How Often to use Bowflex Max Trainer for Weight Loss [2017 Update]

Losing weight and getting into shape is something that can be hard for a lot of folks, but there are some steps you can take to make it significantly easier. One of the first things you can do is to invest in your health with a machine that is proven to produce quick results, like the Max Trainer from Bowflex.

I have been a proud owner of a Max Trainer for almost two years now, and I can personally say that I have had a lot of success using this Bowflex machine.

With that in mind, how often do you actually need to use the Max Trainer to lose weight?

One of the biggest selling points that Bowflex uses to sell the Max Trainer is that you can get an amazing full-body workout in just 14 minutes. This is possible through an interval training program that comes with all models of the Max Trainer, including the M3, M5, and M7.

This sounds great, but can you actually get in shape with workouts that take less than 20 minutes? Let’s find out…

Are the 14-Minute Workout Claims True?

I put this 14-minute workout to the test (read my full Max Trainer review here), and I can tell you from experience that it has absolutely worked for me. I have been consistently using my Max Trainer 3 to 5 times each week, and only for the 14 minutes, they advertise. In addition to using the Max, I also do 15 to 20 minutes of light weight lifting. I also own a Bowflex bench and set of adjustable dumbbells, and all of this equipment is kept in my small office – another huge selling point of the Max Trainer.

Since using by Bowflex workout gear consistently, I have been able to drop about 10 pounds of fat, while also toning up and building muscle. I didn’t have a ton of weight to lose, so some people could probably expect to lose even more LBS. if they were following a consistent 14-minute Max Trainer routine.

How Does the Interval Training System Work?

bowflex max interval workout

During this part of the workout, you go as hard as you can for 25 seconds.

In order to take advantage of the 14-minute workouts, you will want to use their Max Interval workout, which takes just 14-minutes to complete. I honestly really like this workout when compared to just going the same pace for 20 or 30 minutes. With their interval system, you do short bursts of intensity, followed by a slower cool down period. You alternate between 25-second bursts and 90 seconds of

With their interval system, you do short bursts of intensity, followed by a slower cool down period. Basically, you alternate between 25-second bursts of going as fast as you can and then 90 seconds at a more moderate pace, until the workout is complete.

By the end of the 14-minutes, your heart rate should be up, you should be sweating, and you should absolutely feel like you just got a great workout in. I typically can burn 300 or more calories during these 14-minutes, but it all just depends on what kind of shape you’re in and how hard you want to push yourself.

As you get better at using the Max Trainer, you may even want to do two of the 14-minute workout back-to-back, for a added weight loss and caloric burn!

Bottom Line

So, to answer the question – YES, you only need to use the Max Trainer 14-minutes per day to see results. This assumes you’re using it correctly, and are following the built-in HIIT training system that Bowflex provides. Of course, you can use it for more than 14 minutes too, and I do a couple of times per week nowadays, but your time on the Max Trainer will totally be up to you!

UPDATE: The awesome folks at Bowflex are currently offering readers pretty awesome savings! Follow this link to get FREE shipping and save more than $450!

Our Video Review of the Max Trainer:

Maximizing Your Results with the Max Trainer:


In addition to what I’ve already detailed above, here are a few other things you can take into consideration to get the most out of your Max Trainer workouts:

1. Consistency

The main thing that you are going to need to focus on when it comes to losing weight with the Bowflex Max Trainer is consistency. This is going to go a long ways towards ensuring that you are able to achieve weight loss success with your workouts and to hit your goals with their 14-minute program.

This is the display on the M3 – the M5 and M7 feature digital gauges with more functionality.

It can be easy to give up at times, but the fact that you only need to devote about 15 minutes to your health when using the BowflexMax, makes it a lot easier to stay motivated and consistent with your workouts. This will help you build a routine that you can sustain over the long term, and as a result, you will enjoy sustained results and motivation.

2. Rest Days

While consistency is important, you will also want to make sure you are getting enough rest as well. I typically take weekends off. That doesn’t mean I’m not getting exercise Saturday through Sunday – I’m still getting out for walks, playing with my kids, and golfing or rafting. But, I don’t usually use my Max Trainer on the weekends. On an average week, I use it about 4 days out of the week, along with my weight lifting routine that I detailed above. That seems to be more than enough for me and allows my body to recuperate.

The Max Trainer workout is intense, even in the brief 14-minute spurt – so you’re going to want to take some rest days, trust me. When you are working out with maximum intensity, you want to be sure that you are giving your body a sufficient amount of time in order to rest effectively. Your muscles will need to rest and heal. Therefore, you should try to give yourself a day off in between workouts in order to improve your overall results.

3. Get Your Diet In Check

Another important thing that you are going to need to do when it comes to losing weight with any kind of Bowflex machine is to focus on your diet. Your diet will go a long ways towards ensuring that you are able to hit your weight loss goals. While a Bowflex machine can help you produce amazing results, weight loss or gain really comes down to what you’re putting into your body every day. I was able to get the best results, once I had this component mastered, and I recommend researching a healthy eating plan that will work for you.


As you can see, it is possible to lose weight while only using your Max Trainer for 14 minutes per day. Ultimately, the amount of weight you lose is going to depend on your consistency, your diet, and your level of determination to see amazing results. To learn more about the Max Trainer, check out the official Bowflex website.

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