Bowflex® Bodyweight Workout | Five-Minute Cardio Blast Workout
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- čas přidán 13. 07. 2024
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Sometimes fitting a 30 minute workout into your day can be a challenge, or even a complete no-go. We don't want you to miss out on getting a workout in just because of time restraints though, so we put together this five-minute cardio workout so you can get a quick cardio blast in. Squeeze this in once in the morning, and once in the evening, or if you have time, go through it a couple times in one shot. Whatever fits your schedule.
Here’s what the cardio workout includes:
7 exercises for 30 seconds each with 15 seconds of active recovery jogging between each exercise. Since each exercise is only done for 30 seconds, be sure to challenge yourself to maximize your results in the short amount of time this workout takes.
Total time: 5 minutes
Skaters - 30 seconds
Jog in place - 15 seconds
Jumping Jacks - 30 seconds
Jog in place - 15 seconds
Mountain Climbers - 30 seconds
Jog in place - 15 seconds
Jump Lunges - 30 seconds
Jog in place - 15 seconds
High Knees - 30 seconds
Jog in place - 15 seconds
Squat Punches - 30 seconds
Jog in place - 15 seconds
Burpees - 30 seconds
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. - Sport
Him: "You're getting the abs, you're getting the legs. YOU'RE BURNING CALORIES"
Me:*sitting in bathroom and watching* you betcha
So trueeee😂😂😂😂😂😂😂
Bro sameee when I run outta breath I just lay on the floor lmfao
Lol caught me
The dude talking is the reason I finished this cardio with no stops. He makes the time pass by cause he's talking.
Same here..he makes it easy to do the exercise with encouragement conversation
Yes
Same here I also did without stop
I agree 😊 he's fantastic
On point... true for me too
HE's excercising only his tongue.
oddream oddreamberlin I can think of another muscle active in that excercise
😂👅👀🙎
Exactly, at least he should mention the key points of those exercises, so people at home may conduct them correctly.
he reminds me of Michael Scott
@simplemindsforever well ur 10
When you've been going for 5 min and then you look at the stopwatch and it says 53 sec.
😂
lol
I love how many people are trying to changes their life! lets do this!
Yes bro succes
Your comment feels even more inspiring after doing this workout
Yeahhhh
Let's fucking gooooooooo
Everytime I hear Tom say "up next Jump Lunges" you can literally see my soul leave my body.
100℅ agree
LOL
Hahahaha yess
My abs are awesome. I love them since they're the best and most important part of my physique. That's why I have layers and layers of fat to protect them.
🤣
Not gonna lie.. They got us in the first half
Vader dude you had me at the first part
😂
Oh my god, CLASSIC
The dude talking really made me go faster when he said “go faster to get more results.”
Same hhaha
Same! I'm starting a new diet + workout and I'm on my second day. Planning to exercise to this video everyday for 2 months
I know right, really got me to push
@@madilopez6384 I would but I don't want to exercise while I'm on my period
@@coobeeethics4856 exercising on your period is the best time, but I get it, it different for everyone
I been doing this for 5 days and already seeing results
+Snatches Vu, that is wonderful to hear. Glad to hear you are having such great success. - Marlo, Bowflex Team
What kind of results??
How much did you loose now
You do it for 5 minutes?? Or do you repeat the circuit??
How many rounds
the best cardio workout
You made me come here thank you✨😌
@@shezakhan2322 ahh yay so glad!! enjoy it xx
I am literally here from your vlog. I love you so so so much. Moving to Australia soon. Would love to meet you❤️
here from your vlog! i love this cardio workout so much, it keeps me motivated and is a great start to the day
Came here from your video maskit love from India to you 😘💖
No one gonna talk about how his name is Tom Holland
Honestly, I was thinking about Tom Holland the whole video which was great because I had so much more motivation 🤣
Ikr I was thinking the same thing
because we are not new here noob..
Lol instantly looked closely to the guy's face right when I read his name 😂
Who's Tom Holland??
Love the music, makes me wanna get out of bed and work out with them
i’ve been doing this workout every other day since late january 2021 (with the exception of the weekends, which are my rest days) and i’ve lost so much weight. this and the two minute minute cardio warm up are the only two cardio exercises i’ve been doing and they’ve made incredible changes to both my physique and stamina. if anyone is having a hard time figuring out whether this works or not, IT DOES!
did you make any changes to your diet?
