Dumbbell Cardio Workout
Dumbbell Cardio Workout
You don’t need to slog away on a treadmill or bike-erg for hours on end to burn fat and raise your heart rate. In this blog, we’re going to show you how you can use a high-paced dumbbell workout to improve your cardiovascular fitness levels.
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The Benefits of Cardio Weight Training
Whilst running, rowing and biking for long periods of time are great ways to improve cardiovascular fitness, you can achieve very similar results in significantly less time using a pair of dumbbells.
Another great perk of cardio weight training is that the high pace at which these workouts are completed will fire up your metabolism for 1-2 hours after you’ve completed the workout. This means you will continue to burn calories even if you decide to take a nap after your training!
The Key to Effective Cardio Weight Training
The element that differentiates traditional weight training from cardio weight training is the prescribed intensity. Cardio workouts with weights should be performed at a high intensity. This means you need to work at a hard pace with little rest. Your heart rate will go (and stay) up throughout the duration of your workout, which will eventually result in improved cardiovascular capacity.
The Workout
For this workout, you will need a Gym Timer and your Dumbbells. You might want to use a variety of weights as some exercises require a heavier load than others.
We’ve combined ten different exercises that challenge your entire body. For each movement, set your timer to 45 seconds. In those 45 seconds, do as many repetitions as you possibly can. Once the time is up, rest 15 seconds before you continue with the next exercise. Repeat this format for each of the listed movements.
Once you’ve completed them all, start again from the top for the second set. You’re welcome to add a third set if you feel confident you can do so without compromising form.
Front Squat
Targets - Quads, glutes
With a dumbbell in each hand, assume your squat stance (feet should be roughly shoulder width apart). Bring both dumbbells to your front rack position. One head of the dumbbell is allowed to rest on your shoulders; your grip should be relaxed. Inhale, brace your core, and squat down until your hips are below your knee crease. Squeeze your glutes to drive your body back to the starting position.
Romanian Deadlift
Targets - Lower Back, glutes, hamstrings
Stand tall with a dumbbell in each hand by your side. Hinge at the hip to allow your torso to come forward whilst keeping your legs relatively straight. Keep going until your dumbbells touch the floor. Return to the starting position.
Lunge
Targets - Quads, glutes, hamstrings
Hold a dumbbell in each hand with extended arms next to your body. Step backwards so that the knee of your back leg softly touches the floor before returning to start. Alternate your left and right leg throughout the interval.
Strict Press
Targets - Deltoids, triceps
Stand tall with a dumbbell in each hand at shoulder height; one head of the dumbbell may rest on your shoulders. Inhale, brace your core, and push the weight overhead. Keep your core engaged throughout the movement. Your ribcage should stay down in the finish position. Slowly return to start.
Lateral Raise
Targets - Upper back, deltoids
Stand tall with a dumbbell in each hand by your side. Lean your torso a few degrees forward. Inhale, brace, and raise the dumbbells out to either side until the dumbbells are in line with your shoulders. Slowly return to start.
Overhead Tricep Extension
Targets - Triceps
Assume a slightly staggered stance. Hold one dumbbell in both hands with extended arms in an overhead position. Bend at the elbow only so that the dumbbell finishes behind your head. Slowly bring the dumbbell back to the starting position.
Bicep Curl
Targets - Biceps
Stand tall with a dumbbell in each hand by your side, palms turned away from your body. Without moving your upper arm, curl the weight up to your shoulders. You want to keep your elbows close to your body throughout this movement.
Bent Over Row
Targets - Upper back, deltoids
Stand with your feet shoulder width apart. With a dumbbell in each hand, lean your torso 45 degrees forward. Keep your spine straight and your core engaged. Start with straight arms and pull the weight towards your chest. Slowly return the dumbbells back to start without changing the position of your legs or torso.
Floor Press
Targets - Chest
Lie down on your back, holding a dumbbell in each hand at chest height. Your knees should be bent with your feet flat on the floor. Press the dumbbells away from your body until your arms are fully extended. Slowly return to the starting position.
Renegade Row
Targets - Core, triceps, lower back
Start in a high-plank position with a dumbbell in each hand. Make sure your body is a straight line. Pull one of the dumbbells towards your waist. The top head of the dumbbell should finish touching the bottom of your ribcage. Slowly return the dumbbell back to the floor before repeating the movement on the opposite side.
This workout will get your heart rate up and burn calories in just 20 or 30 minutes (depending on how many sets you do). Plus, circuits like these are a lot of fun – you might not even notice it’s cardio!
Written by guest author Liz Van Ingen.
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Tags: Equipment > Dumbbells ; Exercise Type > Cardio ; Exercise Type > Strength
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