Treadmill Dumbbell Workout for a Total Body Workout

This treadmill dumbbell workout is a great way to switch things up to maximize your fat burn for the day. Treadmill workouts can be so much more than just a walk. We all know how great the treadmill can be for cardio, but did you know that you can kick it up a notch?

You can! That’s right.  A treadmill can be so much more than just a cardio machine. You really can get a full-body workout on a treadmill.

This is part of the reason why I love treadmill workouts for beginners, there are just so many options. Arm exercises while walking on a treadmill is our workout for today! 

You can turn a cardio treadmill workout into an upper body strength workout at the same time. How though? How can you combine the two things?  Well, grab some dumbbells and I’ll walk you through a great treadmill workout using dumbbells!

How to do an Arm Workout while on the Treadmill

I do want to start with this.  It is not a good idea to walk on a treadmill while holding dumbbells. Walking on a treadmill with weights can strain muscles and cause injury.

That said, walking on the treadmill with moving arms is better than holding onto the railing while you walk unless you need the railings for balance. 

If you are adamant about adding weight training to your cardio movement, you need to get a weighted vest. 

To combine a treadmill dumbbell workout with your treadmill cardio workout, it’s best to create a circuit training program for yourself and to help, I have created a good outline and some tips for you to get the best treadmill workouts for beginners to this type of fitness.

Combining cardio with strength training works well for endurance, muscle toning, metabolism and overall long-term health.

What equipment do I need for a treadmill workout with weights?

For a successful treadmill dumbbell workout, you need to have:

1. Treadmill – (Amazon affiliate link) We have this treadmill with the air cushion that is easier on the knees.
2. At least 1 set of dumbbells, (from 1-10 pounds depending on your current strength and fitness levels).  It’s not a bad idea to have several sets of dumbbells available in case you are ready to step up the weight.
3. Mirror.  If you have the ability to, you should definitely place a mirror next to your workout area.  This allows you to focus on your form when you work out. Believe it or not, there is a good reason that gyms have mirrors all over.  They help with correct form.

How to do a Treadmill Circuit Workout

Place your dumbbells on the floor near the treadmill, far enough away that you will be able to step down without tripping, but close enough that you won’t need to go far. The dumbbell exercises will be done off of the treadmill for safety reasons.

• Treadmill Warm-up: Warm up with a brisk 5-6 minute walk.
• Arm warm-up: Pause the treadmill and move to the floor. Warm up your arms by doing arm circles front for 30 seconds and back for 30 seconds.
• Treadmill circuit: Spend 2 minutes at a light jog or brisk walk.
• Arm workout: Pause the treadmill and do some arm exercises using dumbbells. 1 – 5 lbs, depending on your fitness level. You want to push yourself a bit, but keeping good form is most important. I’ve listed some arm exercises below, but you can use any arm workout you’d like. Try to keep it to about 2-3 min each interval so your heart rate doesn’t get too low for the benefit of this circuit workout.
• Alternating between treadmill and arm workout: Continue to alternate between the treadmill and arm circuit for at least 20 min, but no more than 40 min.

Treadmill Workout with Weights

Remember, you can adjust the speed and amount of weight as needed. Make sure you have a pair of dumbbells close to the treadmill to use when needed.

Treadmill Warm-up:    5 – 6 min  Speed 3 – 5 mph

Arm Warm-up:  1 min arm circles both directions

Treadmill workout:  2 min Speed 4 – 8 mph

Arm workout:  5 lbs Bicep Curls 15 reps
5 lbs Standing Skull Crushers 15 reps
5 lbs Hammer Curls 15 reps
5 lbs Overhead Press 15 reps

Treadmill workout:  2 min Speed 4 – 8 mph

Arm workout:  5 lbs Bicep Curls 15 reps
5 lbs Standing Skull Crushers 15 reps
5 lbs Hammer Curls 15 reps
5 lbs Overhead Press 15 reps

Treadmill workout:  2 min Speed 4 – 8 mph

Arm workout:  5 lbs Bicep Curls 15 reps
5 lbs Standing Skull Crushers 15 reps
5 lbs Hammer Curls 15 reps
5 lbs Overhead Press 15 reps

Treadmill workout:  2 min Speed 4 – 8 mph

Arm workout:  5 lbs Bicep Curls 15 reps
5 lbs Standing Skull Crushers 15 reps
5 lbs Hammer Curls 15 reps
5 lbs Overhead Press 15 reps

Don’t forget to cool down and stretch when finished.

How do I cool down after the workout?

Cool down: It is always important to do a cool down after a workout.  The best way to cool down after a treadmill dumbbell workout is by walking on a treadmill for 5-10 minutes at a slower pace. 

Once you’ve finished walking on the treadmill, take a couple of minutes to stretch out your arms. You can do this by crossing each arm in front of your chest and holding it with the other arm.

Next, clasp your hands behind you and pull up until you feel the stretch in your shoulders.

Combining a treadmill workout with weights is beneficial for health reasons plus it can revive an otherwise stale workout.

Workouts such as a circuit tends to make the time go by faster which is usually a bonus on a busy day.

Other treadmill workouts you might want to try:

How to Use a Treadmill Effectively for Weight Loss

How to do Interval Running for Beginners on the Treadmill

Effective Treadmill Workouts for Any Fitness Level

What is a HIIT Treadmill Workout?