Their bodies are intimidating yet motivating at the same time 🤣💕
0:30 when he says 15 minutes of nice easy jogging don’t be to disappointed when it’s only 15 seconds.😂
When those burpees came, my legs were like "no ma'am"
Been doing this for about two weeks now. I'm not seeing fat loss but i am "skinny fat" so i dont expect to be shedding punds like a dogs summer coat. But i do feel myself finding it easier to do so i'm taking that as progress.
Going to ramp up to two of these a day.
Thanks for posting this. It keeps my mind healthy too x
Yo brah
Hope you looking much better now
Back after 2 years still the best 5 min cardio workout I have ever seen.
Hahahahah fr same.
Yeah lol. I am doing this for like three years and it's still the best.
I am so out of shape though.
@@elioracoker7446 hi brother what sup?
As u r already doing it for 3 years so it means you re already an intermediatory or an advance level, so.what you can do is you can do the same sets 2-3 times continuously and after that you can do a little bit of abs, also and remember to have a good diet and most importantly eat your dinner 4 hours before your bed time thats the key for better body physique.
Hope it will help bruda
Ikr, same here 👌
"Yo will get upper body and lower body"that is the best motivation I got
I thought the girls were animated, they are so perfect and motivating
Lol..I thought I was the only one who thought that....😂
I did this five times in a row. It's hard, but at the end you're glowing. Love living in California bc I can do this in my backyard.
+Ava Nolan that's amazing, keep up the great work!! --Bowflex Team
5x omg
I've been doing this workout since the lockdown started and only realizing now that at the beginning he said "15 minutes of jogging in between" when it's a 5 minute work out 😂
Have you seen big results?
@@coobeeethics4856 very very big results😊
𝘿𝙞𝙙 𝙮𝙤𝙪 𝙨𝙚𝙚 𝙧𝙚𝙨𝙪𝙡𝙩𝙨??
Lol😂😂😂
@@KhanyisileMzizii I wanted a streak, but I don't exercise on my period
“My favorite, burpees”
*intense war flashbacks*
mayyn its so effective! i was doing another set of exercises for almost 8 minutes and lost 4 kgs in 5 days. but this takes it to another level. sweating like i dont know what! this is insane! m gonna do 2 sets in a row and update a week later! i promise! i just need 1 or 2 likes so that i may find my comment easily a week later :) see ya!
UPDATE : well it didnt work out too well but maybe it is because i didnt do it consistantly... anyways i did lose 1.5 kgs almost. gonna do it another week :)
:)
You got this!!
@@Ella-fj5ef i dont think its working :'(
Azka Asim ow that’s okay, try other workouts and don’t give up I believe in you!! Also don’t forget to eat healthy and drink plenty of water!
@@Ella-fj5ef bruhh youre making me cry!! why so supportive ?!
Wish I had started sooner, but I'm gonna do this workout everyday
+wethehiddles Late is always better than never! Thanks for the comment, and we wish you the best of luck on your new fitness journey! - Mandy, Bowflex Team
wethehiddles me too I have been losing weight just make sure you also eat healthy than you are good to go
wethehiddles how old are u! I started this year iam 39
Brown Hazel great tips 👌 workout and healthy food I will write this on my wall ...
@@munirafaquir1837 I am 65, just started last night.
3:45
I stopped after high knees run i feel like my heart going out if my body omggg
Tom and the girls push me every morning. Just turned 63, lost 20 lbs and getting stronger everyday.
For those who wanted the song, It's "The Bass" by DJ Flashback and Jason Jaxx
@Evan McAmis shut up
Thanks!
Thank you
Your comment should be pinned
I almost died..But i did it 😫
+Simona Great job! - Marlo, Bowflex Team
Same
My heart was jumping like a frog
Same... Because it is first time I'm doing exercises
been doing this for almost 2 months now and I absolutely love it. Finally can do two in a row of the complete routine. Thank you for this amazing burner :)
How's your results??
