Cardio Workouts With Dumbbells

Dumbbell-focused cardio workouts for adults who want better conditioning and work capacity through high-rep, full-body resistance circuits with clear RIR targets and practical kilogram load progression.
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Workout 1

5 exercises15 sets

Cardio Workouts With Dumbbells Template

Glutes, Trapezius, Hamstrings, Quadriceps

A full-body dumbbell cardio template using short rests, high-rep compound patterns, and repeatable straight sets to improve conditioning while keeping strength and technique work in place.

  1. 1
    Dumbbell Snatch
    anatomy
    anatomy
    1Exercise

    Dumbbell Snatch

    Rest 1m

    • 116 reps x 10 kgRIR 3
    • 216 reps x 10 kgRIR 2
    • 316 reps x 10 kgRIR 1

    Explode with hips first, then punch overhead. If overhead lockout gets unstable, reduce load and keep speed smooth.

  2. 2
    Goblet Squat
    anatomy
    anatomy
    2Exercise

    Goblet Squat

    Rest 1m

    • 115 reps x 14 kgRIR 3
    • 215 reps x 14 kgRIR 2
    • 315 reps x 14 kgRIR 1

    Brace before each rep and avoid bouncing out of the bottom. If depth shortens, lower the load.

  3. 3
    Dumbbell Step Up
    anatomy
    3Exercise

    Dumbbell Step Up

    Rest 45s

    • 112 reps x 8 kgRIR 3
    • 212 reps x 8 kgRIR 2
    • 312 reps x 8 kgRIR 1

    Drive through the lead leg and avoid pushing off excessively from the trailing foot.

  4. 4
    Walking Lunge
    anatomy
    anatomy
    4Exercise

    Walking Lunge

    Rest 45s

    • 120 reps x 8 kgRIR 3
    • 220 reps x 8 kgRIR 2
    • 320 reps x 8 kgRIR 1

    Keep stride length consistent and torso stacked over hips. Reduce load if front-knee control deteriorates.

  5. 5
    Dumbbell Romanian Deadlift
    anatomy
    5Exercise

    Dumbbell Romanian Deadlift

    Rest 1m

    • 115 reps x 16 kgRIR 3
    • 215 reps x 16 kgRIR 2
    • 315 reps x 16 kgRIR 1

    Maintain a soft knee bend and long spine; stop descent when hamstring tension peaks and posture stays neutral.