6-Week Home Workout Plan: Strength + Cardio

Posted On Apr 1, 2020 By BowFlex Insider Team

Six weeks. Thirty minutes a day. That's all it takes to build a real fitness habit — one that can support you whether you're just getting started, getting back on track, or looking to level up your current routine. This plan combines full-body strength, targeted upper and lower body training, cardio, and active recovery days, so you're always moving forward without burning out.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Full-Body Strength Cardio Upper Body Strength Active Recovery Lower Body Strength Cardio Active Recovery
Full Body Dumbbell Tabata

30-40 minutes of Zone 2 cardio on the treadmill, Max Trainer, or indoor cycling bike

 30-Minute Upper Body Dumbbell Workout 30-Minute Mobility & Stretch Routine (Recovery Flow) or a walk outside or on the treadmill 30-Minute Lower Body Strength Workout (Glutes & Legs Focus)

30-40 minutes of higher intensity cardio on the treadmill, Max Trainer, or indoor cycling bike

 30-Minute Mobility & Stretch Routine (Recovery Flow) or a walk outside or on the treadmill

Recommended Equipment:

  • BowFlex Adjustable Dumbbells: A space-saving solution that replaces multiple sets of weights, allowing you to quickly switch resistance and keep workouts efficient.
  • BowFlex Treadmill: Choose the T6 for a reliable, versatile cardio option or upgrade to the T16 for a larger running surface and an immersive, connected training experience.
  • BowFlex Max Trainer: An elliptical-meets-stepper combo that offers high-intensity, full-body cardio and takes up half the size of the average treadmill.

Training Notes:

  • Repeat these workouts each week for six weeks, giving you time to both learn the exercises and see improvements.
  • Aim for consistency. Try to get in as many workouts as possible during the six weeks. If life gets busy and you miss a workout, just jump right into the next day's activities.
  • Don't skip the active recovery days! Your body needs that time to recover and recharge. Yoga, stretching, and walking are all great ways to ensure you're ready to tackle your next workout.
  • Want to mix it up? You can find more trainer-led workouts on the BowFlex YouTube channel.

Ready to upgrade your home workout setup? BowFlex adjustable dumbbells, home gyms, incline ellipticals, and treadmills are built for daily training. Plus, they're compact, versatile, and designed to growth with you.

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The content on this blog is for informational and entertainment purposes only and should not be considered medical advice. This information is not a substitute for professional medical diagnosis, treatment, or advice. Always consult with your physician or another qualified healthcare provider before beginning any new exercise program, making changes to your fitness routine, or if you have questions about your health.