Treadmill – Dumbbell Workout

While looking around online I came across this workout that incorporates a cardio treadmill workout along with a weight training dumbbell workout. We all know that both weight training and cardio are needed for optimal fat loss, as this article states more about here.

This workout insists of switching off between intervals of running on the treadmill, then jumping off to complete a set of dumbbell exercises. I found the workout here on About.com’s website under health and walking. All you need is a treadmill and a set of dumbbells, depending on your strength will determine the weight. They suggest anywhere between 5-12pounds.

The workout About.com had used the same exercise for every interval, I felt like this not only could get boring, but was also not incorporating any muscle confusion when performing the same exercise over and over. So I decided to take their idea and create my own spin with it…so here’s what we got:

Warm-Up with a 5 minute walk leading up to a jog on the treadmill.

After the 5 minute warm-up increase the speed up to 6mph and run for one minute. Slow down and have the treadmill come to a COMPLETE STOP before jumping off to complete the dumbbell exercises.

Bicep Curls

Bicep Curls (as shown to left) – Perform 25 reps

Jump back on the treadmill increasing the speed to 7mph and run for another minute. Come to a complete stop and jump off.

Lateral Lifts

Lateral Lifts (as shown to right) – Perform 25 reps

Jump back on the treadmill increasing the speed to 8mph and run for another minute. Come to a complete stop before jumping off the treadmill.

Triceps Extensions

Triceps Extensions (as shown to left) – complete a set of 25 reps

Jump back on the treadmill increasing speed to 9mph and run for another minute. Come to a complete stop then jump back off.

Dumbbell Row

Dumbbell Row (as shown to right) – complete a set of 25 reps

Jump back on the treadmill increasing speed to 10mph and run for one last minute.

Cool down with a 5 minute jog/walk.

Try this workout next time you are cruched for time and need to fit in a good weight training with cardio workout. Knock out two workouts in one!

Written By: Jentry