20-Min Interval Run + Giveaway! | Burn 1000+ Calories 

As a registered nurse who has to be at work by 6:30am, I would LOVE this treadmill! Waking up early around 4am to run in the dark outdoors is not the safest thing for me! I’d love to be able to run indoors at my house! 🤩 Y’all are awesome! Liked and shared with friends and family! 💗🥳

After finishing the last sprint, I cried! I never cried after a workout and it feels like such a breakthrough. Working out has always been so hard for me, this workout really pushed me and I feel so good about it. Thank you! I’ll be adding this to my routine, thank you so much

I’m 60 kg on 5 July, and now my weight is 56,3 kg on 20 July! I do this exercise 4 times a week combines with consuming lot of fruit (cherry tomatoes!) and vegetables, as a note, I am not feeling hungry at all! As my job requires 7 hours a day and have to take care of my sisters, this workout is fantastic.

Omg 😳 this interval 20 minute workout was A KILLER !!!! I am definitely going to use this going forward . Very different from my regular daily run routine I do on the treadmill . Ugh especially since I can’t incline due to my back issues !!!! Love this !!!! 11/10 😆❤️❤️❤️❤️

THANK YOU so much for creating a workout that’s challenging but still accessible. I really struggle to be motivated at home by myself. I usually need a class or a trainer yelling at me so I don’t give up. But this workout totally made me feel motivated at home and I love your happy positive energy. I really feel like I can do this 4-5 times a week. Thanks again!