Wow you were SO motovating! Thank you
+Jungshook Thanks so much for the comment! - Amanda, Bowflex Team
Bowflex me
Jungshook cdvzhjvsj
Jungshook BTS ASDFGHJKL
Jungshook lmao
Thank you for this workout. It’s a great introduction to exercise again after depression. It’s not too long to seem impossible ❤️ my therapist said exercise and meditation is a great tool while we work though the problems I have so I am trying to do both. This workout is not too intense, and if it is still too intense for some people I recommend just doing jumping jacks between each jogging session! Those were the easiest if burpees and mountain climbing is too much… it was for me the first time.
This is how many times I’ll do the workout
👇🏽
5 times xd good luck
Did all 5
This actually makes u sweat hella and I do 1 hour of this every day to sweat more and I’m already seeing results💀on my mom also doing the 100 push up challenge every day
5 times a day????????????????
u done goofed
I just did this at 6am and holy hell I died but am gonna do this everyday !
Still up?
@@blood1612 LOL, wbn?
Finally a real-life-workout! He is talking the whole time about what is to do meanwhile she's doing it.
I'm gonna add these exercise in my routine from tomorrow onwards.
+Pritpal Singh Thank you for your comments! We are glad to hear you are enjoying our videos! We recommend adding this in at least 3 times a week for the best results. -Amanda, Bowflex Team
Pritpal Singh I tell myself that everyday... Still haven't started.
I am doing Everything modified. Works well for me. I have to add some more running in place at the end to bring my heart rate back down. I pair this with the 5 minute stretch. Thank you!
Who's watching this because of coronavirus and the gyms are closed?
Same
Meeee
Here! i love these videos
meeee
🤣🤣👋
Even though it’s short, it’s very motivational and effective, loved this so much I have been doing them everyday (except weekends) since the start of my fitness journey and I have seen such great results.
So this is better than my 30-40 min workout. I will be investing very little time and reap a bigger effort if I can keep it up. Plus I am thankful that this doesn't require a mat.
Great workout! I do this with your mini leg workout and 6 min. standing abs one and it is a great well rounded effective workout. Thanks for the short 6 min. videos!
+a c We are happy to hear the workouts are effective for you and that you are enjoying them. Keep it up - Marlo, Bowflex Team
WHY NO ONE'S TALKING ABOUT THE FACT THAT HIS NAME IS TOM HOLLAND
This is my second workout workout of yours I have completed today! I'm loving them so much
+Yasmin H way to rock two workouts! So happy you are loving them! -Quinn, Bowflex Team
This excrise s one of the best. It's been 1 week now nd I'm seeing the result n it. I love it
with this training I think I'll get results within 15 days , awesome job bowflex
+Gema D You will definitely see some great results in no time! - Mandy, Bowflex Team
💋
Tom Holland is the only one who stops me from giving up 😄... sweat more and strengthen more💪🏋️♀️
Actually this is my favorite part of my workout. So, Thank you very much. It keeps me fit. 💓
man's kept on telling me good job while i'm looking like a dead tadpole here
Thank you so much for your videos! They are so hard, but they are so useful! I really thank you foe your work, it helps me a lot! I do this every day, and i am very tired and exhausted after this, but it's just five minutes really hard work and after it I can relax. I find it very difficulr, but i enjoy this so much!
+Anna Mezei We love to hear that these workouts are working great for you. We know they can be difficult but do get easier with time. Keep up the great work!!! - Marlo, Bowflex Team
This was my son's homework given by his physical education teacher, but while I was explaining the exercises to him, they became interesting to me. So, I've been practicing them for 10 days, in the morning and I feel great. Great work Bowflex.
For this level, real good work out. Straight into the workout, no fluff. Thank you.
