to me??
Hello ,,, sir,,, i do, my dumbells workout exercises ,,& yes, I do roop jump of 100 & then dumbells of 5kg of 50 sets & then jumping jack of 50 @ a time & then once again rope skipping of 100,, & then workout with my dumbells of, 5kg for 1 minute,,, i perform (5 to 6 dumbells workout) how should I break my routine of workout & how should I begin with new exercise,, which is in this video,, please please please,, make a video on my question,, thanks,, god bless u
How many times r there this excsic morning evening ya only one time morning
👍 😱 Ohhhhh Emmm Giiii..... 15 minute, aku ingin
Where the time is right sport in the afternoon or in the morning . ? 🤔
((should do it before you go to sleep ??))
thanks 🙏
💪🏼🤙🏼🤙🏼🤙🏼
Do it in morning or Afternoon....with semi empty stomach
will this help my endurance ?
Great question, James! This is an excellent cardio workout, and with consistency, you'll definitely notice an increase in endurance over time. You've got this! -- Dave, Bowflex Team
Is it useful for slow heart rate? My heart rate is vary from 48 to 58. Could l increase it through this exercise?
can it bring heart beats back to normal?
+Pradnya Jadhav Any type of cardiovascular exercise will be good for your heart. However, if you are experiencing an irregular heart beat, high blood pressure, or things along those lines we do recommend consulting with your physician directly. - Mandy, Bowflex Team
Your cardio workouts are extreme. I couldn't even make it through the third exercise 2 weeks ago because I am used to having high blood pressure. With high blood pressure I was extremely strong
I made it through the first set then pushed my way barely through the second set. It was critically out of breath
I immediately went to the 5 minute cardio workout
I made to the third exercise then pushed myself 2 days later to go all of the was way through the entire set
I barely made it
I pushed my way through the sets twice on one day
I substituted the jumping Jack's with cross Jack's when I started and the burpees with pushups.
Normally my blood pressure sy a tolic is between 135 and 156. I am 69 years of age. I took today off
I am extremely weak and all of my muscles hurt
It is dangerous to do what I did but I was very careful and took my blood pressure. Now my blood pressure is 109/ 101. My heart is normal but it is abnormal for me to br normal.
I an going to start again tomorrow and work gently into the 2single then double then triple sets per day.
I never had any experience work so fast
Now I gave to develope my strength again
I can barely lift 400 pounds with 3 fingers on each hand independently as I usually can but I have you develope my strength slowly.
I thank you for the exercises
By the way I was born with high blood pressure. I reversed the high blood pressure to normal in 2cweeks after 69 years of having high blood pressure. I am giving my heart a rest today
😊😊
I am having heart disease and i am getting tired so fast. How am i going to adapt with this workout? this workout is quite complicate for me because am getting tired very fast.
+Visal Sambo We are so sorry to hear about that issue you are having. In regards to this, we would recommend speaking with your physician directly. They will be best be able to determine what type of exercises/workouts you should be doing. - Mandy, Bowflex Team
Sir I have some gastric related problems and From That I was usually getting chest pains and had palpitation for 1 time and I'm doing these exercise will it help me please reply sir
Go and see a doctor and get a check up. I would suggest starting much easier. Do some walks and introduce general exercise but go and see a doctor for a check.
And explain your situation. I would think you are probably just not that fit but be sure and get a check over.
Been told I shouldn't be having any heart problems at my age and I struggled to motivate myself to exercise cause I "never had enough time in the day". 🤣
SumoCato same here I recently been having heart trouble and I’m only 24 so I been doing this workout for over a week now
SumoCato same hahahahaha
Marinaboo Lovely how are you now after doing this heart exercises?
How fast can we see weight loss?
Breeze through this
I'm heart patient. ,is it useful in my condition
+Drganesh Male we would recommend checking with your physician. We are unable to offer any medical advise. - Marlo, Bowflex Team
good exercise. anyway elsa ♥
+fearview Thanks for the comment! - Mandy, Bowflex Team
I have arrhythmia sometimes, (fluttering of heart sometimes for few seconds) according to all doctors it's just anxiety, no heart problem.. My question is can I do little bit from this cardio exercise??
If your doctors give you the go ahead by all means. I would suggest adopting an overall health and lifestyle change. You know green tea, green veg, fish and staying relaxed. Listen to some gentle relaxing music and do breathing exercising to try and get you to relax.
I would suggest taking it easy with exercise and building yourself up. Start with gentle walks and increase things incrementally.
@@bighands69 yes I am doing it slowly and slowly and feeling better by each step...
how many calories does this workout burn?please reply
That's a great question! Everyone is unique, and we don't all burn calories at the same rate. Age, weight, and gender can all impact this number, so it's impossible to determine the exact calorie burn. A good way to determine an accurate number for you, however, would be to wear a heart rate monitoring device while you do the workout! -- Dave, Bowflex Team
I'm getting really tired(almost fainting) halfway through. Is this ok?
+lulwah It sounds like you may be pushing yourself too hard. If you are finding it too difficult/tiring, we recommend doing a shorter version of the workout, and ensuring you are properly hydrated as well! If this continues, we do recommend consulting a physician just to make sure everything is okay. -Amanda, Bowflex Team
When we do this workout in moring or in evening
+Chirag Aggarwal This workout is going to give you some amazing results whether done early or later! We just recommend adding this into your routine at least 3 times a week. - Amanda, Bowflex Team
+Bowflex oh thanks for guidance... I have a question to you that when someone argument with me my heart beat faster and my body starting trembling. Is my heart is weak?
he's not a doctor get a medical help dude.
Most people said evening is the best time to do sports
Chirag Aggarwal it's caused by stress
i have a fast heartbeats, is that help me?
After cardio my blood pressure goes 130/81 and pulse 105 it is normal during exercise.
+Arijit Mitra This would generally be considered a normal Blood Pressure level after doing some cardio exercise. However, normal can vary depending on each person's age, weight, height, etc. We would recommend speaking with your physician directly, and they will best be able to determine what your targets should be! - Mandy, Bowflex Team
Thanks for reply
how many calories i will burn once i do this cardio exercise ?
+Millionaire Master Calorie burn is calculated by so many different factors it would be different for each person. It will take into account your age, weight, gender, heart rate things like that. We apologize we are unable to give you an accurate calorie burn. - Marlo, Bowflex Team
Kamusta? Kinsay naa diri para sa PATH-FIT oy? Jusko