As an exercise physiologist with 27 years of experience - thought I would explain exactly how to do HIIT without someone killing themselves since everyone has a different level of exercise tolerance. Step 1. Have a heart rate monitor that uses a chest strap or one that goes on the bicep so you can track your heart rate during the workout. Step 2. Check your baseline morning resting heart rate before starting. Example - 70bpm. Step 3. Subtract your age from 220 to get your estimated maximum heart rate. Example - 35 years of age -220=185bpm. Step 4. Warm up for 5-10 minutes to allow time for your muscles to create heat and blood vessels to dilate. Step 5. Get off the treadmill, elliptical, or stationary bike and then stretch. Step 6. Get back on the exercise equipment and start at a comfortable pace for 1 minute. Step 7. Start exercising at a moderate pace but use resistance or an incline over speed to exercise the working muscles. Doing this will create an oxygen deficit and you will feel the muscles burn due to lactic acid buildup without having to go so fast to cause injury to joints. Example, steep incline on treadmill can even be walked at a fast pace and still achieve the goal, especially if you are extremely overweight because the last thing you want to do is pound your joints and injure yourself. Running is okay too if you are acclimated to running, but you might have a price to pay when it comes to your joints as you get older! Keep that in mind! Step 8. The goal for this 1st round is to get your heart rate to 140bpm considering your maximum heart rate is 185bpm OR if your legs burn so badly you cannot continue the exercise to achieve that heart rate of 140bpm OR if you are totally out of breath! Step 9. Decrease the resistance or incline and slow down to a comfortable pace to allow for the lactic acid to be flushed from your muscles and allow your heart rate time to recover back to 25-40bpm above your morning resting heart rate (95 to 110), OR 40bpm below your exercise heart rate which in this case your recovery target HR would be 100bpm. Have a second hand clock in plain view so you can see how long it takes for you to recover from this 1st round and we will use that time as your baseline recovery time. Let's assume it took 60 seconds for your heart rate to recover from 140bpm to 100-110bpm or so. This is very individualized and it may take even longer if you are not physically fit and/or have not exercised in a long time. Step 10. Get ready for round 2 by repeating step 7, but this time you will continue until your heart rate reaches 150bpm and then slow down, decrease incline or resistance, etc. and take note of when you begin the recovery phase. Let's say it took you 60 seconds to recover from 150bpm to 110bpm. Step 11. Get ready for round 3 by repeating step 7, but this time you will continue until your heart rate reaches 160bpm and then slow down. NOTE: If you are doing this step properly, you should reach your target heart rate within 30 seconds or less in some cases. If it takes you longer than 30 seconds to achieve your target heart rate of 160bpm, then you are not working out hard enough. Step 12. Once you achieve 160bpm take note of the clock and see how long it takes you to recover. If it still takes 60-75 seconds to recover back to your baseline of 120bpm then you are ready to do round 4, but this time your target heart rate will be 170bpm. Step 13. Get ready for round 4 by repeating step 7, but this time you will increase the resistance, incline, and/or speed so that you are able to achieve your target heart rate of 170bpm within 20 seconds. Decrease exercise and take note of the clock so you can monitor your recovery time. If it still takes 60-75 seconds to recover to 40bpm less than your exercise HR then you can proceed to round 5. Step 14. Get ready for round 5 by repeating step 13 except this time your target heart rate will be 180bpm - 5 beats less than your maximum heart rate. You should achieve this heart rate within 20 seconds if you are exercising at the proper pace, resistance, incline, etc.. Decrease exercise and take note of the clock. If it takes 60-75 seconds to recover 40bpm less than your exercise HR, then you can do another round by repeating step 14. When are you done? 1. Whenever it takes more than 75 seconds for your heart rate to decrease 40bpm less than your exercise HR which would be 140bpm in this example. 2. If your leg muscles are not clearing lactic acid within that time-frame. In other words, your leg muscles are hurting/burning after 75 seconds during the recovery phase. YOU MUST go by how you feel, BUT your heart rate is your best indicator for how stressed your body is. If you continue pushing yourself and it takes 2 minutes to recover back to baseline then you are headed for disaster. Why? Your body will start to increase stress hormones which then puts your body into fight or flight mode activating the sympathetic nervous system. You never want to activate that system and beginners are especially vulnerable so please use caution if you are a beginner at this! 3. You are exhausted or feeling nauseous, etc. 4. You have completed a maximum of 20 rounds. COOL DOWN and STRETCH: Make sure you cool down for at least 2-5 minutes or until your heart rate returns to below 100bpm if possible. If you pushed yourself too hard it will take several minutes for your heart rate to recover below 100bpm. Stretch lightly as well. DONE! How often can you do HIIT? Most people can do HIIT every other day. However, if your morning resting heart rate is 10bpm higher than your average, then skip exercise for that day. The best way to track daily recovery is HRV (Heart Rate Variability). Tracking HRV prevents over-training! I personally use ithlete. Every person is different! Some well conditioned athletes might do 20 rounds, while someone just starting out might only do 2-3 rounds, if that. The key here is to increase 10bpm every round so the heart acclimates and allows time for blood vessels to dilate even more. Failure to do this puts an extreme amount of exertion on the heart and cardiovascular system and can result in an infarction and/or stroke, especially in older individuals or people who have underlying health conditions. Always consult with your physician for clearance before starting any exercise program, especially if you have been sedentary for years and/or if you are extremely overweight. If you have arthritis or other inflammatory diseases you should have your physician check your interleukin inflammatory markers, TNF-alpha, and Lp-PLAC2. If you have endothelial dysfunction combined with vulnerable plaques AND inflammation, then refrain from doing HIIT whatsoever until your markers are under control and your health improves. Failure to do this could result in ruptured plaques which would result in infarction, stroke, and/or embolism and could be fatal. NOTE: DO NOT do HIIT if you have just eaten a high fat meal or you RISK DEATH, especially if you have underlying cardiovascular issues. Why? Because blood goes to your stomach to digest the food you ate and if you ate fats with carbohydrates you will have a significant amount of lipids in your blood which results in THICK BLOOD that cannot circulate as efficiently. Combine thick blood with restricted blood vessels and a very fast heart rate while exercising and you are asking for trouble! CAUTION: If at any time during the HIIT exercise you feel nauseous, faint, dizzy, or chest pain - STOP immediately and consult with your physician. I know this may sound complicated and a little scary, but it's the correct way to do HIIT without injuring yourself and as a professional I tend to use extreme caution when working with people. Wait at least 4 hours after eating before you do HIIT or do so first thing in the morning about an hour after a very light breakfast or on an empty stomach in some cases. Sorry for all the info, but it varies so much depending on the individual person and I hate to see someone get hurt. In any case I hope this helps someone.

Loved it!! So glad I found this! Kept me going and saying “one day, I’ll make it look as graceful!” I need more of these!!

During this difficult pandemic, exercise has been what has kept my spirits up. Running makes me feel so rejuvenated and exercise allows me to be the mom and wife my family needs. I come from a family who doesn't exercise much and eating healthy isn't a priority. I am proud that my husband, Tony and I have been able to instill these values in our lives and I know our son, Simon will be proud of the way we take care of our bodies and our minds. I hope to be able to continue eating right, moving often and resting well during this quarantine. A treadmill would be the coolest thing I have ever won!! :)

I would love this treadmill!!! I gave up my gym membership after having my second child because working full time and having two kids I just did not have the time to get there, so I work out from home. I run when the weather allows but being in New England there is a lot of periods of time when running outdoors is out of the question!!! This treadmill would be an amazing way to get the running in that I love no matter what season!!!!!

