The Ultimate Guide to Effective Bowflex Max Trainer Workouts

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Bowflex Max Trainer is a highly sought-after piece of equipment at the height of its popularity. Here are some practical tips and tricks on effective Bowflex Max Trainer workouts for anyone looking to get into better shape. These machines provide a great aerobic and anaerobic exercise that will truly help you reach your fitness goals.

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Comparing the Bowflex Max Trainer Against Other Home Fitness Equipment

Bowflex Max Trainer - calories

To decide what piece of exercise equipment to buy, you need to compare the Bowflex Max Trainer with other popular home fitness equipment. If you are looking for an easy to use at-home workout machine that lets you do lots of exercises, consider purchasing a Bowflex Max Trainer. It will give you multiple options and built-in resistance and digital resistance technology – things that a treadmill or an elliptical machine can never do.

If you want to target your specific muscle groups with different exercises, then a Bowflex Max Trainer is the best home fitness equipment for you. The Bowflex Max Trainer is an excellent home gym workout machine, and it is a sturdy device built to last. Also, Max Trainer burns 2.5x more calories compared to other machines.

Workout with your Max Trainer

Bowflex Max Trainer - workout

There are workouts that you can use with your Bowflex Max Trainer, not just pre-programmed workout routines. The key to maximizing your Max Trainer’s effectiveness is to combine training styles. For example, if you only wanted to focus on long duration aerobics exercises, you could do so.

You will get the most out of it if you incorporate high-intensity bursts into your routine. This designates muscle fibers that would have otherwise been untouched and allows you to reach your goals faster. With this device, you can mix it up and come up with a routine that is customized for your needs.

Another good way to combine training styles is to do circuit training. In this method, you perform different exercises in rapid succession and then move on to the next exercise with a minimal rest period in between. By combining different training styles, you can work out in a very short amount of time and still get the same results.

Bowflex Max Trainer routines – workout examples

The Bowflex Max Trainer is a workout machine that is designed to provide intense cardiovascular exercise. You can determine what sort of workout you want by selecting the right program with the touch screen. An intense cardio workout is needed for general fitness. It is recommended to perform this at least three times a week.

14-minute Steady-state

Bowflex Max Trainer routines

  • Train at a steady pace for 14 minutes without increasing or decreasing the speed
  • It’s needed to train for 28 or 42 minutes a few times per week

14-minute Interval

  • 25 seconds of HIIT – this is where you train at maximum
  • 80 seconds of low intensity – a more extended period to get the heart rate back to normal
  • repeat high-intensity and low intensity intervals until the 14 minutes are up

Bowflex Max Trainer Circuit Training

Circuit training is more demanding, and it can be introduced just a couple of times per week. It’s not a daily workout plan. But it boosts metabolism and weight loss.

20-minute Circuit Workout

  • 14 minutes of steady-state workout
  • Floor-level bicycle crunches – 30 seconds
  • Hold a plank – up to 30 seconds
  • Push-ups – 30 seconds
  • Squats – 30 seconds
  • Triceps dips – 30 seconds
  • Burpees – 30 seconds
  • Cross crunches – 30 seconds
  • Arm circles – 30 seconds
  • Lunges – 30 seconds
  • Left side plank – 30 seconds
  • Right side plank – 30 seconds
  • Leg raises – 30 seconds

This workout is very intense, so it lasts only 20 minutes. But if you feel you can go on, increase every exercise from 30 to 40 seconds.

Which Max Trainer workout is the best?

Why is this question so difficult to answer? There are a few Bowflex Max Trainer workouts that you can follow to get a full-body workout. You can use strength training exercises, cardio exercises, or a combination of them. The way to know which routine is the best for you is to try, experiment with exercises and settings of the Bowflex Max Trainer, and soon enough, you will find your favorite. Try to use the same routine for a month, after which it will be much easier to choose the best Bowflex Max Trainer workout.

The Uniqueness of the Max Trainer

Bowflex Max Trainer - JRNY Digital Fitness Platform

The Bowflex Max Trainer is a dual-action, air-resistance machine that provides a total body workout. It has 8 preset workouts, which are customizable to individual needs. The variety of workouts is designed to give the user a full-body, low-impact cardio workout. When the user pumps the handrails, air resistance and a set of gears move the upper weight stack upward and downward.

The user can adjust the speed, 20 levels of resistance, and depth of the gears. The weight stack moves in both directions because it is mounted to a carriage that runs on rollers. With Bowflex Max Trainer, you also get one year of JRNY Digital Fitness Platform membership for free, which gives you tailored workouts, on-demand classes, streaming shows, and more.


In the majority of cases, doing your workouts at home will prove to be more advantageous than spending time in a gym. This is especially true if you desire both privacy and safety while exercising. You don’t have to worry about other people disturbing or watching you work out at home. If your goal is to start using Bowflex Max Trainer at home, this Ultimate Guide has a lot of information. For folks who really want to invest in a good Bowflex for home use, this will help them get fit, lose weight, and be healthier.

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