Spin Bike

Photos by Paul Buceta

Whether you’re stuck in a workout rut or you’re just the type of exerciser that craves variety, it’s always fun to mix things up now and then. The next time you’re looking for something different in the gym, whip out this speedy dumbbell routine with spin bike intervals.  

This routine maximizes efficiency by implementing cross-training benefits.  The combination of cardio and strength is key to a super sweaty, fat scorching workout that also saves tons of time. By alternating between different muscle groups and exercises, the body can be taxed in a variety of ways to maximize calorie burn and muscle fatigue. It’s also the perfect way to take your body out of its comfort zone so it doesn’t get too used to the same routine week in and week out.

Goal:  Boost metabolism and fat burning, as well as build lean muscle in one time-saving routine.

Why it works: Combining resistance training exercises with sprint intervals will encourage strength and muscle building while also improving cardiovascular endurance and maximizing calorie burn. Using all-out effort during the sprints will boost metabolism and calorie burn for hours following the workout.

Equipment: At least one set of dumbbells and a spin bike.

How to: Perform the strength exercises in Circuit A, then immediately jump on a spin bike and complete the intervals as prescribed. Repeat for a total of three rounds. Rest for two full minutes, then move on to Circuit B.


Squat to Shoulder Press x15
Alternating Reverse Lunge x20 (total)
Bent-Over Row x15

30 sec seated sprint
10 sec recovery
Repeat for two minutes then return to strength exercises.

Complete three rounds.


Lying Chest Press x15
Standing Triceps Extension x15
Push-Up with Shoulder Tap x10

30 sec standing heavy hill
10 sec recovery
Repeat for two minutes then return to strength exercises.

Complete three rounds.

Squat Press

Squat to Shoulder Press

Stand holding dumbbells in front of your shoulders, palms facing in. Lower into a squat (A), then return to standing and extend your arms, pressing the weights overhead (B). Return to the starting position and repeat.


Alternating Reverse Lunge

Stand holding dumbbells down at your sides (A). Take a large step back with one foot and lower into a lunge (B). Bring the back foot back to the starting position and repeat with the opposite leg. Continue alternating for all reps.

Bent-Over Row

Bent-Over Row

From standing, hinge forward from the hips and hold the weight straight down in front of you, palms facing (A). Bend your elbows and pull the weights up to your sides, squeezing your shoulder blades at the top (B). Lower back down and repeat.

Chest Press

Lying Chest Press

Lie on your back on the floor and hold the weights out to your sides with arms bent to 90 degrees (A). Extend your arms and press the weights above your chest (B). Lower back down and repeat.

Triceps Extension

Standing Triceps Extension

Stand holding one end of a dumbbell with both hands above your head (A). Bend your arms and lower the weight down behind your head (B). Extend your arms to return to the starting position and repeat.

Push-Up with Shoulder Tap

Push-Up with Shoulder Tap

Begin in high plank position with feet set apart for balance. Perform a push-up (A) and touch one hand to the opposite shoulder at the top of the movement (B). Repeat on the other side. Continue alternating for all reps.

Amy Jo Palmquest
Amy Jo Palmquest, BSc Exercise Science and Nutrition, is a Certified Personal Trainer and owner of Transformation Fitness Studio in Olympia, WA. She is also a STRONGCAMP ambassador.