I would love to see more variations of treadmill workouts like this! I’ve done this one a few times and really enjoy it!

Winning this treadmill would be an absolute dream!!! I love running outside when it's nice out and having the ability to step up my workout indoors would be killer! The biggest joy I experience working out at home is being able to set the example of healthy living and body image to my 13 year old daughter! Thank you for your videos and posts. SO encouraging on this health adventure.

Update... Lost 4kilos with this routine during six weeks. THANK YOU and cheer up everyone, you got this!

For this newbie runner This is was so easy to follow and I actually did it!! Thank you!

This absolutely killed me! I have been doing hit treadmill videos for the last month but I found this one the most challenging one especially on an incline! Loved it

Absolutely amazing workout! I don’t think I’ve ever pushed myself this hard for running, but it felt great! I went beyond my limit and can’t wait to incorporate this into my workouts to continue getting better 😊

Thanks for this workout! It's so fun to move with you. I fully believe your comment on pushing yourself because we're so much more capable than we know. I had my second child and would like this machine for my indoor days with my little ones in sight. All my workouts are with them, and with this machine I can get back to pushing myself even when they're with me. I'm a physical therapist, trying to lead by example and be healthy for my family, patients, and loved ones. Thank you for all your inspirations!!

Ive been using this video for 6 weeks now. I do this video 4 times a week. I love it. hope you do more with different intervals.

Just grateful for doing something different!! I’m 49 and my settings are 3-4-5 with an incline of 1, but this is just day 2. I appreciate you for putting this out! I feel like you are here with me and we getting it done🙌🏼

My husband and I would benefit from winning this treadmill tremendously! I am an active stay at home mom who loves your channel and my husband is a Marine and we do all we can to keep a healthy lifestyle and this would be an added bonus that we'd use daily! :D

she makes it look so easy and graceful 😭😭

You were the first ever treadmill workout video I watched and it was Amazing! I'm not a fan of running but your video was great and made me want to push myself to get through each sprint.

HIIT Cardio workouts are my favorite!!!🏃🏻‍♀️💪💙 I love this variation and cannot wait to give it a try! Hopefully in the comfort of my own home with my own Bowflex treadmill!!😍

This is thee best treadmill routine♥️..Thank you💕

My all time favorite treadmill hiit workout! Quick, fun, and super effective!! Tysm! 💕 It’s been awhile, hope you do another one of these 🙏🏼❤️

Just did this workout to finish off my day and I also started my day eith your 20 minute full body workout. I feel great!!

I'm a Frontline Registered Nurse working to help covid patients! It's been so stressful and the risk is great but it was what I was meant to do! Obviously with long 12-14 hr shifts having a way to give myself some self love with a work out at home would be such a blessing ♥️

Love eat move rest and everything they represent and I listen to everythingthey put out! Will be embarking on journey to do half marathon. I will share this treadmill with my neighbors and others who are not able to get to the gym and would like to run safely. Thank you for this wonderful gift and opportunity!

This was really a great workout! Thanks so much for the effort and running the entire time with us.

As a stay at home ( homeschool) mom of 6, getting healthy is VERY important to me. I started a plant based diet last month. I love following you guys. You make this lifestyle seem so easy and doable😀

Very Orangetheory based! I love it, since that's my job!!! hahah APPROVED! :) Just entered the giveaway! I am rehabbing from a major foot surgery! This treadmill would be incredible for my low impact regimen until I am able to start high intensity training again. Then I'm ALL OUT! Love this guys! :) xo

After watching your video, I went down and did a workout on my OLD treadmill. A new one like this would be amazing to continue and improving my endurance!!!

Thank you (and Bowflex) so much for enabling us to participate in this giveaway. As a healthcare worker in a long term facility; having this awesome treadmill to use after my shift would allow me to work out the inherent stress that comes with the job, and to bathe in those sweet endorphins😊. God bless you, and Happy Easter🙏🏼

Dang! I'm a runner and this wiped me out! So good! I had to stop a few times there at the end but I made it through! Gonna make this a regular. Please make more 20 min treadmill workouts!

Id love to win! Would be a perfect addition to my basement gym. I’ve lost 25 pounds since having my baby last May! This would be an awesome addition to continue getting healthier!

This exercise is the exercise i choose to do 3 times per week besides the resistant training. I really love it and I'm really grateful if you can release more running videos like this. Thanksss

I do this 2x's in a row for a solid 4 mile treadmill run. Tuesdays are my speed days so this is a great addition to my routine. Thank you!

That was AMAZING! I’ve never felt that good after a run and I’ve been running for 18 years! Please post more workouts!!

