Done in just 10-20 minutes, you can have a fantastic workout. This combination exercise combines cardio to burn calories and strength training to develop muscle. All you need is a jump rope (or a pair of medium-weight dumbbells if you don’t have one) and a pair of medium-weight dumbbells.
Combining strength and cardio in the same workout is an excellent way to multitask. Consider the two an ideal match for boosting endurance, burning calories, growing lean muscle, and gaining strength. After each strength workout, repeat jump rope, which is part of the cardio.
Jump rope (cardio)
- Place the rope behind you and take a step back.
- Swing it above your head and back down to your feet.
- Repeat the jump before it lands on your feet.
Overhead press (strength)
- Raise the dumbbells to shoulder height while standing with your feet shoulder-width apart. The palms of your hands should be facing forward.
- Dumbbells should be held over your head until your arms are completely stretched.
- Hold this posture for a few seconds, and come back to the initial position.
Repeat – jump rope (cardio)
Curling hammer (strength)
- Hold a dumbbell in each hand, palms facing inward, and stand with your arms at your sides.
- Bend your elbows and bring the weights up to your shoulders, palms facing in.
- Slowly lower the weight back down.
- and 30 seconds of rest
Tip- Curling may be done in three ways: alternating arms, both arms at the same time, or one arm at a time.
Repeat – jump rope (cardio)
Tricep kickbacks (strength)
- Standing with your feet shoulder-width apart, push your body forward at a 45-degree angle, slightly bending your knees.
- Raise your elbows to the point where your upper arms are parallel to the floor. This is your starting point.
- Extend your arms, parallel to your torso, and raise the weight.
- Lower the weights slowly back to the starting position.
Repeat – jump rope (cardio)
Dumbbell squats (strength)
- Place your feet shoulder-width apart, toes pointing forward. Allow the dumbbells to dangle by your sides or lift them to your shoulders.
- To lower your body, keep your back flat and bend your knees and tilt your hips back.
- When your legs create a 90-degree angle, come to a halt (or go as far as your mobility allows).
- Return to standing by slowly pushing through your heels.
Repeat – jump rope (cardio)
Plank (strength)
- Begin by lying down on your elbows and knees on the floor.
- Straighten your legs and elevate your torso such that the balls of your feet (hip-width apart) and your forearms support you (shoulder-width apart).
- As you hold, don’t arch your back or shove your butt in the air.
Repeat – jump rope (cardio)
Bent over row (strength)
- Stand with your feet hip-width apart and a dumbbell by your sides.
- Hinge forward at the hips with your knees slightly bent until your torso is between 45 degrees and parallel to the floor, dumbbells hanging below your shoulders and wrists facing in.
- To begin, engage your core and keep your neck neutral to maintain a flat back. This is your starting point.
- Exhale and bring the dumbbells up near your ribs, keeping your elbows straight back and your arms tight to your sides.
- Inhale to slowly return the weights to their starting position.