7 Dumbbell Cardio Workouts

Dumbbell cardio workouts are one of the best full-body workouts you can do at home. Cardiovascular workouts with dumbbells strengthen your

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Can you do cardio workouts with dumbbells? Yes, absolutely! Dumbbell cardio workouts don’t require a lot of space. They are an affordable, accessible and customizable way to upgrade your training. It is easy to pick up a pair of dumbbells to add them to cardio workouts. 

The number #1 reason to do dumbbell cardio exercises? Convenience! Use a dumbbell cardio workout as a strength training option on days when you can’t go to the gym. Get more workouts in. A dumbbell cardio workout routine can even be done from the comfort of your own home. 

Learn about the benefits of a full-body dumbbell cardio workout. Here are the 7 best dumbbell cardio workouts to help you create your own dumbbell workout plan. 

How Dumbbell Cardio Workouts Benefit Your Muscles and Body

Adding dumbbells to your cardio workout strengthens your muscles while you burn fat. [1] Cardiovascular exercises raise your heart rate for an extended period of time. [2] Aerobic exercises force more oxygen into your blood. [3] A dumbbell cardio routine improves good cholesterol while lowering blood fats. [4]

Cardio dumbbell workouts benefit the heart, brain, joints, and skin. [5] They strengthen your muscles and over time so that you can adapt to an increased workload. This makes ordinary activities seem easier and less strenuous. Advance your fitness level by increasing the weight of the dumbbells. Make sure to do a full body dumbbell cardio workout regularly.

Dumbbell Cardio Workouts for Weight Loss

Which cardio burns the most fat? Cardio exercises, such as running, bicycling, jogging, and swimming, burn the most fat. You can get these same benefits by doing cardio dumbbell workouts. Dumbbell cardio workouts aid in weight loss. 

When paired with a healthy diet, safe weight loss may include regular dumbbell cardio workouts. Check with a doctor before starting any exercise program. Ensure that you are in good overall health before adding cardio workouts to your fitness routine.

Dumbbell cardio workouts also have the added benefit of increasing your energy. A full-body cardio dumbbell workout increases your energy by releasing endorphins. [6] From the boost that a cardio dumbbell workout delivers all day, you’ll get lasting energy. This is how you can stay motivated in your cardio workouts to improve your weight loss results.

Cardio Dumbbell Workouts Step by Step Instructions

Ready to get started with dumbbell cardio workouts? They are 15-minute and 30-minute routines that are made up of sets and recovery periods. During the recovery, your muscles get a chance to relax. This is also a good time to preview the next set if you are doing a video dumbbell cardio workout routine. 

What size dumbbells for cardio? Start with dumbbells that are the most appropriate for your fitness level. If you exercise regularly, start with 5, 8, 10, or even 12 lb dumbbells. It’s important to maintain proper form throughout the exercise. The dumbbells should be comfortable enough for you to complete all of your reps for each set. 

Here are the best cardio dumbbell workouts to try:

1. Single Arm Overhead Press

What it does: The Single Arm Overhead Press targets the shoulders, triceps, and upper back muscles. It also engages the core muscles to build upper body strength.

Here’s how to do it:

  1. Begin by standing with your feet shoulder-width apart. Holda dumbbell in one hand at shoulder level with your elbow bent and your palm facing forward.
  2. Engage your core and press the dumbbell straight up towards the ceiling. At the same time, exhale while fully extending your arm.
  3. Pause briefly at the top of the movement. Then, inhale and slowly lower the dumbbell back down to the starting position at shoulder level.
  4. Repeat for the desired number of repetitions. Switch sides and repeat the exercise with the opposite arm.

How many reps: 2 x 8-10 reps

2. Dumbbell Squat

What it does: The Dumbbell Squat targets the quadriceps, hamstrings, glutes, and calves. [7] It engages the core muscles to develop strength and stability. 

Here’s how to do it:

  1. Start by standing with your feet shoulder-width apart. Hold a dumbbell in each hand at your sides, with your palms facing inwards towards your body.
  2. Engage your core and keep your back straight. Lower yourself down into a squat, bending at the hips and knees towards the ground.
  3. As you lower yourself down, keep your weight in your heels. Push your hips back, as if you’re sitting back into a chair.
  4. Lower yourself down until your thighs are parallel to the ground or lower. Then, exhale and push through your heels to stand back up, extending your hips and knees fully.

