Cardio with Weights

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Skip the treadmill and try something different to get your cardio with weights.

Cardio is one of those things that some hate, but it can have some great benefits. For many sitting on a stationary bike or running on a treadmill for 30 minutes or an hour sucks. I am not one to drag around an electronic device and read, so my only source of cardio is using weights, and while you might find it hard to believe you can get just as good if not better workout training with weights as you can, with running or walking.

When I train, I try to make it as intense as possible, and some days I will go all out and focus on short rest intervals, this helps burn fat and gets your heart pumping. I try to do this on three particular days, and that is when I train back shoulders and legs.

Below I will explain some exercises you can do to help give you a great cardio workout while increasing your strength and endurance levels.

Training back

Training back can be intense in itself especially if you are using heavyweights, there are three exercises that will get your heart pumping, I try to keep rest intervals to no more than a minute,, the less you rest the more you will get your heart pumping.

My routine is a follows:


I will perform 4-8 sets of deadlifts using moderate weight, enough that it will allow me to perform 15-20 reps per set, resting no more than one minute between reps. Deadlifts help firm up the glutes and increase overall strength, including back and thighs; deadlifts are one of the best exercises for men who want to increase muscle mass.

Bent-over dumbbell rows

Performing bent-over dumbbell rows is the perfect way to increase your back muscles and lats, it also does an incredible job at getting your blood pumping. I usually use heavyweight enough to do 10-12 reps, when doing dumbbell rows, I will perform two back-to-back sets, rest for 1 minute and then perform two more back-to-back sets, rest again and repeat for a total of 6 sets.

T-Bar Rows

This is another great exercise that will get your blood pumping and get you extremely winded; I tend to go pretty heavy on this one and rest no more than 30 seconds between sets; I try to keep my reps in the 15-20 range.

Training legs

Legs can be difficult to train in itself, but exercises like squats and lunges can give you a great overall workout that will leave you winded even more so than a treadmill will.


Performing high reps of squats is also a great way to get your cardio with weights you can use dumbbells, barbells, or a Smyth Machine; I try to keep the reps between 12-15 reps and do between 5-8 sets. Squats are a great way to increase muscle mass, elevate testosterone levels and can give women a nice and shapely butt.

Walking lunges

Lunges target the front quads, the glutes, and thighs, I like to perform between 4-6 sets, and if possible, I like to find a long space where I can walk a minimum of 12 paces back and forth which I count as one set, rest 30-60 seconds and repeat if you have never been winded by anything before this will definitely keep you gasping for air. You can do this exercise with or without dumbbells.

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