Bowflex HVT Workout Guide

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Thank you for stopping by!  Today I want to give you an overview of the Bowflex HVT workouts.  This unique machine from Bowflex combines cardio and strength training in a fast and effective workout.  These routines take around 20 minutes to complete, so now there are no excuses!

I will give you a summary and then provide you with a link to the complete guide, which provides images and walks through how to perform each exercise.

Okay, so, let’s just jump right into this workout!

The Bowflex HVT workouts include:

Bowflex HVT workouts

  • Sprint
  • Circuit
  • Builder

There is also a manual mode which I will get into later. First I will discuss each of the three full body workouts in more detail.


This workout option is designed to increase speed, power, and recovery.  The Sprint workout takes 18:20 and is set up with 20 seconds of exercise followed by 10 seconds of rest and a 60-second break following each round.  You perform eight exercises over four rounds.

The exercises included in Sprint are:

  • Speed squat
  • Chest press
  • Squat jump
  • Bent over rose
  • Reverse lunge straight arm pulldown
  • Split leg alternating bicep curl
  • Tricep pushdown
  • Squat with overhead press

This option is great if you want a kick-butt workout but are short on time.


This workout option concentrates on strength, form, and range of motion.  Again, there are eight exercises performed over four rounds, with 25 seconds of action and 15 seconds rest and a 20-second break between each round.  This workout takes 21:20.

Bowflex HVT workout routines

The exercises performed in Circuit are:

  • Tricep pushdown
  • Forward lunge chest fly
  • Crossover reverse fly
  • Split jump
  • Lunge bicep curl
  • Lateral lunge high to low chop
  • Deadlift
  • Arm shoulder press split stance

A bit longer than the Sprint workout, you will still get your heart rate moving and build strength as you complete this program.


To change things up a bit, this workout includes eight exercises performed over eight rounds.  You do one exercise for 30 seconds, then rest for 30 seconds, continuing to add one exercise per round.  Ultimately you will do eight exercises in the last round.  So, this one starts out easy, then it kicks your butt at the end. This workout takes 21:30 to complete.

The Builder is designed with a simple purpose, to increase strength and endurance.

Exercises performed in Builder are:

  • Speed squat
  • Chest fly
  • Reverse lunge low row
  • Bicep curl
  • Abdominal chop high to low
  • Crossover reverse fly
  • Combo tricep extension bicep curl
  • Forward lunge chest press

With the Builder option, look out, strength and conditioning here we come!

Check out this video of the HVT in action!

So that is a wrap on the preset workout options.

One great thing about this machine is that you don’t have to think about planning your own workout, it does all that for you with the preset options.


If building your own workout is more your style you can still do that too with the manual option.

With that said, let’s take a look at the manual option.

With 50 exercises to choose from, you have a ton of options to design your own workout.

These 50 exercises include:

  • 17 full body exercises
  • 25 upper body exercises
  • 3 core exercises
  • 5 lower body exercises

These exercises do crossover different muscle groups as well, meaning that you will be engaging your core when you are performing a lot of these.  The core exercises are called out because those specifically focus on core muscles.  But, when you do a single arm row, which is one of the upper body exercises, you will engage your core muscles as well.

A note about resistance

This is kind of a common question with this machine so, I wanted to discuss the resistance levels with the Bowflex HVT. You can’t compare this machine and the resistance levels to a typical workout with dumbbells, for instance, it just doesn’t equate. This machine is based on fan resistance.

Basically, the faster you work out, the harder it is.  Think about it like an Airdyne bike, you have probably seen these at the gym.  You know the stationary bike with the giant fan for a front wheel.  The faster you pedal and move the arms, the harder it gets.

That is the same idea with this machine, given that it operates with fan resistance. This can be a tough concept, but at the end of the day, the harder you work, the more resistance is created.

There are 16 different resistance levels with the HVT and that is a good starting point, but if you desire or require more, the faster you work, the harder it gets.

Total Power Score

Bowflex has designed this score as a great way to track your fitness level progress.  The Total Power Score is based on the speed you pull the cable along with the amount of resistance and range of motion.

Check out the app

The HVT workout app offers over 50 exercises so you can customize your workout however you want, no matter your fitness level.  Beginners to pros can find a workout that fits. The app also allows you to track your progress with the Total Power Score, mentioned above.  Another great feature is the trainer led videos that are available with the app.

Conclusion: Bowflex HVT workouts

Needless to say, this unique machine offers a great variety of workout options no matter your fitness level. As I mentioned, the faster you work, the great the intensity.  If you are short on time but want a great workout this unit has a lot to offer.

Oh, yes, as promised, here is the link to the complete HVT workout routine guide.

If you have any questions or comments, please leave them below and I will get back to you as soon as I can.

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