I just need to know how your bun stayed up so high the whole time 🤯

This was so motivating to watch as I ran on treadmill! Please keep more of these workouts coming! I need all the motivation I can get 🙏

I did this workout for the first time on 7% incline, 3 walking, 6 base, 9 push and 12 all out then I did a 6min walking break and tried to repeat it for the same speeds... oh dear I changed into 9% incline, 3 walking, 6 base, 7-8 push and 10-11 all out - I'm wasted but this was so much more fun than just running and changing speed randomly or just running constantly at 8, definitely going to repeat it😊

This has become one of my staple workouts thanks!

Loved it. I haven’t ran that fast since 2018. I promise myself that I will get back to running which I love to do.

Best Hiit Workout Ever! I actually Love running again! Can't wait for next workout! Would Love to do workout on a Bowflex too! 🏃‍♀️🏃‍♀️

So many benefits of winning my own Bowflex treadmill! I could run or walk regardless of the weather, I could run while my baby naps, my husband would be able to use it as well, & I’d love to be able to look at all my treadmill stats from the app! Fingers crossed for me!🤞🏼

Wish you had more interval treadmill workouts. This is the only video I watch over and over to push myself. Idk what it is about you. But I've tried sooo many other interval workouts and they're just not you. Thank you so much for helping me

This would be awesome. We had a super old one that broke our 2nd week into lock down and we’re both out of work so a new one just isn’t possible. This would be such a blessing to keep our family healthy. Thank u for the chance to win and for all the wonderful health tips.

Day 1 holy hell. Ran out of fuel in the tank at 1622. Will work this routine for the rest of the summer ☀️ high five everyone who made it here

it’s the same as an orange theory workout, enjoyed this

I love doing a good cardio session and love treadmills! Have one at home would be a dream come true ! I live in the country so making it to the gym can be difficult sometimes 😃

I have not hit anything over 7 mile speed since college. I was proud of myself 💪🏻🙌🏻💜

I have always to have a Treadmill at home. I love running as it brings me joy. This quarantine time has been tough and having this treadmill would be a dream of mine.I have been a loyal subscriber since the very beginning (when you had around 3-4k sub). I love your channel soo much !!

Just started your HITT sessions last week they are absolutely amazing !! And it releases so much as a new mom and some trauma I have been through in the last year . Thank you !!

This would be such an incredible opportunity! 🤞🏼🤞🏼

What a awesome treadmill and video! You look amazing and make it seem possible that I could even do this workout which I tried but don’t have a treadmill, so I did as much as I could. Thank you for being such a great inspiration and representative of positive and healthy vibes. Go Bowflex!!!

Can’t wait to do this run! Thank you for the chance! I commented on your IG giveaway post 🥰

This was great...would love more exercise videos from you...

Love this! Perfect morning workout for a busy mama. Thank you

I have seen this video and for a long time I just ignored it. Telling myself I hate running. I finally do it and I was like wow. That was awesome I'm going to do that again. And now it's my third time. It's fun and goes by fast. Love love love it.

Great workout . Also for those who can only do a slow steady workout like a walk . If you can do for an hour or so you will experience an after burn 🔥.

I had a treadmill, however, during Hurricane Florence, our garage flooded, and I lost my treadmill! My husband tried to fix it, but where we live there is brackish water - salt and river water combined. We had evacuated for 4 days, and when we returned, we found it had been damaged by the water in the garage. I really enjoy a good walk/run on a treadmill and used mine often, until like I said, the flood. I would love a Bowflex BX216 treadmill to replace the one I had. I recently turned vegan in January, and enjoy watching the RU-vid videos of Erin, Dusty and little Max. I have followed many of their recipes and tried the vitamins and different products they speak of. They are such a cute couple/family!

Wow this is amazing! I felt as though I was working out at Orangetheory!! Amazing 🤩

Holy cow. The sweat is real! I had NO idea I was capable of that. You made it so easy to follow. Before I knew it, the workout was done and I had run a mile and a half!!!!!!

Thank you for such great workout. Loved it! 🏃‍♀️🏡💕🙏🏼

I go to work full time and go to school full time so the only “me” time I ever get is by going to the gym and getting my sweat on. Not being able to go to the gym has been really hard for me 😟 I’ve been trying to get outdoors for runs and walks but it’s been raining heavily for the last few days. I feel like having a treadmill in the house would help my mood and health tremendously 💕 thank you for the opportunity to win one! I know whoever wins will be super grateful for it 🥰

I so look forward to seeing your workouts and what you eat in a day videos!! Yay!! I grew up in Lincoln and I would benefit from a @bowflex treadmill SO MUCH!! The weather is so unpredictable but I love running. My husband is a medical resident so I don’t have the ability to leave our dog alone for too long to run outdoors (he has high anxiety) and with my husband being in the front lines eight now I want to do everything I can NOT to bring anything off the streets home so he can keep protecting others at work. Thank you for the opportunity! God bless!

