If you only have limited workout equipment or you are short on time, then incorporating a good treadmill and dumbbell workout is a great way to stay in shape. In this guide I will show you exactly how to setup this workout. You can perform it at home or even a local gym.
Whether you are an absolute beginner withing working out or you have been working out for quite some time then this article will help you improve your fitness levels tremendously. Let’s get started.
Let us understand the muscle groups that Treadmill and Dumbbell Workout support. Treadmill workout helps build your calves, glutes, and thighs.
Running on the treadmill also supports working our abdominal muscles when you run on it. Essentially this machine helps you work your lower body and also is very effective in maintaining a healthy cardiovascular system for your body.
The more inclined you set your treadmill on, the more effective is the muscle building and the fat burning process.
One can also work out the upper body while running or jogging on a treadmill, all you need to do is put on some hand weights, this helps you work your back, shoulders, and arms.
Working out on a treadmill is very effective for people with knee problems or are overweight, the treadmill is a safer bet to run or jog on as compared to outdoors as the surface is even and gives you a uniform running experience without interruption (running on concrete everyday stresses the connective tissues of the legs).
Treadmill Workouts
There are multiple benefits of running on a treadmill as compared to running outdoors. Treadmill offers multiple running and jogging settings that one can opt for to train, let us understand a few basic techniques.
Picking up speed: One needs to get out of the comfort zone for 10 to 15 seconds during the regular running time set. For example, your goal is to run for 4 kilometers at a speed of 20 kilometers per hour, in this case, you should pace up to 25 kilometers per hour every 500 to 700 meters for 10 to 15 seconds. This helps build your calves and glutes
Uphill Climb: Train your muscles for endurance and build your stamina to climb up a hill (virtually), all you need to do is grade up by 2-3 % (increase the incline setting of the treadmill) every 10 minutes during your running time (assuming one will run for at least 30 minutes). With every grade up, reduce your running speed by 3-4 kilometers per hour. This workout is very effective for your thighs.
Dumbbell Workouts
Dumbbells are one of the most multi-purpose gym equipment that helps you work out multiple muscle groups. Biceps, triceps, laterals, shoulders, back, chest, abdomens to name a few.
Let us look into some of the workouts that you can do even at your home, all you need is a pair of dumbbell and a bench.
Workout for Abdominal muscles: Hold the dumbbell on your chest using your hands (hold the outer corners of the dumbbell), lay on the bench with your legs on the ground then lift your body (move the upper body only, above the hip area) as if you want to kiss the ceiling with your lips. Repeat this workout in 3 sets with 15 reps per set. This helps build those six-pack abs that you can flaunt.
Workout for Chest: There are multiple muscles on the chest and different workouts target a separate muscle group. Bench press, Inclined bench press, declined bench press, straight arm pullover, bent arm pullover are some of the basic exercises to pump those chest muscles and give it a masculine look.
Shoulder Workout: Using the dumbbells, you can work your shoulders, palm-in shoulder press, back supported palm-in shoulder press, alternate palm-in shoulder press, shoulder press – seated, lateral raises, bent over one handed deltoid press, front raises (alternate hands) are some easy to do workouts. These can be done in the comfort of your home. Just ensure all these workouts are done in 3 sets, if you are an amature start with 8 reps per set then set your goals higher and go up to 20 reps per set.
Workout your Biceps: Alternate bicep curls, bicep curls (inner biceps), hammer curls, seated 45 degree bicep curls (inclined), concentrated bicep curls (seated and standing, note these are two separate workouts), preacher bicep curls, are some effective bicep workouts using the dumbbell. You can always find the correct way to do it by watching such videos online.
Triceps Workout: Some effective workouts for triceps using the dumbbell is one arm tricep extension, two arm tricep extension, kickback, tricep press (using a bench), seated extension, tricep extension (lying down).
Remember, you need not do all these workouts in a single day, pick up 5-6 workouts and do it one day at a time, and spread out the different routines throughout the week. Keep a gap of 2-3 days before repeating the same workout.
I hope some of these tips and tricks helped you. You should be able to get a great workout following these steps that you have just learned. Remember along with these tips to also allow your body to rest and get the right nutrition every single day.
