How to Combine Cardio and Strength with Dumbbells – Part 1

Sometimes, we simply don't have time to separate our cardio workouts from our strength workouts. Whatever the reason may be, there's good news! By combining cardio with strength, we can work around this obstacle. Even if you only have one dumbbell laying around the house, you can get two workouts in one by building a circuit and performing combo moves. The end result? You'll build lean muscle AND incinerate calories.

To get feel a for what this looks like, tune into the video below and watch BowFlex Fitness Advisor Amy Dixon as she takes us through a cardio and strength routine using just one dumbbell.

Strength & Conditioning Exercise

The first exercise is a row. Ensure that you stick to proper form, hinging at the hips. Remain long in the spine, from the heel to the crown of the head. Take your time with this exercise! The reason to go slowly is to ensure that you do not rotate at the core. Stay still, squeezing the shoulder blades together to get the most out of this strength and conditioning exercise.

Cardio Exercise

One of our favorites – the skater! When coming down into your skater, reach the dumbbell across the body. Rotation is good here, and you'll want to build power and energy into this movement. Power is the key to accelerating your heart rate during this exercise and will enable you to burn more calories.

Enjoy performing dumbbell workouts from home? Learn more about BowFlex SelectTech dumbbells!