Traditionally, a cardio workout has consisted of a leisurely hour-long trek on the treadmill or exercise bike. Can you say, “Boring!”? Those types of cardio sessions are falling by the wayside. They take too long, and aren’t as effective as once thought. Now, people are starting to look to more effective methods, like cardio workouts with weights (if you’re in fair shape to start with).

A more intense program, like a cardio workout with weights, will give you more bang for your buck than twiddling away the hours on the treadmill. Weights add both resistance and intensity to your workout, increasing both the efficiency and effectiveness. This translates into better results in less time.

The advantage of resistance is that it helps you keep (and build) muscle. If your goal is fat loss, you want density in your muscles. That’s what will give you the look you want. If you don’t have firm muscles, then you still won’t look muscular and fit – even after you’ve burned off a good bit of fat. Compare the physiques of a sprinter and a long distance runner. The sprinter is more muscular because of the short, intense exertions. The long distance runner may be thin, but they often lack muscle density.

Thrusters

While not all weight-training exercises lend themselves to cardio training, there are several that do. If you want to add weights to your cardio exercise routines, consider thrusters. Descriptions and even videos are easy to find online, and they can be done with barbells, dumbbells, or kettlebells.

Sandbag Training

Sandbag training is another option. Cardio workouts with weights aren’t limited to standard barbells and dumbbells. Make a sandbag and simply pick it up and put it down. Stand next to something a few feet tall (a pickup tailgate for example), and pick the sandbag up from the ground and put it on the tailgate. Then lift it off the tailgate and put it back on the ground. Repeat as necessary. Or for maximum simplicity, pick up a sandbag and carry it as far as you can.

Kettlebell Training

Other great options are the kettlebell swing and kettlebell snatch. Kettlebells offer excellent bang for the buck. Both the swing and the snatch will fulfill any cardio need you may have – heart, lungs, and fat burning. I’ve personally gotten my best overall fitness results with kettlebells. They’re highly recommended.

Cardio Before or After Weight Lifting?

One question that often comes up is whether you should do cardio before or after weight lifting. In workouts such as these where your cardio is your weight lifting, two birds have been killed with one stone. However, it’s often a good idea to focus on one or the other for a time. In this case, I recommend doing your weight training first, then finish with your cardio. If you’re lifting relatively heavy weights, you want to be at your strongest – not worn down from a cardio session. First, it’s a safety issue, secondly, your progress will suffer.

Cardio workouts with weights can greatly improve your progress. For information about actually putting together a routine, check into circuit training and interval training. If you’re in fair shape, stop wasting time with casual low-intensity cardio workouts such as walking, slow jogging, or lazy bike pedaling. You can get better results in less time with weights and/or higher intensity.