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Bowflex® Bodyweight Workout | Four-Minute Cardio Workout for Your Heart
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- čas přidán 14. 08. 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.BowflexInsi... - 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.
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!! :)
czcams.com/video/-vkvJbqHM-w/video.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 !
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
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
My husband and I completed this together and enjoyed it 💪🏽
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
Thank you.
Im out of breath doing this😞 will do this everyday to strengthen my heart😌
Burpees are the most hardest for me..
Beautiful workout helping me keep my health up right now. Not too much for me just enough. Thank you for this. 👍🏼
I love cardio workouts for my heart when I do this i looss weaht can you gimme another workout tomorrow.
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?
Good lord I'm so out of shape. I can't even finish a 4 min exercise and I feel like I'm dying.
Sir I'm getting heart weak right now,so keep doing all like that wonderful exercises,so I hope you help me?
THANK YOU BOWFLEX!!!
*with love from Namibia
Wow after doing it I fell I have clim mountains it's just what I was expecting
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.
This was a good work out very effect home exercise trying to stay fit subscribed
Im pressed 4 time so i will b doing bowflex quick routines 2day! 💖💪💃
After the six minute body hit work out then this is my 2 minutes ending work out. 😊
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
Bowflex you have transformed my body. Love you!
Nice exercise for heart and for health
Life saver. Best cardio exercise.
I can't believe it's been 8 years. I'm still doing this and I feel great!
Awesome, exactly what i wanted!! 👌🏻👏🏻
+bigproblembroooo We are so glad to hear this! - Mandy, Bowflex Team
Sir, My pulse rate is very high.While I have done the exercise my pulse rate came normal. Thank you for valuable exercise sir.,
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.
Thank you now I have something to prevent my heart attack from getting serious
Great workout!! Thank you, God Bless
I’m out of breath just watching this
+Cayla you got this. - Marlo, Bowflex Team
🤣🤣🤣
Thanks for this! It helps me. ❤️❤️
Oh my god this is awesome
I did this sport 4 times with my brother and i feel aay better now😚
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.
Wow this worked out great!
+OceanPlantsLove We are happy to hear you are enjoying the workout! - Amanda, Bowflex Team
Thanks for sharing
What a work out thanks
Good excercise thanks
Great video. Good energy. Really encouraging host. Fab.
Great short exercise.
Excellent cardio workout
+ishwar rana Glad you like. Keep up the great work! - Marlo, Bowflex Team
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.
Fabulous!!
Thanks very much.
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.
Thanks blowflex easy and simple
Hope it'll help me when my anxiety disorder attacks
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
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
THANKS. GREAT
nice cardio
Great stuff thanks
So helpful
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
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
I love this 🚴🏿🚴🏿
Awesome
Good stuff, thank you
Good work 👍
when he said his name was Tom Holland I lost it
I love you guys god blessed you
I know I have a heart coz I feel it beating like crazy! 💓💓💓
Nice and simple :)
+Melody Nova Thanks for the comment! -Amanda, Bowflex Team
No problem, It's a very nice and simple workout
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.
👍 😱 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
Thnks ...for this
How many times r there this excsic morning evening ya only one time morning
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
Thank you
+Firstclasslady100 You are very welcome, and thanks for checking out the video! - Mandy, Bowflex Team
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?
excellent
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.
Hey, how often should I do this workout, and how many rounds to get good cardio?
❤❤❤
😊😊
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
Hello dear! This exercise saves my heart. Thank you so much I love you! 😘😘😘
nice👍🏻👍🏻
I have chest pain can this exercise is beneficial to 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
Is it useful for slow heart rate? My heart rate is vary from 48 to 58. Could l increase it through this exercise?
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
czcams.com/video/0r_XSiNwnkY/video.html
Suuuper💖
+Slavica Fabijan Thanks for the comment! - Mandy, Bowflex Team
I dont workout at all. I have such a low stamina capacity, that everytime i wake up, im out of breathe, im there gasping and weezing for air, even when i get up to sit down, im at a lost of breathe, and i have bad asthma and high cholesterol, 😞🥺im gonna die young..... I need encouragement for working out, my parents thinks its funny that i have so many health and mental issues at 17, they say at my age its not a big deal cuz im not their age... In all reality, its way worst for me than them, cuz i am supposed to have a long life ahead of me, but might be shortened for the lack of things i do to help my self, having issues at a young age is way way worst than having it at an old age 🙄more can happen, and it gets worst over the years 😒😒ahhhh😭
Don't worry keep doing exercise and one day you won't lost your breath even after doing this workout god bless you..
And I will pray for you
Keep trying! That’s all that matters!
It's good that you realized you should workout but it's bad that you are depressed. Your parents are right in the sense that you still are young and can do wonders! So start exercising and good diet plan and feel better and happy! It's good to include all natural and homemade foods in your diet and drink enough milk.
Perform this exercise every 30 minutes to 2 hour. You don't have to do all of it. Try 1.5 minutes minimally. Your breathing is due to asthma from not exercising enough maybe. You need to breathe.
Good🤗
Would this classify as Hiit? I'm trying to find the correct category for my Google Fit app
How fast can we see weight loss?
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
only four minute workout thats it?
Breeze through this
I have hyoertension and im fat, ill give it a try even if i get shortness of breath fast.
+arkchanger We would recommend checking with your physician. We do offer many great workout videos. You can create a play list with all of your favorite videos so they are nice and easy to find. - Marlo, Bowflex Team
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
M a heart patient 😑😣😣can I do dis type of exercise like jumping n all ,,,,,,I feel so tired too fast n my heart beat become faster I mean it's not normal 😑
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...
It's spiderma... ooh no wait...
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
Kamusta? Kinsay naa diri para sa PATH-FIT oy? Jusko
i have a fast heartbeats, is that help me?
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