18 Dumbbell Cardio Exercises You Should Know

If you’re looking for a way to spice up your cardio routine, look no further than dumbbells. Not only do they add resistance to your workout, but they also give you the opportunity to work on your strength while burning calories. And who doesn’t want that? So, whether you’re a seasoned gym-goer or just starting out, these 18 dumbbell cardio exercises are sure to get your heart pumping and your sweat on.

 

Why Do Dumbbell Cardio Exercises

Dumbbell cardio exercises are an effective way to increase cardiovascular fitness while also building muscle strength. These exercises require the use of weights, which provide an additional challenge to the body and increase the intensity of the workout. Research has shown that incorporating dumbbell cardio exercises into your fitness routine can lead to improved cardiovascular health, increased strength, and decreased body fat.

A study published in the Journal of Strength and Conditioning Research found that adding dumbbell exercises to a traditional cardio routine improved cardiovascular fitness and body composition in overweight women. The study participants performed a combination of dumbbell and bodyweight exercises for 30 minutes, three times per week, for 12 weeks. At the end of the study, the participants had significant improvements in their VO2 max (a measure of cardiovascular fitness) and a decrease in body fat percentage.

Another study published in the Journal of Sports Science and Medicine found that combining dumbbell exercises with a high-intensity interval training (HIIT) workout led to greater improvements in cardiovascular fitness compared to HIIT alone. The study participants performed dumbbell exercises such as squats and lunges during the high-intensity intervals, while also incorporating traditional cardio exercises such as jumping jacks and burpees. After six weeks of training, the participants who did the combined dumbbell and HIIT workout had a greater increase in VO2 max and a decrease in body fat percentage compared to those who did only HIIT.

Dumbbell cardio exercises also offer the benefit of working multiple muscle groups at once, which can lead to increased strength and muscle definition. A study published in the Journal of Strength and Conditioning Research found that using dumbbells in a circuit training workout led to greater improvements in upper body strength and muscular endurance compared to a traditional cardio workout. The participants in the study performed dumbbell exercises such as bicep curls and shoulder presses, along with traditional cardio exercises such as jumping jacks and mountain climbers.

In conclusion, incorporating dumbbell cardio exercises into your fitness routine can lead to improved cardiovascular health, increased strength, and decreased body fat. Studies have shown that adding dumbbell exercises to traditional cardio workouts, as well as combining dumbbell exercises with high-intensity interval training, can lead to greater improvements in cardiovascular fitness and body composition. Additionally, using dumbbells in circuit training workouts can lead to increased strength and muscle definition.

 

18 Dumbbell Cardio Exercises

1. Dumbbell Burpees: Holding a dumbbell in each hand, do a traditional burpee, jumping up with the weights held at your sides.

2. Dumbbell Jumping Jacks: Stand with your feet hip-width apart and hold a dumbbell in each hand. Jump your feet out to the sides while raising the weights overhead. Jump back to the starting position and lower the weights.

3. Dumbbell Mountain Climbers: Holding a dumbbell in each hand, get into a plank position. Bring one knee in toward your chest and then quickly switch legs.

4. Dumbbell Squat Jumps: Hold a dumbbell in each hand and perform a traditional squat, but jump up explosively with the weights held at your sides.

5. Dumbbell Skaters: Holding a dumbbell in each hand, jump to the right and bring your left foot behind your right ankle. Reverse the motion, jumping to the left and bringing your right foot behind your left ankle.

6. Dumbbell Jumping Lunges: Hold a dumbbell in each hand and perform a lunge, jumping up explosively and switching legs in mid-air.

7. Dumbbell High Knees: Hold a dumbbell in each hand and run in place, bringing your knees up high while pumping the weights.

8. Dumbbell Butt Kicks: Hold a dumbbell in each hand and run in place, kicking your heels up to your butt while pumping the weights.

9. Dumbbell Step-Ups: Hold a dumbbell in each hand and step up onto a bench or platform, alternating legs.

10. Dumbbell Plank Rows: Holding a dumbbell in each hand, get into a plank position. Row one weight up to your side, keeping your elbow close to your body. Lower the weight and repeat on the other side.

11. Dumbbell Russian Twists: Sit on the floor with your knees bent and hold a dumbbell in both hands. Lean back slightly and twist your torso to the right, tapping the weight on the floor. Twist to the left and tap the weight on the other side.

12. Dumbbell Renegade Rows: Holding a dumbbell in each hand, get into a plank position. Row one weight up to your side, keeping your elbow close to your body. Lower the weight and repeat on the other side.

13. Dumbbell Thrusters: Hold a dumbbell in each hand and perform a squat. As you stand up, press the weights overhead.

14. Dumbbell Reverse Lunges: Hold a dumbbell in each hand and step back into a lunge, alternating legs.

15. Dumbbell Jump Rope: Hold a dumbbell in each hand and jump rope, rotating your wrists as you jump.

16. Dumbbell Woodchoppers: Hold a dumbbell in both hands and stand with your feet hip-width apart. Twist your torso to the right and raise the weight up and across your body. Twist to the left and lower the weight.

17. Dumbbell Box Jumps: Hold a dumbbell in each hand and jump onto a box or platform, landing softly with bent knees.

18. Dumbbell Renegade Push-Ups: Holding a dumbbell in each hand, get into a plank position. Do a push-up, then row one weight up to your side while keeping your elbow close to your body. Lower the weight and repeat on the other side.

 

Conclusion

There you have it – 18 dumbbell cardio exercises to add to your routine! Not only do these exercises get your heart rate up, but they also work multiple muscle groups at once. Plus, using dumbbells can help increase the intensity of your workout, allowing you to burn more calories in less time.

But before you start, it’s important to remember to start with a weight that you feel comfortable with and gradually increase as you get stronger. Proper form is also key, so make sure you’re performing each exercise correctly to avoid injury.

Mix and match these exercises to create your own dumbbell cardio workout, or add a few to your existing routine for an extra challenge. And don’t forget to listen to your body – take breaks when needed and hydrate throughout your workout.

So, grab those dumbbells and get ready to sweat! These 18 dumbbell cardio exercises are a fun and effective way to switch up your routine and reach your fitness goals.