I didn’t have any motivation to run on my treadmill until I found this ❤ Time goes by faster, it’s more challenging and efficient because I sweat way more and I don’t get bored! Thanks for making this video! 😍

this video really helped me find the best settings for smooth movement of my tv panel, now i have a better understanding for the lg truemotion settings. thank you miss! I need more flat angle jogging loop videos

I loved this Workout! Great music, loved that countdown timer. It would awesome if you made more!

Thank you so much for the opportunity!! Commented on both Instagrams, liked video and shared the video with a friend. Also following all on Instagram!! Good luck to everyone. God bless and stay healthy

Thanks for doing such an awesome giveaway! Love this and y’all!

WE NEED MORE WORKOUTS LIKE THIS!!!! Please, I am addicted. Can you upload more?

I’ve really enjoyed this workout!! 😁💪🏻❤️

I have finally met a workout partner/team whose entire philosophy and reasons for working out most match mine. The treadmill would be an added bonus to my adlib Cardio equipment I use just to get the same workout without having a treadmill.

I love this workout Every weekend on rest days

I used this workout today at the gym and it works.I burned more calories today on the treadmill than I did yesterday. Thank you, thank you, thank you! 😊

For the first days, it is very hard and really painful! But this pain is pleasurable! After one week you will be more strong and feel awesome. Thanks!

Sooo i just found your channel during my morning workout. Greetings from Baltimore MD. First thank you for a great workout. Second thank you for the interesting facts at the beginning of the video...#knowledgeispower

This was amazing!! I follow Dr. Kevin’s treadmill hiit they’re great; but this the change I needed “now” ❤️bowflex

Totally trying this!! You make this look so doable-you barely look winded!!

Ive never commented on your account before, but I thoroughly enjoy your videos! My family has been plant based for about a year now, even got my parents and siblings on board! Im a stay-at-home home-schooling mom, and would love LOVE the convenience this would add to my life! Thanks for all you guys do!!

I've done Dr. Kevin's HIIT which are great but this being an interval HIIT kicked my butt! Good work 👍🏾

What an awesome giveaway!! running is my saving grace in life, it brings calm, clarity, strength, accomplishment and joy to my mind & body. and a gym membership isn’t in the finances and this is something the whole family could participate in, we could do a race😊

Left a comment on your instagram ❤️ this is such a blessing! For you & whoever wins this!

The treadmill would be so great to have at home- without one I only.. eat, (---- ) and rest. I need to move! ;)

My husband has recently gotten me into running and I would love to have the option to run inside when the winters here in Nebraska decide to last forever! It'd be so nice to be able to run inside rather than freezing outside!

Who wouldn't want to win this treadmill (lol) Walking is one of my favorite forms of exercise. Having this beauty would only make the experience better! Good luck everyone.

wow my 3rd time completing this working it’s getting waaay easier! thank you

This was such an awesome workout . Thank you for sharing ! God bless !

This is an awesome workout! Thanks so much - this deserves way more views!!!

Great workout! Love that you guys are always out running!

Wow this was amazing! Loved it! Thank you very much

day 1 this is though, i had to stop at 16 minutes, i couldn’t do it😭 i’m gonna keep going tho, i started walking 10k+ steps everyday and working out 4 days ago and every day i’m adding one challenging task!!! i’ll keep you updated on my journey!!!

Perfect tempo ! More energy in the end because of the 1 min active rest not feeling exhausted at all! Love it and will use it to improve speed thanks

Thank you, am using this video every morning, this video has motivated me a lot, after my second child it was a challenge to even run up to 5mins but now 20mins no stop cheers girl

Love the workout!!!! Made my run so much fun

Thank you so much, have been running without stopping before i had my second baby, after her is so hard to run i stop every 2mins but today i didn't stop through out your instructions, thanks i subscribe to you now

Excellent workout, thank you! Challenging and I didn’t get bored. I enjoyed the variety!

Mama you’re goals here! ❤️ This is great info on how to maximize a running workout and how to push oneself. I hope to win this so I can stay fit and be a fit family too! EMR ⚡️

Took me a while to actually do this one but I loved it! Thank you 🙏🏼

I live in Denmark and been following you guys for some time now! Love your content! Would love to win this, so I can be a rolemodel for My Kids doing the winter at home! Keep up the good work!