His name being Tom Holland gives me motivation in a strange way
soul: "This is going to be fine, it's only 5 minutes."
body after 5 minutes: Y O U D I E D
Wow! What a great workout!! Only five minutes and I’m really feeling it. Gonna do it every morning before breakfast! 🥵😅
First time doing it. Not in great shape I'd say I'm average weight,
Day one: it was actually really easy to do, but It makes you sweat a lot so the first day was an absolute success, but I'm gonna do this twice a day, one in the morning and one at night, :) ✔️
Day 2: I didn't get to do it today since I had to visit my cousin, and go shopping, BTW we social distanced before karens come for me. I'll be doing it tomorrow, and We'll see how it goes, BUT I have a idea, everytime someone comments I'm going to do the exercise UwU. :). 2ND Day doing it my heart I beating really fats but I can definitely tell I'm sweating a lot, my heart rate has calmed down a lot since last time so I can tell something is working, ✔️
Day 3: It was actually a lot easier, I just woke up and I'm not feeling a lot of pain or anything so that's good, My core feels slightly more hard, and I'm really happy about that :) ✔️
My core is a lot stronger now and I've lost some weight, 🖤
OK I've definitely seen progress! My core feels so much stronger, and I've seen fat loss
1 month of doing it- I've officially lost 1 stone :), PS I've been doing omad with it :)
Nobody cares about you daily gym routine buddy
@@instinct_benji I'm just posting results, since a lot of people do look through the comments, to see progress and to see if it's worth their time, no need to be salty, if it's not harming you. :)
Joltz FN nobody cares about what you have to say
@@edwinmejia1394 thank you :)
omg hi kirishima
I'm 62 and find it amazingly doable. 👍
Those girls look perfectly fit and amazing ❤
I found this video in May 2019.. amazing workout. Follwing this in my routine exercise ever since I watched it..Thanks for making this video.
+aayushi verma So glad to hear you like the videos. How are your workouts going? Keep up the great work! Bowflex, Team
This was great, there are days I want to do something but meetings and life require my attention in another way and this one I can squeeze in anywhere without people bothering me for being late or not present. Maybe I can plan multiple of these scattered throughout the day 🙏 we keep each other motivated. Thank you all! 💪
You know the workout is gonna be good when It’s Spider-Man teaching you
Love this 5 min workout
Just during quarantine I was like I’ll do a bit of cardio to burn the extra food I was like this one it’s only 5 mins well let me tell u I’m dying
Keep pushing you can do this!!
Thank u 😊
So is this effective, I am doing this as warmup for two pamela workouts
I ve tried several workouts according to videos, but this channel is one the best ones so far (at least for beginners)
Love this ❤️❤️❤️it is not simply physical effort requested but very mental skill too!
I NEED MY ASTHMA PUMP RN. IM OUTTA BREATH. IM DYING. CALL AMBULANCE CALL AMBULANCE
This is how many times I’ll do the workout
if you just started 3 times, and if you are more advanced 5-6 times. It also depends on your goals :)
heee same here
You sure do have your work cut out for you, don't you?
This workout is amazing seriously this is my first workout in my life ❤️ and I am in love with this workouts
I FOLLOWED BowFlex bcoz of quarantine. But I STAYED here coz am motivated by their short burst of exercises. I LOVE it coz I am seeing results.. ❤️
I really like the combination and how he does the motivation.
Now i am doing 2-3 video /day and i do it back to back.
( cardio - plank - abs ).
+Clerissa Livia Thanks for the feedback, and it sounds like you are making some great progress. You will see some awesome results in no time! - Mandy, Bowflex Team
Day 1:✅it looks easy but hard to do😅
Day 2:✅
Day 3:✅
Day 4:✅
The best coach ,I love him,do more videos please!!!❤️❤️❤️
A great quick cardio blast workout, thank you for sharing, easy to fit into the day!
I love it! Love it!! Love it!!!
I managed to finish but was practically wheezing 😂
Boy! Am way out of shape🤣
Did this for a week, twice a day, and i definitely see results
Doing this for third day on trot now!
I'm shocked to see that I can actually do this.
This is the best feeling ever!!
8-18-2021 - Yay! Finished the workout without breaks. Love this video, will come back again for more!
i switch these workouts up every day . . (so im only doing around 5min a day) recently did hr long crossfit workout with a friend who coaches there and could keep up just fine hiit training really works !
+shirtless savage We are really glad to hear this is helping you progress in your fitness journey! Thanks for the comment! -Amanda, Bowflex Team
how I wish you can couch me but the distance is very far
That fitness was helping I'm right now losing fat thank u for this work out video
Throw in intermittent fasting and your energy levels will soar! Yes, it WILL take discipline to get into it at first but the results are SOOO worth it and before you know it you won't want to work out any other way!!! I've always been an exercise enthusiast, but since I started working out fasted, it really allowed me to compare to how sluggish I was before. I can now complete HIIT workouts with greater ease and my stamina is MUCH better.
