Dumbbell Burpee

Dumbbell Burpee


This exercise involves holding dumbbells while performing a burpee, which includes a squat, push-up, and jump. The added weight of the dumbbells increases the intensity and difficulty of the exercise.

Muscle Group

Equipment Required

Dumbbell Burpee Instructions

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
  2. Squat down and place the dumbbells on the ground in front of you.
  3. Jump your feet back into a plank position, keeping your hands on the dumbbells.
  4. Perform a push-up, lowering your chest to the ground.
  5. Jump your feet back up to your hands, standing up with the dumbbells in your hands.
  6. Perform a bicep curl with the dumbbells.
  7. Press the dumbbells overhead, extending your arms fully.
  8. Lower the dumbbells back down to your sides and repeat the exercise for the desired number of reps.

Dumbbell Burpee Form & Visual

Dumbbell Burpee

Dumbbell Burpee Benefits

  • Full body workout
  • Increases cardiovascular endurance
  • Improves strength and power
  • Targets multiple muscle groups including legs, core, chest, and arms
  • Can be modified for different fitness levels
  • Can be done with minimal equipment
  • Can be incorporated into a high-intensity interval training (HIIT) routine

Dumbbell Burpee Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Chest
  • Shoulders
  • Triceps
  • Core

Dumbbell Burpee Variations & Alternatives

  • Dumbbell burpee with push-up
  • Dumbbell burpee with bicep curl
  • Dumbbell burpee with overhead press
  • Dumbbell burpee with renegade row
  • Dumbbell burpee with lateral raise