Creating a training program is one of the best ways to keep your body healthy. After all, who doesn’t want to live an illness-free life? But balance is key to getting the most out of your fitness routine. A good workout plan combines strength training and cardio, helping you build muscle while improving your stamina. 

And the great part? You can easily achieve this balance at home with just a set of dumbbells and a cardio machine or two. With that in mind, here’s how to plan a balanced home workout with cardio and strength training.

Two Approaches to Combined Cardio and Strength Workouts

Let’s explore two effective ways to combine cardio and dumbbell workouts. Depending on your schedule and goals, you may prefer either of these structures.

1. Push, Pull, Legs with Cardio After

This approach divides your workouts into three categories: push, pull, and legs, followed by light-to-moderate cardio. Here’s how to structure it:

Day 1: Push (Chest, Shoulders, and Triceps)

  • Chest Press: 3 sets of 10-12 reps  
  • Shoulder Press: 3 sets of 10-12 reps  
  • Tricep Overhead Extensions: 3 sets of 10-12 reps  
  • Cardio: 20 minutes on an upright bike or treadmill, keeping the resistance or speed moderate to avoid muscle fatigue.

Day 2: Pull (Back and Biceps)

  • Bent Over Rows: 3 sets of 10-12 reps
  • Deadlifts: 3 sets of 10-12 reps
  • Bicep Curls: 3 sets of 10-12 reps
  • Cardio: 20 minutes on a recumbent bike, focusing on a steady pace to help recovery without compromising the pull muscles.

Day 3: Legs 

  • Weighted Squats: 3 sets of 12 reps
  • Weighted Lunges: 3 sets of 10 reps on each leg
  • Cardio: Light cardio session on a recumbent bike, keeping resistance low to aid recovery without adding too much strain on the legs.

Alternate Strength and Cardio Days

If you prefer focusing on one type of exercise daily, alternating between strength and cardio workouts can be a great approach. It gives your body time to recover between sessions, helping you build endurance and strength more effectively.

Day 1: Strength (Full Body)

Here, you can switch the last exercise with bicep or tricep exercises every week.

  • Chest Press: 3 sets of 12 reps  
  • Bent Over Rows: 3 sets of 12 reps  
  • Weighted Squats: 3 sets of 12 reps  
  • Shoulder Press: 3 sets of 10 reps

Day 2: Cardio

Cardio: 30-40 minutes on your preferred machine—whether that’s an upright bike, treadmill, or recumbent bike. Adjust intensity based on how your muscles feel; moderate resistance is recommended to boost endurance without wearing you out.

Day 3: Strength (Lower Body)

  • Weighted Lunges: 3 sets of 10 reps per leg  
  • Deadlifts: 3 sets of 10 reps  
  • Calf Raises (with Dumbbells): 3 sets of 15 reps

Day 4: Cardio (Steady-State or Interval)

Cardio: Mix things up with 20-30 minutes on a treadmill or upright bike. Steady-state cardio (maintaining a consistent pace) is excellent for heart health, while intervals are great for increasing stamina and calorie burn.

Day 5: Rest or Active Recovery

Active recovery could include a light stretch session or a 10-minute ride on a recumbent bike to keep muscles loose.

Tips for Balancing Cardio and Strength Training

When combining cardio with strength, a few things are important to get the best results without compromising your goals. Here’s what to consider:

1. Prioritise Weight Training First

Start with strength training exercises before doing a full cardio session. While a light warm-up on a cardio machine like a treadmill or recumbent bike is beneficial, avoid a high-intensity cardio session before lifting weights, as it may deplete your energy for strength work.

2. Be Mindful of Leg-Intensive Cardio on Leg Days

If you’ve had an intense leg workout, avoid high-impact cardio, like a high-resistance session on an upright bike or treadmill, immediately after. Instead, go for lighter cardio or an alternate machine, like a low-resistance recumbent bike, which minimises leg strain.

3. Monitor Your Strength

Keep an eye on your strength during weight training. If you notice a dip, it could be due to high cardio intensity. In that case, reduce the cardio to maintain a balance between muscle building and endurance.

Explore Cosco's Range of Cardio Machines and Dumbbells

A balanced workout doesn’t mean you must choose between cardio and strength. With a thoughtful approach, combining dumbbells and cardio machines can help you build both stamina and strength, supporting a fit and healthy lifestyle. 

With Cosco’s wide range of dumbbells available online in India and home cardio machines like exercise bikes and gym treadmills, you can build a setup tailored to your goals. Explore Cosco’s gym equipment to take your fitness journey to the next level—all from the comfort of your home.