How to use weights for cardio

What is cardio?

Cardiovascular fitness refers to the ability of your heart, lungs and circulatory system to supply oxygen during sustained physical activity. It plays a key role in improving endurance, strengthening the heart and lungs and supporting weight loss. Activities like running, cycling, swimming and most sports are typically associated with cardio — but it doesn’t stop there.

What if I told you that weights and heavy-duty equipment could be just as effective for cardio workouts?

Traditionally, people associate cardio with burning calories and weight training with building muscle. However, an intense workout with weights can raise your heart rate, make you break a sweat and burn a surprising number of calories. Let’s explore how you can incorporate weights into your cardio routine.

How to improve cardio fitness with weights?

Weights can supercharge your cardio routine in a variety of ways, from HIIT workouts to supersets. Here’s how 👇

HIIT workouts

High-Intensity Interval Training (HIIT) is one of the most popular methods for combining cardio and weight training. Adding dumbbells or kettlebells to your HIIT routine creates a dynamic workout that boost endurance, burns calories and builds strength. Whether it’s kettlebell swings or dumbbell shoulder presses, incorporating weight keeps your workouts varied and engaging.

Calories burned with weight training

Weight training isn’t just for building muscle — it’s also a calorie-torching powerhouse. A standard 1-hour session can burn between 25-500 calories, depending on the intensity. For those looking to gain muscle while shredding fat, weight training is the perfect combination. Focus on compound lifts, train to failure and embrace full-body sessions to maximise your results

Supersets

Supersets pair two exercises back-to back with little to no rest, creating a high-intensity, heart-pumping workout. For example 👇

• Pair bicep curls with tricep pushdowns for a killer arm session
• Combine barbell bench press with a dumbbell chest press to supercharge your upper body.

Supersets are efficient, challenging and guaranteed to make you sweat.

Benefits of using weights for cardio

Using weights for cardio offers a host of benefits. Here are a few highlights.

Accessibility. Free weights, like dumbbells and kettlebells, require minimal space and no complicated setup. Perfect for home workouts or small gym spaces.

Time efficiency. Weight training can fit into even the busiest schedules. A quick 15-minute workout with weights is better than skipping your session altogether.

Improved strength and endurance. Incorporating lighter weights into your cardio sessions improves muscular endurance, which helps you lift heavier during strength workouts.

Warm-up benefits. Starting your routine with light weights improves muscular endurance, which helps you lift heavier during strength workouts.

Types of exercises you might do

Contrary to popular belief, cardio isn’t just running on a treadmill. You can incorporate weights into your cardio routine with a variety of equipment. Here’s how 👇

Jumping rope is an excellent warm-up that gets your heart rate up while engaging your arms, legs and core. Start with basic jumps, then progress to more advanced moves like crossing arm jumps. A 5-minute jump rope session can prepare you for an intense weights workout.

Slam balls are versatile tools for combining cardio and strength. While the classic slam is a staple move, you can add variety with exercise like:

• Squat and slam
• Slam ball burpees
• Side tosses

Dumbbells are a cornerstone of weight training. use them for movements like:

• Dumbbell thrusters (squat into an overhead press)
• Renegade rows (engaging your back and core)
• Weighted lunges (building leg strength and endurance)

Kettlebells are perfect for functional training — incorporate exercises like.

• Kettlebell swings
• Turkish get-ups
• Goblet squats

Try performing each exercise for one minute with a 15-second rest, repeating for as long as you can manage.

HIIT workout. 45 seconds on, 15 seconds off (22-minute session)

Round 1.

• Chest-to-floor burpees
• Squat and press
• Broad jumps
• Deadlift to high pull
• Mountain climbers

Rest for 1-minute.

Round 2.

• Ice skaters
• Goblet squats and lunges
• Push-ups
• Clean and press
• Squat jumps

Repeat both rounds again!

All types of cardio equipment

Here’s a list of equipment you can use to enhance your cardio routine with weights.

• Slam balls
• Treadmills
• Stationary or air bikes
• Rowing machines
• Dumbbells
• Kettlebells
• Step machines
• Yoga mats
• Resistance bands
• Stability bikes

Ready to take on cardio with weights?

Cardio and weight training don’t have to exist in separate worlds. By combining weights into your cardio routine, you’ll not only burn calories but also build strength, improve endurance and make the most out of your workouts.

So grab your dumbbells, slam balls or kettlebells and start incorporating them into your next cardio session. Whether it’s HIIT, supersets or a quick 15-minute workout, the possibilities are endless.

Start today, and remember: fitness is a journey, not a race. 💪