Want to know how to make cardio exercises at home more effective? If you are aiming at faster weight loss and strength gain, you should incorporate weights into your regular cardio routine. Most people consider weights and cardio to be two distinct types of exercises. However, the debate over which to do first never offers any conclusive opinion. As a result, many beginners get discouraged to try either one of them. If you are strapped for time, combining strength training and good cardio exercises at home would be the best idea!

Adding weights to cardio exercises at home

Most people who do cardio exercises at home to lose weight often see results slowly. Of course, there is no recipe for losing weight overnight. It is a continuous process that takes time. There is, however, a way to speed up the process of weight loss. The idea is to combine weight training and cardio. If you want to lose calories and gain some muscle definition, this workout would be your best bet. Besides, adding weights to simple cardio exercises at home can make your overall workout more intense. As long as you have some dumbbells, you are ready to start this workout.

Adding weights to the best cardio exercise to lose weight at home

Research shows that continuous movement is the secret to losing weight. There are plenty of cardio exercises to do at home for weight loss. Resistance and strength training, on the other hand, helps you build muscle. When losing weight, you may lose both fat and muscle. To maintain your muscle mass, you must carry on with weight training as well. Here are a few easy cardio exercises to do at home with weights to achieve your fitness goals.

Dumbbell Squat Press:

While regular squats are good for you, some experts believe that dumbbell squat press is better for those who want to build lean muscles and strength. To do this exercise, you need to:

- Stand while keeping your feet apart.

- Hold the dumbbells with palms facing each other.

- Bend your arms 90 degrees and bring the dumbbells close to your ears.

- Squat and make sure that your thighs are parallel to the ground.

- Press the dumbbells above your head when standing back up.

- Bring the dumbbells down as you go back to the original position.

You need to do 10 reps of this exercise.

Goblet squat:

Goblet squat is one of the best cardio exercises you can do at home with weights. Being a lower-body workout, it strengthens your legs. Because you will be using weights, the exercise will also work the shoulder muscles. It is known to improve core strength, hip mobility, and posture. Here's how you should do it:

- Stand while keeping your feet shoulder distance apart and point your toes forward.

- Use both hands to hold one dumbbell vertically close to your chest. Hold the head of the dumbbell like a goblet.

- Do a deep squat while keeping your knees out, chest up, and back flat. Keep your heels on the ground.

- Pause for a few seconds and then push up and back to the original position.

Do 10 reps of this exercise.

Split jump:

This workout involves a series of movements that require you to do a split right after jumping. You need to do the split while still in the air. It does not have to be a full split. Commonly used in gymnastics, figure skating, and some forms of dance, split jumps are also good cardio exercises to do at home. To do it, you need to: 

- Stand while maintaining a staggered stance.

- Your feet must be 2 to 3 feet apart.

- Keep your left foot few feet behind your right foot.

- Lower your body by bending your legs and keeping the torso upright. It should look like a lunge.

- Do a jump and make sure both your feet leave the ground.

- Do a scissor-kick right after jumping and alternate the position of your feet while landing.

Do 10 reps of this while alternating the forward leg.

These are some of the best cardio exercises you can do at home with weights to increase the intensity of the workout, which will help you burn fat, build muscle mass and stamina.

Resources - https://www.verywellfit.com/cardio-and-weight-training-and-fat-loss-3498325