Cardio with Weights

Cardio with Weights to Lose Weight

Cardio is one of those things that some people hate but we all know it has certain health benefits that we should not avoid.

For some men and women sitting on a stationary bike or running on a treadmill for 30 minutes is not a lot of fun.

I am not one to drag around an electronic device and read, so my only source of cardio is using weights.

I know, you may find it hard to believe that you can get just as good if not better workout training with weights as you can with running or walking.

Cardio with weights not only help you gain strength, it can also help you lose some weight.

When I train with weights, I try to make it as intense as possible.

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 3 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 good cardio workout while increasing your strength and endurance levels.

Training back

Training back can be intense in itself, especially if you are using heavy weights, there are three exercises that will get your heart pumping.

I try to the keep the rest intervals to no more than a minute, the less you rest the more you will get your heart pumping.

My routines 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 in between reps.

Deadlifts help firm up the glutes and increase overall core body strength, this includes your back and thighs.

Deadlifts are one of the best exercises for men who want to increase muscle mass, women benefit from deadlifts as well, especially if they want firmer and fuller glutes.

Cardio with Weights

Bent over dumbbell rows

Performing bent over dumbbell rows is the perfect way to increase your back muscles and lats, it also does an amazing job at getting your blood pumping.

I usually use heavy weight 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.

One arm dumbbell rows

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 exercise and rest no more than 30 seconds between sets. I try to keep my reps in the 15-20 range.

Bodybuilder performing T-Bar Rows

Training legs

Legs can be difficult to train in itself but exercises like squats and lunges can give you a good 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, try and find a space long enough to where you 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 walking lunges will definitely keep you gasping for air.

You can do this exercise with or without dumbbells.


Training shoulders for any guy is a must, it adds V-Taper to any guys physique and while shoulders are not a major muscle group training them intensely can help increase them in size and can also serve as a great cardio workout.

Standing front raises

Standing front raises are one of my favorite exercises to superset back to back, first do one arm using moderate to heavy weight enough that you can perform 12-15 reps, repeat then performed another set back to back, on each side until I complete  6-8 sets. Standing front raises develop the anterior (frontal) shoulder muscles.

Upward dumbbell or barbell rows

Upward lifts are another one of my favorite exercises, they are a great way to increase the size of your trapezius muscle.

Doing upward lifts with moderate to heavy weight and back to back sets can give you a great cardio workout.

I personally like to do 4-6 sets 10-15 reps.

Upward lifts develop your upper back, traps, and front delts.


As you can see getting your cardio with weights is not hard to do, the above exercises are some of my favorites, however, any exercises that have a wide range of motion can be used as a cardio alternative, keep the weight moderate and perform them back to back and keeping your rest sessions to a minimum.

Not only will you notice the benefits of cardio you will also drastically improve your strength and lose some weight along with excess body fat.

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