If you’re looking for a cardio workout to get your heart pumping, try a weighted cardio workout. Weighted cardio workouts combine cardio and strength training benefits, making it an ideal way to get in shape.

Adding weights to your cardio routine can help you burn more calories and build muscle. It’s also a great way to add variety to your workout routine. Try a weighted cardio workout to mix things up if you’re bored with your regular cardio workouts.

There are a few different ways to do a weighted cardio workout. You can use dumbbells, barbells, or even resistance bands. Choose the method you’re most comfortable with that will give you the best results.

Weighted Cardio Workout Example

Warm-up

Start by doing a 5-10 minute warm-up. This will help increase your heart rate and prepare your body for the workout. Next, try to march in place, jump rope, or do light jogging.

Weighted Cardio Workout: What We Recommend

Weighted cardio workouts are strength workouts with low weight and a high number of repetitions. This type of workout will train your muscular and heart endurance at the same time. Below are examples of some weighted cardio workouts we recommend trying:

#1 Bicep Curls

Start by standing with your feet shoulder-width apart. Hold a dumbbell in each hand with your palms facing forward. Slowly curl the weights up to your shoulders and lower them back down. Do 2-3 sets of 12-15 reps.

Variation: Using a resistance band, you can also do this bicep curls exercise. Attach the band to a sturdy object and stand with your feet shoulder-width apart. Hold the band with your palms facing forward. Slowly curl your hands up to your shoulders and lower them back down.

#2 Tricep Extensions

Start by standing with your feet shoulder-width apart. Hold a dumbbell in each hand with your palms facing your thighs. Slowly extend your arms overhead, and then lower them back down. Do 2-3 sets of 12-15 reps.

Variation: You can also do this exercise one arm at a time.

Triceps extensions are a great way to strengthen your triceps (the muscles on the back of your upper arms). This exercise can be done with dumbbells, barbells, or resistance bands.

If you’re new to this exercise, start with a light weight and focus on using good form. As you get stronger, you can increase the amount of weight you use. Remember to breathe evenly as you lift and lower the weights.

Doing triceps extensions is a great way to get rid of those dreaded “bingo wings”! So grab some weights and give this exercise a try.

#3 Jump Squat weighted with Dumbbell

Start by standing with your feet shoulder-width apart, holding a dumbbell in each hand. Lower your body into a squat position, and then jump up explosively. As you land, lower your body back into the squat position. Do 2-3 sets of 12-15 reps.

Jump squats are a great way to increase your heart rate and build lower body strength. This exercise can be done with or without weights. If you’re using weights, start with a moderate amount of weight and focus on using good form.

As you get stronger, you can increase the amount of weight you use. Remember to keep your core engaged throughout the entire exercise. And be sure to land softly to avoid injury.

Give jump squats a try and see how they can help you build strength and endurance.

#4 Push-ups with Dumbbells

Place a dumbbell on the floor in front of each hand. Start in a plank position with your palms on the floor and your arms straight. Lower your body down until your chest touches the floor, and then push back up to the starting position. Do 2-3 sets of 12-15 reps.

Push-ups are a great way to build upper body strength. This exercise can be done with or without weights. If you’re using weights, start with a moderate amount of weight and focus on using good form.

Push-ups are a great way to tone your arms, shoulders, and chest. So grab some weights and give them a try.

#5 Alternating Front Raise with Dumbbells

Start by standing with your feet shoulder-width apart, holding a dumbbell in each hand. Raise one arm before you until it’s parallel to the ground, then lower it back down. Repeat with the other arm. Do 2-3 sets of 12-15 reps.

Alternating front raises are a great way to build shoulder strength. This exercise can be done with or without weights. If you’re using weights, start with a moderate amount of weight and focus on using good form.

#6 Dumbbell Curl and Press

Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Slowly curl the weights up to your shoulders and press them overhead. Lower the weights back down to your sides, and then repeat. Do 2-3 sets of 12-15 reps.

Dumbbell curls are a great way to strengthen your arms, and adding the press helps work your shoulders. This exercise is also great for improving your coordination.

If you’re looking for a challenging arm workout, try adding the dumbbell curl and press to your routine. This exercise works both your biceps and triceps, as well as your shoulders. It’s a great move for beginners and experienced lifters alike.

#7 Dumbbell Reverse Fly

Hold a dumbbell in each hand, and stand with your feet shoulder-width apart. Bend forward at the hips, keeping your back flat, and let the weights hang down in front of you. Keeping your shoulders down and your core engaged, raise the dumbbells to the sides until they align with your shoulders. Lower them back down to the starting position, and repeat. Do 2-3 sets of 12-15 reps.

Reverse flies are a great way to work your posterior shoulder muscles, which are often neglected in other exercises. This exercise is also great for improving your posture.

Cool Down

After your weighted cardio workout, it’s essential to cool down and stretch. This will help your muscles recover and prevent injury.

A cool-down can be as simple as walking for 5 minutes or doing light stretching. And don’t forget to drink plenty of water to stay hydrated.

That’s it for this workout list. Give some of them a try with low weight and a high rep count and see how you feel. Remember, you can always modify the exercises to fit your fitness level. And be sure to listen to your body and rest when needed.

Tips For Weighted Cardio Workout 

  1. Start slow and gradually increase the intensity of your workout.
  2. Focus on using good form and breathing deeply.
  3. If you’re using weights, start with a moderate amount of weight and focus on using good form.
  4. As you get stronger, you can increase the amount of weight you use.
  5. Remember to keep your core engaged throughout the entire exercise.
  6. Be sure to land softly to avoid injury.
  7. When you’re finished, be sure to cool down properly.

About the Author: Zoe Taylor

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Zoe Taylor has a degree in Sports and Exercise Science and is an avid runner and fitness writer. Zoe works with BodyCapable by researching and writing cardio-related content. In her spare time, Zoe runs marathons, keeps up to date with the latest fitness trends, and enjoys walking her dog!