When you’re not sure what to do at the gym, jumping on a treadmill is always a good option. You can walk, jog, sprint, or do interval workout – All without switching machines. But did you know that you can also get some light weight training done?
On #FitTok, creators are always sharing new ways to improve common exercise routines, and right now, the 2-in-1 treadmill workout with dumbbells Are very hit. The goal is to add a little extra excitement to your usual walk strengthen your muscles.
There are lots of combos available. Producer @lahnazakia He is asked to step on the treadmill while squeezing in a quick ab workout By doing dumbbell overhead holds, oblique twists, and All over the world. “Honestly, there are a lot more ways to work out than people think,” she wrote in her caption.
Creator @hellosusanlee likes to walk with light dumbbells in hand way to increase his heart rateWhile creator @naireekiana is a fan of doing a hand routine on her walk. As she strolls, she sets Hammer curl, 90-degree raise, biceps curl, Front raise, external rotation, and wide biceps curl.
In their comments, someone said, “Why did my brain never think of combining these two things!!?” Here, an instructor explains why dumbbells on treadmill What a genius combo.
Using Dumbbells on a Treadmill
According to April Medrano, a certified personal trainer who works with Stride FitnessUsing dumbbells while walking on a treadmill is a great way to combine cardiovascular training and endurance-based strength work.
“Walking alone increases the heart rate, and adding resistance in the form of light dumbbells helps increase muscle activation in the arms, core, and shoulders,” she tells Bustle. Think of it as a way to increase the output of your workout, as well as a way to get more bang for your buck when you’re short on time.
To make this routine easier, it’s best to keep your dumbbells light, especially if you plan to hold them during your normal walk. “I recommend starting with 2 to 5 pounds,” she tells Bustle. “The weight should never be so heavy that a normal arm swing feels cumbersome. Maintaining a natural arm swing is important for balance and overall running mechanics.”
As you get stronger, you can also work toward adding bicep curls, oblique twists, and other arm and ab moves. Instead of completing your cardio session on the treadmill and then going on to do a separate weight training program, you can do both at the same time to get your heart rate up, strengthen your muscles, and save time.
Make sure you can do these exercises on the floor before trying them on a moving track. As you walk, pay attention to form and posture to get the most from each move.
Trying the Treadmill Dumbbell Workout
As someone who appreciates efficiency, I immediately wanted to try this trend. To do this, I grabbed a Atkin’s Strong High Protein Shake For energy, picked up a pair of 3-pound dumbbells, and jumped on the treadmill. My little setup was offering “Fitness Pro”. I had my nutrition and weight in place and I felt I was good to go.
To start slow, I followed a simple routine recommended by Medrano:
- Grab a set of 3 to 5 pound dumbbells.
- Walk at a pace of 3 mph with dumbbells hanging at your sides.
- Let your arms swing naturally as you walk.
- Walk with dumbbells for three minutes.
- Walk without dumbbells for two minutes.
- Repeat for four rounds or a total of 20 minutes.
- If you want a boost, add a 1% to 3% increase.
walking on a slope That already elevates my heart rate — my Fitbit said I was at 130 bpm during the warm-up — but adding the dumbbells raised it to 150 bpm within a few minutes. I found that lifting weights also made me pay more attention to my form, which is always a good thing.
Instead of moving and zoning out with my music, I fixed my posture, kept my chin up, and noticed that my core felt more engaged than usual. This is because it was keeping me stable while I was holding the weight. I can also tell that my biceps and triceps Were lighting. By the time the 20 minutes were over, I was completely drenched in sweat.
For my next workout, I turned to TikTok for more dumbbell-themed ideas and saw several creators doing standard arm exercises You’ll typically do this next to a weight rack. Think bicep curls, hammer curls, and front raises. As I walked, I did three repetitions of 15-15 with my 3-pound weight.
While some girls can do these moves while walking at 3 mph downhill, I kept my treadmill flat and set at 2.5 mph so I could stay steady and balanced. By the end of my walk, I was even more out of breath than usual. The next day, I too felt some pain in my arms And core – a sign that my muscles really got a workout. Next time, I plan to increase my speed and increase my weight.
Before seeing this trend on TikTok, it had never occurred to me to bring a set of dumbbells to the treadmill, but now it’s my favorite thing. It boosts my cardio, works my core, strengthens my arms, and makes me feel like I’m getting the most out of my gym time.
Source:
April Medrano, CPT, Certified Personal Trainer, Vice President of Programming, Education and Experience Stride Fitness
