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Cardio With Dumbbells

September 27, 2021 5 min read

Cardio With Dumbbells

Dumbbells are an accessible and easy way to get in an excellent workout.

If you’re looking for a fun way to get your heart rate up at home, then you can try cardio workouts with dumbbells. 

The reason being that it strengthens your muscles and if you have more muscle density then you will burn more fat.

This article is a comprehensive guide on 6 effective cardio workouts that you can perform with adumbbell set that you can do in the comfort of your own home. 

cardio with dumbbells

6 Cardio Dumbbell Workouts

To make this effective, do each move in 10 repetitions without any break in between to have the full cardio with dumbbell workout.

This is also greatweight training for beginners.

Goblet Squat

For this exercise, it is recommended that you use ahex dumbbell weight set.

This is asingle dumbbell workout

To do a goblet squat, you stand with your feet at shoulder-width apart and point your toes forward. Grasp one dumbbell with both hands and hold it vertically against your chest.

Cup the dumbbell as if it is a goblet. You place your palms under the dumbbell and enfold your fingers around the top.

Do a deep squat. Keep your knees out, back flat, and heels firmly placed on the floor. Keep your chest up to engage your core and not fall forward.

Take a pause, keeping the dumbbell up by your chest. 

Then thrust upwards to the starting standing position. Your legs should be fully straight now.


While doing the goblet squat, you are ultimately working all the muscles in your lower body.

Through strengthening your muscles, it prevents injury and helps with fat loss in your lower body and belly. 

It stimulates and tones the following muscles: core, back, forearms, shoulders and upper back.

dumbbell cardio workout

Dumbbell Squat and Shoulder Press

To successfully do a dumbbell squat press, start in a standing position with your feet placed as wide as your hip. 

Hold onto the dumbbells directly in front of you with your arms bent at a 90-degree angle. Ensure that you keep the dumbbells towards your shoulders to aid in stability. Your palms should face each other. 

When squatting, ensure that your thighs are parallel to the floor. Go back to the standing position and press the dumbbells above your head.

Then bring the weights back to the starting position.

You can do 10 repetitions.

For that extra burn, add an additional calf raise when doing the shoulder press. 


Dumbbell squats can strengthen your whole lower body and core. The extra weight from the dumbbells activates your posterior muscles. These muscles include the glutes and hamstrings. 

The stabilizing muscles, found around your knees and ankles, are also activated when doing the squats.

Alternating Lunges with Dumbbell Lateral Raise

This is alight dumbbell workout. With a lighter dumbbell, you can raise the weight as high as you want.

So, what is the correct form for alternating lunges?

Firstly, stand with your feet at hip-width apart.

Secondly, take a very large step forward and lower yourself to the floor. When you have lowered your body to the floor, make sure that both of your legs are bent at 90 degrees. 

After completing the lunge, push up from the front leg to rise back up to the starting position. Without any rest, do a lateral raise. 

To do a lateral raise, elbows should be slightly bent and raise the weights slowly to a 45-degree angle past parallel.

Take a pause, and then bring the dumbbell down with control. Repeat the lunge with the other leg.

Do 10 repetitions.


This cardio strengthening workout will target the following muscles: hamstrings, glutes, and quads.

But, what are the dumbbell lateral raises good for? The lateral raise activates your rear deltoid which aids in strengthening, toning and stabilizing your upper body and shoulders.

If you are looking to strengthen your lower body, have a look at the dumbbell exercise for cyclists. 

cardio exercises with dumbbells

Alternating Sides Toe Touch Crunches

This exercise can be done without dumbbells, but you can add a light set of dumbbells to increase the intensity.

You start by lying faceup with your legs stretched out towards the ceiling. Your feet should be flexed.

Crunch up by reaching your left fingertips to your right toes. You are lifting your shoulder blades and upper back off the ground, not your hips while doing this motion. Ensure that your lower back is pressed firmly on the floor.

Keep your core engaged and brace your ribs.

After touching your toes, return to the starting position. Crunch up again, alternating to the opposite side – so reach your right fingertips to your left toes. 

Keep your legs in the same exact position throughout the movements. 

If you find it too difficult to hold your legs up, lay in front of a wall and lean your heels against it instead. 

Do 10 repetitions.

If you are looking for core activation workouts, check outexercise ball and dumbbell workouts.


This core exercise primarily targets your rectus abdominis – these muscles make up your six-pack. It also targets your obliques.

Toe touch crunches stimulate your abdominal muscles when you bend your spine forward as you touch your fingertips to the opposite side’s toes. This is called a spinal flexion.

Russian Twist

The Russian twist is anothereasy dumbbell workout for women

This is one of thoseseated dumbbell exercises, so you start by sitting on the floor with bent knees and feet firmly pressed on the floor. Grip the weight in front of you and lean backwards until you feel that your abs are being engaged.

Extend the dumbbell to a length that you find comfortable. As you progress, increase the range of motion to activate more muscles and burn more fat.

Twist slowly and with control from left to right. Let the weight touch the floor after each turn.

For that extra burn, suspend your feet above the floor while performing the movements.

Do 10 repetitions.

How Can I Do A Russian Twist Without Hurting My Back?

To prevent any injury to your back, make sure that your back is not rounding forward when starting the Russian twist. Keep your back as long and straight as you can.

It will feel like you are raising your torso from your waist, then extend your torso long. 

By using proper form, you are protecting your spine and toning your obliques.

Read aboutseated dumbbell workouts for seniors.


Also known as an oblique twist, this workout targets your whole core, spine and obliques.

This is one of the besttoning dumbbell exercises that will improve your balance and stability.

cardio workout with dumbbells

The Takeaway

Sometimes, going to the gym is just not possible. Fortunately, you do not need to miss out on achieving your fitness goals.

For these cardio-intensive workouts, you just need a pair of dumbbells and enough room space to do lunges.

If you are busy building that home gym, learn about thebest dumbbell and barbell workouts.

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