3 Best Dumbbell Plus Treadmill Workouts to Hit Strength & Cardio Benefits

Key Takeaways

• Adding dumbbells to your treadmill routine keeps things fun and effective by combining strength and cardio.
• Always start with a warm-up to get your body ready and avoid injuries.
• Switch up your dumbbell moves to work different muscles.
• Use treadmill intervals to improve your endurance.
• SOLE’s treadmills and non-slip hex dumbbells are the dream team—steady for running, comfy for lifting, and built to last.

The Perfect Workout Pair: Dumbbells and Treadmills

Why choose between strength and cardio when you can have both? Lifting dumbbells builds muscle and keeps your metabolism revved up, while the treadmill gets your heart pumping and boosts endurance. Switching things up keeps you engaged, helps with fat loss, and gives you that toned, strong look. More variety, better results—sounds like a no-brainer!

Benefits

Once you start adding dumbbell and treadmill workouts to your routine, you’ll probably notice some pretty immediate benefits. First up, expect a boost in your energy levels. Regular exercise helps your body release endorphins, which are the feel-good hormones that can give you a natural mood lift and extra energy.

You’ll also start to see serious improvements in your strength and endurance. As you work your muscles with dumbbells, they’ll become stronger and more toned. On top of that, those regular treadmill sessions will improve your cardiovascular fitness, making everyday tasks feel easier and more manageable.

And if you're aiming to manage your weight, this workout combo is a great choice. The cardio from the treadmill helps you burn calories, while the strength training with dumbbells builds muscle, giving you a balanced approach to weight loss and muscle maintenance.

The treadmill gives you a great cardio workout that burns calories and gets your heart pumping.

Workout 1: Full-Body Strength and Cardio Circuit

This workout keeps things exciting by mixing treadmill sprints with dumbbell moves, giving your upper body, lower body, and core a serious challenge!

Routine:

• Warm-Up: Start with a 4-minute walk (2.0 incline, 3.5 speed) to wake up your muscles.
• Treadmill Burst: Pick up the pace—jog or run for 5 minutes (3.0 incline, 5.5 speed).

Dumbbell Move: Squat into a curl-to-press (15–20 reps). Legs, arms, and shoulders all in one! (image courtesy of Women’s Health)

• Treadmill Push: Walk/jog at a steep 10.0 incline (3.5 speed) for 6 minutes—feel the burn!
• Core Work: 50 crunches + 15 Superman reps to fire up your abs and back.
• Final Sprint: Jog/run for 6 minutes (3.0 incline, 4.0 speed)—finish strong!
• Last Strength Move: Push-ups to failure. Go until you can’t do another rep!
• Cool-Down: Walk at max incline (2.5–3.0 speed) for 4 minutes to bring your heart rate down.

Why it Works: 

• Squats fire up your lower body for strength and stability.
• Presses help you build serious upper-body power.
• Treadmill intervals keep your heart pumping and endurance soaring!

Workout 2: Fat-Burning Sprint & Dumbbell Combo

This workout mixes high-intensity intervals with dumbbell exercises to crank up your calorie burn and fire up your muscles!

Routine:

• Warm-Up: Start with a light 3-minute jog to get your body moving.
• Treadmill Sprint: Go all out for 500 meters—push your limits!
• Dumbbell Move: Crush 10–12 stand-ups (burpee-style with dumbbells).

Time for another 500-meter sprint on the treadmill—let’s keep that heart rate pumping!

• Dumbbell Move: Power through 12 walking lunges per leg.
• Cool-Down: Wrap it up with a slow 5-minute jog or walk to recover.

Why it Works: 

• High-intensity sprints spike your heart rate and torch calories even after your workout.
• Dumbbell moves build strength in your legs, core, and upper body.

Workout 3: Upper Body Focused Strength & Cardio Blend

This workout is perfect for anyone who wants to power up their upper body while becoming a stronger, more efficient runner.

Routine:

• Warm-Up: Kick things off with a 5-minute walk at a steady pace.
• Treadmill Interval: Jog or run at a moderate speed with a 3% incline for 6 minutes—get that heart rate up!
• Dumbbell Move: Power through 15 overhead presses, then hit 15 bicep curls per arm.
• Treadmill Interval: Crank up the incline to 5% and push through another 5-minute run.
• Cool-Down: Slow it down with a relaxed 4-minute walk to wrap things up.

To fire up your shoulders, try doing 15 bent-arm side raises on each side with the dumbbells. (image courtesy of Women’s Health)

Why it works:

• Presses, curls, and raises help you build solid upper-body strength.
• Running intervals improve endurance and reduce muscle fatigue, making each stride more efficient.

Pro Tips to Get the Most Out of Your Workouts

• Adjust the treadmill speed and incline to match your pace—push yourself, but keep it doable!
• Grab dumbbells that challenge you without sacrificing form.
• Stretch it out after your workout to avoid soreness and recover faster.
• Rock a solid pair of training shoes for better stability during both cardio and strength moves.

Slip on some lightweight shoes and pair them with our treadmills for runs that feel effortless and energizing.

• Stay on track by scheduling your workouts and keeping tabs on your progress.
• Hydrate and fuel up with balanced meals—your body will thank you!

Crush Your Fitness Goals with SOLE Fitness!

At SOLE Fitness, we've designed our hexagon-shaped rubber-coated dumbbells and premium treadmills to work together flawlessly. Our ergonomic dumbbells won't roll away during transitions, while our stable treadmills deliver the perfect platform for your sprints and incline walks.

Upgrade your strength training with SOLE dumbbells today!

Take your cardio to the next level with SOLE treadmills!

Frequently Asked Questions (FAQ)

How often should I do these workouts each week?

To see the best results, try to fit these workouts into your week about three to four times. This gives your muscles a chance to recover while keeping you on track with your routine. As you get stronger, you can add more sessions or switch things up to keep challenging yourself!

Can beginners follow these workouts?

Absolutely! These workouts are perfect for everyone, no matter where you’re starting. If you’re new to exercise, begin with lighter dumbbells and shorter treadmill sessions. Take your time with the form, and as you get more confident, you can step it up with harder workouts.

What weight should I pick for dumbbells?

The weight you choose should challenge you but still let you keep good form. Aim for a weight that feels tough by the last few reps but isn’t impossible. If you’re a beginner, starting with 5 to 10-pound dumbbells is a great idea, and you can always increase the weight as you build strength.

How do I adjust the treadmill for different intensities?

Adjusting the treadmill is super easy! For a more moderate workout, set it to a brisk walk or light jog. When you’re ready to kick things up a notch, increase the speed for some sprints or raise the incline to make it feel like you're running uphill. Just listen to your body and find the sweet spot that works for you!

How can I scale these workouts using SOLE equipment?

Our dumbbells come in different weights so you can gradually challenge yourself as you get stronger. Plus, the treadmills let you adjust both speed and incline, so you can keep increasing the intensity and pushing your limits, no matter your fitness level.