24 Dumbbell and Bodyweight Exercises That Work the Heart

The word “Cardio” or cardiovascular means “relating to, or involving the heart and blood vessels,” according to the Merriam-Webster medical dictionary. In other words, “Cardio” has nothing to do with spending countless hours on a treadmill, or watching a video of an anorexic woman doing aerobics.

Cardio basically refers to training the heart. And the best way to train the heart is not with boring jogging or aerobics, but instead high intensity bodyweight and dumbbell exercises. This is because I prefer to have fun while I workout. The following is a list of 24 bodyweight and dumbbell exercises that you can use to develop your own fun cardio workout:

  1. Dumbbell Push Press
  2. Dumbbell Jump Shrugs
  3. Bodyweight Split Jump
  4. Bodyweight Knee Raise to Side Push Up
  5. Bodyweight Free Squat
  6. Dumbbell Sumo Deadlift
  7. Bodyweight Hindu Pushups
  8. Dumbbell Alternating Hanging High Pull
  9. Dumbbell Front Squat
  10. Dumbbell Two Handed Swing
  11. Bodyweight Squat Thrust
  12. Bodyweight Step Ups
  13. Bodyweight Squat Jumps
  14. Dumbbell Squat Clean
  15. Bodyweight Rest Pause Pull Ups
  16. Bodyweight Butt Raises
  17. Bodyweight Ice Skater Hops
  18. Bodyweight Dive Bomber Push Ups
  19. Dumbbell Renegade Row
  20. Bodyweight Classic Push Up
  21. Dumbbell Bent Over Row
  22. Dumbbell Twisting Military Press
  23. Dumbbell Split Jerk
  24. Dumbbell Golf Squat

Create your Own Workout

There are numerous ways to develop your own workout, but the easiest and most efficient method is to use Supersets. Supersets are simply two exercises performed back to back with limited to no rest in between each set. So from the list above, simply choose one bodyweight exercise and one dumbbell exercise and perform them back to back.

Pungky Dwiasmoro Hiswardhani

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