Back + Cardio Workout

If you’re looking for a workout that builds a stronger back *and* gets your heart pumping, this Back + Cardio session is the perfect blend of power and intensity. You’ll use dumbbells and bodyweight to challenge your upper body while mixing in cardio bursts to keep your heart rate elevated. Great for home workouts and all fitness levels!

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How This Workout Works

Perform each exercise for 30–40 seconds. Repeat the full circuit for 4 rounds.

Move with control on the strength exercises and stay light on your feet during the cardio moves.

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The Workout

1. Cross Body Row

2. Cross Body Row + Deadlift

3. Dumbbell Swing

Use your hips to drive the dumbbell forward in a swinging motion. This powerful full-body move elevates your heart rate while strengthening the posterior chain.

4. Plank to Row

5. Bent Over Row

A classic back-builder. Keep your shoulders down and squeeze your shoulder blades together with each rep.

6. Rear Fly

Slight hinge at the waist and lift your arms wide with soft elbows. This hits your rear delts and upper back, improving posture and balance.

7. Deadlift Hop

8. Jumping Jacks

Finish the circuit with a heart-pumping classic. Great for conditioning and full-body movement.

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Wrap-Up

This workout delivers the perfect combination of muscle-building back exercises and energizing cardio. It’s a great way to build strength, improve endurance, and boost your metabolism—all in one routine.

Give it a try and let the sweat session begin! 💪🔥