Cardio is any exercise done for the purpose of raising your heart rate to improve cardiovascular health and burn calories, like running, cycling, swimming, and rowing. It can also be an incidental benefit through other activities like hiking or boxing, which aren’t specifically designed for cardio but still get your heart pumping along the way.

By adding some light weights to cardio exercises you increase the amount of work the body has to do, making you burn more calories in a shorter period of time.

This is especially effective for boxing and HIIT (High Intensity Interval Training) workouts where even small increases in weight can make the exercises much harder without adding unnecessary stress on the joints and tendons.

We’ve put together a weighted cardio workout for you to try out, and the only equipment you’ll need is a Mini Dumbbell Set.

Weighted Cardio Workout

Shadow Boxing

4 Sets of 30 Seconds

Hold a 0.5kg dumbbell in each hand. Throw an alternating series of jabs, hooks and crosses at the air in front of you for 30 seconds, then rest for 1 minute and repeat. You can up the intensity by bobbing and weaving between punches.

Weighted Jump Squats

3 Sets of 15 Reps

Stand upright while holding a 1kg Dumbbell in each hand. Squat down and then explosively jump straight up. Bend your knees as you land to softly lower yourself back down into a squat.

Weighted Burpees

3 Sets of 15 Reps

Drop into a squat position, pressing the dumbbells on the ground in front of you. Kick your feet back and straighten your arms into the plank position before bringing your feet back into the squat position. While still holding the dumbbells, jump straight up. When you land, stand upright and repeat. Want to really feel the burn? Add a push up after the plank!

Dumbbell Swings

3 Sets of 20 Reps

Firmly hold a 1kg Dumbbell in both hands, holding onto the ends. Bend forwards at the hips slightly and hold the dumbbell between your legs. Push the dumbbell forwards with your hips and allow your arms to swing up to eye level. Let your arms swing back down between your legs, then repeat.

Weighted cardio is a great option for people who want to get more out of their cardio sessions, or anyone short on time who needs to make their workouts more efficient. Now that you have a weighted cardio routine be sure to try it out – you might be surprised at how much difference adding a little extra weight can make.

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Tags: Equipment > Dumbbells ; Exercise Type > Cardio ; Misc > Workout