How many reps: 2 x 8-10 reps 

3. Russian Twist

What it does: The Russian Twist is a cardio dumbbell workout that targets the core muscles, especially the obliques. It helps to improve rotational mobility in the spine. [8]

Here’s how to do it:

  1. Start by sitting on the ground with your knees bent. Keep your feet flat on the floor.
  2. Lean back slightly, keeping your back straight. Hold a dumbbell or medicine ball in both hands at chest height.
  3. Engage your core and lift your feet off the ground, balancing yourself.
  4. Twist your torso to the right. Bring the dumbbell towards your right hip.
  5. Pause briefly. Then, twist your torso to the left. Bring the weight towards your left hip.
  6. Repeat the twisting motion back and forth. Keep your core engaged and your feet off the ground throughout the movement.

How many reps: 2 x 8-10 reps

4. Renegade Row

What it does: The Renegade Row targets the back, shoulders, chest, and core muscles. It helps to improve stability and coordination. 

Here’s how to do it:

  1. Start in a plank position with your hands on two dumbbells, shoulder-width apart.
  2. Engage your core and row one dumbbell up to your side. Keep your elbow close to your body.
  3. Lower the weight back down to the ground. Repeat the row with the other arm.
  4. Keep alternating rows for the desired number of reps. Keep your body in a straight line and your core engaged throughout the movement.

How many reps: 2 x 8-10 reps

5. Goblet Squat

What it does: The Goblet Squat targets the legs, glutes, core, and upper body. It helps to improve strength, mobility, and overall fitness. [9]

Here’s how to do it:

  1. Stand with your feet shoulder-width apart. Hold a dumbbell in front of your chest with both hands, elbows pointing down.
  2. Engage your core and lower your body down into a squat. Keep your back straight and your weight in your heels.
  3. Go as low as you can. Keep your heels on the ground and your back straight. Ideally, lower your hips to just below your knees.
  4. Pause briefly at the bottom of the squat. Then press through your heels to stand back up.

How many reps: 2 x 8-10 reps

6. Lateral Raise

What it does: The Lateral Raise targets the shoulders, especially the middle deltoids. It helps to improve shoulder strength and stability. [10]

Here’s how to do it:

  1. Stand with your feet shoulder-width apart. Hold a dumbbell in each hand, palms facing your body.
  2. Engage your core and lift the weights straight out to your sides. Keep your elbows slightly bent.
  3. Lift the weights until they reach shoulder level. Then, pause briefly at the top.
  4. Lower the weights back down to your sides. Maintain control and keep your elbows slightly bent throughout the movement.

How many reps: 2 x 8-10 reps

7. Floor Press

What it does: The Floor Press targets the chest, triceps, and shoulders. It helps to improve upper body strength and power.

Here’s how to do it:

  1. Lie on your back on the floor. Keep your knees bent and your feet flat on the ground.
  2. Hold a dumbbell with both hands. Keep your hands slightly wider than shoulder-width apart and your palms facing away from you.
  3. Engage your core and press the dumbbell up towards the ceiling. Keep your elbows close to your body.
  4. Pause briefly at the top of the movement. Then, lower the dumbbells back down to your chest, keeping your elbows on the floor.

How many reps: 2 x 8-10 reps

As you increase your fitness level, you can increase the dumbbell weights to do more intense dumbbell cardio exercises. You should be able to do more reps as well now that you are stronger. Pay attention to your body and make sure that your workouts are always challenging you to push further.

If you experience any pain or discomfort while performing these dumbbell exercises, stop immediately. Seek urgent care and contact a health professional if your condition persists.

Boost Your Fitness Level With Dumbbell Cardio Workouts

Regular dumbbell cardio workouts can help to increase your strength, boost your energy levels, and speed up your metabolism. This is because doing cardio exercises regularly causes your body to use more energy overall. When you combine workouts with nutrition that matches your training goals, then you see better results, faster.

Satia delivers the complete nutrition that helps you build muscle mass and boosts your energy. Ready to upgrade your daily nutrition? Start your no-risk trial now.


  1. https://www.sciencedirect.com/science/article/pii/S1658361216300580
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4771152/
  3. https://files.eric.ed.gov/fulltext/EJ1189836.pdf
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5498979/
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9256523/
  6. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469
  7. https://www.mdpi.com/2813-0413/2/1/2
  8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9564429/
  9. https://pubmed.ncbi.nlm.nih.gov/34341315/
  10. https://www.sciencedirect.com/science/article/abs/pii/S1360859222001607

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