The is the best 5 mins cardio ive everrr done . I love it . I use it as a warm up👍
+Nidal Aljahwari Glad to hear this video is working great for you. Keep it up! - Marlo, Bowflex Team
That really worked. Thank you. Great content.
this guy is amazing, very motivating
There is no pain there is no gain but here simple 5minuts will give more results nice video Sir
You NEVER stop like that! Carry on gently running/quick walking for 3 minutes.
Perfect! Perfect! Perfect! That's all I needed for my morning boost!!! 🏋👌🏋️🔥☀️🔥👌
These girls have got great physical structure..
Trainer Tom is awesome
Inspirational 🙏
awesome workout me and my little btother are doing this and we are seeing some awsome results thanks
+Damil We are so happy to hear you both are seeing results. Makes working out that much more fun. - Marlo, Bowflex Team
I am doing this exercises regularly..for the past 4 months... I had lost 2 kgs....Will continue doing this..
I had lost 2kgs in one weeks with leslie sanson workouts
Love this workout, really greats the blood pumping.
Thanks for this, great little cardio workout that gets blood pumping and me feeling great
Killer! Love this as my daily warmup.
+Caitlin below is a link to our home gyms for you. This will give you the pricing and current promotions we are running. - Marlo, Bowflex Team
www.bowflex.com/home-gyms/
+Caitlin sorry sent you the wrong message. We are so happy to hear you are enjoying the warmups. Keep up the great work! - Marlo, Bowflex Team
Great exercise. I will do this twice a day for one month and I will keep you guys updated. I currently weight 94.3 kilogram & my length is 1,74 cm. I hope to achieve great results.
please update..I need to see how u progress. Good luck
Fearless Gail you can do it!👍🏼👍🏼
Do 3 days followed by 1 day rest.
I will soon give you guys a update
Fearless Gail update?
I am doing exercises since I was 12 , this cardio workout is good for intermediate, if you are beginner u should not do it directly and ifu are pro you should add pushups to burpees and do this circuit for 2 times
I've been doing this all week, it's all I've had time for and energy for. Good quick workout! 5 minutes is better than no minutes.
+hlb0111 Absolutely! Keep up the great work! - Mandy, Bowflex Team
you guys are amazing I did standing abs video yesterday damn my abs were hurting burning lov this type of burning sensation and this one today and I repeat this circuit for 2or 4 times and it give you results Iam kind of person who gets bored easily but love working out and if new videos more energy n excitement keep coming more videos and if you can get your heart rate up in 5 or 10 minutes and targeting the place where you want to get toned lov you Bowflex
+Saima Khan Thanks so much for feedback, and definitely keep up the great work! - Mandy, Bowflex Team
The best ever.
Thank you
Did it worked?
I typically do this type of exercises when not having enough time, and seriously 10 minutes is enough to strengthen muscle and endurance. Gotta implement some of your techniques into my workout routine and video, thanks!!
Also what I love about this... they don't repeat the exercises. It's nice to have new exercises the whole way through instead of just repeating the same ones over and over again
+Melissa Kjos We like to incorporate a variety of exercises to keep you on your toes! Thanks for the comment, and we are so glad to hear you are enjoying the workout. - Mandy, Bowflex Team
I got motivated by watching this. Maybe the ladies inspired me. I did my first round now. I almost died. I promise to do this everyday for 6 months. I'll update you'll about the results.
How it is going ?
@@andreeaionita1373 hey thanks for asking. I'm more active than before.. I try to do it at least 4 times a week now.. I have lost about 5 kilos
@@prathyushram7983 I'm glad to hear that.Keep going on and good luck!
@@andreeaionita1373 are you one of the girls in the video? 😉
doing 6 reps of this, 2-3 times a day. works amazing
You have a problem man.
Giorgi Eufshi 🤣🤣
Tom Holland gives a great explanation of each exer8,even in the standing ab video. A great coach too. Motivating👏👏👍👍👍
Very very motivating guys . Every videos were so amazing I am going to start from now onwards.