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Your ‘No-Running Required’ Weighted Cardio Plan

Posted on: by Wanita Nicol
wanita doing a cardio workout

By Jessica Cassity, Gym equipment sponsored by REBEL Elite Fitness

Hate regular cardio? Then you’re going to love this workout that gives you all the benefits of a boring treadmill sesh… in the weights area!

So you thought strength training couldn’t get your blood pumping? Try this two-for-one circuit created by trainer Brett Hoebel. It uses full-body resistance moves that fatigue your muscles, and it’s done at a fast pace with short rest breaks to raise your heart rate into the metabolic cardio-boosting zone. Sound good?

How It Works

To start, grab a set of dumbbells – start light, with three or four kilos and go heavier if you can once you have the moves down. Then, starting with the number one, do the moves in order. For each exercise, do as many reps as you can in one minute, moving from one to the next without stopping. Rest for one minute, then repeat the whole circuit for up to four rounds total. That’s a healthy dose of strength and sneaky cardio in just 20 minutes!

READ MORE: Ever wondered what HIIT training is all about? This woman tried it for three months…

Watch one of our WH Staffers perform the moves:

Your Moves

1 Squat To Overhead Press

Hold a pair of dumbbells at your shoulders, feet about hip width apart. Push your hips back and lower into a squat, keeping your chest upright and your knees over your toes. As you push through your heels to return to standing, press the dumbbells overhead. Lower the weights to return to start. That’s one rep.

2 Bent-Over Wide Row

Hold a pair of weights and bend forward, arms in line with your shoulders, palms facing your legs. Raise your elbows out to the side and pull the weights towards your chest, your upper arms level with your shoulders. Pause, then slowly lower back to start. That’s one rep. A quick tip: Squeeze your shoulder blades together.

READ MORE: This is the best workout for weight loss, according to science. 

3 Alternating Capoeira Reverse Lunge

Begin in a squat, feet about hip-width apart, arms extended in front of your chest; step your left leg behind your right foot, bend your knees and place your right hand on the floor, bringing your left forearm to your chest . Reverse the movement; repeat to the other side. Continue alternating.

4 Push-Up With Renegade Row

Get into push-up position, hands on dumbbells and feet slightly wider than hip-width apart. Bend your elbows to lower your body to the floor; press up, then row a weight towards your chest. Lower and repeat on the other side. That’s one rep. Too hard? Lose the push-up and just do the renegade rows.

5 Jackknife Twists

Lie on your back. Brace your core, then lift your right leg towards your chest as you raise your shoulders off the ground and reach your left arm towards your right leg. Slowly return to start. Repeat on the other side; continue alternating.

Ever wondered if cardio or weights gives you a better workout? We have the answer. 

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